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.
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.
Dinner: Brown Rice Goddess Bowl
Total calories from meals: 976
Remaining calories for healthy snacks: 524
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.
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
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.
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.
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.
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.
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.
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.
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.
Total calories from meals: 1265
Remaining calories for healthy snacks: 264
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.
Lunch: Salmon Niçoise Salad
Swap tuna for an omega-3 rich salmon fillet in this salad with only five delicious ingredients. Recipe here.
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.
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.
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.
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.
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.
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