One Week Meal Plan: Quick and Easy Ideas
Apr 12, 2024
BY SARAH MASTRACCO
Here are a few quick ideas for a 7-day meal plan centered on whole foods, weaving in an assortment of vegetables, fruits, proteins, and fermented items.
The menus are designed to enrich your diet with vitamins, probiotics and fiber. While these ideas aim to diversify your meals, of course feel free to personalize your plate with favorites and switch things up according to your taste. You will also want to adjust serving sizes to suit your personal nutrition requirements.
Day 1:
Breakfast: Scrambled eggs with spinach, tomatoes and chives and whole grain toast.
Lunch: Greek-inspired quinoa or millet salad with chickpeas, cucumbers, tomatoes, pickled red onions, and feta cheese. Dress with olive oil and lemon juice or tahini dressing and top with seeds or toasted nuts.
Dinner: Grilled fish with chimichurri, a side of grilled broccolini with olive oil and lemon, and cinnamon-dusted roasted sweet potatoes.
Day 2:
Breakfast: Greek yogurt with fresh berries, a drizzle of honey, toasted nuts and chia seeds.
Lunch: Grilled chicken and avocado wrap using a whole grain tortilla. Include chopped kale or romaine salad with chickpeas, cucumbers, tomatoes and herb vinaigrette.
Dinner: Stir-fried steak or tofu with broccoli, bell peppers, and snap peas over brown rice. Incorporate a spoonful of miso paste into the stir-fry sauce for fermented goodness.
Day 3:
Breakfast: Overnight oats topped with sliced bananas, berries, walnuts, and a dash of cinnamon. Serve with kefir on the side.
Lunch: Spiced Red Lentil soup with a side salad dressed with lemon vinaigrette.
Dinner: Roasted chicken with quinoa and grilled asparagus. Serve with a side of fermented pickled vegetables.
Day 4:
Breakfast: Smoothie with spinach, pineapple, mango, and a tablespoon of flaxseed. Add a scoop of protein powder for extra protein.
Lunch: Mixed bean salad with shallots, avocado, lime, and cilantro. Serve with a small portion of whole grain toast.
Dinner: Grilled shrimp skewers with a variety of vegetables (zucchini, bell peppers, onions). Serve with a side of grain salad and a few slices of tempeh.
Day 5:
Breakfast: Avocado toast with sliced radishes and tomatoes on whole grain bread with a side of cottage cheese.
Lunch: Roasted beet and orange salad with walnuts and goat cheese. Drizzle with balsamic reduction.
Dinner: Chicken stir-fry with a medley of vegetables (broccoli, carrots, bell peppers) over wild rice. Add a side of kimchi.
Day 6:
Breakfast: Chia pudding made with almond milk and topped with fresh berries and a sprinkle of granola.
Lunch: Chicken Caesar salad with homemade whole grain croutons and a yogurt-based Caesar dressing.
Dinner: Seared salmon with a lemon-dill yogurt sauce. Serve with roasted root vegetables and a side of sauerkraut.
Day 7:
Breakfast: Savory oats; Poached eggs over oatmeal and a bed of sautéed greens (kale, spinach).
Lunch: Pea and avocado mash on whole grain toast with sprouts and cucumber slices.
Dinner: Roasted eggplant and tomato stew served over whole wheat pearl couscous. Include a side of fermented radishes.
