A 7 Day Healthy Meal Plan You Can Try This Week


We all want to be healthy and eat well, but recipes can be so complicated and time-consuming that it almost doesn’t seem worth it. That’s why meal planning and prep is always your friend – especially if your weeks get crazy. We’ve compiled our delicious 7-day healthy meal plan, crammed full of yummy, quick things to make.

We’ve also handily calculated all your daily calories, we’ve planned out three meals a day so all you have to do is add your favorite healthy snacks (apple and peanut butter anyone?) and make sure you hit around 1,500 calories a day! This is a super easy, healthy meal plan anyone can follow with a bit of prep time.


Breakfast: Overnight Oats


Delicious and nutritious, make a batch of these overnight by soaking oats in milk with your choice of fruit, nuts, seeds or other toppings. Breakfast is a staple of your 7 day healthy meal plan, so make it count. Recipe here.

Calories: 221

Lunch: Greek Salad 


Salads don’t have to be boring! Pair tomatoes and greens with crumbly feta and chickpeas for a filling lunch. Recipe here.

Calories: 199

Dinner: Brown Rice Goddess Bowl


The best thing about this dish is you can mix and match all the ingredients to your liking. Make it vegan or vegetarian, dairy-free or gluten-free – the choice is yours! Recipe here.

Calories: 556

Total calories from meals: 976
Remaining calories for healthy snacks: 524

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Breakfast: Smoothie bowl


This smoothie bowl is a quick and easy breakfast to make, with a little bit of prep you can take it with you, freeze it and reuse it and get a burst of vitamins in the morning. Recipe here.

Calories: 265

Lunch: Penne pasta salad


Easy and filling, you can fill this simple dish with veggies, pasta, and seeds to pump up the protein. Recipe here

Calories: 581

Dinner: Quick Prawn Curry


Shrimp étouffée is a classic Cajun favorite that’s made with fresh Gulf shrimp, the Cajun holy trinity of onion, celery, and bell pepper, and a decadent flour and butter roux. This dish only takes 15 minutes to prepare. Swap out prawns for other choices to tailor it to your taste. Recipe here.

Calories: 441

Total calories from meals: 1287
Remaining calories for healthy snacks: 213


Breakfast: Greek Yogurt Oatmeal


This greek yogurt oatmeal is super easy to prepare at work, with a spoonful of the good stuff and some fruits, you’re ready to take on the day. Recipe here.

Calories: 267

Lunch: Pesto Zoodles


Zucchini (courgette) noodles are only 80 calories a serving and can be paired with your favorite veggies or pasta mix-ins to make a filling lunch. Buy zoodles ready-made from the supermarket or spiralize your own. Recipe here.

Calories: 359 

Dinner: Egg Drop Wonton Soup


The staple of a Chinese takeaway, this heart-healthy, and delicious dish can be made easily in 15 minutes and is perfect for colder nights! Recipe here.

Calories: 110

Total calories from meals: 736
Remaining calories for healthy snacks: 764


Breakfast: Avocado Toast with Fried Egg


Quick, simple and classic – this dish is made speedily and will last if you decide to take it on the go. Recipe here.

Calories: 281

Lunch: Chicken & Cheddar Lettuce Wraps


Low-carb, gluten-free and packed with veggies, this lunch will give you a midday boost of vitamins. Recipe here.

Calories: 671 

Dinner: Mediterranean Potato Bake


Vegetarian and packed with delicious, heart-healthy veggies like aubergine and tomato, this makes a perfect accompaniment after the gym or a long day. Recipe here.

Calories: 313 

Total calories from meals: 1265
Remaining calories for healthy snacks: 264

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Breakfast: Earl Grey Oatmeal with blueberries


This 10-minute recipe combines all the deliciousness of earl grey and blueberries goodness of oats – a delicious veggie boost for the morning! Recipe here.

Calories: 241

Lunch: Salmon Niçoise Salad


Swap tuna for an omega-3 rich salmon fillet in this salad with only five delicious ingredients. Recipe here.

Calories: 475

Dinner: Chicken, Vegetable & Parmasean Orzo


Like risotto, only quicker and easier, this Italian staple is ready in under 20 minutes and delicious, especially in the colder months. Recipe here.

Calories: 368

Total calories from meals: 1084
Remaining calories for healthy snacks: 416



Breakfast: Banana Pancakes


These pancakes make a great weekend morning treat. Add dark chocolate shavings to make it even more delicious! Recipe here.

Calories: 274

Lunch: Turkey Bahn Mi


This classic Vietnamese sandwich is chock-full of vegetables, lean turkey meat and a little spice to jazz up your ordinary lunchtime baguette. You can buy most of the ingredients pre-made, so it only takes a few minutes to put together. Recipe here.

Calories:  725

Dinner: Cauliflower Fried Rice


This recipe uses low-carb shredded cauliflower over rice and can be packed full of any meat and veggies you’d normally put in your favorite fried rice dishes. Top with an egg for even more protein! Recipe here.

Calories: 335 

Total calories from meals: 1334
Remaining calories for healthy snacks: 166



Breakfast: Mushroom Hash with Poached Eggs


This brunch staple packs in three of your five a day and only takes 20 minutes to put together. Perfect for a relaxing breakfast in bed. Recipe here.

Calories (1 serving): 279

Lunch: Easy lemon salad 


Don’t make life too difficult and grab this lemon salad for lunch, it’s super easy to prepare so you can bring the ingredients with you to work! Recipe here.

Calories: 266

Dinner: 20 Minute Tortellini Bake


Cheesy and delicious, this pasta dish is all made in one pan and you can add any meats, nuts, cheeses or vegetables you desire! Recipe here.

Calories (1 serving): 588

Total calories from meals: 1133
Remaining calories for healthy snacks: 367


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