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A One Week Healthy Meal Plan


Overhead View of  Daily Desk Calendar

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!

First a little background.

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.

Day 1

morning:

milk tea

breakfast:

millet, cauliflower and chickpeas in a curry spice mix served with scrambled eggs and sprouted bread with sweet mango chutney on the side.

lunch:

greek salad and vegetable soup

dinner:

fresh raw juice (carrot, beet, celery, kale) and a baked sweet potato

snacks:

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.

Day 2

morning:

apple

breakfast:

granola topped with banana and apples served with kefir yogurt and honey

lunch:

chicken lettuce wraps

dinner:

lentil soup served with spinach salad with feta cheese

snacks:

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:

Ezekial sprouted bread

Day 3

morning:

milk tea

breakfast

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

lunch:

raw juice drink, toast with avocado, tomatoes and drizzled with miso dressing.

dinner:

carrot soup and collard greens salad with veganaise and diced jicama

Day 4

morning

banana

breakfast:

bran flakes with strawberries and almond milk

lunch:

tempe marinated in thai peanut sauce served over brown rice with broccoli

dinner:

raw juice and sweet potatoe

snacks:

milk tea

Day 5

morning:

milk tea

breakfast:

yesterdays lunch mixed with eggs

lunch:

hummus and pita with lentil soup

dinner:

raw juice and avocado, veganaise, tomato on toast

Day 6

morning:

granola with kefir and honey

lunch:

chicken salad

dinner:

quinoa, tofu, raisin dish with salad

Day 7

morning:

apple

breakfast:

poached eggs and sprouted bread

lunch:

carrot soup and collard green hicama salad

dinner:

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!

Now What?

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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5 Responses to “A One Week Healthy Meal Plan”

  1. Very helpful website with interesting menues. :) Sheri

  2. Tyler Clarke says:

    A healthy diet will always be composed of high fiber frutis and veggies, low sugar, low carb and rich in protein.-:’

  3. Thanks for your great article! It has been extremely useful. I hope that you will continue posting your wisdom with us.

  4. Thank you, very useful. I wasnt really a big fan of Spinach for many years (ok, that’s a total understatement, I hated the stuff), but after marrying a vegan I kind of had to get used to it, and have gradually come to absolutely love the stuff. Spinach curry is undoubtedly my absolute favouritest! I recently found adedicated spinach recipes website which is my new favourite site now, you should take a look!

  5. I adore your wordpress template, exactly where do you download it through?

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