7 Days Healthy Diet Plan


Healthy Diet Plan

A bowl of food on a table

Did you know that switching to a healthier diet plan can help you avoid obesity, diabetes, and cancer? With that in mind, let us learn about a 7-day diet plan that will not only give you enough energy for the day but also protect your heart at the same time.

A bowl of food on a plate

Day 1

On the start of this diet plan, have the following:

● Breakfast: Toast with eggs, avocado, and salsa

● Morning snack: almonds and a medium apple

● Lunch: Salad with mixed greens, chickpeas, and cheese paired with an orange

● Afternoon snack: Multigrain rice cake with peanut butter

● Dinner: pan-fried salmon paired with steamed green beans and a baked red potato

Day 2

Keep it up on this day by having the following:

● Breakfast: non-fat plain Greek yogurt topped with blueberries, almonds, and honey

● Morning snack: hummus paired with chopped red bell peppers and carrots

● Lunch: whole-grain sandwich filled with hummus, mashed avocado, and mixed greens paired with an apple

● Afternoon snack: one banana

● Dinner: a large serving of salad with peanuts, tofu, and pasta

● Evening snack: a handful of dark chocolate chips

It is recommended to save your dinner leftovers from this day for tomorrow.

Day 3

Let’s mix it up on this first day with leftovers:

● Breakfast: Tortillas with mashed avocado, two fried eggs, and salsa

● Morning snack: Hummus with sliced cucumber and unsalted dry-roasted almonds

● Lunch: dinner leftovers from Day 3 paired with an orange

● Afternoon snack: non-fat plain Greek yogurt topped with strawberries and honey

● Dinner: Pan-fried chicken breasts paired with grilled lettuce and cooked quinoa

Prepare for the next day by cooking enough chicken breasts to last you until tomorrow’s lunch.

Day 4

This menu plan is similar to Day 1 except with a few changes:

● Breakfast: skim milk and a bowl of cereal and blueberries

● Morning snack: 2 multigrain rice cakes with peanut butter

● Lunch: leftover cooked chicken breasts from day 3 mixed in with greens, cucumber, and carrot

● Afternoon snack: 1 medium apple

● Dinner: Pan-fried cod or tilapia paired with cooked brown rice and mixed greens

Day 5

As the end of the week approaches, keep up your energy with the following:

● Breakfast: a bowl of rolled oats cooked in milk and water paired with strawberries

● Morning snack: hummus with sliced bell pepper and unsalted dry-roasted almonds

● Lunch: Toasted tortillas filled with canned black beans, bell pepper, shredded cheese, and salsa paired with an orange

● Afternoon snack: non-fat plain Greek yogurt topped with honey

● Dinner: Stir-fried chicken thighs with cauliflower paired with a bowl of salad and mango for dessert

Take note that any leftovers from dinner on this day will be served as lunch the next day.

Day 6

Pair yesterday’s leftovers with meals to keep your digestion active:

● Breakfast: bran cereal with milk, almonds, and a banana

● Morning snack: non-fat plain Greet yogurt with strawberries and honey

● Lunch: Leftovers from yesterday’s dinner paired with a cucumber salad

● Afternoon snack: unsalted dry-roasted almonds with carrots

● Dinner: Tortillas stuffed with black beans, cheese, diced avocado, and salsa paired with mixed greens

Day 7

On the final day of this healthy diet plan, have the following:

● Breakfast: Rolled oats cooked in milk and topped with strawberries

● Morning snack: blueberries and unsalted dry-roasted almonds

● Lunch: Salad with baby spinach, light tuna chunks, mixed veggies, and unsalted dry-roasted almonds

● Afternoon snack: medium apple and unsalted dry-roasted peanuts

● Dinner: Pasta with lemongrass, spaghetti squash, and pork tenderloin paired with mango and dark chocolate chips

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