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Healthy Seven Day Meal Plan

Meal planning is a great way of being organised, saving money and avoiding waste all at the same time. To see just how easy—and delicious and healthy—it can be, use the grocery list and meal plan below. No crazy ingredients or complicated recipes here! And if you make the recipes when you have time on Sunday, you can toss together the rest of the week’s meals in minutes by combining staples you have on hand with leftovers.

 
Breakfast
Lunch
Dinner

Sunday
Whole-wheat toast with salsa-scrambled eggs
Salad greens mixed with 3 ounces tuna, 1/4 cup herbed brown rice, and 2 tablespoons all-purpose vinaigrette
Roman-style roast chicken with roasted vegetables and herbed brown rice (Reserve 6 thighs, 3 cups brown rice, and 3 1/2 cups roasted vegetables for later in the week.)

Monday
Oatmeal with raisins and almond butter
Salad greens mixed with 1/2 cup rinsed and drained chickpeas and 1 tablespoon all-purpose vinaigrette, stuffed into a toasted whole-wheat pita

Roast vegetable frittata: Chop 1/2 cup leftover roasted vegetables and stir into 2 beaten eggs. Pour into a small nonstick skillet and bake at 350 degrees until set, about 12 minutes.

Tuesday
Whole-wheat toast with 1/8 avocado and 2 ounces smoked salmon
Salad greens mixed with 1/2 cup chopped leftover chicken, 1 tablespoon grated Parmesan cheese, and 1 tablespoon all-purpose vinaigrette
Roast vegetable quesadilla: Chop 1/2 cup leftover roasted vegetables, and toss with 1 ounce shredded low-fat cheddar. Place between 2 tortillas and cook in a skillet over medium heat until lightly brown on both sides. Serve with 1/8 mashed avocado and salsa.

Wednesday
Morning burrito: Scrambled eggs with salsa and 1/8 avocado wrapped in a whole-wheat tortilla
Hummus and pita: Puree 1/2 cup rinsed and drained chickpeas with 1 teaspoon olive oil, 1 small clove garlic, and juice of 1/2 lemon.
Italian chicken soup: Stir 1 crushed clove garlic, 1/2 cup diced leftover chicken, 1/2 cup leftover roasted vegetables, and 1/4 cup leftover brown rice into 2 cups low-sodium chicken broth. Heat over medium-low heat until steaming, about 5 minutes.

Thursday
Oatmeal with raisins and almond butter
Salad greens mixed with 1/4 cup rinsed and drained chickpeas and 1 tablespoon all-purpose vinaigrette stuffed into a warm whole-wheat pita
Chicken with tomatoes and olives: In a sauté pan, combine 1 teaspoon olive oil, 4 chopped black olives, and 1 anchovy fillet. Add 1/4 cup tomato sauce and 1 leftover chicken thigh, and cook until hot. Top with chopped parsley.

Friday
Whole-wheat toast with salsa-scrambled eggs
Toss 1/4 cup rinsed and drained chickpeas, 1/8 diced avocado, and 1 tablespoon all-purpose vinaigrette, and serve over salad greens
Brown rice and roasted vegetable casserole: Combine 1 cup leftover roasted vegetables, 1 cup leftover brown rice, 1 egg, and 1/4 cup parsley in an oven-safe skillet. Top with 2 tablespoons shredded low-fat cheddar. Bake at 350 degrees until warmed through and cheese is melted, about 8 to 10 minutes. Reserve half for lunch tomorrow, and eat half with salad greens tossed with 1 tablespoon all-purpose vinaigrette.

Saturday
Whole-wheat toast with 1/8 avocado and 2 ounces smoked salmon
Leftover brown rice and roasted vegetable casserole
Pita pizza: Spilt 1 pita, and spread a thin layer of tomato sauce over each half. Top with leftover roasted vegetables, chopped olives, and 2 tablespoons grated Parmesan cheese. Broil until pizza is hot and cheese is browned, about 2 minutes

 

Ready to get started? Check below for recipes!

 

Roman-Style Roast Chicken

Serves: 1 with leftovers

 

Ingredients:

2 teaspoons fennel seeds

1/4 teaspoon red pepper flakes

1/2 teaspoon salt

2 cloves garlic, minced

1 tablespoon extra-virgin olive oil

8 boneless, skinless chicken thighs (about 2 pounds), trimmed

Cooking spray

 

Directions:

  1. Preheat oven to 350 degrees.
  2. In a large mixing bowl, combine fennel seeds, red pepper flakes, salt, garlic, and oil. Add chicken thighs and toss to coat well. Spray a baking sheet with nonstick cooking spray, and arrange chicken in a single layer. Roast until chicken registers 165 degrees on an instant read thermometer, about 25 to 30 minutes.

 

All-Purpose Vinaigrette

Makes: 1 1/4 cups

 

Ingredients:

1/2 cup extra-virgin olive oil

1/4 cup white wine vinegar

1/4 cup water

2 tablespoons minced shallot

1 teaspoon Dijon mustard

1/4 teaspoon salt

1/8 teaspoon sugar

Pepper

Directions:

In a mason jar, combine all ingredients, adding pepper to taste, and shake well to blend. Store in the refrigerator for up to 2 weeks. Bring to room temperature before shaking and serving for each use.

Roasted Vegetables

Serves: 1 with leftovers

 

Ingredients:

1 head broccoli, broken down into florets

1 head cauliflower, broken down into florets

1 sweet potato, cut into 1-inch pieces

1 tablespoon extra-virgin olive oil

Salt

Pepper

 

Directions:

  1. Preheat oven to 400 degrees. Line two baking sheets with parchment or nonstick aluminum foil.
  2. In a large mixing bowl, toss together broccoli, cauliflower, sweet potato, and olive oil (working in two batches if needed). Season to taste with salt and pepper. Divide mixture evenly between prepared baking sheets. Roast until tender and beginning to brown, about 30 minutes. Let cool and store in sealed containers in the refrigerator for up to a week.

 

 

Herbed Brown Rice

Makes: 4 cups

 

Ingredients:

1 1/2 cups long-grain brown rice

2 1/3 cup water

1 teaspoon olive oil

1/4 teaspoon salt

1/2 cup chopped parsley leaves

Directions:

  1. Preheat oven to 375 degrees.
  2. Place rice in an 8-by-8-inch baking dish. Bring water to a boil, and add to rice with oil and salt. Cover tightly with aluminium foil and bake for 1 hour.
  3. Remove from the oven and stir in parsley. Let cool and store in sealed containers in the refrigerator for up to a week.