7‑Day Balanced Eating Plan (Simple Whole Food)
Use hand‑size portions; add or reduce starchy carbs based on activity.
Day 1
Breakfast
Oat + Eggs
Lunch
Chicken quinoa bowl
Dinner
Salmon + sweet potato + asparagus
Snacks
Nuts + fruit / veggies + hummus
Day 2
Breakfast
Greek Yogurt Bowl
Lunch
Tuna salad with greens
Dinner
Stir‑fry tofu + brown rice
Snacks
Nuts + fruit / veggies + hummus
Day 3
Breakfast
Veggie Omelet
Lunch
Turkey wrap + fruit
Dinner
Chicken fajita bowl
Snacks
Nuts + fruit / veggies + hummus
Day 4
Breakfast
Overnight Oats
Lunch
Lentil soup + side salad
Dinner
Turkey chili + cornbread
Snacks
Nuts + fruit / veggies + hummus
Day 5
Breakfast
Protein Smoothie
Lunch
Sushi bowl (rice+salmon+avocado)
Dinner
Cod + potatoes + green beans
Snacks
Nuts + fruit / veggies + hummus
Day 6
Breakfast
Chia Pudding
Lunch
Grain salad (farro+feta+veg)
Dinner
Pasta with shrimp + salad
Snacks
Nuts + fruit / veggies + hummus
Day 7
Breakfast
Waffles (Whole‑grain)
Lunch
Burger bowl (beef+toppings)
Dinner
Roast chicken + quinoa + broccoli
Snacks
Nuts + fruit / veggies + hummus
Adjust portions to hunger, energy, and schedule. Season to taste.