A Healthy Weekly Meal Plan 

Day 1

• Breakfast:

  • Oatmeal with a sliced banana

  • Toast with a thin layer of jam

• Lunch:

  • Grilled chicken salad with lettuce, cucumber, and a light vinaigrette

  • A small apple

• Dinner:

  • Baked white fish with lemon

  • Steamed carrots and zucchini

  • White rice

• Snack:

  • A cup of blueberries

  • A small yogurt (low-fat)

Day 2

• Breakfast:

  • Scrambled egg whites

  • Whole grain toast

  • A cup of cantaloupe

• Lunch:

  • Turkey breast sandwich with lettuce on whole-wheat bread

  • A small peach

• Dinner:

  • Baked chicken breast

  • Steamed broccoli and cauliflower

  • Quinoa

• Snack:

  • A handful of grapes

  • A rice cake

Day 3

• Breakfast:

  • Smoothie with low-fat yogurt, strawberries, and a small banana

• Lunch:

  • Lentil soup with vegetables

  • A slice of whole-grain bread

• Dinner:

  • Grilled shrimp

  • Green beans

  • Couscous

• Snack:

  • An apple

  • A handful of almonds

Day 4

• Breakfast:

  • Low-fat cottage cheese with pineapple chunks

  • A slice of whole-wheat toast

• Lunch:

  • Vegetable stir-fry with tofu and a small amount of soy sauce

  • Brown rice

• Dinner:

  • Poached salmon

  • Mixed vegetables (carrots, peas, and spinach)

  • Mashed potatoes

• Snack:

  • A banana

  • A few whole-grain crackers

Day 5

• Breakfast:

  • Wheat cereal with skim milk

  • A small orange

• Lunch:

  • Chicken noodle soup

  • A small green salad with light dressing

• Dinner:

  • Lean pork loin

  • Steamed asparagus

  • Baked sweet potato

• Snack:

  • A pear

  • Low-fat yogurt

Day 6

• Breakfast:

  • Cooked barley with a splash of almond milk

  • A few slices of watermelon

• Lunch:

  • Baked turkey meatballs

  • Whole-wheat pasta with marinara sauce

  • Steamed green beans

• Dinner:

  • Baked cod

  • Roasted bell peppers and zucchini

  • Couscous

• Snack:

  • An apple

  • A small handful of walnuts

Day 7

• Breakfast:

  • Greek yogurt with a drizzle of honey and a few raspberries

  • Whole-grain toast

• Lunch:

  • Grilled chicken wrap with lettuce and a bit of avocado

  • A small nectarine

• Dinner:

  • Vegetable curry with tofu (low-fat)

  • Basmati rice

• Snack:

  • A peach

  • A few rice cakes