7 Day Healthy Meal Guide
🌿 7-Day Healthy Recipe Guide
Simple, nourishing meals to support your wellness journey all week long
Fuel your body with easy, balanced meals designed to help you stay consistent without spending hours in the kitchen. Each day includes a healthy breakfast, lunch, and dinner with simple, beginner-friendly instructions.
✨ Day 1
Breakfast: Berry Protein Smoothie
Ingredients: banana, frozen berries, spinach, protein powder, almond milk
Instructions: Blend all ingredients until smooth. Add extra berries on top.
Lunch: Turkey & Hummus Wrap
Ingredients: whole-grain tortilla, turkey slices, hummus, spinach, cucumbers
Instructions: Spread hummus on the tortilla, layer turkey and veggies, roll tightly, slice.
Dinner: Lemon Herb Chicken + Veggies
Ingredients: chicken breast, lemon, garlic, broccoli, olive oil
Instructions: Season chicken with lemon and garlic. Bake at 400°F for 20–25 minutes. Roast broccoli on the same pan.
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✨ Day 2
Breakfast: Overnight Oats
Ingredients: oats, almond milk, chia seeds, cinnamon, blueberries
Instructions: Mix ingredients in a jar, seal, and refrigerate overnight.
Lunch: Quinoa Power Bowl
Ingredients: quinoa, chickpeas, spinach, avocado, balsamic
Instructions: Cook quinoa. Add chickpeas, spinach, and sliced avocado on top. Drizzle with balsamic.
Dinner: Shrimp Stir-Fry
Ingredients: shrimp, mixed veggies, garlic, soy sauce or coconut aminos, rice
Instructions: Stir-fry shrimp and veggies in a pan. Serve over cooked rice.
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✨ Day 3
Breakfast: Avocado Toast + Egg
Ingredients: whole-grain toast, avocado, boiled or poached egg
Instructions: Smash avocado on toast, add egg slices, season with pepper.
Lunch: Greek Salad Bowl
Ingredients: lettuce, tomatoes, cucumbers, olives, feta, olive oil
Instructions: Chop all ingredients, toss with olive oil and herbs.
Dinner: Turkey Chili
Ingredients: ground turkey, beans, tomatoes, onions, chili seasoning
Instructions: Brown the turkey. Add beans, tomatoes, onions, and seasoning. Simmer for 20 minutes.
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✨ Day 4
Breakfast: Greek Yogurt Parfait
Ingredients: Greek yogurt, strawberries, granola, honey
Instructions: Layer yogurt, fruit, granola, and drizzle honey on top.
Lunch: Tuna Lettuce Cups
Ingredients: tuna, Greek yogurt, celery, lemon, lettuce cups
Instructions: Mix tuna filling with yogurt + celery + lemon. Scoop into crisp lettuce cups.
Dinner: Sheet-Pan Salmon & Asparagus
Ingredients: salmon, asparagus, garlic, lemon, olive oil
Instructions: Toss asparagus with olive oil. Season salmon with lemon + garlic. Bake both on one sheet at 400°F for 15–18 minutes.
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✨ Day 5
Breakfast: Veggie Egg Scramble
Ingredients: eggs, spinach, peppers, onions
Instructions: Sauté veggies, add eggs, scramble until cooked through.
Lunch: Chicken Caesar Wrap
Ingredients: chicken, romaine, light Caesar dressing, whole-grain wrap
Instructions: Toss ingredients in a bowl. Wrap tightly and slice.
Dinner: Taco Bowl
Ingredients: ground turkey or beef, rice, lettuce, tomatoes, avocado
Instructions: Cook meat with taco seasoning. Layer all ingredients in a bowl.
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✨ Day 6
Breakfast: Peanut Butter Banana Toast
Ingredients: whole-grain toast, peanut butter, banana slices
Instructions: Spread peanut butter on toast. Add banana slices and sprinkle cinnamon.
Lunch: Veggie Pasta Salad
Ingredients: whole-grain pasta, tomatoes, cucumbers, Italian dressing
Instructions: Cook pasta and rinse with cold water. Toss with veggies and dressing.
Dinner: Garlic Chicken & Sweet Potato
Ingredients: chicken breast, sweet potato, garlic, olive oil
Instructions: Roast sweet potatoes for 25 minutes. Bake chicken separately for 20 minutes with garlic + olive oil.
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✨ Day 7
Breakfast: Strawberry Oat Smoothie
Ingredients: strawberries, oats, almond milk, Greek yogurt
Instructions: Blend until creamy and smooth.
Lunch: Avocado Chicken Bowl
Ingredients: grilled chicken, brown rice, avocado, corn, black beans
Instructions: Layer ingredients in a bowl and top with lime juice.
Dinner: Vegetable Soup
Ingredients: celery, carrots, spinach, tomatoes, beans, broth
Instructions: Simmer all ingredients for 20–30 minutes until veggies soften.
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🌱 You’re Nourished for the Week
This 7-day recipe guide is designed to help you stay consistent, energized, and confident — the Mindful Movements Fit way. Add these to your weekly rotation and enjoy healthy eating made simple.
