This meal plan is designed to focus on low-glycemic index foods, fiber-rich ingredients, healthy fats, lean proteins, and heart-healthy nutrients while reducing added sugars, sodium, and unhealthy fats.
Day 1:
Breakfast
- Scrambled egg whites with spinach, tomatoes, and onions (cooked in olive oil)
- 1 slice of whole-grain toast
- 1/2 avocado
- Drink: Green tea (unsweetened)
Snack
- A handful of unsalted almonds (10-12 pieces)
- 1 small apple
- Drink: Warm lemon water
Lunch
- Grilled salmon with a squeeze of lemon
- Steamed broccoli, carrots, and green beans
- 1/2 cup of quinoa
- Drink: Iced green tea (unsweetened)
Snack
- Low-fat Greek yogurt with a sprinkle of chia seeds
- Drink: Herbal tea (e.g., chamomile or peppermint)
Dinner
- Grilled chicken breast with herbs
- Mixed greens salad with cucumbers, cherry tomatoes, and olive oil vinaigrette
- 1/2 cup roasted sweet potatoes
- Drink: Sparkling water with a slice of lime
Day 2:
Breakfast
- Steel-cut oats topped with fresh berries and a sprinkle of cinnamon
- 1 boiled egg
- Drink: Black coffee (unsweetened) or herbal tea
Snack
- 1/4 cup walnuts
- 1 small pear
- Drink: Unsweetened hibiscus tea
Lunch
- Baked cod with a mustard-dill sauce
- Sautéed kale and garlic
- 1/2 cup brown rice
- Drink: Cucumber-infused water
Snack
- Sliced cucumbers and bell peppers with hummus
- Drink: Warm ginger tea
Dinner
- Turkey and vegetable stir-fry (zucchini, carrots, mushrooms) with low-sodium soy sauce
- 1/2 cup soba noodles
- Drink: Unsweetened rooibos tea
Day 3:
Breakfast
- Vegetable omelet (with bell peppers, onions, and mushrooms)
- 1 slice of whole-grain bread
- Drink: Warm turmeric latte (made with unsweetened almond milk)
Snack
- A handful of pumpkin seeds
- 1 medium orange
- Drink: Mint-infused water
Lunch
- Grilled chicken salad with mixed greens, walnuts, and balsamic vinaigrette
- 1 small whole-grain roll
- Drink: Unsweetened iced herbal tea
Snack
- 1/2 cup unsweetened low-fat yogurt with sliced kiwi
- Drink: Lemon and ginger tea
Dinner
- Grilled tofu or tempeh with a side of roasted Brussels sprouts
- 1/2 cup wild rice
- Drink: Warm green tea with a slice of lemon
Day 4:
Breakfast
- Smoothie made with unsweetened almond milk, spinach, frozen berries, and a tablespoon of ground flaxseed
- 1 boiled egg
- Drink: Black coffee or herbal tea
Snack
- 1 small handful of mixed nuts (unsalted)
- 1 small peach
- Drink: Cucumber and mint-infused water
Lunch
- Baked chicken breast with rosemary and garlic
- Steamed asparagus
- 1/2 cup millet
- Drink: Iced green tea (unsweetened)
Snack
- Sliced veggies (carrots, celery, cucumbers) with guacamole
- Drink: Unsweetened chamomile tea
Dinner
- Grilled salmon with a side of quinoa and sautéed zucchini
- A small mixed greens salad with olive oil dressing
- Drink: Warm water with a slice of lime
Day 5:
Breakfast
- Chia seed pudding made with unsweetened almond milk, topped with blueberries
- 1 hard-boiled egg
- Drink: Herbal tea (e.g., peppermint or chamomile)
Snack
- 1 small handful of sunflower seeds
- 1 small plum
- Drink: Unsweetened ginger tea
Lunch
- Lentil soup with a side of mixed greens
- 1 small slice of whole-grain bread
- Drink: Lemon-infused water
Snack
- A few celery sticks with almond butter
- Drink: Unsweetened iced green tea
Dinner
- Baked turkey breast with roasted butternut squash and sautéed spinach
- Drink: Warm mint tea
Day 6:
Breakfast
- Scrambled tofu with turmeric, spinach, and tomatoes
- 1 slice of whole-grain toast
- Drink: Black coffee or herbal tea
Snack
- A small handful of pistachios
- 1 medium apple
- Drink: Unsweetened lemon and ginger tea
Lunch
- Grilled fish tacos on whole-grain tortillas with cabbage slaw and avocado
- Side of black beans
- Drink: Cucumber and lime-infused water
Snack
- 1/4 cup cottage cheese with sliced strawberries
- Drink: Herbal tea (e.g., chamomile or rooibos)
Dinner
- Grilled chicken with a side of roasted cauliflower and a small serving of quinoa
- Drink: Warm water with a slice of lemon
Day 7:
Breakfast
- Overnight oats with chia seeds, unsweetened almond milk, and fresh raspberries
- 1 boiled egg
- Drink: Warm cinnamon tea
Snack
- A handful of almonds
- 1 medium orange
- Drink: Iced green tea (unsweetened)
Lunch
- Baked salmon with a lemon-dill sauce
- Steamed green beans and carrots
- 1/2 cup barley
- Drink: Sparkling water with a slice of lime
Snack
- Sliced cucumber and bell peppers with hummus
- Drink: Warm ginger tea
Dinner
- Grilled shrimp with sautéed spinach and roasted sweet potatoes
- Drink: Herbal tea (e.g., peppermint or chamomile)
General Notes:
- Hydration: Drink water regularly between meals.
- Sweeteners: Avoid adding sugar to drinks. If necessary, use a small amount of natural sweeteners like stevia.
- Customization: Adjust portion sizes and drink preferences to meet individual needs.