7 Day Healthy Eating Plan To Try Next Week

If you aim to go into a week-long healthy diet to either lose weight or gain it, you are advised to begin with a “day of preparation” which is day zero. This pause is needed if you are an “unhealthy” eater before you decide to indulge this life-changing decision. Your body needs to adjust and this step is one way to do it. Taking a day out before your diet doesn’t mean you don’t get to eat well.

The difference in day zero is that either you’d reduce your usual food intake when you know that you’re overeating, or increase it a little if you’re aware that you’re not getting enough. This practice also means that you can reverse the meal plan (day 7 to day 1) depends on your goal.

Beginning Your Healthy Eating Plan

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Day Zero: Planning and Preparation

Here’s the thing, in day zero, you are going to prepare your healthy eating plan for the next seven days. However, in this article, a particular meal guide has already been drafted for you. You can still change the meal plan below depends on your choice as they are only suggestions. You can consider your options inside the “four core virtues,” also known as prep tip, in a typical diet plan:

  1. You should control your portion sizes
  2. You can add lean meats, poultry, eggs, fish, nuts, and beans
  3. You have to reduce trans fats, added sugars, and sodium
  4. You should take more whole grains, vegetables, fruits, and low-fat (or even fat-free) dairy products

For emphasis, the last three virtues are what comprises your calorie intake. Calories are crucial for your energy and you need to maintain the balance on its levels. If you wish to lose weight, you have to reduce your daily calories, and if you want to gain it, you need to do the other way around, which is to increase it. Hence, for those people who belong to the former category, they have to take around 1,500-1,800 calories a day, although the lowest and safest calorie intake has to be not less than 1,200.

An excellent example of a balanced meal plan on a daily basis goes like this: For breakfast, you should not over-do it by starting with a high-fat and calorie intake just yet. It’d be best if you eat something that will give you plenty of energy like protein and fiber which usually include some fresh fruit among others. On the other side, a mid-morning snack is primarily up to you. You will not need it if you consume a substantial breakfast, although if you didn’t, you can always take some but make sure to be not that much.

For your lunch, you have adequate options such as a packed sandwich, leftovers from last night (reheat it first though), a healthy clear soup, or a fresh vegetable salad. It depends on your preference. Like the other snacks, a mid-afternoon one is also optional. You can have it if you want, only with low calories so you will not ruin your appetite for dinner. For your dinner, you can actually “indulge” a little, especially if you didn’t get enough calories during the day. You can divide your meal into four portions; meat or proteins, starch, and different vegetables.

Lastly, evening snack is also optional for you. However, if you do take one, you are advised to have a light complex carbohydrate snack over the greasy foods, and sweets with highly refined sugars.

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Day One

Breakfast (555 calories)

  • One cup low-fat milk
  • Herbal tea or black coffee
  • Whole grain toast with butter (2 slices)
  • 2 poached eggs
  • 1 grapefruit

Mid-Morning Snack (360 calories)

  • One cup yogurt (plain) with honey (2 tbsp)
  • One banana
  • Water

Lunch (425 calories)

  • A 6-ounce portion of chicken breast (baked or roasted)
  • Large garden salad (tomato, onion, one cup croutons, 3 tbsp oil, and vinegar)
  • Water

Mid-afternoon snack (157 calories)

  • ½ piece pita bread
  • 3 tbsp hummus
  • One cup sliced carrots
  • Water or herbal tea

Dinner (646 calories)

  • One cup brown rice
  • 4-ounce portion halibut
  • One cup steamed broccoli
  • Small garden salad (with one cup of spinach leaves)
  • Sparkling water or white wine

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Day Two

Breakfast (449 calories)

  • 1 french toast with maple syrup (1 tbsp)
  • 1 egg (scrambled or poached)
  • 1 serving turkey bacon
  • Orange juice (1 cup)
  • Black coffee or herbal tea

Mid-morning snack (233 calories)

  • Sliced carrots and cauliflower pieces (1 cup each)
  • Ranch dressing (2 tbsp)
  • Water, tea, or coffee

Lunch (542 calories)

  • One veggie burger (with whole grain bun)
  • Northern beans (1 cup)
  • Non-fat milk

Mid-afternoon snack (202 calories)

  • 1 pita with hummus (2 tbsp)
  • 1 apple
  • Lime juice

Dinner (634 calories)

  • 1 trout filet
  • Green beans and brown rice (one cup each)
  • Small garden salad
  • A glass of beer
  • Water

Evening snack (201 calories)

  • Cottage cheese (1 cup)
  • 1 fresh peach

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Day Three

Breakfast (537 calories)

  • Whole wheat flakes with non-fat milk (one cup each)
  • Whole grain toast (1 slice) with peanut butter (1 tbsp)
  • 1 banana
  • Coffee or tea

Snack (106 calories)

  • 1 tangerine
  • 1 cup grapes
  • Water, coffee, or tea

Lunch (419 calories)

  • Tuna wrap (one wheat flour tortilla, ½ can pack tuna, lettuce, 1 tbsp mayonnaise, and tomato)
  • Avocado (1 slice)
  • Non-fat milk

Snack (323 calories)

  • Cottage cheese (one cup)
  • 4 graham crackers
  • Fresh pineapple juice
  • Sparkling water

Dinner (585 calories)

  • Lasagna (1 serving)
  • Small garden salad
  • Non-fat milk

Snack (158 calories)

  • 1 apple
  • Non-fat milk

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Day Four

Breakfast (401 calories)

  • Cornflakes (1 cup) with sugar (2 tsp) and non-fat milk (1 cup)
  • One hard-boiled egg
  • One banana
  • Coffee or tea

Snack (302 calories)

  • Plain yogurt with honey (1 tbsp), blueberries (1 cup), and almonds (1 tbsp)
  • Water, coffee, or tea

Lunch (413 calories)

  • Whole wheat pasta (1 cup) with red pasta sauce (½ cup)
  • Medium garden salad
  • Water

Snack (303 calories)

  • Cottage cheese (1 ½ cup)
  • One fresh peach
  • Water

Dinner (500 calories)

  • Pork loin (4 ½ ounce)
  • Small garden salad
  • Small baked sweet potato
  • Asparagus (1 cup)
  • A glass of wine
  • Sparkling water

Snack (279 calories)

  • 5 graham crackers
  • Strawberries (1 cup)
  • Non-fat milk

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Day Five

Breakfast

  • Natural or greek yogurt (3 tbsp)
  • Muesli (½ cup)
  • Fresh mixed berries (¾ cup)
  • Cinnamon sprinkles
  • Coffee or tea

Snack

  • Skim latte (regular)

Lunch

  • Large garden salad with drained tuna (90 grams)
  • ¼ avocado
  • Water, tea, or coffee

Snack

  • Walnuts (a handful)
  • One apple

Dinner

  • Chicken breast (160 grams)
  • Steamed broccoli, beans, quinoa (½ cup each)
  • Olive oil (1 tbsp)
  • A glass of wine
  • Sparkling water

Snack

  • 2 squares of dark chocolate

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Day Six

Today’s meal depends on you as long as you do not exceed the target calorie intake.

Breakfast

  • 1 protein source
  • 1 fruit or vegetable
  • Coffee or tea

Snack

  • 1 protein source

Lunch

  • 2 protein source
  • 2 vegetables (leafy greens)
  • 1 fruit

Snack

  • 1 protein snack
  • 1 fruit or vegetable

Dinner

  • 2 protein source
  • 1 starch or grain
  • 2 vegetables (leafy greens)
  • Water, wine, or tea

Snack

  • 1 fruit

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Day Seven

Today’s meal plan is listed as ingredients for particular dishes.

Breakfast (300 calories)

    • Scrambled eggs (1 and 2 egg whites) with canned green chilies (2 tbsp), and cheddar cheese (2 tbsp)
    • 1 wheat tortilla
    • ½ grapefruit

Lunch (400 calories)

    • Chicken Panini
    • Frozen vegetables (1 ½ cup)

Dinner (500 calories)

    • Brown rice (1 cup)
    • Sesame oil, grated ginger, low sodium soy sauce (1 tbsp each)
    • 3-ounces shrimp
    • Chopped bok choy (2 cups)

Snack (150 calories)

    • Light beer (12oz) and 12 pistachios
    • 1 sliced apple with peanut butter (1 tbsp)
Day Eight: Make It A Habit

Your healthy eating plan primarily depends on you. If you think that it suits your lifestyle, as well as your budget, you should go for it. After all, you can follow these suggested meals or create your own by just sticking to the guidelines like the four core virtues. Start eating healthy not only for next week but also on the weeks after.

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