6-Day Balanced Meal Plan

Balanced eating is important because it provides your body with the right mix of nutrients to stay energized, support muscle and brain function, and maintain overall health. Including a variety of foods helps prevent deficiencies, supports a strong immune system, and makes healthy eating more enjoyable and sustainable.

---

*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, balanced meals:

MONDAY

• Ovenight oats with nut milk, chia seeds, vanilla protein powder, and mixed berries
• Healthy Italian Pasta
• Cottage Cheese Mixed with Peach
• Baked Sea Bass with Lemon Herb Rub and, Roasted Sweet Potato, and Asparagus

TUESDAY

• Sunny Mediterranean Egg Skillet
• Leftovers Healthy Italian Pasta
• Healthy Brownie with Spelt
• Chicken Fajitas with Quinoa and a Dollop of Sour Cream or Yogurt

WEDNESDAY

• Yogurt Bowl – blended yogurt with berries, topped with granola, hemp seeds, and banana
• Protein-Rich Lentil and Chickpea Salad 
• Leftovers – healthy brownie with spelt
• Spinach Salad with Cheese and Leftover Grilled Chicken from Fajitas

THURSDAY

• Pumpkin Protein Pancakes
• Chicken Salad Wraps
• Rice Cakes Topped with Cream Cheese, Cucumber and Radish
• Baked Salmon Bowl

FRIDAY

• Chocolate chia pudding
• Chicken salad wraps (prepped the previous day)
• 30 g mixed nuts + 10 g dried cranberries
• Baked Stuffed Zucchini with Beef Mince and Parmesan

SATURDAY

• Protein Frittata
• Veggie Cream Soup + Sourdough Bread
• Protein Smoothie with Carob
• Chicken (or Turkey) Zucchini Meatballs with Side Salad

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

---

Breakfast:

Ovenight oats with nut milk, chia seeds, and a scoop of vanilla protein powder, topped with mixed berries

(Approx. per serving: ~380 kcal, 27 g protein, 45 g carbs, 9 g fiber, 11 g fat)

Mix ½ cup (50g) rolled oats with ¾ cup (180ml) nut milk and 1 tablespoon (12g) chia seeds in a jar. Stir in 1 scoop (30g) vanilla protein powder for an extra protein boost. Let it sit in the fridge overnight, allowing the oats and chia to absorb the liquid and thicken. In the morning, top with ½ cup (75g) mixed berries for natural sweetness and antioxidants.

Lunch:

Healthy Italian Pasta (2 servings)

(Approx. per serving: ~600 kcal, 15 g protein, 55 g carbs, 5 g fiber, 30 g fat)

This dish is a balanced mix of whole-wheat pasta, fresh vegetables, and a light homemade dressing. 

To make a healthy Italian pasta salad, cook 200 g (about 2 cups) of whole-grain or lentil pasta in generously salted boiling water for 1 minute less than the package instructions for al dente, adding 1 cup (90 g) tiny broccoli florets during the last minute of cooking. Drain well and rinse with cold water. In a large bowl, whisk together 1 cup (245 g) plain yogurt or skyr, ½ cup (120 g) mayonnaise, 2 tablespoons (30 ml) white wine vinegar, 1 tablespoon (15 g) mustard, 1 teaspoon (7 g) honey, 1 teaspoon chopped tarragon or dill, 1 ¼ teaspoon salt (or to taste), and ½ teaspoon freshly ground black pepper. Add the drained pasta and broccoli, 2 minced green onions or 1 minced shallot, 1 ½ cups (225 g) diced bell peppers, ¾ cup (120g) thawed sweet peas, ¼ cup (35 g) sliced black olives, and 2 strips of crumbled cooked bacon (optional) to the dressing and toss to combine. Serve immediately or chill before serving.

Note: Prepping extra for another day makes this meal practical.

Snack:

Cottage cheese mixed with peach.

(Approx. per serving: ~120 kcal, 12 g protein, 12 g carbs, 1.5 g fiber, 3 g fat)

Mix ½ cup (120g) cottage cheese with 1 small (60g) peach. 

Dinner:

Baked sea bass with lemon herb rub, served alongside roasted sweet potato and steamed asparagus. (2 servings)

(Approx. per serving: ~450 kcal, 35 g protein, 30 g carbs, 6 g fiber, 20 g fat)

Toss 2 cups (300g) diced sweet potatoes with 2 teaspoons (10ml) olive oil, ½ teaspoon sweet paprika (optional), and a pinch of salt and black pepper, then roast at 375°F (190°C) for 25-30 minutes, flipping halfway. Meanwhile, season 2 sea bass fillets (300g total) with a mixture of 2 tablespoons (30ml) olive oil, juice of 1 lemon (2 tbsp or 30ml), 1 teaspoon dried oregano, 1 teaspoon garlic powder, salt, and black pepper, then bake for 20-25 minutes until flaky. While the fish cooks, steam 1 cup (150g) asparagus for 5 minutes, then sprinkle with a little salt and lemon juice.

Day 2

---

Breakfast:

Sunny Mediterranean Egg Skillet

(Approx. per serving: ~300 kcal, 17 g protein, 8 g carbs, 3 g fiber, 24 g fat)

Heat 1 tablespoon of coconut oil in a skillet over medium heat, then sauté 1 minced garlic clove, 1 cup (30 g) baby spinach, and the white parts of 1 thinly sliced green onion until the spinach wilts. In a bowl, whisk 3 large eggs with a pinch of kosher salt and freshly ground black pepper, then pour them into the skillet with the cooked vegetables and scramble gently until almost set. Just before the eggs finish cooking, add 2 ounces (55 g) of crumbled feta cheese and stir lightly. Serve topped with halved grape tomatoes (about 10) and the green parts of the sliced green onion, garnished with chopped fresh parsley.

Lunch:

Leftovers-healthy italian pasta

(Approx. per serving: ~600 kcal, 15 g protein, 55 g carbs, 5 g fiber, 30 g fat)

Snack:

Healthy brownie with spelt

(Approx. per 100g: ~480 kcal, 6 g protein, 51 g carbohydrates, 6 g fiber, 30 g fat)

These brownies are made with nutritious spelt flour, cocoa powder, and natural sweeteners, creating a rich, chocolatey treat without refined sugar. They offer a wholesome alternative to traditional brownies while keeping the texture fudgy and satisfying.

Find the full recipe in the Exclusive Recipes section! Healthy Brownie with Spelt

Dinner:

Chicken fajitas with quinoa and a dollop of sour cream or yogurt. (Serves 2)

(Approx. per serving: ~600 kcal, 45 g protein, 50 g carbohydrates, 8 g fiber, 22 g fat)

Slice 2 medium chicken breasts (300g total) into strips and marinate with 2 tablespoons (30ml) olive oil, 1 teaspoon smoked paprika, 1 teaspoon cumin, 1 teaspoon garlic powder, ½ teaspoon salt, and black pepper. Saute in a hot pan for 6-8 minutes until golden and cooked through. Meanwhile, cook 1 cup (180g) quinoa in 2 cups (480ml) water with a pinch of salt until fiuffy. In the same pan as the chicken, saute 1 bell pepper (150g) sliced and ½ red onion (60g) sliced for a few minutes until softened. Serve the chicken and veggies over the quinoa, topped with 2 tablespoons (30g) sour cream or plain yogurt, and garnish with fresh cilantro or a squeeze of lime

Day 3

---

Breakfast:

Yogurt bowl – blended yogurt with berries, topped with granola, hemp seeds, and banana

(Approx. per serving: ~450 kcal, 22 g protein, 55 g carbohydrates, 7 g fiber, 15 g fat)

Blend 1 cup (240g) plain yogurt with ½ cup (75g) mixed berries until smooth. Pour into a bowl and top with ¼ cup (30g) granola for crunch, 1 tablespoon hemp seeds for extra protein and healthy fats, and ½ banana (60g) sliced for natural sweetness.

Lunch:

Protein-rich lentil and chickpea salad with diced cucumbers, tomatoes, red onion, and a tangy lemon-tahini dressing. (A meatless, high-protein alternative to keep the variety.)

(Approx. per serving: ~350 kcal, 14 g protein, 40 g carbs, 12 g fiber, 14 g fat)

Combine ½ cup (100g) cooked lentils and ½ cup (90g) canned chickpeas, drained and rinsed in a bowl. Add ½ cup (75g) diced cucumber, ½ cup (80g) cherry tomatoes, halved, and ¼ small red onion (30g), finely chopped for freshness and crunch. For the dressing, whisk together 1 tablespoon (15ml) tahini, 1 tablespoon (15ml) lemon juice, 1 teaspoon (5ml) olive oil, ½ teaspoon ground cumin, ½ teaspoon garlic powder, and a pinch of salt and black pepper. Toss everything together and let sit for a few minutes to absorb flavors.

Snack:

Leftovers healthy brownie with spelt (approximate per 100 g)

(Approx. per serving: ~480 kcal, 6 g protein, 51 g carbohydrates, 6 g fiber, 30 g fat)

Enjoy a rich and fudgy slice of the spelt-flour brownie from a previous day-packed with wholesome ingredients and natural sweetness, making it a perfect guilt-free treat!

Dinner:

Spinach salad with cheese and leftover grilled chicken from fajitas (or meatless if preferred)

(Approx. per serving with chicken: ~749 kcal, 46 g protein, 58 g carbohydrates, 12 g fiber, 38 g fat)

This fresh and nutrient-rich salad features baby spinach, cherry tomatoes, boiled eggs, roasted red pepper and a sprinkle of cheese, all tossed with a light honey-mustard dressing. Enjoy it as a standalone meal or pair it with leftover grilled chicken from fajitas for an extra protein boost.

Find the full recipe in the Exclusive Recipes section! Quinoa Spinach Salad with Honey 

Day 4

---

Breakfast:

Pumpkin protein pancakes (provides a nutritious seasonal twist)

(Approx. per serving: ~602 kcal, 40 g protein, 70 g carbohydrates, 10 g fiber, 20 g fat)

Since I love adding a seasonal touch to my meals, I came up with these pumpkin protein pancakes-a simple and delicious way to bring warm, cozy flavors to breakfast. Made with pumpkin puree and protein powder, which, of course, is optional.

Find the full recipe in the Exclusive Recipes section! Pumpkin Protein Pancakes

Lunch:

Chicken salad wraps (can be prepped in advance, keeping it practical)

(Approx. per serving: ~506 kcal, 44 g protein, 50 g carbohydrates, 8 g fiber, 12 g fat)

Cooked and shredded chicken breast with ¼ cup (60g) Greek yogurt, 1 teaspoon (5ml) mustard, ½ teaspoon lemon juice, ¼ cup (30g) diced red bell pepper, and a pinch of salt and black pepper. Spread the mixture onto 2 whole-wheat tortillas, add a handful of baby spinach or lettuce, and roll them up tightly. These chicken salad wraps can be made in advance and stored in the fridge, making them a practical and delicious option for lunch!

Find the full Shredded Chicken recipe in the Exclusive recipe section! Shredded Chicken

Snack:

Rice cakes topped with cream cheese, cucumber, radish, and mixed seeds

(Approx. per serving: ~220 kcal, 6 g protein, 24 g carbohydrates, 3 g fiber, 13 g fat)

One of my favorite quick snacks-crispy rice cakes spread with cream cheese and topped with fresh cucumber, crunchy radish, and a sprinkle of mixed seeds for extra texture, flavor and healthy fats. It’s light, refreshing, and can easily be made with crackers instead of rice cakes! Take 2 rice cakes, spread each with 1 tablespoon (15g) cream cheese, and top with ½ cucumber (50g) sliced and 2 radishes (30g) sliced. Sprinkle with 1 tablespoon (10g) mixed seeds.

Dinner:

Baked salmon bowl (balanced and light to avoid chicken two nights in a row)

(Approx. per serving: ~410 kcal, 35 g protein, 15 g carbohydrates, 6 g fiber, 25 g fat)

Season 2 salmon fillets (300g total) with 2 tablespoons (30ml) olive oil, 1 teaspoon garlic powder, 1 teaspoon paprika, salt, and black pepper, then bake at 375°F (190°C) for 12-15 minutes until flaky.

Meanwhile, roast 1 cup (150g) broccoli florets, 1 cup (150g) zucchini slices, and 1 cup

(150g) bell pepper strips with 2 teaspoons (10ml) olive oil and a pinch of salt for 15 minutes, flipping halfway. Serve the salmon over the roasted vegetables and drizzle with 2 tablespoons (30ml) lemon juice for a fresh, light, and flavorful meal. A delicious high-protein, low-carb dish with a variety of textures and flavors!

Day 5

---

Breakfast:

Chocolate chia pudding

(Approx. per serving: ~490 kcal, 11 g protein, 47 g carbohydrates, 13 g fiber, 38 g fat)

This creamy, chocolatey pudding is made with a base of avocado and coconut yogurt, blended with chia seeds and cocoa powder for a smooth and rich texture.

Find the full recipe in the Exclusive recipe section! Chocolate Chia Pudding

Lunch:

Chicken salad wraps (prepped the previous day)

(Approx. per serving: ~506 kcal, 44 g protein, 50 g carbohydrates, 8 g fiber, 12 g fat)

Snack:

30 g mixed nuts (almonds, walnuts, cashews) and 10 g dried cranberries

(Approx. per serving: ~200 kcal, 5 g protein, 15 g carbohydrates, 3 g fiber, 15 g fat)

A simple and energizing snack that combines healthy fats from mixed nuts and natural sweetness from dried cranberries If you’re allergic to nuts, swap them for pumpkin seeds, sunflower seeds, or coconut flakes for a nutrient-rich alternative!

Note: This will slighltly alter the macronutrient breakdown.

Dinner:

Baked stuffed zucchini with beef mince and parmesan. (Serves 2)

(Approx. per serving: ~350 kcal, 30 g protein, 10 g carbohydrates, 2 g fiber, 20 g fat)

Slice 2 medium zucchinis (400g total) in half lengthwise and scoop out the centers to create boats. In a pan, saute 200g lean beef mince with 1 tablespoon (15ml) olive oil, ½ small onion (40g) diced, 1 clove garlic minced, ½ teaspoon dried oregano, ½ teaspoon smoked paprika, salt, and black pepper until browned. Stir in ¼ cup (60ml) tomato sauce and let simmer for 5 minutes. Fill the zucchini halves with the beef mixture, sprinkle with ¼ cup (30g) grated Parmesan, and bake at 375°F (190°C) for 20 minutes until the zucchinis are tender and the cheese is golden.

Day 6

---

Breakfast:

Protein frittata loaded with spinach, cherry tomatoes, and basil, served with sourdough bread

(Approx. per serving: ~480 kcal, 30 g protein, 25 g carbohydrates, 5 g fiber, 25 g fat)

Whisk together 4 large eggs (200g) with ¼ cup (60ml) milk, salt, and black pepper. Stir in 1 cup (30g) fresh spinach, ½ cup (75g) halved cherry tomatoes, and 2 tablespoons (5g) chopped fresh basil. Heat 1 teaspoon (5ml) olive oil in a non-stick pan, pour in the mixture, and cook on low heat for 5-7 minutes, then finish under the broiler for a golden top. Serve with 1 slice (30g) sourdough bread!

Lunch:

Veggie cream soup & sourdough bread (or leftovers stuffed zucchini)

(Approx. per serving with bread: ~400 kcal, 10 g protein, 65 g carbohydrates, 12 g fiber, 10 g fat)

Heat 1 tablespoon (15ml) olive oil in a pot and saute ½ small onion (40g) diced and 1 clove garlic minced until fragrant. Add 1 cup (150g) chopped carrots, 1 cup (150g) diced zucchini, ½ cup (100g) cauliflower florets, and 2 small potatoes (240g) diced, seasoning with ½ teaspoon dried thyme, salt, and black pepper. Pour in 3 cups (720ml) vegetable broth, bring to a boil, then reduce heat and simmer for 15-20 minutes until vegetables are soft. Blend until smooth, then stir in 2 tablespoons (30ml) coconut milk for extra creaminess. Serve warm, optionally garnished with fresh herbs or pumpkin seeds for added texture!

*For a more filling meal, enjoy with 2 slices of sourdough bread on the side.

Snack:

Protein smoothie with carob

(Approx. per serving: ~250 kcal, 3 g protein, 50 g carbohydrates, 5 g fiber, 6 g fat)

Blend 300 ml (1¼ cups) oat milk with 1 medium banana (120 g), ½ tablespoon (5 g) carob powder, 1 teaspoon (3 g) rolled oats, 1 teaspoon (5 g) creamed coconut, ½ teaspoon (1 g) ground cinnamon, and 1–2 drops of bourbon vanilla. Add a drizzle of maple syrup to taste and blend until smooth and creamy. Serve immediately.

Dinner:

Chicken or turkey zucchini meatballs with side salad

(Approx. per serving: ~400 kcal, 30 g protein, 20 g carbohydrates, 3 g fiber, 25 g fat)

These juicy, tender meatballs combine ground chicken or turkey with grated zucchini, fresh herbs, and spices, making them light yet flavorful. Served with a fresh side salad of mixed greens, cherry tomatoes, cucumber, and a simple olive oil-lemon dressing, plus a creamy tzatziki sauce.

Find the full recipe of the meatballs and the sauce in the Exclusive Recipes section. Chicken-Zucchini Meatballs

For the side salad:

In a bowl, toss 2 cups (60g) mixed greens, ½ cup (75g) cherry tomatoes, halved, and ½ cup (75g) diced cucumber. Drizzle with 1 tablespoon (15ml) olive oil, 1 teaspoon (5ml) lemon juice, and a pinch of salt and black pepper. Mix weil and serve alongside the meatballs.