Every Sunday, I plan our meals for the week. Here is this week’s meal plan.
Day 1:
Breakfast: Scrambled eggs with spinach and whole-grain toast. Serve with a side of fresh berries.
Lunch: Quinoa salad with mixed vegetables, chickpeas, feta cheese, and a lemon-olive oil dressing.
Dinner: Grilled salmon with a side of sweet potato mash and steamed broccoli.
Snacks: Greek yogurt with honey and a handful of almonds.
Dessert: Baked apple with cinnamon and a touch of honey.
Day 2:
Breakfast: Greek yogurt parfait with granola, mixed berries, and a drizzle of honey.
Lunch: Turkey and avocado wrap with whole-grain tortilla, lettuce, and tomato. Side of carrot sticks.
Dinner: Stir-fried tofu with bell peppers, broccoli, carrots, and brown rice.
Snacks: Fresh fruit salad and a small handful of walnuts.
Dessert: Dark chocolate (at least 70% cocoa) and strawberries.
Day 3:
Breakfast: Oatmeal with sliced banana, chia seeds, and a sprinkle of cinnamon.
Lunch: Lentil soup with a side of whole-grain bread and a mixed greens salad.
Dinner: Baked chicken breast with quinoa and steamed asparagus.
Snacks: Hummus with cucumber and bell pepper slices.
Dessert: Mango sorbet.
Day 4:
Breakfast: Smoothie with spinach, banana, blueberries, almond milk, and a scoop of protein powder.
Lunch: Grilled vegetable and hummus sandwich on whole-grain bread.
Dinner: Beef stir-fry with a variety of vegetables (like snap peas, bell peppers, mushrooms) and brown rice.
Snacks: Cottage cheese with pineapple chunks.
Dessert: Baked pear with a sprinkle of granola.
Day 5:
Breakfast: Whole-grain pancakes topped with fresh berries and a small amount of maple syrup.
Lunch: Spinach and feta stuffed chicken breast with a side of roasted Brussels sprouts.
Dinner: Baked cod with a side of mixed greens and a quinoa pilaf.
Snacks: Apple slices with peanut butter.
Dessert: Greek yogurt with a bit of honey and a sprinkle of cocoa powder.
Day 6:
Breakfast: Veggie omelette with tomatoes, onions, bell peppers, and a slice of whole-grain toast.
Lunch: Tuna salad served over mixed greens with a vinaigrette dressing.
Dinner: Spaghetti with whole-grain pasta, homemade tomato sauce, and lean ground turkey. Side of steamed green beans.
Snacks: A small handful of mixed nuts.
Dessert: Baked banana with a sprinkle of cinnamon and a dollop of low-fat whipped cream.
Day 7:
Breakfast: Breakfast burrito with scrambled eggs, black beans, cheese, and salsa in a whole-grain tortilla.
Lunch: Chicken Caesar salad with whole-grain croutons and light Caesar dressing.
Dinner: Grilled shrimp with a side of wild rice and roasted mixed vegetables (zucchini, bell peppers, onions).
Snacks: Mixed fresh berries.
Dessert: Carrot cake made with whole-wheat flour and reduced sugar.
Remember, portion sizes and specific dietary needs should be adjusted to your requirements. This meal plan is designed to be balanced and nutritious, incorporating a variety of foods to cover a broad spectrum of nutrients.
