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7-Day Healthy Eating Plan

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Last updated on May 25th, 2020 at 02:34 pm

Believe it, or not, it is already the beginning of a new month, which means it’s time for our monthly week-long clean eating challenge. A time when we forget our excuses and follow a 7-day healthy eating plan to have more energy, feel better and maintain a healthy body, even when getting in 5,000 steps a day is more difficult than asking a stranger to cook you a meal and deliver it to your house. No slip-ups, no cheat meals, just getting back on track with eating healthy and enjoying easy and healthy meals for breakfast, lunch and dinner. The recipes in this clean eating meal plan are budget-friendly, easy to meal prep and great if you’re new to eating healthy.

7-Day healthy eating plan to lose weight (or keep a healthy weight!), to have more energy and feel better! No more excuses, with this clean eating meal plan it’s easy to eat healthy on a budget. This meal plan features easy healthy recipes for dinner, lunch, breakfast and snacks that are easy to meal prep for the week. These are great healthy eating beginner recipes - most take 30 minutes or less and are made with easy to find ingredients, for most you also need only one pan (or bowl)

Bread. The thing we all have on our minds right now. Somehow over the last few weeks, we forgot about the keto diet and gluten sensitivity and started looking for bread recipes. Surprise. I’m still in the game, suckers!

The first thing my dad, who has diabetes, instructed me to do when this whole thing exploded, was to buy sugar and flour. I mentioned we could also buy beans and lentils. Well, if you want to. Thanks, for this eternal wisdom, dad. I’m not gonna get started on how that whole conversation continued. It’s like talking to a wall, who you love and respect, who also talks back to you.


My New Daily Routine

Also fun, my sleeping and eating habits have been all over the place. Here’s a short daily routine you can feel free to copy to live your best life right now.

  • Wake up at 7-8 am, take my vitamin D
  • look at the news
  • pretend to do a 10-minute Youtube yoga video and finish halfway through
  • stare at my phone some more
  • maybe change from my pajamas into sweatpants
  • “work”
  • take a nap at around 4-6 pm
  • cook and eat
  • stay up until 2 am.

I’ve been making bread and sandwiches for most of my meals. My dinner at midnight yesterday consisted of pizza that I had with a salad on the side. Scientific research has shown these cancel each other out and you end up in caloric deficit.


Healthy Meal Plan With Simple Foods

To be honest, I didn’t intend to be doing a healthy eating plan for this month, but I realized we need structure more than ever now. Myself, I need structure and I need a meal plan because those bread eating and sitting marathons are not going to turn me into a gymnast, mkay?

Can you imagine all the athletes letting themselves go and coming back to Olympia or Euro 2021 with muffin tops and double chins? I just did. 5 min in, out of breath and ready for a sandwich break.

So this healthy eating plan is perfect for beginners, as the recipes are quite easy and very quick to make. Everything is within the 30-minute range, one pan or one bowl will do and the recipes are great for eating healthy on the budget. You also get to use some of the non-perishables that we all have at home now.

To help you stay on track with your health and fitness goals make sure to get my free meal planner and healthy grocery list – all you need to do is subscribe below and you’ll get instructions how to access the free resource library.

Okay, now I didn’t want this meal plan to include too many ingredients, but I did want it to include some fresh produce as well. If you don’t have fresh produce – use frozen vegetables or fruit and work with whatever you have.


Meal Plan Recipes


Breakfast

Easy and healthy banana bread recipe - healthy vegan breakfast idea

Healthy Banana Bread

Vegan overnight oats with peanut butter, berries and chia seeds! This is a delicious easy healthy breakfast that you can make in about 5 minutes the day ahead and take on the go! Overnight oats are also a great pre- and post-workout meal, so great if you're doing your workouts in the morning!

Overnight Oats

10-Minute Homemade Healthy Granola Recipe! This is a super easy healthy breakfast idea to start your day with something nourishing and delicious! This simple granola recipe is made with nuts, seeds, spices, coconut, oats and some honey or maple syrup (for a vegan version). To make it a chunky granola, use less oats and add more honey - the mixture will caramelize and form clusters. This easy make ahead breakfast is made in a skillet and can be stored in the fridge for at least 5 days. This recipe is high in fiber and can easily be made vegan, gluten-free and paleo (see notes in recipe card).

10-Minute Homemade Granola

Healthy Banana Oat Pancakes - easy and healthy breakfast to eat on the go + 22 more easy breakfast ideas

Healthy Banana Oatmeal Pancakes

Lunch & Dinner

Mediterranean Salmon Bowl - a healthy dinner idea that is easy, full of flavor, super satisfying and ready in less than 30 minutes! This healthy salmon recipe comes with a meal prep option and can easily be made keto and low carb by using low-carb zucchini hummus (recipe provided). | clean eating dinner recipe

Mediterranean Salmon Bowl

healthy tuna chickpea bowls

Healthy Chickpea and Tuna Bowls

15-Minute Garlic Shrimp in Tomato Sauce | easy healthy shrimp recipe

15-Minute Garlic Shrimp In Tomato Sauce

Healthy vegan lentil wraps - a quick lentil recipe that is easy to make for dinner on any night of the week. This plant-based clean eating recipe takes around 30 minutes to make and is simply delicious.

Healthy Lentil Wraps 3.0.

20-Minute Healthy Bean Soup Recipe. This healthy and easy vegan bean soup recipe is warming and super delicious. It is also gluten-free and high fiber.

20-Minute Bean Soup

Healthy Fried Rice Recipe | Easy Quinoa Fried Rice Recipe - this is a simple 15-Minute HEalthy Vegetarian Dinner Idea

Quinoa Fried Rice


7-Day Healthy Eating Plan

Day 1:

Day 2:

Day 3:

Day 4:

Day 5:

Day 6:

Day 7:


Snacks

10-Minute Easy No-Bake Healthy Chocolate Cookies! Meal prep these healthy no-bake cookies for the week ahead - they are the perfect healthy snack whenever you crave something sweet, especially when that something is chocolate and peanut butter. This is a clean eating dessert recipe that you can make without much planning - it's only 5 ingredients.

I’ve been making these no bake cookies a lot lately and intend to keep making them as I find my chocolate cravings are really intense right now.

Healthy green smoothie with a tropical twist! This tropical green smoothie is great for breakfast or a snack - it will give you the energy and nutrients you need to make this day a better one! This healthy drink can also help with your digestion and your skin!

Healthy tropical green smoothie

I also recommend eating the one or the other fresh vegetable or fruit get your daily dose of vitamin C. You can make this green smoothie or don’t prepare anything and snack on berries, oranges and peppers (can’t say I’ve ever done that, but I’ve seen people actually eat bell peppers at uni – they seemed to like it and you cover most of your vitamin C needs with 1/2 bell pepper).

7-Day healthy eating plan to lose weight (or keep a healthy weight!), to have more energy and feel better! No more excuses, with this clean eating challenge it’s easy to eat healthy on a budget. This meal plan features easy healthy recipes for dinner, lunch, breakfast and snacks that are easy to meal prep for the week. These are great healthy eating beginner recipes - most take 30 minutes or less and are made with easy to find ingredients, for most you also need only one pan (or bowl)

Okay, time to get into those sweatpants now and then for the afternoon nap, don’t want to disrupt the schedule too much, right?


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7-Day healthy eating plan to lose weight (or keep a healthy weight!), to have more energy and feel better! No more excuses, with this clean eating meal plan it’s easy to eat healthy on a budget. This meal plan features easy healthy recipes for dinner, lunch, breakfast and snacks that are easy to meal prep for the week. These are great healthy eating beginner recipes - most take 30 minutes or less and are made with easy to find ingredients, for most you also need only one pan (or bowl)
7-Day healthy eating plan to lose weight (or keep a healthy weight!), to have more energy and feel better! No more excuses, with this clean eating meal plan it’s easy to eat healthy on a budget. This meal plan features easy healthy recipes for dinner, lunch, breakfast and snacks that are easy to meal prep for the week. These are great healthy eating beginner recipes - most take 30 minutes or less and are made with easy to find ingredients, for most you also need only one pan (or bowl)
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