Looking for comfort yet healthy food? We all know that to lead a healthy lifestyle, your food needs to be right. This is the foremost weapon to protect against the majority of diseases. Adopting a healthy eating habit will make it easier for your body to sustain any such health conditions. We are going to see how to make a 7-day plan for your healthy living and also to go easy on your pocket by budgeting it well.
One week meal planning includes more of fibrous food – fruits, vegetables, whole grains and protein-rich food minus the fats and oil. Although it is said that olive oil can be consumed in your daily food as it is an excellent source of monounsaturated fatty acids which helps in lowering the risk of heart diseases and blood pressure or stroke. Dishes should be seasoned with lesser salts and more of the herbs and spices do not alter the flavor of food and make it healthier. Reducing the unhealthy things in your diet is one objective but have a good exercise routine is a must for healthy living. Speak to your doctor about it if you want further details. Maintain a meal journal so that you know what was cooked the last week and you can alter the recipes. You can also go with themed nights like soup night or pasta nights. Spend time in looking at the recipes and replace the unhealthy thing into healthy. Let’s now talk about meal planning for a week.
Weekly Meal Plans:
Day 1:
Breakfast:
- Include eggs in your breakfast to have the best high protein food. You can make an omelet with 1 large egg and pair it with 1 slice whole bread.
- Or have 2 boiled eggs. There are umpteen egg recipes which you can take a look to prepare for the breakfast menu. A good healthy meal will always have eggs in it.
- Try to use olive oil instead of any other vegetable oil for the coating on the pan. Add a pinch of salt and pepper to it.
Snacks:
- Mix your breakfast along with some fruits. Or you can as well have these fruits after the breakfast as a snack before lunch if needed.
- Banana is a high carbohydrate fruit which keeps you energetic the whole day.
Lunch:
Mixing all-vegetable salad like cucumber, tomatoes, carrot etc along with some high protein chickpea or sprouted pea makes an excellent healthy meal. Chickpea and veggie salad with 2 spoons of olive oil and a pinch of salt and pepper is a tasty substitute for any other high-calorie meal.
Snacks:
- 2-3 Almonds with 1 whole fruit like orange or an apple.
Dinner:
- Boiled chicken with some steamed green vegetables like beans or broccoli.
- 1 small baked potato, with olive oil, drizzled. Salt and pepper sprinkled on it.
Day 2
Breakfast:
- 1 cup skimmed milk with cereals.
- Add fruits to the breakfast.
Snacks:
- Anyone whole fruit like apple or orange.
Lunch:
Like we prepared chickpea on the day 1, we use the same but make a new dish out of it for a change.
- Hummus is a great inclusion into your diet. Make it with chickpea paste, olive oil, and garlic
- Avocado paste with salad. Simply mash avocados add salt and pepper for taste. Cut the vegetables (cucumber, carrot, bell pepper diced)
- Pair it with 2 slices of whole grain bread. Spread the hummus and avocado paste and top it up with vegetables.
Snacks:
- A cucumber sliced with hummus
Dinner:
- Tofu is a great source of protein. You can have 2 cups of tofu with salad and noodles.
Day 3
Breakfast:
- A cup of non-fat Greek yogurt with blueberries.
- Add 2 almonds and a spoon of honey to this yogurt.
Snacks:
- Slices of 2 medium carrots with hummus.
Lunch:
- You can repeat the 2 cups of roasted tofu with salad and noodles from the day before.
Snacks:
- Any berry fruits (1 cup)
Dinner:
- Boiled chicken breast. Cook and season it with olive oil and pepper plus salt.
- 1 cup of Quinoa salad
Day 4
Breakfast:
- 1 cup skimmed milk with cereals.
- Add fruits to the breakfast.
Snacks:
- A full apple or orange
Lunch:
- Boiled chicken breast with green salad (cherry tomatoes and cucumber, carrot or green peas)
- Add balsamic vinegar to the salad for amazing flavor.
Snacks:
- Any 1 fruit like orange or an apple or a cup of berries.
Dinner:
- Sautee fish fillets with green baked vegetables.
- A half cup of rice and tomato cream sauce.
Day 5
Breakfast:
- Fruit bowl with a cereal bar.
- A cup of milk (or you can cook oats in milk for making it like porridge with honey).
Snacks:
- Salad with hummus.
Lunch:
- Tomato simmered chicken with couscous is a 30 minutes cooking recipe, where you put the chicken to boil along with layered flavors.
- Cook couscous with green chopped vegetables and serve together.
Snacks:
- A half cup of Blueberries/ Mango.
Dinner:
- If you have the leftover chicken from lunch.
- If not, then boil chicken with cauliflower and rice.
- Mix green vegetables and top it up with balsamic vinegar and 2 spoons of olive oil.
Day 6
Breakfast:
- Cook oats in a cup of milk for making it like porridge with honey.
- Half cup strawberries
Snacks:
- Salad with hummus
Lunch:
- Make tortillas with beans, pepper, cheese and salsa dip.
- Use black bean with bell pepper sliced to add as a topping.
- Grease the pan with olive oil and toast the tortilla until cheese melts.
Snacks:
- Half cup blueberries.
Dinner:
- Boiled chicken with baked vegetables
- Green peas, cherry tomatoes, carrots and cucumber for the salad with olive oil dressing and some herbs.
Day 7
Breakfast:
- Egg and toast. Make a tortilla with egg and toast if you like and there are leftovers from the day before
- Or, simply make an omelet with 1 egg and a toasted bread slice. Use olive oil to cook an omelet.
- 1 medium-size banana.
Snacks:
- 2 almonds.
- Half cup blueberries.
Lunch:
- How about tuna with some greens? Use a chunk of tuna and cook it in low flames. Sprinkle olive oil if required. Pepper and pinch of salt.
- Sautee green spinach in olive oil and add herbs and salt for sides.
- A bowl of salad.
Snacks:
- 1 orange
Dinner:
- Make a vegetable noodle bowl and add chicken chunks if you feel like.
This makes a healthy weekly meal planner notes for you where you can budget the meal accordingly. The meal tip is to pack up the leftovers from dinner to the next day’s lunch when required. Your weekly food planner can change as per the items available and suit your convenience but try to know the calorie content of each. More fiber and a controlled calorie is the key to this week family meal plan.
You can replace the chicken with sausages or salmon as per your taste and liking. If you have any other health conditions, it is recommended to speak with your doctor before going for this planned weekly meal
