Healthy Weekly Meal Plan

⭐ General Guidelines

• Breakfast: Protein + fiber + healthy fat
• Lunch: Lean protein + complex carbs + veggies
• Dinner: Light, balanced, veggie-heavy
• Snacks: Keep them around 150–250 calories
• Hydration: 8–10 glasses of water daily

🥇 Day 1

Breakfast: Oatmeal with almond butter, chia seeds, banana slices
Snack: Greek yogurt with honey and walnuts
Lunch: Grilled chicken salad with olive oil dressing + quinoa
Snack: Apple + 1 tbsp peanut butter
Dinner: Baked salmon + roasted broccoli + sweet potato

🥈 Day 2

Breakfast: 2 boiled eggs + whole grain toast + avocado
Snack: Handful of mixed nuts
Lunch: Tuna wrap with spinach, tomatoes, and hummus
Snack: Carrot sticks + hummus
Dinner: Turkey chili + side of brown rice

🥉 Day 3

Breakfast: Smoothie (spinach, banana, protein powder, almond milk, flaxseed)
Snack: Cottage cheese + pineapple
Lunch: Lentil soup + whole grain toast + side salad
Snack: Cucumber slices + guacamole
Dinner: Stir-fried tofu with bell peppers and brown rice

🌟 Day 4

Breakfast: Chia pudding with mixed berries
Snack: Hard-boiled egg + whole grain crackers
Lunch: Grilled shrimp bowl with black beans, corn, avocado, and rice
Snack: Protein bar or trail mix
Dinner: Baked chicken breast + steamed green beans + quinoa

💪 Day 5

Breakfast: Scrambled eggs with spinach + mushrooms + whole grain toast
Snack: Protein smoothie
Lunch: Chickpea and veggie salad with tahini dressing
Snack: Rice cake + almond butter
Dinner: Grilled fish tacos (lettuce wrap) + salsa + avocado

🧠 Day 6

Breakfast: Yogurt parfait with granola, flaxseed, and fruit
Snack: Boiled edamame or roasted chickpeas
Lunch: Whole grain pasta with lean turkey meatballs + side salad
Snack: Banana + handful of almonds
Dinner: Zucchini noodles + marinara sauce + grilled chicken

🧘 Day 7

Breakfast: Protein pancakes + fresh berries + drizzle of honey
Snack: Cheese stick + apple
Lunch: Turkey sandwich on whole wheat + veggie soup
Snack: Smoothie bowl with chia, granola, and kiwi
Dinner: Baked cod + roasted carrots + brown rice pilaf

🥤 Optional Drinks:

• Water (always!)
• Green tea
• Black coffee (limit sugar/cream)
• Herbal teas

🛒 Grocery List (Basics)

• Proteins: Chicken breast, salmon, eggs, Greek yogurt, lentils, turkey, tofu, chickpeas
• Veggies: Spinach, broccoli, carrots, zucchini, bell peppers, cucumber
• Fruits: Bananas, apples, berries, pineapple, kiwi
• Grains: Oats, quinoa, brown rice, whole grain bread/pasta
• Fats: Olive oil, avocados, almonds, peanut/almond butter, chia seeds
• Extras: Spices, hummus, granola, flaxseeds