Your easy 7-day healthy meal plan (with recipes)
We all know the feeling. It is 5pm and you have just finished work. You are tired and hungry. You open the fridge and stare at a random assortment of ingredients. You see half an onion, some cheddar cheese, and a jar of pickles. The question “what is for dinner?” feels like the hardest question in the world.
This is usually when we reach for the takeaway menu or throw a frozen pizza in the oven. While those foods are tasty, eating them every day can make us feel sluggish. It can also cost a lot of money
The best way to stop this stress is to have a plan. Meal planning does not have to be boring or difficult. You do not need to be a professional chef. You just need a simple list of meals that taste good and make you feel good.
This guide gives you a simple, 7-day healthy meal plan based on my recipes with tips and tricks to help you. This is not about eating tiny portions of lettuce. It is about tasty food that fills you up.
Why do you need a 7-day healthy meal plan?
Meal planning might sound boring. But it is actually very freeing. When you know what you are eating, you do not have to waste brain power thinking about it every day.
It is also vital for your health. Research from the British Nutrition Foundation shows that only 1 in 3 adults in the UK manage to eat their 5 A Day of fruit and vegetables. That number drops to 1 in 10 for teenagers. That is a worry.
When we rush our food choices, we grab what is easy. Usually, that means processed food high in salt, sugar, and fat. By planning, you can make sure you hit those healthy targets without trying too hard.
The rules of healthy eating
Before we look at the recipes, it helps to know what we are aiming for. The NHS uses something called the Eatwell Guide. It shows how much of each food group we should eat to stay healthy.
You do not need to get the balance perfect at every single meal. You just need to get it right over the course of a day or a week.
Here are the main groups you should include in your 7-day healthy meal plan:
Fruit and vegetables
These should make up just over a third of what you eat. You need at least 5 portions a day. Fresh, frozen, tinned, dried, or juiced all count. But stick to one glass of juice a day because of the sugar.
Starchy foods
Potatoes, bread, rice, and pasta should also make up over a third of your diet. Try to choose wholegrain versions where you can. They have more fibre and keep you full for longer.
Protein
This includes beans, pulses, fish, eggs, and meat. Beans and lentils are brilliant because they are low in fat and high in fibre. The NHS suggests eating 2 portions of fish a week, with 1 of them being oily fish such as salmon or mackerel.
Dairy or alternatives
Milk, cheese, and yoghurt give you calcium and protein. Go for lower-fat and lower-sugar options when possible.
Oils and spreads
We need some fat, but not too much. Choose unsaturated oils like olive or rapeseed oil. Use them in small amounts.
Your 7-day healthy meal plan strategy
This plan relies on three key recipes. I will use them in different ways throughout the week. This saves you from having to cook from scratch three times a day.
The three core recipes are:
- Overnight Oats: Ideally for breakfast.
- Curry Loaf: A versatile lunch or snack.
- Chicken and Mushroom Curry: A “fakeaway” dinner.
I will fill the gaps with other simple ideas.
Monday
- Breakfast: Apple and Cinnamon Overnight Oats.
- Lunch: Curry Loaf served with a large green salad.
- Dinner: Chicken and Mushroom Curry with boiled rice.
Tuesday
- Breakfast: Raspberry Overnight Oats.
- Lunch: Leftover Chicken and Mushroom Curry (ensure you reheat it thoroughly).
- Dinner: Baked potato with beans and a side salad.
Wednesday
- Breakfast: Two boiled eggs with wholemeal toast.
- Lunch: Curry Loaf with coleslaw.
- Dinner: Wholemeal pasta with tomato sauce and vegetables.
Thursday
- Breakfast: Banana Overnight Oats.
- Lunch: Tomato soup with a slice of wholemeal bread.
- Dinner: Grilled fish with new potatoes and broccoli.
Friday
- Breakfast: Overnight Oats with your choice of fruit.
- Lunch: Curry Loaf served with couscous.
- Dinner: Homemade pizza using a tortilla wrap base, topped with lots of veg.
Saturday
- Breakfast: Scrambled eggs and grilled tomatoes.
- Lunch: Ham or cheese sandwich with salad on wholemeal bread.
- Dinner: Lean beef or vegetarian chilli with rice.
Sunday
- Breakfast: Full English breakfast (grill the bacon and sausages, poach the eggs).
- Lunch: Roast chicken dinner with lots of vegetables.
- Dinner: Use up any leftover roasted veg to make a soup.
The recipes
Here is how to make the three core meals mentioned above for the 7-day healthy meal plan. These recipes are designed to be simple and require very little equipment. You basically just need a bowl, a loaf tin, and a frying pan.
1. Healthy Overnight Oats
This is the ultimate convenience breakfast. You make it the night before while you are waiting for the kettle to boil. It sits in the fridge while you sleep and is ready to grab in the morning.
These can last up to 5 days in the fridge. That means you can make a big batch on Sunday night and have breakfast sorted for the whole working week.
Ingredients:
- 40g plain porridge oats (use rolled oats, not instant)
- 150g fat-free natural yoghurt
- Fruit or flavourings of your choice
Check my overnight oats guide for tips, method and unique flavour ideas.
2. Low-Calorie Curry Loaf
This is a vegetarian alternative to meatloaf. It is brilliant for lunch because it is firm enough to slice and put in a lunchbox. You can eat it hot or cold.
The main ingredient is chickpeas. Chickpeas are fantastic for you. They are full of fibre and iron. This recipe is also very low in fat to perfect for a healthy meal plan.
Ingredients:
- 380g tin of chickpeas (drained)
- 4 large eggs
- 2 tbsp medium curry powder
- 3 large carrots (grated)
- 1 large red onion (diced)
- 1 tbsp tomato puree
Have a read of my full curry loaf recipe for tips, tricks and suggestions to make it amazing.
3. Chinese Chicken and Mushroom Curry
We all love a takeaway curry. But they are often loaded with oil and cream. This version gives you that same comforting taste but with much less fat. It is what people often call a “fakeaway”.
You can make this with chicken or use Quorn pieces if you want a vegetarian version.
Ingredients:
- 2 chicken breasts (sliced) or 150g Quorn pieces
- 1 red onion (sliced)
- 300g mushrooms (sliced)
- 100g frozen peas
- 1 tbsp medium curry powder
- 1 stock pot (chicken or vegetable)
- 300ml boiling water
- 1 tbsp fat-free natural yoghurt
My Chicken and Mushroom Curry recipe has tips, tricks and the method, including how to make it vegetarian!
Tips for sticking to the 7-day healthy meal plan
Starting a new meal plan can feel like a lot of work. Here are a few tips to make it easier.
Batch cook where you can
The Curry Loaf recipe makes several slices. Make two loaves at once and freeze one. The Overnight Oats can be made in five jars at once. In the future, you will be very grateful for the 7-day healthy meal plan, which encourages you to prep in advance so you can just grab breakfast and go.
Allow for treats
If you try to be 100% perfect, you will probably fail. I suggest including “treats” in your plan. If you ban chocolate completely, you will only want it more. Have a small bar of chocolate or a bag of crisps now and then. It stops you from binging later.
Drink plenty of water
The Eatwell Guide recommends 6 to 8 glasses of fluid a day. Water, sugar-free squash, tea, and coffee all count. Sometimes we think we are hungry when we are actually just thirsty. Have a glass of water before you reach for a snack and this 7-day healthy meal plan will work well.
Check your cupboards first
Before you go shopping, check what you already have. You might have a bag of frozen peas or a tin of chickpeas at the back of the cupboard. Use them up. It saves money and stops food waste.
7-day healthy meal plan: Frequently Asked Questions
Can I lose weight on this plan?
Yes. These recipes are designed to be low in calories and high in protein and fibre. Many of them are suitable for plans like Slimming World or Weight Watchers. However, weight loss depends on your total calorie intake versus how much you move.
Is this food expensive?
No. These recipes use basic ingredients. Tinned chickpeas, frozen peas, eggs, and oats are some of the cheapest healthy foods you can buy. Meat is usually the most expensive part, so using chickpeas in the Curry Loaf helps keep costs down.
Will my kids eat this?
The ideas in this 7-day healthy meal plan are family-friendly meals. The curry is mild (unless you add hot powder). If your kids are fussy about “bits” in their food, you can chop the onions and carrots very small for the loaf.
Do I have to be a good cook?
Not at all. The Curry Loaf is just blending and baking. The Oats require no cooking. The curry is just chopping and stirring. You do not need any fancy skills.
Making the 7-day healthy meal plan work for you
The most important thing about any meal plan is that you can stick to it. If you hate mushrooms, leave them out of the curry. If you do not like carrots, put peppers in the loaf instead.
Cooking healthy food does not have to mean spending hours in the kitchen. With a little bit of planning and some simple recipes, you can feed yourself and your family well every day of the week.
Start with your next shop. Buy some oats. Grab a tin of chickpeas. You have got this.
Let me know what you think of this 7-day healthy meal plan in the comments below. Has it helped? Would you like more meal plans?
