Your 7-Day Meal Plan
This plan provides approximately 2,000 calories per day with a balanced macro split. Adjust portions up or down based on your individual needs.
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
🌅 Breakfast
Greek Yogurt Parfait
1 cup plain Greek yogurt, ½ cup mixed berries, 2 tbsp granola, 1 tbsp honey
🥗 Lunch
Chicken & Veggie Wrap
Whole wheat tortilla, 120g grilled chicken, mixed greens, bell pepper, hummus
🍽️ Dinner
Salmon with Roasted Sweet Potato & Broccoli
150g salmon fillet, 1 medium sweet potato, 1 cup broccoli, olive oil
🥜 Snack
Apple & Peanut Butter
Apple slices with 2 tbsp peanut butter
🌅 Breakfast
Spinach & Feta Omelette
2-egg omelette with spinach, tomato & feta, 1 slice whole grain toast
🥗 Lunch
Turkey & Quinoa Bowl
120g ground turkey, ½ cup quinoa, black beans, corn, salsa
🍽️ Dinner
Lean Beef Stir-Fry
150g sirloin strips, mixed vegetables, soy sauce, 1 cup brown rice
🥜 Snack
Cottage Cheese & Pineapple
1 cup cottage cheese with pineapple chunks
🌅 Breakfast
Overnight Oats
½ cup oats, 1 scoop protein powder, 1 cup milk, chia seeds, banana
🥗 Lunch
Tuna Salad Sandwich
1 can tuna, Greek yogurt, celery, lettuce, tomato on whole grain bread
🍽️ Dinner
Chicken Breast with Baked Potato & Green Beans
150g chicken breast, 1 medium potato, 1 cup green beans
🥜 Snack
Trail Mix
¼ cup almonds, walnuts, dried cranberries
🌅 Breakfast
Protein Smoothie
1 scoop protein powder, 1 banana, 1 cup spinach, 1 tbsp peanut butter, 1 cup milk
🥗 Lunch
Mediterranean Chickpea Salad
Chickpeas, cucumber, tomato, red onion, feta, olive oil & lemon dressing
🍽️ Dinner
Pork Tenderloin with Sweet Potato & Asparagus
150g pork tenderloin, 1 mashed sweet potato, 8 asparagus spears
🥜 Snack
Hard-Boiled Eggs
2 hard-boiled eggs with everything bagel seasoning
🌅 Breakfast
Avocado Toast & Poached Eggs
Whole grain toast with avocado & 2 poached eggs
🥗 Lunch
Leftover Pork Bowl
Sliced pork tenderloin, mixed greens, quinoa, roasted vegetables
🍽️ Dinner
Homemade Turkey Burger
Lean ground turkey patty on whole wheat bun, lettuce, tomato, side salad
🥜 Snack
Protein Bar & Orange
1 protein bar + 1 orange
🌅 Breakfast
Banana Protein Pancakes
1 banana, 2 eggs, 1 scoop protein powder, topped with berries
🥗 Lunch
Grilled Chicken Caesar Salad
Romaine, grilled chicken, light Caesar dressing, whole grain croutons
🍽️ Dinner
Shrimp Pasta
Whole wheat pasta, shrimp, garlic, cherry tomatoes, spinach, olive oil
🥜 Snack
Veggies & Hummus
Carrot sticks, cucumber, bell pepper with hummus
🌅 Breakfast
Breakfast Burrito
Scrambled eggs, black beans, salsa, cheese, whole wheat tortilla
🥗 Lunch
Lentil Soup
Hearty lentil soup with a slice of crusty bread
🍽️ Dinner
Slow Cooker Chicken & Root Vegetables
Chicken thighs, carrots, parsnips, potatoes, herbs
🥜 Snack
Greek Yogurt & Walnuts
Greek yogurt with honey & walnuts
Grocery List
Proteins
- Chicken breast (600g)
- Chicken thighs (500g)
- Salmon fillet (150g)
- Lean ground turkey (500g)
- Sirloin steak (150g)
- Pork tenderloin (300g)
- Shrimp (200g)
- Eggs (1 dozen)
- Canned tuna (1 can)
- Protein powder (1 tub)
Dairy
- Plain Greek yogurt (1 kg)
- Cottage cheese (500g)
- Milk (2 L)
- Feta cheese
- Cheddar cheese (small block)
Grains & Starches
- Rolled oats
- Quinoa
- Brown rice
- Whole wheat pasta
- Whole wheat tortillas
- Whole grain bread
- Whole wheat buns
- Granola
Fruits & Vegetables
- Bananas (4)
- Mixed berries (2 cups)
- Apples (2)
- Oranges (1)
- Pineapple
- Avocado (1)
- Spinach (large bag)
- Romaine lettuce
- Mixed greens
- Broccoli
- Green beans
- Asparagus
- Bell peppers
- Tomatoes
- Cherry tomatoes
- Cucumber
- Carrots
- Celery
- Red onion
- Sweet potatoes (3)
- Potatoes (2)
- Parsnips
Pantry Staples
- Olive oil
- Peanut butter
- Honey
- Soy sauce
- Hummus
- Salsa
- Chia seeds
- Almonds & walnuts
- Dried cranberries
- Black beans (canned)
- Chickpeas (canned)
- Lentils
- Corn (canned or frozen)
- Everything bagel seasoning
- Protein bars (2)
Want a meal plan customized to YOUR goals?
This starter kit is a great foundation — but a personalized plan built around your body, schedule, and food preferences gets results faster.
Book a Free Discovery Call