7 Day Healthy Eating Meal Plan with Recipes

I have created this great meal plan to help you reach your health and weight loss goals easily, whilst enjoying what you eat. Healthy food isn’t and shouldn’t be boring! Wherever possible I have tried to make it easier and cheaper for you by turning evening meals into different lunch time meals the next day. I have also made sure each lunch time meal can be eaten cold (incase you work somewhere that you cannot cook or reheat your food) I know, I’m really thoughtful like that.

For each morning snack have some fruit, I would suggest some berries (strawberries, raspberries, blueberries) or perhaps an apple. I would also suggest having your fruit with some natural, low fat yoghurt and a little cinnamon (boosts metabolism).

For each afternoon snack I would suggest some veggie sticks (carrot, cucumber, celery) with a healthy dip such as my Red Pepper Houmous

If your STILL hungry in between meals (leave 2-3 hours between meals- including snacks), have a glass of water and wait 30 mins. If after that you’re still hungry, have some more fruit or veggies.

If you’re still hungry in the evenings after your dinner, I’d recommend trying one of my sweet treats such as Peach Froyo or Vegan Ice cream

Sunday evening is your cheat meal- I think it’s better to have it at the end of the week as a treat. Have whatever you fancy- it can be as naughty as you like! Cheat meals work because many people try and eat only healthy foods and they end up binge eating for days because it’s just too hard. Having a cheat meal allows you to enjoy some unhealthy food without the guilt. Then, when Monday comes around, you get back on track with your healthy eating. One bad meal won’t make you fat! However it is a MEAL, not a whole DAY of eating bad foods.

Day 1
Breakfast: Smoothie and wholewheat toast with a tbsp peanut butter. Smoothie recipes here
Mid morning snack: fruit option
Lunch: Healthy BLT recipe here
Late afternoon snack: veg option
Evening meal: Veggie Tacos (make double- can use meat if preferable) recipe here

Day 2
Breakfast: Porridge with frozen berries, recipe here (use apples or frozen berries and defrost in microwave)
Mid morning snack: fruit option
Lunch: Salad in a wholewheat wrap with low fat Mayo or avocado (mashed) choose any veg you fancy
Late afternoon snack: veg option
Evening meal: healthy Mexican burritos with apple slaw (use left over taco mix) buy extra slaw ingredients to use for Thurs recipe here

Day 3
Breakfast: 2 poached eggs on wholewheat toastx2
Mid morning snack: fruit option
Lunch: Brown rice chicken salad with cucumber, spinach, peppers
Late afternoon snack: veg option
Evening meal: Veggie stir fry with rice noodles recipe here (use white rice noodles instead of rice)

Day 4
Breakfast: 2 piece of wholewheat toast with avo and chopped tomatoes.
Mid morning snack: fruit option
Lunch: apple slaw with wholewheat pitta bread
Late afternoon snack: veg option
Evening meal: Chicken satay skewers with egg fried rice and veggies (make extra chicken) recipe here

Day 5
Breakfast: Omelet with chopped tomatoes and peppers
Mid morning snack: fruit option
Lunch: cold satay chicken with salad
Late afternoon snack: veg option
Evening meal: Cajun salmon (make 1 extra fillet) with homemade potato wedges and cooked veg, recipe here

Day 6
Breakfast: Yoghurt, berries and homemade granola
Mid morning snack: fruit option
Lunch: Salmon salad with wholewheat wrap
Late afternoon snack: veg option
Evening meal: 10 min veggie tacos, recipe here

Day 7
Breakfast: oatmeal pancakes with a berry compote, recipe here
Mid morning snack: fruit option
Lunch: BLT, recipe here
Late afternoon snack: veg option
Evening meal: CHEAT MEAL

I really hope you like this meal plan, I have carefully considered healthy recipes, that provide you with a balanced diet. If you have any questions, please comment below or email me at info@katyhemfit.com

Don’t forget to exercise for at least 30 minutes a day too!

If you enjoyed this post please like/share/comment. Thank you! x

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2 thoughts on “7 Day Healthy Eating Meal Plan with Recipes

  1. Pingback: Katyhemfit

  2. Pingback: Top Tips on How to do Your Food Shop the Healthy Way | Katyhemfit

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