7-Day Balanced Meal Plan

Every recipe is straightforward, uses accessible ingredients, and is full of flavor, so eating healthy never feels like a chore. Whether you’re aiming to slim down, reset your eating habits, or simply get inspired with new dishes, this plan offers structure while leaving room for flexibility.

---

* 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.

Take a sneak peek at your week of delicious meals:

Monday

---

• High Fibre muesli and coconut yogurt/or yogurt of your choice
• One-pot red lentil and eggs + whole-grain bread
• Crackers + hummus
• Sirloin steak + one roasted sweet potato + 1 cup cooked spinach

Tuesday

---

• Cottage cheese toast and hot honey drizzle
• Creamy vegetable soup with crispy bacon + pomegranate & avocado salad
• Delicious vegetable egg muffins
• Salmon Bowl with Quinoa

Wednesday

---

• Avocado and Kale Smoothie
• Leftovers creamy vegetable soup with crispy bacon + pomegranate & avocado salad
• Leftovers vegetable egg muffins
• Rroasted white meat chicken + 1 cup roasted potatoes + 1 cup roasted Brussels sprouts

Thursday

---

• Spinach omelette with cream cheese and veggies
• Baked Fish Fillet with Herb-Butter Roasted Potatoes
• Energy yoghurt bowl (my favourite lately)
• Shrimp bowl

Friday

---

• Yogurt Bowl with Granola & Fresh Berries + 2 hard boiled eggs
• Quinoa tabouleh with grilled chicken
• Healthy oat bars
• Tortilla Pizza with veggies and chicken

Saturday

---

• Almond Butter and Raspberry Smoothie Bowl
• Mediterranean quinoa salad with crumbled cheese & chickpeas + grilled chicken breast
• Leftovers healthy oat bars
• 5 oz sirloin steak + One roasted sweet potato + 1 cup cooked spinach
  

Sunday

---

• Using Leftovers for a Practical & Zero-Waste Day

Day 1

---

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 (SOg) 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 (SOg) of high-fiber muesli with ¾ cup (180g) of 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: ~707 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:

Crackers + hummus

Approx. per serving (80g hummus): ~235 kcal, 7 g protein, 18 g carbohydrates, 4 g fiber, 15 g fat

In a food processor, put 250g of cooked chickpeas, I use canned chickpeas (drained and washed), but here you decide. Add 3 tbsp sesame tahini, 2 tbsp extra virgin olive oil, 1 clove of garlic, ½ tbsp salt, ½ tbsp cumin, juice of 1 lemon, and blend until smooth. Then add, little by little, 3 or 4 tablespoons of cold water, and you can add more later to improve the texture. Blend until you get a creamy mixture and check the taste. If necessary, you can add additional lemon juice or tahini and enrich the taste.

Transfer it to a container and store it in the refrigerator to eat as a snack between meals during the week.

Dinner:

Sirloin steak + one roasted sweet potato + 1 cup cooked spinach

Approx. per serving: ~522 kcal, 40 g protein, 38 g carbohydrates, 7 g fiber, 25 g fat

For a balanced meal, cook a 140g sirloin steak seasoned with salt and pepper in Sg olive oil over medium-high heat for about 3-4 minutes per side or until desired doneness. Meanwhile, roast a small sweet potato (130g) by slicing it into rounds, tossing with Sg olive oil, and baking at 200°C for 20-25 minutes until tender. For the spinach, saute 30g of fresh spinach in Sg olive oil over medium heat for 2-3 minutes until wilted. Serve the steak alongside the roasted sweet potato and cooked spinach.

Day 2

---

Breakfast:

Cottage cheese toast and hot honey drizzle

Approx. per serving: ~600 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. (Alternatively, you can swap the honey for ½ teaspoon (2.5ml) of balsamic vinegar for a tangy finish).

Lunch:

Creamy vegetable soup with crispy bacon + pomegranate & avocado salad

Approx. per serving: ~415 kcal, 7 g protein, 43 g carbohydrates, 11 g fiber, 26 g fat

Find the full recipe of the soup in the Exclusive Recipes section! Zucchini and Sweet Potato Soup

For the salad:

Wash and dry 25 g (about 1 cup) of salad mix (lettuce, baby spinach, baby arugula). Thinly slice ¼ apple (unpeeled), dice ¼ large avocado, and finely chop about 1 tbsp (10 g) red onion. Drizzle everything with 1 tsp (5 ml) lemon juice to prevent browning. Extract 1 tbsp of pomegranate seeds and set aside. Prepare 1 tbsp (13 g) golden raisins and 1 tbsp (5 g) coconut chips. For the dressing, whisk together 1 tbsp (15 ml) extra virgin olive oil, 1 tsp (5 ml) pomegranate molasses (or substitute), and a pinch of pink Himalayan salt. 

Arrange the greens in a bowl, top with the apple, avocado, red onion, pomegranate seeds, and raisins. Drizzle with the dressing, toss gently, garnish with the coconut chips, and serve immediately. Use balsamic vinegar as a substitute for the dressing.

Snack:

Delicious vegetable egg muffins

Approx. per serving: ~140 kcal, 8 g protein, 3 g carbohydrates, 1 g fiber, 11 g fat

They’re easy to make, combine a variety of vegetables, and are perject for the office or when you’re on the go. Satisfying, high in protein, low in carbs, and free from gluten and dairy.  Veggie Egg Muffins

Dinner:

Salmon Bowl with Quinoa

Approx. per serving: ~530 kcal, 34 g protein, 39 g carbohydrates, 7 g fiber, 27 g fat

Cook ½ cup (90 g) quinoa according to package instructions and let it cool slightly. In a bowl, arrange the quinoa as the base, then top with 1 grilled or baked salmon fillet (about 120-150 g), flaked or sliced. Add a mix of fresh toppings like ½ avocado (sliced), ½ cup (75 g) cherry tomatoes (halved), ½ cucumber (sliced or diced), and a handful of mixed greens or baby spinach. Drizzle with a simple dressing made of 1 tbsp (15 ml) olive oil, 1 tsp (5 ml) lemon juice, salt, and pepper to taste. Optionally, garnish with fresh dill or sesame seeds and serve warm or at room temperature.

Day 3

---

Breakfast:

Avocado and Kale Smoothie

Approx. per serving: ~340 kcal, 7 g protein, 39 g carbohydrates, 11 g fiber, 18 g fat

In a blender, combine ½ ripe avocado, 1 cup chopped kale (stems removed), 1 frozen banana, 1 cup unsweetened almond milk, 1 Tbsp chia seeds, and 1-2 tsp honey or maple syrup (optional). For an extra boost, add 1 scoop of your favorite protein powder (vanilla or unflavored works best). Blend until smooth and creamy.

Lunch:

Leftovers creamy vegetable soup with crispy bacon + pomegranate & avocado salad

Approx. per serving: ~415 kcal, 7 g protein, 43 g carbohydrates, 11 g fiber, 26 g fat

Find the full recipe of the soup in the Exclusive Recipes section! Zucchini and Sweet Potato Soup

Snack:

Leftovers vegetable egg muffins

Approx. per serving: ~140 kcal, 8 g protein, 3 g carbohydrates, 1 g fiber, 11 g fat

Find the full recipe in the Exclusive Recipes section!  Veggie Egg Muffins

Dinner:

Rroasted white meat chicken + 1 cup roasted potatoes + 1 cup roasted Brussels sprouts

Approx. per serving: ~450 kcal, 40 g protein, 30 g carbohydrates, 7 g fiber, 19 g fat

For the chicken, season 1 chicken breast (about 140-170 grams) with olive oil (1 tsp), salt, pepper, and your choice of spices (such as garlic powder, thyme, or paprika). Place the chicken on a baking sheet lined with parchment paper. For the potatoes, cut 1 medium potato into small cubes (about 1 cup), drizzle with 1 tsp olive oil, season with salt, pepper, and herbs (rosemary or thyme works well), and spread them out on the baking sheet next to the chicken. For the Brussels sprouts, trim the ends and halve 1 cup Brussels sprouts. Drizzle with 1 tsp olive oil, season with salt and pepper, and add them to the baking sheet as well. Roast everything in the oven for about 25-30 minutes, or until the chicken is cooked through and the potatoes and Brussels sprouts are golden and tender.

Day 4

---

Breakfast:

Spinach omelette with cream cheese and veggies

Approx. per serving: ~300 kcal, 16 g protein, 22 g carbohydrates, 7 g fiber, 18 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: ~470 kcal, 46 g protein, 30 g carbohydrates, 8 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 yoghurt bowl (my favourite lately)

Approx. per serving: ~350 kcal, 13 g protein, 22 g carbohydrates, 5 g fiber, 20 g fat

In a bowl, combine 4 tablespoons of plain yogurt, 1 tablespoon of hemp seeds, and 1 tablespoon of presoaked mixed nuts (cashews and almonds). Sprinkle 2 tablespoons of crunchy granola on top, then drizzle with 1 teaspoon 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:

Shrimp bowl

Approx. per serving: ~483 kcal, 30 g protein, 40 g carbohydrates, 8 g fiber, 24 g fat

You’ll need 12 medium-sized shrimp (approximately 150 grams), peeled and deveined, 1/2 cup cooked quinoa (approximately 90 grams), 1/2 cup diced cucumber (approximately 70 grams), 1/2 cup cherry tomatoes, halved (approximately 75 grams), 1/4 cup avocado, diced (approximately 40 grams), 1/4 cup sweet corn (approximately 40 grams), 1/4 cup dicedjalapeno (approximately 30 grams), 1 tablespoon olive oil (for cooking the shrimp), 1 tablespoon fresh lime juice (about 1/2 lime), 1/2 teaspoon smoked paprika, 1/4 teaspoon cumin, 1/4 teaspoon chili powder, 1/4 teaspoon garlic powder, 1/4 teaspoon cayenne pepper (optional, for heat), salt and black pepper to taste, and fresh cilantro, chopped (for garnish). In a small bowl, combine the smoked paprika, cumin, chili powder, garlic powder, cayenne pepper, salt, and pepper. Toss the shrimp in this spiee mixture along with olive oil and lime juice to coat evenly. Heat a skillet over medium heat, then add the shrimp and cook for about 2-3 minutes per side or until they turn pink and opaque. While the shrimp cooks, assemble the bowl by layering the cooked quinoa, cucumber, cherry tomatoes, avocado, sweet corn, and diced jalapeno. Once the shrimp is cooked, top the bowl with the shrimp and garnish with fresh cilantro. Serve immediately and enjoy a flavorful, protein-packed shrimp bowl!

Day 5

---

Breakfast:

Yogurt Bowl with Granola & Fresh Berries + 2 hard boiled eggs

Approx. per serving: ~330 kcal, 15 g protein, 41 g carbohydrates, 6 g fiber, 12 g fat

Scoop ½ cup (120g) plain yogurt into a bowl. Top with ¼ cup (30g) granola and ½ cup (75g) mixed fresh berries such as strawberries, blueberries, and raspberries. For natural sweetness, add 1-2 chopped dates instead of honey. Sprinkle with a pinch of hemp seeds.

Lunch:

Quinoa tabouleh with grilled chicken

Approx. per serving: ~470 kcal, 39 g protein, 35 g carbohydrates, 5 g fiber, 20 g fat

Cook ½ cup (90 g) quinoa according to package instructions, then let it cool. In a bowl, combine the quinoa with ¼ cup finely chopped parsley, 2 Tbsp chopped mint, ¼ cup diced cucumber, ¼ cup diced tomato, and 1 Tbsp finely chopped red onion. In a small bowl, whisk together 1 Tbsp olive oil, 1 Tbsp lemon juice, and a pinch of salt and pepper, then pour over the salad and toss weil. Top with 1 grilled chicken breast (about 120-150 g), sliced or diced. Serve chilled or at room temperature for a light, protein-packed meal.

Tip: If you had grilled chicken for lunch, save a portion-it makes the pelject easy topping for this dinner tortilla pizza.

Snack:

Healthy oat bars

Approx. per serving: ~430 kcal, 5 g protein, 60 g carbohydrates, 6 g fiber, 18 g fat

Find the full recipe in the Exclusive Recipes section! Gluten-Free Oat and Date Bars

These oat bars are chewy, visually tempting, and irresistibly delicious, filled with a smooth date mousse. They’re free from gluten, dairy, refined oils, and sugars.

Perfect for an afternoon snack, kids’ lunch boxes, travel, or sharing with friends and family.

Dinner:

Tortilla Pizza with veggies and chicken

Approx. per serving: ~350 kcal, 26 g protein, 34 g carbohydrates, 6 g fiber, 15 g fat

Preheat the oven to 200°C (400°F). Place 1 whole wheat or gluten-free tortilla on a baking sheet. Spread with 2 Tbsp tomato sauce or marinara, then sprinkle with ¼ cup shredded mozzarella (or a dairy-free alternative). Top with leftover grilled chicken (about ½ cup, chopped) and your choice of veggies-such as sliced bell peppers, mushrooms, red onion, or zucchini. Add a pinch of dried oregano or Italian seasoning. Bake for 8-10 minutes, or until the cheese is melted and the edges are crispy. Slice and serve immediately.

Day 6

---

Breakfast:

Almond Butter and Raspberry Smoothie Bowl

Approx. per serving: ~480 kcal, 9 g protein, 58 g carbohydrates, 12 g fiber, 23 g fat

Blend 1 large banana, 1 cup raspberries, ½ cup unsweetened almond milk, ½ cup ice, 2 Tbsp almond butter, and 1 Tbsp honey until smooth. Pour the mixture into a bowl and top with 5 sliced strawberries, ¼ cup granola, 2 Tbsp shredded coconut, the remaining ½ cup raspberries, and a drizzle of honey.

Lunch:

Mediterranean quinoa salad with crumbled cheese & chickpeas + grilled chicken breast

Approx. per serving: ~450 kcal, 35 g protein, 40 g carbohydrates, 7 g fiber, 17 g fat

Cook 1/3 cup (60g) quinoa according to package instructions and let it cool. In a bowl, combine the quinoa with ¼ cup (45g) black beans, ¼ cup (40g) diced cucumber, ¼ cup (40g) cherry tomatoes, halved, 1 tbsp chopped red onion, and 15g (½ oz) crumbled feta cheese. Drizzle with a dressing made of 1 tsp olive oil, ½ tsp lemon juice, ¼ tsp dried oregano, salt, and black pepper. Toss everything together, let the flavors meld for a few minutes, and enjoy.

Snack:

Leftovers healthy oat bars 

Approx. per serving: ~430 kcal, 5 g protein, 60 g carbohydrates, 6 g fiber, 18 g fat

Find the full recipe in the Exclusive Recipes section! Gluten-Free Oat and Date Bars

Dinner:

5 oz sirloin steak + One roasted sweet potato + 1 cup cooked spinach

Approx. per serving: ~522 kcal, 40 g protein, 38 g carbohydrates, 7 g fiber, 25 g fat

For a balanced meal, cook a 140g sirloin steak seasoned with salt and pepper in Sg olive oil over medium-high heat for about 3-4 minutes per side or until desired doneness. Meanwhile, roast a small sweet potato (130g) by slicing it into rounds, tossing with Sg olive oil, and baking at 200°C for 20-25 minutes until tender. For the spinach, saute 30g of fresh spinach in Sg olive oil over medium heat for 2-3 minutes until wilted. Serve the steak alongside the roasted sweet potato and cooked spinach.

Day 7

---

Using Leftouers for a Practical & Zero-Waste Day

Day 7 is all about using leftovers to keep things simple and zero-waste, but don’t forget-it’s also a great opportunity to indulge in your favorite cheat meal like pizza, pasta, or a burger! Life isn’t all about perfection, and treating yourself every now and then is part of the balance. Enjoy the flexibility of mixing leftover meals or savoring something you love, making it the perfect, stress­ free end to the week!