7-Day Healthy Eating Plan

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Last updated on May 25th, 2020 at 02:34 pm

Believe it, or not, it is already the beginning of a new month, which means it’s time for our monthly week-long clean eating challenge. A time when we forget our excuses and follow a 7-day healthy eating plan to have more energy, feel better and maintain a healthy body, even when getting in 5,000 steps a day is more difficult than asking a stranger to cook you a meal and deliver it to your house. No slip-ups, no cheat meals, just getting back on track with eating healthy and enjoying easy and healthy meals for breakfast, lunch and dinner. The recipes in this clean eating meal plan are budget-friendly, easy to meal prep and great if you’re new to eating healthy.

Bread. The thing we all have on our minds right now. Somehow over the last few weeks, we forgot about the keto diet and gluten sensitivity and started looking for bread recipes. Surprise. I’m still in the game, suckers!

The first thing my dad, who has diabetes, instructed me to do when this whole thing exploded, was to buy sugar and flour. I mentioned we could also buy beans and lentils. Well, if you want to. Thanks, for this eternal wisdom, dad. I’m not gonna get started on how that whole conversation continued. It’s like talking to a wall, who you love and respect, who also talks back to you.

My New Daily Routine

Also fun, my sleeping and eating habits have been all over the place. Here’s a short daily routine you can feel free to copy to live your best life right now.

  • Wake up at 7-8 am, take my vitamin D
  • look at the news
  • pretend to do a 10-minute Youtube yoga video and finish halfway through
  • stare at my phone some more
  • maybe change from my pajamas into sweatpants
  • “work”
  • take a nap at around 4-6 pm
  • cook and eat
  • stay up until 2 am.

I’ve been making bread and sandwiches for most of my meals. My dinner at midnight yesterday consisted of pizza that I had with a salad on the side. Scientific research has shown these cancel each other out and you end up in caloric deficit.

Healthy Meal Plan With Simple Foods

To be honest, I didn’t intend to be doing a healthy eating plan for this month, but I realized we need structure more than ever now. Myself, I need structure and I need a meal plan because those bread eating and sitting marathons are not going to turn me into a gymnast, mkay?

Can you imagine all the athletes letting themselves go and coming back to Olympia or Euro 2021 with muffin tops and double chins? I just did. 5 min in, out of breath and ready for a sandwich break.

So this healthy eating plan is perfect for beginners, as the recipes are quite easy and very quick to make. Everything is within the 30-minute range, one pan or one bowl will do and the recipes are great for eating healthy on the budget. You also get to use some of the non-perishables that we all have at home now.

To help you stay on track with your health and fitness goals make sure to get my free meal planner and healthy grocery list – all you need to do is subscribe below and you’ll get instructions how to access the free resource library.

Okay, now I didn’t want this meal plan to include too many ingredients, but I did want it to include some fresh produce as well. If you don’t have fresh produce – use frozen vegetables or fruit and work with whatever you have.

Meal Plan Recipes


Healthy Banana Bread

Overnight Oats

10-Minute Homemade Granola

Healthy Banana Oatmeal Pancakes

Lunch & Dinner

Mediterranean Salmon Bowl

Healthy Chickpea and Tuna Bowls

15-Minute Garlic Shrimp In Tomato Sauce

Healthy Lentil Wraps 3.0.

20-Minute Bean Soup

Quinoa Fried Rice

7-Day Healthy Eating Plan

Day 1:

  • Healthy Banana Bread
  • 20-Minute Bean Soup
  • Mediterranean Salmon Bowl

Day 2:

  • Healthy Banana Bread
  • Mediterranean Salmon Bowl (leftovers)
  • Healthy Lentil Wraps 3.0.

Day 3:

  • 10-Minute Homemade Granola (make ahead) with yogurt of choice and fruit or Overnight Oats
  • 20-Minute Bean Soup (leftovers)
  • 15-MinuteGarlic Shrimp In Tomato Sauce

Day 4:

  • Healthy Banana Bread
  • Healthy Lentil Wraps 3.0. (leftovers)
  • Healthy Chickpea and Tuna Bowls

Day 5:

  • 10-Minute Homemade Granola with yogurt of choice and fruit or Overnight Oats
  • Healthy Chickpea and Tuna Bowls (leftovers)
  • Quinoa Fried Rice

Day 6:

  • Healthy Banana Oatmeal Pancakes
  • Quinoa Fried Rice
  • Healthy Lentil Wraps 3.0.

Day 7:

  • Healthy Banana Oatmeal Pancakes
  • Healthy Lentil Wraps 3.0. (leftovers)
  • 15-MinuteGarlic Shrimp In Tomato Sauce


I’ve been making these no bake cookies a lot lately and intend to keep making them as I find my chocolate cravings are really intense right now.

Healthy tropical green smoothie

I also recommend eating the one or the other fresh vegetable or fruit get your daily dose of vitamin C. You can make this green smoothie or don’t prepare anything and snack on berries, oranges and peppers (can’t say I’ve ever done that, but I’ve seen people actually eat bell peppers at uni – they seemed to like it and you cover most of your vitamin C needs with 1/2 bell pepper).

Okay, time to get into those sweatpants now and then for the afternoon nap, don’t want to disrupt the schedule too much, right?

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