Skip to content
7‑Day Balanced Meal Plan
Day 1
- Breakfast: Oatmeal with banana slices and chia seeds
- Lunch: Grilled chicken breast with quinoa and steamed broccoli
- Snack: Apple with a handful of almonds
- Dinner: Baked salmon with sweet potato and spinach
Day 2
- Breakfast: Greek yogurt with berries and flaxseed
- Lunch: Lentil soup with whole‑grain bread
- Snack: Carrot sticks with hummus
- Dinner: Stir‑fried tofu with brown rice and mixed vegetables
Day 3
- Breakfast: Scrambled eggs with tomatoes and whole‑grain toast
- Lunch: Chickpea salad with cucumber, tomato, and olive oil
- Snack: A pear with walnuts
- Dinner: Grilled fish with roasted zucchini and bell peppers
Day 4
- Breakfast: Smoothie with spinach, mango, and protein powder
- Lunch: Turkey sandwich on whole‑grain bread with lettuce and avocado
- Snack: Cottage cheese with pineapple chunks
- Dinner: Vegetable curry with basmati rice
Day 5
- Breakfast: Overnight oats with raisins and sunflower seeds
- Lunch: Baked falafel with tabbouleh salad
- Snack: Orange slices with pumpkin seeds
- Dinner: Grilled chicken skewers with roasted cauliflower
Day 6
- Breakfast: Boiled eggs with avocado toast
- Lunch: Minestrone soup with whole‑grain crackers
- Snack: A handful of mixed nuts
- Dinner: Baked cod with mashed potatoes and green beans
Day 7
- Breakfast: Smoothie bowl with banana, strawberries, and granola
- Lunch: Spinach and mushroom omelet with salad
- Snack: Dates with almonds
- Dinner: Grilled lamb chops with roasted carrots and peas
✅ Notes
- Drink plenty of water throughout the day.
- Keep portions moderate and balanced.
- Adjust protein sources (fish, chicken, tofu, lentils) depending on preference.
- Include herbal teas for relaxation and digestion.
