A one week healthy meal plan

w e e k	Breakfast	Lunch	Snacks	Dinner
M o n d a y	Wheatabix + Greek yoghurt + blue berries or banana or grapes	2 slices of whole wheat bread sandwich + salad: lettuce, tomatoes, cucumber and cheese	Optional, if hungry or peckish have fruits; apple and/or oranges, cashew nuts or avocado on toast	Pasta cooked with sweet corn, sweet corn + mixed pepper + strips of chicken
T u e s d a y	2 slices of whole meal bread toasted + scrambled egg + orange	Prawn + boiled egg salad, Greek yoghurt or fried rice + mixed vegetables and pepper + smoked fish	Mash bananas and mix with almond milk or groundnuti + banana	Lamb lasagne + salad or cooked beans + fried plantain
W e d n e s d a y	Omelet + whole meal bread toasted + tomatoes + a piece of fruit	spaghetti + chicken sauce cooked with mixed vegetables	Handful of prunes + cranberry juice or grapefruit, fruit custard	Carrot and potato soup or vegetable soup + whole wheat bread
T h u r s d a y	Oatmeal + raisins, blueberries, grapes + almond milk	Whole wheat sandwich + cheese + salad	Fruits; mango, pawpaw, pineapple, cashew nuts	Pasta + vegetable stir fry + lentil +cucumber
F r i d a y	Beans + whole wheat toast + tomatoes + mushrooms coked or fried	Pot noodle or any type of noodle + vegetables stir fry (example: mixed pepper, onions, lentils, carrot, peas, sweetcorn)	Fruit smoothie (bananas + apples + oranges + grapes	Sweet potatoes + fish cooked with spinach sauce
S a t u r d a y	Porridge + blue berries + red or green grapes + banana	Boiled baby potatoes + vegetables + strips of chicken	Banana slices in ice cream	Vegetable pizza topped with cheese + olives
S u n d a y	Omelet + beans + mushrooms	Pasta + tuna + salad + sweet corn	Fruit yoghurt, groundnut	Lamb lasagna + vegetables or smoked fish + vegetable soup with baby potatoes

G o a l

success adherring to plan

Reward for Achieving Goal

get a massage, a treat, your hair styled.

You can print this out and create your own week healthy meal plan below, with similar nutrients as above and include your own traditional food items for variety, i have included some traditional food from my country for the benefit of people from there.