7 Day Healthy Food Meal Plan

By: chef ssentongo Geoffrey

From : Mr Easy Recipes

7-Day Healthy Meal Plan: Simple Recipes for Busy Home Cooks

Eating healthy doesn’t have to be complicated! This easy meal plan features balanced, nutrient-rich meals with minimal prep time—perfect for busy home cooks.

Day 1: Balanced Start

Breakfast: Greek yogurt with berries, honey, and granola
Lunch: Grilled chicken salad with mixed greens, cherry tomatoes, cucumber, and balsamic vinaigrette
Dinner: Baked salmon with quinoa and roasted broccoli
Snack: Apple slices with almond butter

Day 2: Quick & Nutritious

Breakfast: Overnight oats with chia seeds, almond milk, and banana
Lunch: Turkey & avocado wrap with whole wheat tortilla and baby carrots
Dinner: Stir-fried tofu with brown rice and mixed veggies (bell peppers, snap peas, carrots)
Snack: Handful of almonds

Day 3: High-Protein Focus

Breakfast: Scrambled eggs with spinach and whole-grain toast
Lunch: Quinoa bowl with black beans, corn, avocado, and lime dressing
Dinner: Grilled shrimp skewers with zucchini noodles and lemon-garlic sauce
Snack: Cottage cheese with pineapple

Day 4: Easy & Flavorful

Breakfast: Smoothie (spinach, banana, protein powder, almond milk)
Lunch: Lentil soup with a side of whole-grain crackers
Dinner: Baked chicken thighs with sweet potato mash and sautéed green beans
Snack: Dark chocolate (70%+) and a handful of walnuts

Day 5: Meatless & Satisfying

Breakfast: Avocado toast with a sprinkle of chili flakes and a boiled egg
Lunch: Chickpea salad (chickpeas, red onion, parsley, lemon, olive oil) in a pita
Dinner: Stuffed bell peppers with quinoa, black beans, and cheese
Snack: Greek yogurt with a drizzle of honey

Day 6: Simple & Hearty

Breakfast: Peanut butter banana oatmeal
Lunch: Tuna salad (with Greek yogurt instead of mayo) on whole-grain bread
Dinner: Lean beef stir-fry with brown rice and broccoli
Snack: Sliced cucumber and hummus

Day 7: Light & Fresh

Breakfast: Chia pudding with coconut milk and mango
Lunch: Grilled chicken Caesar salad (light dressing)
Dinner: Baked cod with roasted asparagus and wild rice
Snack: Roasted edamame

Tips for Success:

✔ Meal prep ahead (chop veggies, cook grains, portion snacks).
✔ Keep it simple—stick to recipes with 5-7 ingredients.
✔ Stay hydrated—drink water, herbal tea, or infused water.
✔ Listen to your body—adjust portions based on hunger levels.

This plan ensures variety, balance, and ease—so you can stay on track without stress! Would you like any modifications based on dietary preferences? 😊