Starting to eat healthier is easier when you know exactly what is for breakfast, lunch and dinner. This beginner meal plan uses simple recipes and repeats ingredients so you waste less food and spend less time cooking. Adjust portions to your own appetite and needs.
Prep on Sunday (about 1 hour)
- Make a batch of overnight oats (3 jars) and spinach-feta egg muffins.
- Cook a pot of quinoa and roast a tray of sweet potatoes and chickpeas.
- Make the Mediterranean chickpea salad.
- Wash and cut vegetables for snacks.
The Plan
Monday
- Breakfast: Overnight oats with berries
- Lunch: Mediterranean chickpea salad
- Dinner: Chicken and broccoli stir-fry with brown rice
- Snack: Apple with peanut butter yogurt dip
Tuesday
- Breakfast: 2 egg muffins and a piece of fruit
- Lunch: Leftover stir-fry
- Dinner: One-pot lentil and vegetable stew
- Snack: Roasted chickpeas
Wednesday
- Breakfast: Green protein smoothie
- Lunch: Quinoa power bowl
- Dinner: Sheet-pan shrimp fajitas
- Snack: Carrots and hummus
Thursday
- Breakfast: Overnight oats
- Lunch: Leftover lentil stew
- Dinner: Baked salmon with roasted vegetables
- Snack: Greek yogurt with berries
Friday
- Breakfast: 2 egg muffins and fruit
- Lunch: Turkey and hummus veggie wrap
- Dinner: Homemade pizza night on whole-wheat crust, loaded with vegetables
- Snack: Handful of almonds
Saturday
- Breakfast: Veggie omelet with whole-grain toast
- Lunch: Quinoa power bowl
- Dinner: Leftover makeover or eat out mindfully
- Dessert: Greek yogurt berry parfait
Sunday
- Breakfast: Overnight oats
- Lunch: Big salad with leftover protein
- Dinner: Lentil stew from the freezer
- Dessert: Chocolate banana nice cream
Tips for Success
- Do not aim for perfection. Following the plan most days is a big win.
- Swap any meal for another in the plan if it suits your schedule.
- Drink water throughout the day.
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