The plan includes breakfast, lunch and dinner each day, with a variety of dishes to keep it interesting and nutritious.

Day 1
Breakfast:

• Greek yogurt with Maple syrup, mixed nuts, and fresh berries.
• Whole-grain toast with avocado and cherry tomatoes.

Lunch:

• Quinoa salad with chickpeas, cucumber, tomatoes, olives, and feta cheese.
• Hummus with carrot and celery sticks.

Dinner:

• Vegetable stir-fry with tofu, bell peppers, broccoli, snap peas, and carrots, served over brown rice.
• Miso soup.

Day 2
Breakfast:

• Smoothie bowl with banana, spinach, almond milk, and topped with granola and fresh fruit.
• Whole-grain toast with almond butter.

Lunch:

• Caprese sandwich with fresh mozzarella, tomato, basil, and balsamic glaze on whole-grain bread.
• Mixed green salad with a lemon vinaigrette.

Dinner:

• Lentil curry with spinach and sweet potatoes, served with basmati rice.
• Cucumber raita.

Day 3
Breakfast:

• Oatmeal with almond milk, topped with sliced bananas, walnuts, and a drizzle of maple syrup.

Lunch:

• Black bean and corn salad with avocado, red onion, and lime dressing.
• Tortilla chips.

Dinner:

• Eggplant Parmesan with marinara sauce and mozzarella cheese, served with a side of whole-grain spaghetti.
• Steamed green beans.

Day 4
Breakfast:

• Greek yogurt parfait with granola, sliced almonds, and mixed berries.

Lunch:

• Spinach and feta stuffed pita with tzatziki sauce.
• Greek salad.

Dinner:

• Stuffed bell peppers with quinoa, black beans, corn, and cheddar cheese.
• Mixed greens salad.

Day 5
Breakfast:

• Smoothie with mixed berries, spinach, Greek yogurt, and almond milk.
• Whole-grain toast with peanut butter.

Lunch:

• Veggie wrap with hummus, roasted vegetables, spinach, and avocado.
• Side of mixed fruit.

Dinner:

• Mushroom risotto with Parmesan cheese.
• Roasted asparagus.

Day 6
Breakfast:

• Chia pudding with almond milk, topped with fresh berries and a sprinkle of coconut flakes.

Lunch:

• Mediterranean bowl with falafel, tabbouleh, hummus, and pita bread.
• Cucumber and tomato salad.

Dinner:

• Spinach and ricotta stuffed shells with marinara sauce.
• Garlic bread.

Day 7
Breakfast:

• Pancakes with fresh berries and maple syrup.
• Greek yogurt.

Lunch:

• Margherita pizza with a side salad.
• Fruit salad.

Dinner:

• Vegetable lasagna with layers of spinach, zucchini, ricotta, and marinara sauce.
• Garlic bread.

Snacks (available throughout the week):

• Fresh fruit (apples, bananas, oranges)
• Nuts and seeds (almonds, walnuts, sunflower seeds)
• Cheese sticks
• Carrot and celery sticks with hummus
• Popcorn

This meal plan should offer a variety of flavors and textures while ensuring balanced nutrition. Feel free to adjust portion sizes and ingredients based on preferences and dietary needs.

Would you like a print?

Print is a great add in for your kitchen to help you plan your meal. We will be launching print material for the planner soon. Watch this space…