7-Day Simply Healthy Meal Plan

Lose weight. Eat healthy. You can do it all with this versatile meal plan.

Measurement Key

C – Cup

tbsp – Tablespoon

tsp – Teaspoon

oz – Ounce

lb – Pound

DAY 1

Breakfast

  • ½ cup scrambled Egg Whites (Using Grapeseed or Avocado cooking Spray)
  • ¼ cup cooked bell pepper
  • 1 oz low-fat cheese, wrapped in a 6″ flour tortilla
  • 1 fresh small pear

Lunch

  • 1 cup vegetable soup
  • 5 whole-wheat crackers
  • 1 small apple
  • 24 almonds (1 oz)

Dinner

  • 3 ounce (oz) boneless chicken breast, broiled or grilled, seasoned with any dried herb mix
  • 5-inch baked sweet potato, topped with 1 teaspoon (tsp) unsalted butter alternative, seasoned with cinnamon
  • 2 cup tossed field greens, ¼ cup grated carrots, and ¼ cup sun-dried tomatoes drizzled with 1 Tbsp olive oil-based vinaigrette dressing

Snack

  • 6 oz Greek yogurt (favorite flavor)

DAY 2

Breakfast

  • ¾ cup cooked rolled oats cooked with 8 ounces of almond milk
  • Topped with 2 Tbsp slivered almonds and ½ cup freshly sliced strawberries

Lunch

  • 1 small (4-inch) whole-wheat pita bread, served with ¼ cup hummus (favorite flavor)
  • 8 oz Greek yogurt (favorite flavor)
  • 1 large peach

Dinner

  • 3 oz grilled salmon, seasoned with any dried herb mix
  • ½ cup seasoned brown rice, prepared with 1 tsp olive oil
  • 1 cup cooked summer squash

Snack

  • 1 small apple
  • 1 TBSP of NUT butter of choice

DAY 3

Breakfast

  • 1 poached egg
  • 1 slice toasted rye bread
  • 2 slices avocado (1/5 medium avocado)
  • 1 cup of strawberries

Lunch

  • 1 black-bean burger
  • Reduced-calorie hamburger bun
  • ½ TBSP of real Mayo
  •  Spinach salad (1½ cup baby spinach, tossed with ¼ cup fresh mandarin orange slices), drizzled with 1 Tbsp vinaigrette

Dinner

  • 4 oz center-cut pork chop, broiled or grilled, seasoned with any dried herb mix
  • 1 small baked potato with skin, topped with 1 Tbsp of dairy-free butter and 2 Tbsp fresh, chopped chives
  • ½ cup cooked, drained turnip or other greens, topped with 1 tsp olive oil

Snack

  • ½ oz or about 15 large dry-roasted, unsalted peanuts

 

 

DAY 4

Breakfast

  • 2 slices of French toast made with Whole Grain bread
  • ½ cup of strawberries
  • 1 Tbsp maple syrup
  • 2 turkey sausage links

Lunch

  • 1 cup cheese ravioli in marinara sauce
  • 1 medium tossed salad with balsamic vinaigrette
  • 1 slice garlic toast

Dinner

  • 1 cup wild rice, prepared with olive oil
  • ½ cup of black bean soup
  • 1 cup steamed broccoli florets, seasoned as desired

Snack

  • 3 oz baby carrots
  • 2 TBSP of hummus

DAY 5

Breakfast

  • 1 cup (C) Pea milk
  • 1 slice of 100% whole wheat bread
  • 2 tablespoons (Tbsp) all-natural peanut butter
  • One medium banana

Lunch

  • 2 cup raw spinach and grated carrot
  • ½ cup chickpeas
  • ¼ cup cheese, ¼ cup sunflower seeds, and 2 TBSP of vinaigrette
  • 1 cup cubed cantaloupe

Dinner

  • 2 small Taco shells or tortillas
  • Fresh ground turkey (cooked), seasoned with chili powder, crushed red pepper flakes, ground cumin, and/or black pepper
  • Lettuce
  • Tomato
  • 1 cup of Grapes

Snack

  • ¾ C of grapes
  • ¼ C of nuts

DAY 6

Breakfast

  • 2 boiled eggs
  • 1 cup peaches
  • 1 slice of toast with 1 tsp dairy-free butter

Lunch

  • Sandwich of 2 slices whole-wheat bread, 2 oz turkey breast, 1 oz cheese, tomato, lettuce, and mayonnaise or mustard

Dinner

  • Stir-fry of 1 cup brown rice, 2 cup stir-fry vegetables with sauce and 3 oz grilled chicken strips

Snack

  • 1 cup diced pineapple

DAY 7

Breakfast

  • 1 buttermilk Pancake
  • 1 TBSP of maple syrup
  • 2 slices of turkey bacon
  • 1 Fuji apple sliced

Lunch

  • 1 slice of vegetable pizza
  • Romaine, tomato, cucumber salad with 2 tbsp of vinaigrette

Dinner

  • 4 oz skinless cod, baked seasoned with dry herbs
  • 1 cup macaroni and cheese
  • 1 C cooked broccoli

Snack

  • 1 cup frozen yogurt