Here is a fine example of a healthy meal plan for the week! This is a what a healthy well-balanced omnivore diet should look like over a week. The plan can be altered to a vegetarian/vegan by substituting meat for tofu or tempe (the healthier version of tofu- because it’s fermented) and substituting milk for soy, almond, or rice milk!
where’s the calorie count?
I don’t believe in counting calories or the weight watchers diet. I believe if you choose healthy foods and make good decisions than you don’t need to count calories! Don’t get me wrong, there is a time and place for counting calories. It’s very useful for those with sever medical problems. What I’m trying to achieve in this post is the fact that if you eat kinda like this meal plan- you shouldn’t need to worry about consuming too many calories!
what do I eat for snacks?
I don’t mention much snacking because first of all this meal plan was done at a time in my life when I woke up only at about 10am. Since I would eat breakfast, lunch and dinner- there really didn’t leave much gap time where I would need a snack.
millet, cauliflower and chickpeas in a curry spice mix served with scrambled eggs and sprouted bread with sweet mango chutney on the side.
greek salad and vegetable soup
fresh raw juice (carrot, beet, celery, kale) and a baked sweet potato
herbal tea with honey
lots of protein in the breakfast with all the healing benefits of Indian spices of curry and tumeric. Millet is an excellent source of iron. The lunch is nice and lite and the sweet potato with the raw juice makes it a meal.
granola topped with banana and apples served with kefir yogurt and honey
chicken lettuce wraps
lentil soup served with spinach salad with feta cheese
sunflower seeds, milk tea
The lighter breakfast today led to the heavier protein lunch with chicken. Whenever you see chicken, it usually means I was stuck at a restaurant!
Here is a picture of my favorite kind of sprouted bread I was talking about up there:
sprouted bread toast, 2 eggs over easy with peach salsa (heated in the frying pan with egg- can be any type of salsa tomato based sauce) served with black beans (I had organic from a can) and a side of kefir yogurt
raw juice drink, toast with avocado, tomatoes and drizzled with miso dressing.
carrot soup and collard greens salad with veganaise and diced jicama
bran flakes with strawberries and almond milk
tempe marinated in thai peanut sauce served over brown rice with broccoli
raw juice and sweet potatoe
yesterdays lunch mixed with eggs
hummus and pita with lentil soup
raw juice and avocado, veganaise, tomato on toast
granola with kefir and honey
quinoa, tofu, raisin dish with salad
poached eggs and sprouted bread
carrot soup and collard green hicama salad
curry rice and tofu
So there you have it! A well-balanced, healthy diet to follow for a week. A nice hearty breakfast, with most of the calories at the start of the day… Notice how later in the evening the meals usually tend to get lighter. This is a better way to eat!
Download a FREE PDF of this same plan conveniently formated in a print document without images and color ink to insure your printer doesn’t waste unnecessary ink!
Check out the Vita-Mix used for the smoothies and soup in this meal plan.
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