Here is a one week’s menu plan with easy but healthy and tasty recipes of the healthy meal.
Every recipe is therefore healthy, convenient and tasty.
Day 1
Breakfast:
Avocado Toast with Eggs
Whole-grain toast
½ avocado (mashed)
1 boiled or poached egg
Salt, few turns of black pepper and a pinch of red chilly flakes
Lunch:
Grilled Chicken Salad
Mixed greens
Grilled chicken breast slices
Tomatoes, cucumbers, and avocado
Moreover, olive oil and balsamic vinegar dressing
Dinner:
Pesto Baked Salmon Recipe and Steamed Asian Vegetables
A variety of fillet of salmon, broiled with lemon and dill.
Broccoli that has been steamed, carrot, and green beans that have also been steamed
Quinoa as a side
Day 2
Breakfast:
Overnight Oats
½ cup rolled oats
1 cup almond milk
Chia seeds 1 tbsp
Fresh berries and 1 tsp honey
Lunch:
Whole Grain Bread Accompanying Lentil Soup
Mixed with carrots, celery, onions and garlic in vegetable broth
Season with cumin and paprika
Wash down with a slice of whole grain bread.
Dinner:
Stuffed Bell Peppers
Steak topped with sautéed bell peppers and onions, quinoa-stuffed bell peppers with black beans and corn cooked in diced tomatoes
Bake and then dust with a topping of cheese
Day 3
Breakfast:
Greek Yogurt Parfait
1 cup plain Greek yogurt
The different layers of granola with freshly cut fruits.
Drizzle of honey
Lunch:
Turkey and Veggie Wrap
Whole-grain tortilla
Thinly sliced turkey, spinach, hummus and shredded carrots
Dinner:
It’s very light, tasty and healthy – zucchini noodles with pesto and grilled shrimp.
Spiralized zucchini noodles
Pesto sauce
Grilled shrimp on top
Day 4
Breakfast:
Smoothie Bowl
Puree bananas and freeze, blend frozen spinach, almond milk, and protein powder
The bread is best topped with granola, chia seeds, and other sliced fruits as they add on nutrition and during preparation they can be sprinkled and decorated on top of the bread with ease.
Lunch:
Quinoa Buddha Bowl
Quinoa, browned sweet potatoes, boiled chickpeas, and kaleCols.
Drizzle with tahini dressing
Dinner:
Grilled Chicken Stir-Fry
This meal consists of chicken breast with bell peppers, snap pea and carrots. Serve with
brown rice
Day 5
Breakfast:
Scrambled Eggs with Veggies
2 egg omelet with sautéed spinach, mushrooms and bell peppers
Side of whole-grain toast
Lunch:
Mediterranean Chickpea Salad
Chickpeas, cherry tomatoes, cucumbers, red onion and olives.
Lemon and olive oil dressing
Dinner:
Cole’s Stuffed Cod with Sautéed Brussels Sprouts
The favourite boiled cod with garlic and lemon
Olive oil roasted Brussels sprouts with balsamic glaze
Day 6
Breakfast:
Peanut Butter Banana Toast
Whole-grain toast
1 tbsp natural peanut butter
Some cut banana and; ☢ Cinnamon powder.
Lunch:
Grilled Veggie Sandwich
I grilled zucchini, eggplant and peppers.
Hummus on whole-grain bread
Dinner:
Turkish Meatballs with Spaghetti Squash
Turkey meat balls prepared in marinara sauce
Spaghetti squash as the base
Day 7
Breakfast:
Omelette with Fresh Herbs
2 eggs with parsley, chives, and dill-loading
Side of mixed greens
Lunch:
Salmon and Avocado Salad
Lettuce, tomatoes, onions and avocados as well as baked salmon.
Lemon vinaigrette dressing
Dinner:
This tasty nutritious meal comprises of vegetable curry served with brown rice.
Chicken tikka with strips of cauliflower, sweet potatoes and spinach in coconut curry gravy
Serve over brown rice. They are nutrient-dense and each meal can be easily modified according to ones liking.