Easy Healthy Meal Plan For A Week

Struggling to find a easy healthy meal plan for a week? You’re not alone. Many people are looking for easy and healthy meal plans. But there’s something different about you when it comes to finding easy healthy meal plan. That’s because you found this article which means you’re on the right track. So, now that we’re on the same page, let me show you an easy and healthy meal plan for a week.

5-Day Easy and Healthy Meal Plan

Meal planning may seem like a lot of work, but it can actually save you time in the long run. Having a plan can save you money on groceries, reduce your food waste at home, and help you eat healthier.

Planning in advance, checking what you have, and making a shopping list will ensure you always have what you need and use up what you have.

This collection of five easy dinner recipes, one breakfast, and one lunch can be followed as is or used to inspire you in the kitchen. Happy cooking!

Breakfast: Speedy Huevos Rancheros

This quick savory breakfast has the right balance of protein, fiber and heart-healthy fats to keep you feeling full and fueled until lunch.

Mix up the flavors by trying a salsa verde or a fruit-based salsa, like pineapple or mango. If you don’t have black beans, you can substitute pinto or kidney beans.

This recipe for Speedy Huevos Rancheros is a quick morning meal but also makes an easy and 10-minute dinner.

Lunch: Quick Rice & Bean Burritos

If you’re prepping lunches for on the go, this recipe is great to add to your rotation. It’s easy, portable, and even freezable.

The burritos can be made in advance, wrapped tightly in plastic or foil and frozen for up to three months for easy grab-and-go meals. The recipe is intentionally simple, so it works for a wide range of dietary preferences.

Jazz up your burritos by adding cheese, avocado, hot sauce, or some chorizo (veggie chorizo works too). Get creative with your favorite flavors and what you have on hand.

Dinner: Quick and Easy Vegetarian Black Bean Soup

This recipe is perfect for whipping up at the end of the week when the fridge is looking bare. Just four simple pantry ingredients are needed to make the soup, but a few fresh toppings will bring it to the next level.

We recommend sour cream and green onions, but chopped red onion or chives are also delicious. You can also substitute Greek yogurt in place of sour cream and serve with sweet potato chips for a little crunch.

Dinner: Quick Chicken Fried Rice

We know leftovers can be a drag, but this recipe helps make them shine again! If you have leftover rice, chicken and vegetables, you can make this family-friendly meal in under 10 minutes.

Rotisserie chicken from last night and takeout rice from the weekend? No problem. Toss in some frozen veggies, and dinner is almost done. If you’re more of a planner or love to meal prep, you already know pre-cooked grains and proteins make meals a breeze.

Pre-mixed frozen veggies work well if you’re in a rush, but you can also reduce waste and save money by using up whatever fresh veggies you have on hand — just plan a little more time for chopping.

Dinner: One-Pan Glazed Chicken & Cabbage with Rice

Comfort food that’s delicious, healthy, and ready in just over 30 minutes? Sign us up.

Chicken thighs and thick wedges of napa cabbage are roasted with a savory, spicy glaze until crispy and tender. Keep the leaves of cabbage together by cutting through the main stem, and roast with the chicken to let the cabbage soak up some of the juices.

Simple and flavorful, you can serve this chicken and cabbage duo over rice or noodles or make it a lower-carb meal with steamed cauliflower rice.

Dinner: Moroccan Baked Eggs with Turkey and Simmered Greens

Eggs are often thought of as breakfast food, but they make an easy and inexpensive choice for dinner too. This unique dish can spice up your dinner routine and deliver a huge protein punch at the same time.

Traditionally made with ground lamb, we substitute ground turkey for a healthier (and more affordable) version that still leans on the flavors of Morocco for inspiration.

If you don’t have kale, any dark leafy green can be used: collards, chard, or spinach are great alternatives. To use frozen spinach, thaw and drain well before adding. A little extra liquid is fine, but too much will make the eggs watery.

Dinner: Chana Saag Over Rice

Chana saag is a combination of chickpeas (chana) and spinach (saag) stewed in a curry sauce. This recipe adds crushed tomatoes and coconut milk for a rich, creamy sauce that balances the strong spices.

If spicy foods aren’t your thing, skip the cayenne and opt for a mild curry powder.

Using dried spices is a great way to add lots of flavor to a dish. Buying dried spices can be expensive, but there are ways to save. Look for a store that carries spices in bulk so that you can buy just what you need.

Check if there is an ethnic or international grocery store in your area — these stores often have fresher spices at a lower cost and carry a wider range of package sizes.

Bottom line

Meal planning doesn’t need to be stressful, rigid, or require you to spend all day in the kitchen on a Sunday. Having some easy dinner ideas, plus a few breakfasts and lunches for the week, can help you easily make a shopping list and stick to your cooking plan.

1-Week Healthy and Balanced Meal Plan Ideas: Recipes & Prep

Consuming a healthy, balanced diet is a goal for many people. While this is an excellent goal for health reasons, the terms “healthy” and “balanced” will vary for each individual. A healthy, balanced diet generally means one that is rich in whole grains, fruits, vegetables, lean proteins, and healthy fats. A meal plan is a great tool to help you plan and

Meal planning can help keep you on track, no matter what your nutrition goal is. Prepping and planning doesn’t have to be time-intensive and complicated. A few simple steps, including basic meal constructs, making a shopping list, shopping strategically, and methodically preparing food ahead of time, are what make meal planning a helpful tool to keep you energized, meet your nutrition goals, reduce food waste, and save money.

Why Nutrition is Important for a Healthy and Balanced Diet

A healthy, balanced diet looks different for each person, as nutrition needs vary based on gender, height, weight, activity level, and many more factors. When thinking about what is “healthy” and “balanced” for you, there are many considerations. Think about taste preferences, nutrition needs, cooking ability, medical conditions, budget, and more.

Planning a daily menu isn’t difficult as long as each meal and snack has some protein, fiber, complex carbohydrates, and a little bit of fat.¹ You may want to plan approximately 100 to 250 calories for each snack and 300 to 600 calories per meal; however, you may need more or less depending on your hunger levels and energy needs.

7-Day Sample Menu

This one-week meal plan was designed for a person who needs about 2,000 to 2,200 calories per day and has no dietary restrictions. Your daily calorie goal may vary. Learn what it is below, then make tweaks to the plan to fit your specific needs. Consider working with a registered dietitian or speaking with a health care provider to assess and plan for your dietary needs more accurately.

Learn How Many Calories You Burn Daily

About You

EnglishMetric

Male

FemaleHeight Ft. 3 ft 4 ft 5 ft 6 ft 7 ft 8 ftIn. 0 in 1 in 2 in 3 in 4 in 5 in 6 in 7 in 8 in 9 in 10 in 11 in

How Active Are You?

Sedentary

Light Activity

Moderate Activity

Each day includes three meals and three snacks and has a healthy balance of carbohydrates, fats, and proteins. You’ll also get plenty of fiber from whole grains, fruits, vegetables, and legumes.

It’s OK to swap out similar menu items, but keep cooking methods in mind. Replacing a sirloin steak with grilled chicken is fine, for instance, but replacing it with chicken-fried steak isn’t going to work because of the breading changes the fat, carb and sodium counts—and the calories. Finally, you can adjust your calorie intake by eliminating snacks if you want to lose weight or eating larger snacks if you want to gain weight.

Day 1

Breakfast

• One grapefruit
• Two poached eggs (or fried in a non-stick pan)
• One slice 100% whole wheat toast

Macronutrients: approximately 327 calories, 18 grams protein, 41 grams carbohydrates, and 11 grams fat

Snack

• One banana
• 1 cup plain yogurt with 1 tablespoon honey

Macronutrients: 324 calories, 14 grams protein, 62 grams carbohydrates, 4 grams fat

Lunch

• 6 ounces grilled chicken breast
• Large garden salad (3 cups mixed greens with 1 cup cherry tomatoes, 1/4 avocado, topped with 2 tablespoons balsamic vinaigrette)

Macronutrients: 396 calories, 41 grams protein, 18 grams carbohydrates, 18 grams fat

Snack

• 1 cup (about 10) baby carrots
• 3 tablespoons hummus
• 1/2 piece of pita bread

Macronutrients: 192 calories, 7 grams protein, 31 grams carbohydrates, 5 grams fat

Dinner

• 1 cup steamed broccoli
• 1 cup of brown rice
• Halibut (4-ounce portion)

Macronutrients: 399 calories, 34 grams protein, 57 grams carbohydrates, 4 grams fat

Snack

• Two pitted Medjool dates
• 1 ounce 70% dark chocolate

Macronutrients: 302 calories, 3 grams protein, 49 grams carbohydrates, 12 grams fat

Daily Totals: 1,940 calories, 117 grams protein, 258 grams carbohydrates, 55 grams fat

Note that beverages are not included in this meal plan. Individual fluid needs vary based on age, sex, activity level, and medical history. For optimal hydration, experts generally recommend drinking approximately 9 cups of water per day for women and 13 cups of water per day for men.² When adding beverages to your meal plan, consider their calorie count. Aim to reduce or eliminate consumption of sugar-sweetened beverages, and opt for water when possible.

Day 2

Breakfast

• One whole-wheat English muffin with 2 tablespoons peanut butter
• One orange

Macronutrients: 391 calories with 14 grams protein, 52 grams carbohydrates, and 17 grams fat

Snack

• One 7-ounce container 2% plain Greek yogurt with 1/2 cup blueberries

Macronutrients: 188 calories, 20 grams protein, 19grams carbohydrates, 4 grams fat

Lunch

• Turkey sandwich (6 ounces of turkey breast meat, large tomato slice, green lettuce, 1/4 avocado, and 2 teaspoons honey mustard on two slices of whole wheat bread)

Macronutrients: 540 calories, 59 grams protein, 34 grams carbohydrates, 18 grams fat

Snack

• 1 cup (about 30) grapes

Macronutrients: 100 calories, 1 grams protein, 27 grams carbohydrates, 0 grams fat

Dinner

• 5-ounce sirloin steak
• One roasted sweet potato
• 1 cup cooked spinach (made with 2 teaspoons olive oil)
• 1 cup green beans

Macronutrients: 612 calories, 48 grams protein, 40 grams carbohydrates, 30 grams fat

Snack

• 1 cup plain popcorn
• 1 ounce 70% dark chocolate

Macronutrients: Approximately 214 calories, 2.9 grams protein, 17 grams carbohydrates, 3 grams fat

Daily Totals: 2,045 calories, 145 grams protein, 188 grams carbohydrates, 85 grams fat

Day 3

Breakfast

• Overnight Oats (one mashed banana, 2 tablespoons chia seeds, 1/2 cup oats, 1 cup almond milk, 1 teaspoon cinnamon)

Macronutrients: approximately 431 calories with 12 grams protein, 73 grams carbohydrates, 13 grams fat

Snack

• One fresh pear
• 1 ounce (22) almonds

Macronutrients: 271 calories, 7 grams protein, 33 grams carbohydrates, 15 grams fat

Lunch

• One fried egg
• One slice whole wheat bread
• 1/2 avocado, mashed
• 1 medium apple

Macronutrients: 408 calories, 13 grams protein, 48 grams carbohydrates, 21 grams fat

Snack

• 3 tablespoons hummus
• 1 cup baby carrots
• 1 cup cherry tomatoes

Macronutrients: 140 calories, 6 grams protein, 21 grams carbohydrates, 5 grams fat

Dinner

• One whole wheat english muffin
• One slice tomato, two leaves lettuce, one slice onion
• 5-ounce turkey burger
• 2 tablespoons ketchup

Macronutrients: 531 calories, 43 grams protein, 38 grams carbohydrates, 24 grams fat

Snack

• 1 cup of ice cream
• 1 cup fresh raspberries

Macronutrients: 337 calories, 6 grams protein, 46 grams carbohydrates, 15 grams fat

Daily Totals: 2,118 calories, 86 grams protein, 259 grams carbohydrates, 93 grams fat

Day 4

Breakfast

• Two slices 100% whole wheat toast with 2 tablespoons peanut butter
• One banana

Macronutrients: approximately 454 calories with 16 grams protein, 62 grams carbohydrates, and 18 grams fat

Snack

• 1 cup grapes
• 1 ounce (14) walnuts

Macronutrients: 290 calories, 5 grams protein, 31 grams carbohydrates, 19 grams fat

Lunch

• Tuna wrap with one wheat flour tortilla, 1/2 can water-packed tuna (drained), 1 tablespoon mayonnaise, lettuce, and sliced tomato
• 1/2 sliced avocado

Macronutrients: 496 calories, 27 grams protein, 28 grams carbohydrates, 132grams fat

Snack

• 1 cup cottage cheese (1% fat)
• 1/2 cup blueberries

Macronutrients: 205 calories, 29 grams protein, 17 grams carbohydrates, 3 grams fat

Dinner

• 1 1/2 cups whole wheat pasta
• 1 cup tomato sauce
• Small garden salad (1 cup mixed greens with one half cup cherry tomatoes topped with one tablespoon balsamic vinaigrette)

Macronutrients: 472 calories, 18 grams protein, 91 grams carbohydrates, 8 grams fat

Snack

• One apple

Macronutrients: 95 calories, 0.5 grams protein, 25 grams carbohydrates, 0.3 grams fat

Daily Totals: 2,012 calories, 96 grams protein, 255 grams carbohydrates, 80 grams fat

Day 5

Breakfast

• One whole wheat bagel
• 3 tablespoons cream cheese

Macronutrients: approximately 441 calories with 15 grams protein, 59 grams carbohydrates, and 16 grams fat

Snack

• 1 cup baby carrots
• 1 cup cauliflower pieces
• 2 tablespoons ranch dressing

Macronutrients: 191 calories, 3 grams protein, 15 grams carbohydrates, 14 grams fat

Lunch

• Veggie burger
• Whole grain bun
• One slice cheddar cheese
• One sliced apple

Macronutrients: 573 calories, 25 grams protein, 62 grams carbohydrates, 26 grams fat

Snack

• One banana
• 2 tablespoons peanut butter

Macronutrients: 293 calories, 8 grams protein, 35 grams carbohydrates, 16 grams fat

Dinner

• 4 ounces trout filet
• 1 cup steamed green beans
• 1 cup brown rice
• One small garden salad with 1 tablespoon salad dressing

Macronutrients: 526 calories, 38 grams protein, 60 grams carbohydrates, 15 grams fat

Snack

• One fresh peach

Macronutrients: 68 calories, 2 grams protein, 17 grams carbohydrates, 0.4 grams fat)

Daily Totals: 2,092 calories, 90 grams protein, 249 grams carbohydrates, 88 grams fat

Day 6

Breakfast

• One (7-ounce) container of 2% Greek yogurt
• One banana
• One hard-boiled egg

Macronutrients: approximately 323calories with 27 grams protein, 35 grams carbohydrates, and 9 grams fat

Snack

• 10 whole wheat pretzel twists
• 3 tablespoons hummus

Macronutrients: 305 calories, 10 grams protein, 55 grams carbohydrates, 6 grams fat

Lunch

• One whole wheat tortilla
• 4 ounces turkey
• One slice cheddar cheese
• 1 cup mixed greens
• 1 tablespoon honey mustard

Macronutrients: 531 calories, 43 grams protein, 25 grams carbohydrates, 28 grams fat

Snack

• 1/2 ounce (11) almonds
• One fresh peach

Macronutrients: 153 calories, 5 grams protein, 20 grams carbohydrates, 8 grams fat

Dinner

• 5 ounces pork loin
• Small garden salad with 1 tablespoon vinaigrette
• 1 medium baked sweet potato
• 5 asparagus spears

Macronutrients: 440 calories, 42 grams protein, 31 grams carbohydrates, 16 grams fat

Snack

• One medium chocolate chip cookie
• 1 cup sliced strawberries

Macronutrients: 201 calories, 3 grams protein, 32 grams carbohydrates, 8 grams fat

Daily Totals: 1,952 calories, 130 grams protein, 198 grams carbohydrates, 75 grams fat

Day 7

Breakfast

• 1 cup cooked oatmeal
• 1/2 cup blueberries
• 1/2 cup non-fat milk
• 2 tablespoons almond butter

Macronutrients: 439 calories, 17 grams protein, 50 grams carbohydrates, 21 grams fat

Snack

• One (7-ounce) container 2% Greek yogurt
• One sliced apple

Macronutrients: 241 calories, 20 grams protein, 33 grams carbohydrates, 4 grams fat

Lunch

• 6-ounce baked chicken breast
• Large garden salad with tomatoes and onions and 2 tablespoons balsamic vinaigrette
• One baked sweet potato

Macronutrients: 708 calories, 45 grams protein, 42 grams carbohydrates, 40 grams fat

Snack

• 1 cup raw broccoli florets
• 1 cup baby carrots
• 3 tablespoons hummus

Macronutrients: 168 calories, 8 grams protein, 26 grams carbohydrates, 6 grams fat

Dinner

• 4-ounce serving of baked or grilled salmon
• 1 cup brown rice
• Five asparagus spears

Macronutrients: 468 calories, 31 grams protein, 49 grams carbohydrates, 16 grams fat

Snack

• One peach

(Macronutrients: 68 calories, 2 grams protein, 17 grams carbohydrates, 0 grams fat)

Daily Totals: 2,093 calories, 124 grams protein, 218 grams carbohydrates, 86 grams fat

How to Meal Plan for a Healthy, Balanced Diet

• Eating breakfast will help you start your day with plenty of energy. Choose protein and fiber for your breakfast.
• A mid-morning snack is totally optional. If you eat a larger breakfast, you may not feel hungry until lunchtime. However, if you’re feeling a bit hungry and lunch is still two or three hours away, a light mid-morning snack provide satiety.
• Lunch is often something you eat at work or school, so it’s a great time to pack a sandwich or leftovers that you can heat and eat. 
• A mid-afternoon snack is also optional. Prioritize protein, healthy fat, and fiber to keep you going until dinnertime.
• Dinner can sometimes feel like a feat to cook and prep, but it can be very simple, For an easy trick, mentally divide your plate into four quarters. One-quarter is for your meat or protein source, one-quarter is for a complex carbohydrate, and the last two quarters are for green and colorful vegetables or a green salad.
• A complex carbohydrate-rich evening snack may help you sleep. Avoid snacking on high sugar items before bedtime.

7 days of healthy meals on a budget

Our expert dietitian has planned a week of healthy meals and snacks for under £55 for two people.

Planning your meals in advance can help you to make healthier choices, save money and reduce waste. We’ve planned a week of meals that will give you a balanced, heart-healthy diet whilst helping you to control your spending. Amounts given are per person.

Monday

Breakfast: Porridge made with skimmed milk and one sliced banana on top.

Lunch: Lentil and vegetable soup, tinned or try our easy carrot and parsnip soup recipe (pictured); two slices of wholemeal bread with spread (spreads based on vegetable, olive or sunflower oil will be unsaturated so a better choice for your heart than butter).

Evening meal: One medium-sized jacket potato (cooked in the microwave or oven) with a tin of sardines in tomato sauce, served with peas. 

Snacks: Two satsumas (or easy-peelers); one apple; a small handful of unsalted peanuts (30g); a serving (125g) of fat-free Greek-style yoghurt.

Tuesday

Breakfast: Two slices of wholegrain toast with spread, one boiled egg and a sliced medium tomato.

Lunch: Our carrot and parsnip soup (use leftovers if you made Monday’s recipe, or make fresh with extra portions to freeze); two slices of wholemeal bread with spread.

Evening meal: Homemade chunky vegetable and bean goulash (pictured); brown rice; broccoli. Get our goulash recipe.

Snacks: Three oatcakes with low-fat cream cheese or quark; one pear.

Want to get fit and healthy?

Sign up to our fortnightly Heart Matters newsletter to receive healthy recipes, new activity ideas, and expert tips for managing your health. Joining is free and takes two minutes.

Wednesday

Breakfast: No-added-sugar muesli with skimmed milk, topped with one sliced banana. 

Lunch: Jacket potato with half a can of reduced-sugar-and-salt baked beans; a portion of salad.

Evening meal: Beetroot barley risotto (pictured); served with peas.

Snacks: One carrot cut into sticks; a small handful of unsalted peanuts; two satsumas.

Thursday

Breakfast: Two slices of wholegrain toast with spread, sliced or mashed banana, and a serving of fat-free Greek-style yoghurt.

Lunch: Egg, tomato and cucumber wholemeal bread sandwich.

Evening meal: Wholewheat spaghetti with sardines and cherry tomatoes; a portion of salad.

Snacks: Two plums; two oatcakes with spread; one pear.

Friday

Breakfast: No-added-sugar muesli with skimmed milk and a banana.

Lunch: Cheese salad sandwich made with reduced-fat Cheddar, salad, two slices of wholegrain bread and spread.

Evening meal: Homemade mushroom and cauliflower frittata, served with peas and carrots or any other leftover/surplus vegetables.

Snacks: Two plums; two oatcakes with spread; one pear.

Saturday

Breakfast: Porridge made with skimmed milk; one banana.

• How healthy is your breakfast? We rank popular cereals from best to worst

Lunch: Vegetable soup, tinned or try our delicious recipe for mixed vegetable and bean soup.

Evening meal: Homemade tuna and sweetcorn pasta bake, served with cauliflower and broccoli. 

Snacks: Small handful of unsalted peanuts, one apple, one pear..

Sunday

Breakfast: Poached egg and a portion of cooked mushrooms, with two slices of wholemeal bread.

• Get our tips for a perfect poached egg

Lunch:  Chicken and vegetable traybake (pictured); baked apple with spiced sultanas and low-fat custard or homemade custard with low-fat milk.

Evening meal: Chicken, cucumber and tomato wholemeal bread sandwiches (using leftovers from the lunchtime traybake).

Snacks: Small handful of unsalted peanuts; one carrot cut into sticks; two satsumas (or easy-peelers).

Notes

The budget of £55 for two people is intended to be affordable, healthy, balanced (and hopefully delicious) and work for three meals per day, as well as snacks. We’ve kept the cost below the most recent available UK figures for average weekly spend on food and drink in the home (and these figures are likely to have risen due to inflation).

While we hope it will help with meal planning and cooking on a budget, we realise this plan may not be affordable on very low incomes. If you need support or guidance related to low incomes and the cost of living, visit Citizens Advice or the UK Government website, to find out what help may be available to you.

The costs we’ve used for our calculations are based on prices at Tesco in September 2022. Our cost calculations are per portion for items that are likely to last a while in your fridge or cupboard (so you can use them for another week’s meals) and per item if that isn’t the case. We’ve costed based on following the week’s meal plan in full, so some items will be used across more than one meal. 

This week of meals is intended to give you an idea of how a week could look, based on average figures and requirements. It is not intended as an eating plan to be followed on a long-term basis. Talk to your GP or practice nurse who can advise or refer you to see a registered dietitian if you need more tailored support to plan your meals.