A one week healthy meal plan

‘You are what you eat’ picture by Tai

The menu plan below is not based on any type of dietary preferences.

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BreakfastLunchSnacksDinner
M
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Wheatabix + Greek yoghurt + blue berries or banana or grapes 2 slices of whole wheat bread sandwich + salad: lettuce, tomatoes, cucumber and cheeseOptional, if hungry or peckish have fruits; apple and/or oranges, cashew nuts or avocado on toastPasta cooked with sweet corn, sweet corn + mixed pepper + strips of chicken
T
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2 slices of whole meal bread toasted + scrambled egg + orangePrawn + boiled egg salad, Greek yoghurt or fried rice + mixed vegetables and pepper + smoked fishMash bananas and mix with almond milk or groundnuti + bananaLamb lasagne + salad or cooked beans + fried plantain
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Omelet + whole meal bread toasted + tomatoes + a piece of fruitspaghetti + chicken sauce cooked with mixed vegetablesHandful of prunes + cranberry juice or grapefruit, fruit custardCarrot and potato soup or vegetable soup + whole wheat bread
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Oatmeal + raisins, blueberries, grapes + almond milkWhole wheat sandwich + cheese + saladFruits; mango, pawpaw, pineapple, cashew nutsPasta + vegetable stir fry + lentil +cucumber
F
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Beans + whole wheat toast + tomatoes + mushrooms coked or friedPot noodle or any type of noodle + vegetables stir fry (example: mixed pepper, onions, lentils, carrot, peas, sweetcorn)Fruit smoothie (bananas + apples + oranges + grapesSweet potatoes + fish cooked with spinach sauce
S
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Porridge + blue berries + red or green grapes + bananaBoiled baby potatoes + vegetables + strips of chickenBanana slices in ice creamVegetable pizza topped with cheese + olives
S
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Omelet + beans + mushroomsPasta + tuna + salad + sweet cornFruit yoghurt, groundnutLamb lasagna + vegetables or smoked fish + vegetable soup with baby potatoes
G
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success adherring to planReward for Achieving Goalget 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.

WeekBreakfastLunch…..Snacks….Dinner….
Monday




Tuesday

Wednesday

Thursday

Friday

Saturday



Sunday

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