6-Day Healthy Meal Inspiration

You came here for inspiration, and I’m giving it to you! From protein-packed breakfasts to colorful dinners and smart snacks, each day is balanced, flavorful, and easy to prepare. Whether you’re looking for new ideas, aiming to eat more mindfully, or just love tasty food that nourishes your body, this plan has something for you.

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* The plan is meant to be a flexible guide, not a strict rulebook. If you’re hungrier, eat more – if you’re less hungry, eat less.

* You can always add extra snacks between meals if the plan doesn’t feel like enough for you. Everything depends on your personal factors such as age, activity level, metabolism, lifestyle, and overall health.

* Most importantly, stay relaxed and never stressed, have fun, be creative in the kitchen, and don’t worry if you don’t follow it perfectly.

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Take a sneak peek at your week of delicious, balanced meals:

MONDAY

• High fibre muesli and coconut yogurt/or yogurt of your choice
• One-pot red lentil and eggs + whole-grain bread 
• Cucumber and smoked salmon bites
• High-protein steak dinner + roasted veggies

TUESDAY

• Cottage cheese toast and fresh vegetables 
• Beef burritos
• Protein cake
• Roasted red pepper and tomato soup

WEDNESDAY

• Green avocado smoothie
• Leftovers beef burritos
• Leftovers protein cake
• Beef patties and ‘Garden salad’

THURSDAY

• Spinach omelette with cream cheese and veggies
• Baked fish fillet with herb-butter roasted potatoes
• Energy yogurt bowl
• Caesar salad with crispy chicken – the healthiest version

FRIDAY

• Oatmeal flatbread sandwich
• Tuna salad with iceberg lettuce (or kale)
• Chocolate and cherry skyr bites
• Healthy roast dinner 

SATURDAY

• Smoothie bowl and granola
• Roasted salmon with quinoa
• Leftovers chocolate and cherry skyr bites
• High-protein steak dinner

SUNDAY

Using Leftovers for a Practical & Zero-Waste Day

Day 7 is all about making the most of the meals you’ve already prepared, ensuring nothing goes to waste while keeping your day simple and stress-free. Instead of cooking from scratch, you’ll enjoy leftovers from previous days, saving both time and effort in the kitchen. This approach helps you reduce food waste, use up any remaining ingredients, and stay on track with balanced eating without extra prep. If you have any leftover roasted vegetables, grains, or proteins, feel free to mix and match them for a fresh and easy meal. You can also add a simple salad or a quick snack if needed. Keeping things flexible while using up what’s already in the fridge makes for a smart and efficient end to the week!

Day 1

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Breakfast:

High fibre muesli and coconut yogurt/or yogurt of your choice

(Approx. per serving: ~651 kcal, 16 g protein, 69 g carbohydrates, 14 g fiber, 41 g fat)

For the homemade muesli:

In a large bowl, mix 1 ½ cups (150g) of rolled oats, ¼ cup (30g) of wheat bran or oat bran, ¼ cup (30g) of ground flaxseeds or chia seeds, ¼ cup (30g) of chopped almonds or walnuts, and ¼ cup (40g) of raisins or chopped dried fruit (like apricots or figs for natural sweetness). For extra crunch and fiber, add 2 tablespoons (20g) of sunflower or pumpkin seeds. Store in an airtight container and use ½ cup per serving with your favorite yogurt or milk.

This homemade version is free from added sugar and packed with fiber, healthy fats, and slow-digesting carbs to keep you full and satisfied!

For a nutritious and fiber-rich breakfast, combine ½ cup of high-fiber muesli with ¾ cup (180g) of plain coconut yogurt or your preferred yogurt. If you like a touch of sweetness, drizzle 1 teaspoon (5ml) of honey or maple syrup on top. For extra texture and flavor, add seeds and a handful of fresh berries.

Lunch:

One-pot red lentil and eggs + whole-grain bread 

(Approx. per serving: ~600 kcal, 42 g protein, 50 g carbohydrates, 13 g fiber, 47 g fat)

This dish is a satisfying, protein-rich meal featuring hearty red lentils and eggs, served with a slice of whole-grain bread for a balanced mix of fiber, healthy fats, and complex carbs. It’s super easy, delicious and keeps you full.

Find the full recipe in the Exclusive Recipe section. One Pot Red Lentils and Eggs

Snack:

Cucumber and smoked salmon bites

(Approx. per serving: ~200 kcal, 12 g protein, 5 g carbohydrates, 2 g fiber, 10 g fat) 

Slice ½ cucumber lengthwise into thin strips using a vegetable peeler or mandoline. In a small bowl, mix 2 tablespoons (30g) of cream cheese or Greek yogurt with 1 teaspoon (5ml) of lemon juice, ½ teaspoon of lemon zest, and 1 teaspoon of finely chopped fresh dill. Spread a thin layer of this mixture onto each cucumber strip, then place 50g (1.8oz) of smoked salmon on top. Carefully roll up each strip into a sushi­ like bite and secure with a toothpick if needed.

Dinner:

High-protein steak dinner + roasted veggies

(Approx. per serving: ~500 kcal, 45 g protein, 15 g carbohydrates, 7 g fiber, 20 g fat)

Place 1 cup (100g) of chopped bell peppers, zucchini, carrots, and red onion on a baking sheet. Toss with 1 teaspoon (5ml) of olive oil, 1 teaspoon (5ml) of balsamic vinegar, salt, and pepper, then place the tray in a cold oven. Set the oven to 200°C (400°F) and roast for 20-25 minutes, stirring halfway for even caramelization. While the veggies cook, season 150g (5.3oz) of lean steak with salt, pepper, and a pinch of garlic powder. Heat a pan over medium-high heat and sear the steak for 3-4 minutes per side, or until cooked to your preference. Let it rest before slicing. Meanwhile, cook 1 egg for 6 minutes in boiling water, then transfer it to ice water, peel, and serve alongside the steak and roasted vegetables.

Day 2

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Breakfast:

Cottage cheese toast and fresh vegetables 

(Approx. per serving: ~550 kcal, 27 g protein, 56 g carbohydrates, 10 g fiber, 24 g fat)

Mash ½ of a ripe avocado (75g) with ½ teaspoon (2.5ml) of lemon juice and a pinch of salt. Spread this mixture over 1 slice of whole-grain bread (40g), toasted until golden. Next, spread ½ cup (100g) of cottage cheese on top for a creamy protein boost. In a small bowl, mix 1 teaspoon (5ml) of honey (or maple syrup) with a pinch of chili flakes, then drizzle it over the toast.

Tip: Alternatively, you can swap the honey for ½ teaspoon (2.5ml) of balsamic vinegar for a tangy finish.

Lunch:

Beef burritos (serves 2)

(Approx. per serving: ~560 kcal, 32 g protein, 45 g carbohydrates, 10 g fiber, 20 g fat)

Heat 1 teaspoon (5ml) of olive oil in a pan over medium heat. Add 200g (7oz) of lean ground beef and cook for 5-6 minutes, breaking it apart. Stir in ½ teaspoon of cumin, ½ teaspoon of smoked paprika, salt, and black pepper to taste, then add ½ cup (90g) of cooked black beans and cook for another 2 minutes. Meanwhile, prepare ½ cup (90g) of cooked brown rice for extra fiber and sustained energy. Warm 2 whole-grain tortillas and layer each with a handful of shredded lettuce (20g), the beef and bean mixture, and the rice. Top with ¼ cup (25g) of shredded cheese, ¼ avocado (30g) mashed with a pinch of salt, and 2 tablespoons (30g) of Greek yogurt as a creamy alternative to sour cream. Roll the burritos tightly.

Note: Keep one burrito for the next day’s lunch, storing it in an airtight container.

Snack:

Protein Cake (cookbook)

(Approx. per 100g: ~190 kcal, 13 g protein, 21 g carbohydrates, 8 g fiber, 8 g fat)

Protein cake made with ingredients like eggs, protein powder (vegan pea protein), skyr, and oat bran­ naturally sweetened with dates and banana. 

Find the full recipe in Chapter ‘Desserts’ of the main cookbook!

Dinner:

Roasted Red Pepper and Tomato Soup

(Approx. per 400ml: ~350 kcal, 8 g protein, 25 g carbohydrates, 5 g fiber, 25 g fat)

Note: Rich, velvety soup with a deep, smoky sweetness from roasted red peppers and fresh tomatoes. This soup is perfect on its own but can also be paired with roasted chicken or turkey fillet for an extra protein boost, making it a well-balanced and satisfying meal.

Find the full recipe in the Exclusiue Recipes section! Roasted Red Pepper and Tomato Soup

Day 3

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Breakfast:

Green Avocado Smoothie

(Approx. per serving: ~450 kcal, 30 g protein, 30 g carbohydrates, 10 g fiber, 22 g fat)

Blend ½ ripe avocado (75g), 1 cup (240ml) of unsweetened almond milk (or any milk of choice), 1 scoop (30g) of protein powder (optional), ½ frozen banana (30g) for natural sweetness, 1 handful (30g) of fresh spinach, 1 tbsp (5g) of chia seeds and ½ teaspoon of hemp seeds. If you prefer a touch more sweetness, add 1 teaspoon (5ml) of honey or maple syrup. Blend until smooth and creamy, then serve immediately.

Lunch:

Leftovers Beef Burritos

(Approx. per serving: ~560 kcal, 32 g protein, 45 g carbohydrates, 10 g fiber, 20 g fat)

Snack:

Protein Cake (leftovers)

(Approx. per 100g: ~190 kcal, 13 g protein, 21 g carbohydrates, 8 g fiber, 8 g fat)

Because enjoying leftovers is always better than wasting food!

But if you didn’t make it yesterday, you can find the full recipe in Chapter ‘Desserts’ of the main cookbook!

Dinner:

Beef patties and ‘Garden Salad’

(Approx. per serving for the whole dish: ~450 kcal, 30 g protein, 15 g carbohydrates, 5 g fiber, 25 g fat)

Find the full recipe of the beef patties in the Exclusive Recipes section!  Beef Patties

For a fresh and vibrant side salad, mix 1 cup (30g) of mixed greens, ½ cup (15g) of arugula, 5 cherry tomatoes, halved, ½ cup (50g) of cauliflower florets, and ¼ red bell pepper, thinly sliced. For the vinaigrette, whisk together 1 tablespoon (15ml) of olive oil, 1 teaspoon (5ml) of balsamic vinegar, ½ teaspoon of Dijon mustard, a pinch of salt, and black pepper to taste. Drizzle over the salad, toss weil, and serve fresh alongside your meal!

Day 4

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Breakfast:

Spinach omelette with cream cheese and veggies

(Approx. per serving: ~350 kcal, 20 g protein, 12 g carbohydrates, 3 g fiber, 25 g fat)

Whisk together 2 large eggs (110g) with a pinch of salt and black pepper. Heat 1 teaspoon (5ml) of olive oil in a non-stick pan over medium heat, then add 1 cup (30g) of fresh spinach and saute for 1-2 minutes until wilted. Pour in the eggs, tilting the pan to spread evenly. Cook for 2-3 minutes, then gently flip and cook for another 1-2 minutes until set. Spread 2 tablespoons (30g) of cream cheese over half of the omelette, then add ¼ cup (30g) of diced bell peppers. Fold the omelette in half and serve warm with simple side of fresh vegetables – ½ cucumber (50g) and 5 cherry tomatoes (50g)

Lunch:

Baked fish fillet with herb-butter roasted potatoes

(Approx. per serving: ~400 kcal, 30 g protein, 25 g carbohydrates, 4 g fiber, 18 g fat)

In a small bowl, whisk together 1 tablespoon (15g) softened butter with ½ teaspoon dried thyme, ½ teaspoon dried rosemary, ¼ teaspoon salt, and a pinch of black pepper until weil combined. Spread the herbed butter evenly over the potato halves and roast for 30-35 minutes, until golden and tender.

Meanwhile, place 1 white fish fillet (150g) on a lined baking sheet, season with ½ teaspoon olive oil (2.5ml), salt, and black pepper, and bake for 12-15 minutes, or until flaky. Serve the fish with the buttery roasted potatoes and a side of fresh lemon wedges.

Snack:

Energy yogurt bowl (my favourite lately)

(Approx. per serving: ~450 kcal, 13 g protein, 22 g carbohydrates, 5 g fiber, 20 g fat)

In a bowl, combine 5 tbsp of plain yogurt, 1 tablespoon of hemp seeds, and 1 tablespoon of pre­ soaked mixed nuts (cashews and almonds). Sprinkle 2 tablespoons of crunchy granola on top, then drizzle with 1teaspoon of hazelnut tahini or your preferred nut butter.

If your granola is slightly sweet, then you don’t need any additional sweetener – I think this bowl is perfect as it is-super crunchy and full of healthy fats and proteins. And it keeps you full for a long time, so I recommend a good workout after it, or having it for breakfast is also an option.

Dinner:

Caesar salad with crispy chicken – the healthiest version

(Approx. per serving: ~500 kcal, 45 g protein, 30 g carbohydrates, 7 g fiber, 18 g fat)

A lighter version of the classic, featuring baked cornflake-crusted chicken, homemade croutons, and a creamy yogurt-based dressing.

Find the full recipe in the Lunch and dinner section – Main Cookbook – ‘Cook it Yourself’!

Day 5

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Breakfast:

Oatmeal Flatbread Sandwich

(Approx. per serving: ~370 kcal, 30 g protein, 30 g carbohydrates, 5 g fiber, 15 g fat)

Mix 40g (⅓  cup) of oat bran with a bit of water and cook two flatbreads on a non-stick pan without oil. Spread Sg (1 tsp) of pesto on the bottom flatbread, then layer with a slice of tomato (about ½  medium tomato), a pan-fried egg (1 large egg), shredded cheese (20g or ¼  cup), and 40g (2 slices) of turkey ham. Add another slice of tomato and top with the second flatbread. 

Lunch:

Tuna salad with iceberg lettuce (or kale)

(Approx. per serving: ~400 kcal, 35 g protein, 20 g carbohydrates, 5 g fiber, 25 g fat)

Start by chopping 2 cups (60g) of iceberg lettuce and adding it to a bowl. Then, slice 2 pickled cucumbers (about SOg), ¼ red onion (25g), and 6 cherry tomatoes (80g), and add them to the salad. Drain and add 1 can (150g) of tuna in oil, along with ¼ cup (40g) of sweet corn, and ½ red bell pepper (SOg), chopped. Season with a pinch of salt, drizzle with 1 tablespoon (15ml) of olive oil, and squeeze juice from 1 lemon (about lüg) for a fresh and tangy flavor. If you’d like to switch the iceberg lettuce, you can replace it with kale or romaine lettuce.

Snack:

Chocolate and cherry skyr bites

(Approx. per serving: ~190 kcal, 11 g protein, 18 g carbohydrates, 2 g fiber, 8 g fat) 

Attention! Extremely refreshing clusters! I make these during hot, hot summer days when I need something cold and quick.

Combine 800 g of skyr with ⅓  cup (80 ml) honey or maple syrup, 2 tablespoons (10 g) unsweetened cocoa powder, and 1 ½ cups (225 g) frozen cherries in a mixing bowl, stirring gently until well combined. Line a baking tray with parchment paper and spoon the mixture into small clusters. Freeze for 2–3 hours until firm. Meanwhile, melt 100 g dark chocolate with 1 teaspoon (5 g) coconut butter in a double boiler or microwave until smooth. Remove the skyr clusters from the freezer and dip or drizzle them with the melted chocolate mixture, then sprinkle with ¼ cup (30 g) chopped peanuts on top. Return the bites to the freezer for another hour to set completely before serving.

Info: Skyr is a traditional Icelandic dairy product that is similar to yogurt but thicker and creamier. It’s made from cow’s milk and has a mild, slightly tangy flavor. Skyr is rich in protein, calcium, and probiotics, making it a great addition to a healthy diet. If you can’t find skyr or prefer a different option, you can substitute it with plain yogurt or quark. Both alternatives offer a similar creamy texture and a good amount of protein, with plain yogurt providing a bit more tanginess. Quark, on the other hand, has a milder taste but still gives a smooth consistency.

Dinner:

Healthy Roast Dinner (Chicken Fillet, Broccoli, Sweet Potato)

(Approx. per serving: ~400 kcal, 35 g protein, 35 g carbohydrates, 7 g fiber, 15 g fat)

One-tray dishes are such a lifesaver when you want something quick, healthy, and minimal clean-up. They’re great for busy weeks when you don’t have the energy for elaborate cooking but still want a nutritious meal. Plus, they’re customizable, so you can throw in whatever veggies or proteins you have on hand!

Place 1 chicken fillet (150g) on a baking tray and season it with salt, black pepper, and a pinch of garlic powder. Add 2 cups (200g) of broccoli florets and 1 medium sweet potato (200g), peeled and cut into cubes, around the chicken. Drizzle with 1 tablespoon (15ml) of olive oil, and season with a pinch of salt and pepper. Toss the vegetables to coat them evenly. Roast in the oven at 200°C (400°F) for 25-30 minutes, turning the vegetables halfway through, until the chicken is cooked through and the vegetables are tender.

Day 6

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Breakfast:

Smoothie bowl and granola

(Approx. per serving: ~450 kcal, 7 g protein, 45 g carbohydrates, 18 g fiber, 10 g fat)

For this smoothie bowl, blend 1 cup (240ml) of coconut milk (not the full-fat kind, just the drinking version) with 1 cup (150g) of frozen berries, 1 tablespoon (15g) of nut butter, 1 teaspoon (5g) of chia seeds, and 1 tablespoon (15g) of honey or maple syrup (optional) until smooth and creamy. Pour into a bowl and top with granola chunks, a sprinkle of seeds, a drizzle of nut butter, and a handful of fresh berries. For extra creaminess, you can also add 1-2 tablespoons (30-40g) of coconut yogurt on top.

Lunch:

Roasted Salmon with Quinoa

(Approx. per serving: ~500 kcal, 35 g protein, 45 g carbohydrates, 5 g fiber, 20 g fat)

Marinate the salmon by whisking together 2 tablespoons (30ml) of honey, 1 tablespoon (15ml) of hot chili sauce, 1 teaspoon (5g) of garlic powder, 1 teaspoon (5g) of onion powder, and ¼ teaspoon (optional) of hot chili flakes. Coat the salmon with the marinade and let it sit for 10-15 minutes. Place the salmon on a baking sheet and bake at 200°C (400°F) for 12-15 minutes until cooked through and flaky. Meanwhile, cook 1 cup (170g) of quinoa according to package instructions. For the side, prepare a cucumber salad by mixing 1 cucumber (120g) sliced, 1 tablespoon (15ml) of olive oil, 1 tablespoon (15ml) of vinegar, and a sprinkle of sesame seeds (1 teaspoon or 3g). Serve the roasted salmon over the quinoa with the cucumber salad on the side.

Snack:

Leftovers chocolate and cherry skyr bites

(Approx. per serving: ~190 kcal, 11 g protein, 18 g carbohydrates, 2 g fiber, 8 g fat)

Dinner:

High-protein steak dinner

(Approx. per serving: ~550 kcal, 45 g protein, 40 g carbohydrates, 7 g fiber, 30 g fat)

This recipe is almost the same as the one from day one, but this time, we’re swapping the roasted veggies for a vitamin-packed salad.

Season 150g (5.3oz) of lean steak with salt, pepper, and a pinch of garlic powder. Heat a pan over medium-high heat and sear the steak for 3-4 minutes per side, or until cooked to your preference. Let it rest before slicing. Meanwhile, cook 1 egg for 6 minutes in boiling water, then transfer it to ice water, peel, and serve alongside the steak and roasted vegetables.

Find the full recipe of the vitamin salad in the Exclusive Recipes section! Vitamin Boost Salad