One-Week Healthy Meal Plan

You can also find these posts under the Tools for Diet and Nutrition Goals at the top of the page.

I’ve mentioned before that the best way to stick to any kind of diet is to plan ahead. That’s why I try to plan our weeks’ meals ahead of time on Sundays. It saves me a ton of time and stress through the week, especially when I’m on the go a lot with classes or meetings.

Please feel free to adjust the recipes and snacks to your preference. Enjoy!

One-Week Healthy Meal Plan

  Sun Mon Tues Wed Thurs Fri Sat
Break-
fast
Egg in a hole with berries and yogurt Steel-cut oatmeal with fruit, nuts and brown sugar Cereal with sliced banana Greek yogurt with granola French toast with berries and syrup Egg, toast and orange juice Waffles with fruit, peanut butter and light syrup
Lunch Turkey salad with tomato, avocado, and parmesan Turkey sandwich with apple slices Cucumber and goat cheese sandwich with raisins Cheese, crackers, apple slices, peanut butter and mini bagel Cheese quesadilla with salsa and sour cream Sushi and sashimi lunch combo
(Order out)
Pickled tuna salad sandwich (substitute whole wheat bread for white)
Dinner Sweet corn quesadillas Tomato soup and grilled cheese Chicken breast with tomato olive salad Spinach, apple walnut salad Crispy Pacific cod with dipping sauce and broccoli Marghertia pizza and salad
(Frozen store-bought pizza)
Pasta carbonara
Snack One mini cheese and one small apple A handful of pistachios or almonds Small apple with caramel sauce Kind bar (available at Starbucks) Cheese and crackers Sliced veggies and dip Kind bar (available at Starbucks)

Remember to give yourself a little wiggle room — if you’re too strict with every meal and snack and you miss one, you may feel guilty and splurge. Instead, consider the above meal plan a general blueprint. Improvise when necessary, and if you fall off the wagon one day, just hop back on the next.

Did you find this post helpful? If so, please share it with others. Did you follow the meal plan or try any recipes? I’d love to hear your experience. Thanks!

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This entry was posted in Diet and Nutrition Goals, General Health Goals, Goals, Habits, Productivity Goals, Stress Management Goals and tagged , , , , , , , . Bookmark the permalink.

4 Responses to One-Week Healthy Meal Plan

  1. Crys says:

    That looks great LL! We’ve planned out our dinners for the last couple of months now and it’s helped to save money and to help make sure we’re getting a little big of all the healthy foods we ought to be eating each night. We tried doing all three meals, but that wasn’t as easy to follow as dinner. And we’ve also managed to move some dinners over to the next week or to use for an emergency cancellation too. Best change we’ve made when it comes to planning meals.

  2. Laura Lee Bloor says:

    Yeah, if you try to stick too closely to the meal plan it usually blows up in your face. I tend to keep Fridays open as my “free day” since I usually eat lunch out once a week and same with dinner. I often wonder if it’s saving us money — I’ve never kept track, but I like to imagine it helps! So yeah, staying flexible is key, but it’s so nice to have an idea of what’s coming next instead of scrambling at the last minute all the time. And as you said, one of the biggest benefits is it definitely helps you eat healthier and/or stick to a diet.

  3. E says:

    Hey There! You didn’t say anything about myfitnesspal.com! I’m sure this would be really helpful to people. You put a lot of things in perspective for me with that tool!

  4. Laura Lee Bloor says:

    Ah, yes, that’s because I wrote this before I knew about the My Fitness Pal app. It is definitely very handy! Good call, Erin — thanks!

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