6-Day Balanced Meal Plan

Eating well doesn’t have to be complicated or time-consuming. This 6-day meal plan is designed to provide balanced nutrition, combining protein, healthy fats, complex carbohydrates, and fiber to keep you energized and satisfied throughout the day. Each meal is thoughtfully crafted to support muscle maintenance, digestive health, and stable blood sugar levels while incorporating a variety of fresh vegetables, fruits, whole grains, and lean proteins. Snacks are included to curb cravings and provide steady energy, making it easier to stick to a nutritious routine.

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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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Monday

• Whole grain toast with avocado, boiled egg, crumbled cheese + yogurt 
• Shredded chicken wrap
• Protein chocolate mousse
• One pan salmon

Tuesday

• Whole grain toast with avocado, tuna, eggs + strawberries/berries
• Leftover shredded chicken wrap
• Leftover protein chocolate mousse
• Beef meatballs with side salad

Wednesday

• Chia pudding with yogurt, almond milk, berries, and homemade granola
• 10-minute pasta salad
• Medjool dates with almonds
• Beef meatballs with side salad

Thursday

• Scrambled eggs, whole grain/sourdough bread, cherry tomatoes, avocado + arugula
• Lentil halloumi salad
• Berry smoothie with yogurt, plant-based milk, nut butter
• Turkey burger, baked sweet potato, and crispy Brussels sprouts

Friday

• Yogurt, chia seeds, berries, almond butter, ground flaxseeds
• Spinach-quinoa salad with roasted chicken fillet
• Medjool dates with nut butter
• 15-minute burrito bowl

Saturday

• Whole grain toast with avocado, boiled egg, crumbled cheese + yogurt with berries and seeds
• Spinach-quinoa salad with roasted chicken fillet
• Banana/Kiwi and 2 Brazil nuts
• Viral high protein bowl (beef mince, cottage, sweet potato, avocado, hot honey drizzle)

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Day 1

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Breakfast:

Whole grain toast with ½ avocado, 1 boiled egg, crumbled cheese on top + 150g plain yoghurt with berries and seeds.

Approximate per serving: Calories: 500 kcal, Protein: 22 g, Carbohydrates: 36 g, Fiber: 8 g, Fat: 32 g

Toast 1 slice of whole grain bread until golden. While it’s toasting, boil 1 egg (about 8-10 minutes for a firm yolk). In the meantime, mash ½ ripe avocado (about 60- 70 g) with a pinch of salt and spread it over the toast. Peel and slice the boiled egg, then place it on top. Finish with 1 tablespoon (10-15 g) of crumbled cheese of your choice (like feta or goat cheese). Serve with a side of plain yogurt (150 gor about 2/2 cup), topped with a handful of fresh berries (50-70 gor about 1/3-½ cup) and 1 teaspoon (5 g) of seeds like pumpkin or flax.

Lunch:

Shredded chicken wrap

Approximate per serving: Calories: 320 kcal, Protein: 32 g, Carbohydrates: 21 g, Fiber: 4 g, Fat: 9 g

In a bowl, mix 240 g of cooked, shredded chicken breast with 1 tablespoon (20 g) of plain yogurt or light mayo, a squeeze of lemon juice, salt, and pepper to taste. Add 1 small grated carrot (about 50 g), a handful of baby spinach or lettuce (30 g), and thinly sliced cucumber or bell pepper (optional, about 50 g). Divide the mixture between the two tortillas, roll them up tightly, and slice in half. Save one for tomorrow.

Snack:

Protein Chocolate mousse

Approximate per serving: Calories: 93 kcal, Protein: 12 g, Carbohydrates: 5 g, Fiber: 2 g, Fat: 4 g

Find the full recipe in the Exclusive Recipes section! Protein Chocolate Mousse

Dinner:

One pan salmon

Approximate per serving: Calories: 626 kcal, Protein: 37 g, Carbohydrates: 38 g, Fiber: 8 g, Fat: 35 g

Preheat the oven to 200°C (400°F) and line a large baking tray with parchment paper. Chop 2 small zucchinis, 150 g of baby potatoes (or regular potatoes), and a handful of cherry tomatoes into small chunks to ensure even cooking. Add a handful of olives and toss everything with a drizzle of olive oil, salt, pepper, and dried herbs of your choice. Spread the vegetables out evenly on the tray and roast for 20-25 minutes. Meanwhile, season 1 salmon fillets (about 120-150 g) with salt, pepper, and a touch of olive oil. Add the salmon to the tray for the final 10 minutes of roasting, placing them on top of the vegetables. Once done, sprinkle with crumbled cheese (like feta or goat cheese) and serve warm.

Day 2

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Breakfast:

Whole grain toast with ½ avocado and tuna,1 or 2 eggs and couple of strawberries(or berries of your choice)

Approximate per serving: Calories: 569 kcal, Protein: 43 g, Carbohydrates: 57 g, Fiber: 10 g, Fat: 19 g

Slice and lightly toast a whole grain bagel. In a small bowl, mix 1 small can of tuna (80-100 g, drained) with a squeeze of lemon juice, a pinch of salt, and pepper. Spread the tuna evenly over both bagel halves and top with thin slices of cucumber or radish for crunch and freshness. Serve with ½ avocado (sliced or mashed, about 60-70 g) on the side, seasoned with a pinch of salt, and add 1 boiled or poached egg to complete the plate. Enjoy with a few fresh berries (about 50 g) if you’d like a sweet bite on the side.

Lunch:

Leftovers shredded chicken wrap

Approximate per serving: Calories: 320 kcal, Protein: 32 g, Carbohydrates: 21 g, Fiber: 4 g, Fat: 9 g

Snack:

Leftovers protein chocolate mousse

Approximate per serving: Calories: 93 kcal, Protein: 12 g, Carbohydrates: 5 g, Fiber: 2 g, Fat: 4 g

Find the full recipe in the Exclusive Recipes section! Protein Chocolate Mousse

Dinner:

Beef meatballs with side salad

Approximate per serving: Calories: 569 kcal, Protein: 43 g, Carbohydrates: 57 g, Fiber: 10 g, Fat: 19 g

In a bowl, mix 200 g of lean ground beef with 1 tablespoon (10 g) of finely chopped onion, 1 small garlic clove (minced), 1 tablespoon (7 g) of breadcrumbs, a pinch of salt, pepper, and dried oregano. Shape into 4-5 small meatballs and cook in a nonstick skillet over medium heat for about 8-10 minutes, turning to brown all sides until cooked through. Meanwhile, prepare a simple side salad with 1 cup (30 g) of mixed greens, a few cherry tomatoes (about 50 g), and thin cucumber slices. Drizzle with 1 teaspoon (5 ml) of olive oil and a splash of balsamic vinegar. Serve the warm meatballs alongside the fresh salad for a satisfying and balanced meal.

Day 3

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Breakfast:

Chia pudding (yoghurt, chia seeds and almond milk from the night before), topped with berries and homemade granola 

Approximate per serving: Calories: 590 kcal, Protein: 19 g, Carbohydrates: 77 g, Fiber: 21 g, Fat: 25 g

In a jar or bowl, mix 250 g (about ½ cup) of plain yogurt with 1 tablespoon (10 g) of chia seeds and 50 ml (about ¼ cup) of unsweetened almond milk. Stir well, cover, and refrigerate overnight to allow the chia seeds to swell and thicken the mixture. In the morning, give it a quick stir and top with a handful of fresh or frozen berries (about 50-70 g) and 2 tablespoons (15-20 g) of homemade granola. Enjoy cold for a nourishing, high-fiber breakfast or snack.

Lunch:

10 minute pasta salad

Approximate per serving: Calories: 535 kcal, Protein: 47 g, Carbohydrates: 60 g, Fiber: 12 g, Fat: 16 g

Cook 60 g of chickpea or whole grain pasta according to package instructions (about 8-10 minutes), then drain and rinse under cold water to cool. In a bowl, combine the pasta with 100 g of shredded cooked chicken breast, 6-7 mixed olives (sliced), 4-5 chopped sun-dried tomatoes, ¼ diced red onion, 1 handful of diced cucumber, and a few fresh basil leaves. Drizzle with a touch of olive oil, season with salt and pepper, and toss everything together. Serve immediately or chill for a refreshing, protein­ packed meal ready in just 10 minutes.

Snack:

A few medjool dates with almonds

Approximate per serving: Calories: 175 kcal, Protein: 3 g, Carbohydrates: 38 g, Fiber: 4 g, Fat: 3 g

Enjoy 2-3 Medjool dates (about 20-25 g each) by slicing them open, removing the pits, and stuffing each with 1-2 raw almonds. This simple, naturally sweet snack offers a perfect balance of fiber, healthy fats, and energy-great for an afternoon pick-me-up or a light dessert.

Dinner:

Beef meatballs with side salad

Approximate per serving: Calories: 480 kcal, Protein: 39 g, Carbohydrates: 9 g, Fiber: 4 g, Fat: 30 g

In a bowl, mix 120 g of lean ground beef with 1 tablespoon (10 g) of finely chopped onion, 1 small garlic clove (minced), 1 tablespoon (7 g) of breadcrumbs, a pinch of salt, pepper, and dried oregano. Shape into 4-5 small meatballs and cook in a nonstick skillet over medium heat for about 8-10 minutes, turning to brown all sides until cooked through. Meanwhile, prepare a simple side salad with 1 cup (30 g) of mixed greens, a few cherry tomatoes (about SO g), and thin cucumber slices. Drizzle with 1 teaspoon (5 ml) of olive oil and a splash of balsamic vinegar. Serve the warm meatballs alongside the fresh salad for a satisfying and balanced meal.

Day 4

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Breakfast:

Scrambled eggs, whole grain bread (or sourdough bread), cherry tomatoes, ½ avocado + arugula/rocket on the side.

Approximate per serving: Calories: 410 kcal, Protein: 18 g, Carbohydrates: 28 g, Fiber: 9 g, Fat: 27 g

Whisk 2 eggs with a pinch of salt and pepper, then scramble them in a nonstick pan over medium heat until fluffy and cooked to your liking. Toast a slice of whole grain or sourdough bread. While the eggs cook, slice ½ an avocado (about 60- 70 g) and season with salt and pepper. Arrange the avocado slices on the plate alongside the scrambled eggs. Add a handful of fresh arugula or rocket and a few halved cherry tomatoes for a refreshing touch.

Lunch:

Lentil Halloumi Salad

Approximate per serving: Calories: 725 kcal, Protein: 32 g, Carbohydrates: 33 g, Fiber: 10 g, Fat: 53 g

For this lentil and halloumi salad, cook 100 g of lentils according to package instructions, then drain and set aside to cool. While the lentils cook, slice 100 g of halloumi into cubes and fry them in a bit of olive oil over medium heat for 2-3 minutes on each side until golden and crispy. In a large bowl, combine the cooked lentils, fried halloumi, diced cucumber, halved cherry tomatoes, and thinly sliced red onion. For the dressing, whisk together 2 tablespoons of olive oil, 1 tablespoon of red wine vinegar, the juice of half a lemon, 1 minced garlic clove, 1 teaspoon of dried oregano, and salt and black pepper to taste.

Snack:

Berry smoothie (Berries, yoghurt 2 spoons, 150ml plant-based milk, nut butter)

Approximate per serving: Calories: 195 kcal, Protein: 6 g, Carbohydrates: 19 g, Fiber: 6 g, Fat: 11 g

Blend 1 cup (about 120 g) of mixed berries (fresh or frozen) with 2 tablespoons (about 30 g) of plain yogurt, 150 ml of your preferred plant-based milk, and 1 tablespoon (15 g) of nut butter (like almond or peanut butter). Blend until smooth, and enjoy.

Dinner:

Turkey burger, baked sweet potato and crispy brussels sprouts

Approximate per serving: Calories: 410 kcal, Protein: 38 g, Carbohydrates: 34 g, Fiber: 6 g, Fat: 11 g

To make the turkey burgers, combine 250 g of ground turkey with 1 small finely chopped garlic clove, 2 tablespoons of breadcrumbs, 1 egg, ½  tsp of salt, pepper, and a sprinkle of dried herbs like oregano or thyme. Shape the mixture into two patties and cook in a nonstick skillet over medium heat for 5-6 minutes per side, until golden brown and cooked through. For the baked sweet potatoes, preheat the oven to 200°C (400°F). Peel and chop 2 medium sweet potatoes into cubes, toss with olive oil, salt, pepper, and your favorite spices (like paprika or cumin), and roast for 25-30 minutes, flipping halfway through, until golden and tender.

For the Crispy Brussel Sprouts:

Start by washing and cleaning 500 g of Brussels sprouts, then steam them for about 20 minutes until tender. While they’re steaming, prepare the sauce by blending 150 g of soaked and drained cashews with 1 teaspoon turmeric powder, 1 teaspoon mustard powder, 1 garlic clove, juice of half a lemon, half a tablespoon of honey, and a little water until smooth and creamy. Preheat the oven to 190°C (375°F) and line a baking tray with parchment paper. Once the Brussels sprouts are cooked, spread them evenly on the tray and gently mash them using the bottom of a glass. Season with sea salt, black pepper, 1 teaspoon garlic powder, 1 teaspoon onion powder, and 1 teaspoon paprika, then roast in the oven for 15–20 minutes until golden and crispy. Serve the roasted Brussels sprouts with the cashew sauce and enjoy. 

Day 5

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Breakfast:

Yoghurt, chia seeds, berries, almond butter, gorund flaxseeds

Approximate per serving: Calories: 410 kcal, Protein: 21 g, Carbohydrates: 26 g, Fiber: 15 g, Fat: 25 g

For a tasty and nutritious yogurt bowl, start by soaking 1 tablespoon of chia seeds in 100 ml of plant­-based milk (like almond or oat milk) overnight in the fridge. In the morning, give the chia seed mixture a good stir. Then, take 200 g of plain yogurt and place it in a bowl. Add the soaked chia seeds on top, followed by 1 tablespoon of almond butter, 1 tablespoon of ground flaxseeds, and a handful of fresh or frozen berries (about 50- 70 g).

Lunch:

Spinach-Quinoa Salad with roasted chicken fillet 

Approximate per serving: Calories: 620 kcal, Protein: 52 g, Carbohydrates: 27 g, Fiber: 5 g, Fat: 30 g

For the Spinach-Quinoa Salad with roasted chicken fillet, start by cooking 60 g of quinoa according to the package instructions, then set it aside to cool. In a large bowl, combine the cooked quinoa with 2 cups (about 60 g) of fresh spinach, 1 boiled egg (sliced), a handful of halved cherry tomatoes, and 30 g of crumbled cheese (like feta or goat cheese). For the dressing, whisk together 1 tablespoon of honey, 1 teaspoon of mustard, 2 tablespoons of olive oil, and 1 tablespoon of lemon juice until weil combined.

Drizzle the dressing over the salad and toss gently. Serve the salad with a roasted chicken fillet (about 120-150 g)

Snack:

A few medjool dates with nut butter 

Approximate per serving: Calories: 180 kcal, Protein: 14 g, Carbohydrates: 15 g, Fiber: 0 g, Fat: 10 g

For a simple and satisfying snack, slice open 2-3 Medjool dates, remove the pits, and fill each with 1 teaspoon of nut butter (such as almond, peanut, or cashew butter).

Dinner:

15 min burrito bowl 

Approximate per serving: Calories: 450 kcal, Protein: 30 g, Carbohydrates: 30 g, Fiber: 10 g, Fat: 25 g

Start by heating 1 tablespoon (15ml) of olive oil in a skillet over medium heat. Add ½  cup (75g) of diced onions and cook for 2-3 minutes until softened. Add ½  lb (200 g) of ground beef and cook, breaking it apart with a spoon, until browned and cooked through, about 5-7 minutes. Stir in ½  teaspoon of cumin, ½  teaspoon of chili powder, 1/ 4 teaspoon of garlic powder, and salt and pepper to taste. Add 1 can (15 oz or 425g) of drained and rinsed black beans to the skillet and stir to combine. Cook for an additional 2-3 minutes to warm the beans through.

For the base, arrange a generous handful of chopped lettuce (about 2 cups or 60g) on a plate or in a bowl. Top with the seasoned ground beef and black bean mixture, ½  cup (70g) of diced tomatoes, a handful of fresh parsley, and ¼  cup (40g) of sliced avocado. Optionally, add a squeeze of lime juice, a dollop of sour cream or plain yogurt, and shredded cheese for extra flavor.

Day 6

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Breakfast:

Whole grain toast with ½ avocado, 1 boiled egg, crumbled cheese on top + 150 g plain yoghurt with berries and seeds.

Approximate per serving: Calories: 500 kcal, Protein: 22 g, Carbohydrates: 36 g, Fiber: 8 g, Fat: 32 g

Toast 1 slice of whole grain bread until golden. While it1s toasting, boil 1 egg (about 8-10 minutes for a firm yolk). In the meantime, mash ½ ripe avocado (about 60-70 g) with a pinch of salt and spread it over the toast. Peel and slice the boiled egg, then place it on top. Finish with 1 tablespoon (10-15 g) of crumbled cheese of your choice (like feta or goat cheese). Serve with a side of plain yogurt (150 gor about 2/2- cup), topped with a handful of fresh berries (50-70 gor about 1/3-½ cup) and 1 teaspoon (5 g) of seeds like pumpkin or flax.

Lunch:

Spinach-Quinoa Salad with roasted chicken fillet

Approximate per serving: Calories: 620 kcal, Protein: 52 g, Carbohydrates: 27 g, Fiber: 5 g, Fat: 30 g

For the Spinach-Quinoa Salad with roasted chicken fillet, start by cooking 60 g of quinoa according to the package instructions, then set it aside to cool. In a large bowl, combine the cooked quinoa with 2 cups (about 60 g) of fresh spinach, 1 boiled egg (sliced), a handful of halved cherry tomatoes, and 30 g of crumbled cheese (like feta or goat cheese). For the dressing, whisk together 1 tablespoon of honey, 1 teaspoon of mustard, 2 tablespoons of olive oil, and 1 tablespoon of lemon juice until weil combined. Drizzle the dressing over the salad and toss gently. Serve the salad with a roasted chicken fillet (about 120 g)

Snack:

1 Banana/Kiwi and 2 Brazil nuts

Approximate per serving: Calories: 95 kcal, Protein: 2 g, Carbohydrates: 23 g, Fiber: 3 g, Fat: 7 g

Dinner:

Viral High Protein Bowl – Beef minced, cottage, sweet potato, avo, hot honey drizzle

Approximate per serving: Calories: 750 kcal, Protein: 43 g, Carbohydrates: 34 g, Fat: 59 g, Fiber: 8 g

For the Viral High Protein Bowl, start by cooking 200 g of lean beef mince in a skillet over medium heat until browned and fully cooked, breaking it apart as it cooks. Meanwhile, roast 100 g of sweet potato (peeled and cubed) in the oven at 200°C (400°F) for 20-25 minutes, tossing with a little olive oil and seasoning with salt and pepper. In a bowl, layer the cooked beef, roasted sweet potatoes, 2 tablespoons of cottage cheese, and ½ an avocado (sliced). Drizzle with honey and sprinkle with chilly flakes for a sweet and spicy kick.