In this post, I share healthy meals for a week (7 days). I have included breakfast, lunch, dinner and a snack. I lost 4lb on this meal plan.

I took inspiration for the fabulous green smoothies from The Green Smoothie Bible.

Disclaimer: I am not a health professional. You must consult your doctor before making any drastic lifestyle/diet changes.

DAY 1

Breakfast – Smoothie

  • 2 Bananas (sliced) – 200 kcal
  • Juice from one orange – 45 kcal
  • Unsweetened Almond Milk 200ml – 46 kcal
  • Raspberries – 20g – 20 kcal
  • 1 tbspn Honey – 49 kcal
    Total calories = 360

Add the ingredients to a blender and blend until smooth.

Lunch – Tuna and avocado salad

  • 56g Tuna (1/2 tin) – 57 kcal
  • 1/2 Avocado – 200 kcal
  • Cherry Tomatoes, Cucumber and Lettuce – 10 kcal
    Total calories = 267

Cut the salad and avocado into chunks, add to a large plate/bowl, top with the tuna chunks and sprinkle with coarse black pepper.

Dinner – Salmon with roast peppers, cherry tomatoes and couscous on spinach

  • Salmon – 260 kcal
  • Seasoned with Salt, Red Chilli Flakes, Lemon Juice and Basil
  • Spinach (steamed) – 10 kcal
  • Roast Peppers and Cherry Tomatoes – 30 kcal
  • 25g Fruity Moroccan Cous Cous – 50 kcal
    Total calories = 350

Chop into large chunks half a green pepper, red pepper and yellow pepper. Cut cherry tomatoes in half. Place the seasoned salmon, peppers and tomatoes into an oven dish and bake in preheated oven (180C Fan assisted) for 10-15 minutes. In a large serving plate, layer the spinach, peppers, tomatoes, salmon and top with the couscous.

Snack/dessert – Dark chocolate (75% cocoa)
Small bar of Dark Chocolate (Moser Roth from Aldi) – 145 cal

Total calories for the day = 1,122

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DAY 2

Breakfast – Smoothie

  • 2 Bananas (sliced) – 200 kcal
  • 1 Avocado (sliced) – 400 kcal
  • Juice from one orange – 47 kcal
  • 1 Kiwi (sliced) – 55 kcal
  • 120ml Coconut Water – 22 kcal
  • 120ml Orange & Carrot Juice – 45 kcal
    Total calories = 769

Add the ingredients to a blender and blend until smooth.

Lunch – Houmous-topped crispbreads

  • 4 Sesame Crispbreads- 124 kcal
  • 30g Houmous – 105 kcal
  • 4 Cherry Tomatoes
    Total calories = 132

Spread houmous over the crispbreads and top with sliced tomatoes.

Dinner – Jacket potato with tuna and cous cous

  • 200g Baking Potato – 165 kcal
  • 50g Fruity Moroccan Cous Cous – 100 kcal
  • 50g Tuna (1/2 tin) – 55 kcal
  • 30g Houmous – 105 kcal
  • Lettuce, Cherry Tomatoes, Cucumber
    Total calories = 430

Rub a little oil and salt over the potato, pierce all over using a fork, and bake in a preheated oven (200C Fan assisted) for 45 minutes to 1 hour (or until soft inside). Top the jacket potato with tuna and houmous, and serve with salad and couscous.

Snack/dessert – Soy yoghurt with fruit and crisp

  • 75g Alpro Soy Yoghurt (Plain with Coconut) – 40 kcal
  • 20g Apple and Cinnamon Crisp (from Aldi) – 85 kcal
  • 1 Banana (sliced) – 100 kcal
  • Berries – 20 kcal
    Total calories = 245

Add the yoghurt to a small bowl. Top with the crisp cereal, banana slices and berries.

Total calories for the day = 1,576
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DAY 3

Breakfast – Smoothie

  • 2 Bananas (sliced) – 200 kcal
  • 1/2 Avocado (sliced) – 200 kcal
  • 1 Kiwi (sliced)- 55 kcal
  • 50g Kale – 15 kcal
  • 150ml Coconut Water – 38 kcal
  • 150ml Orange & Carrot Juice – 59 kcal
    Total calories = 567

Add the ingredients to a blender and blend until smooth.

Lunch – Peanut butter on toast

  • 2 Wholemeal Slices of Toast- 170 kcal
  • 2 tbspn Peanut Butter – 188 kcal
    Total calories = 358

Spread the peanut butter evenly over the toasted wholemeal slices.

DinnerChinese Chicken Soup

Makes 4 – 6 servings

  • 1 kg Chicken
  • 1/2 Cabbage
  • 2 Large Carrots
  • 1 Egg
  • 1 tspn Dark Soy Sauce
  • 3 tbspn Corn Flour
  • 1.5 tbspn Coarse Black Pepper
  • 0.5 tbspn Salt
    Total calories (per bowl) = approx 200

Recipe for chinese chicken soup can be found here.

Snack/dessert – Chocolate, coconut and strawberry smoothie

  • 1/2 tin Coconut Milk – 74 kcal
  • 1/2 Banana (sliced) – 50 kcal
  • 1 tspn Cocoa Powder – 15 kcal
  • 1/2 tbspn Honey – 25 kcal
  • 4 Strawberries – 20 kcal
    Total calories = 184

Add the ingredients to a blender (except the strawberries) and blend until smooth. Place into a bowl and top with strawberries.

Total calories for the day = 1,309
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DAY 4

Breakfast – Smoothie

  • 2 Bananas (sliced) – 200 kcal
  • 1/2 Avocado (sliced) – 200 kcal
  • 1 Apple (sliced) – 55 kcal
  • 50g Spinach – 15 kcal
  • 200ml Coconut Water – 38 kcal
    Total calories = 508

Add the ingredients to a blender and blend until smooth.

Lunch – Egg salad with olives

  • 2 Medium Free Range Eggs – 168 kcal
  • Tomato, cucumber, lettuce, olives – 50 kcal
    Total calories = 218

Boil the eggs, chop the salad and serve on a large plate or in a bowl. Season with black pepper.

Dinner – Chicken, chilli and garlic stir fry
Serves 4 – 6

  • 350g Chicken Strips – 578 kcal
  • 650g Rice Noodles – 1040 kcal
  • 280g Chilli & Garlic Stir Fry Veg – 150 kcal
  • 125g Mushrooms (sliced) – 26 kcal
  • 1 tbspn Coconut Oil – 134 kcal
  • 1 tspn Salt
  • 1/2 tspn Red Chilli Powder
  • 1 tspn Garam Masala (optional)
    Total calories (depending on serving size) = approx 400

Add the oil, salt and spices to a wok/large pan. Add in the chicken strips and cook on med/high for 10 minutes until white. Stir in the mushrooms and cook for 5 minutes until soft. Add in the stir fry veg, cook for 5 minutes, then add in rice noodles, combining well with the chicken and stir fry veg. Serve.

Snack/dessert – Oat, honey and date bars
Makes 6

  • 100g Oats – 381 kcal
  • 80g Dates – 228 kcal
  • 2 tbspn Honey – 100 kcal
    Total calories (per bar) = 119

Mash the dates with the oats and honey until well combined. Press into a baking tin, and bake in a preheated oven (160C Fan assisted) for 20 minutes or until golden brown on top. Slice into bars while warm. Allow to cool.

Total calories for the day = 1,245
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DAY 5

Breakfast – Smoothie

  • 2 Bananas (sliced) – 200 kcal
  • 1/2 Avocado (sliced) – 200 kcal
  • 50g Kale – 15 kcal
  • 25g Blackberries – 10 kcal
  • 200ml Orange & Carrot Juice – 78 kcal
    Total calories = 503

Add the ingredients to a blender and blend until smooth.

Lunch – Three bean salad

  • 50g Spinach – 15 kcal
  • 50g Chick Peas (ready cooked) – 57 kcal
  • 50g Red Kidney Beans (ready cooked) – 27 kcal
  • 50g Rosecoco Beans (ready cooked) – 30 kcal
  • 6 Green Olives – 20 kcal
  • Tomato and cucumber
    Total calories = 150

Drain the beans, and add all the ingredients to a large plate/bowl. Season with pepper.

Dinner – Tuna tortilla pizza

  • 1 Wheat Tortilla Wrap – 180 kcal
  • 56g Tuna (1/2 tin) – 57 kcal
  • 20g Houmous – 70 kcal
  • 25g Feta Cheese – 70 kcal
  • 5-6 Green Olives – 20 kcal
  • 25g Sweetcorn – 20 kcal
  • Passata – 15 kcal
    Total calories = 432

Spread passata over the tortilla wrap. Top with tuna, sweetcorn and olives. Crumble over the feta cheese and dollop on the houmous. Bake in a preheated oven (160C Fan assisted) for 15 minutes or until the edges of the tortilla wrap have browned.

Snack/dessert – Crispbread and fruit & nut mix

  • Chia and Oat Crispbread – 101 kcal
  • 25g Fruit & Nut Mix – 123 kcal
    Total calories = 224

Total calories for the day = 1,309
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DAY 6

Breakfast – Smoothie

  • 2 Bananas (sliced) – 200 kcal
  • 1/2 Avocado (sliced) – 200 kcal
  • 50g Kale – 15 kcal
  • 1 Orange – 57 kcal
  • 200ml Coconut Water – 38 kcal
    Total calories = 510

Add the ingredients to a blender and blend until smooth.

Lunch – Salmon with salad

  • 100g Pacific Pink Salmon – 141 kcal
  • 20g Sweetcorn – 16 kcal
  • Tomato, lettuce and cucumber
  • Parsley, lemon juice
    Total calories = 165

Cut the salad, place on a large plate or in a bowl, top with salmon flakes, drizzle ovr lemon juice and garnish with chopped parsley.

Dinner – Veg-stuffed Peppers

  • 1 Potato, peeled and diced (150g) – 123 kcal
  • 2 Peppers (320g) – 70 kcal
  • 250g frozen Broccoli and Cauliflower – 85 kcal
  • 25g Feta Cheese – 70 kcal
  • 6 Green Olives (sliced – 20 kcal
  • 30g Mushrooms (diced) – 7 kcal
  • 4 Cherry Tomatoes – 15 kcal
  • 1/2 tspn Coarse Black Pepper
    Total calories = 390

Place the potatoes and frozen broccoli and cauliflower in a pan of cold water, bring to the boil and boil for 5 minutes. Add the veg to a large bowl and mash together. Add in the olives, black pepper and mushrooms and mix well. Mix in the feta cheese. Slice the peppers in half, removing the seeds. Fill the pepper halves with the veg mix, place on a foil covered wire rack/baking tray, top with the cherry tomatoes and bake in a preheated oven (180C Fan assisted) for 20 minutes, or until the topping is golden brown.

Snack/dessert – Soy yoghurt with raspberries & trail mix

  • 200g Alpro (Plain with Coconut) – 110 kcal
  • 25g Raspberries – 8 kcal
  • 25g Trail Mix – 111 kcal
    Total calories = 229

Add the soy yoghurt to a small bowl, top with the raspberries and trail mix.

Total calories for the day = 1,294
———————————
DAY 7

Breakfast – Smoothie

  • 2 Bananas (sliced) – 200 kcal
  • 1/2 Avocado (sliced) – 200 kcal
  • 1 Apple (sliced) – 55 kcal
  • 150ml Coconut Water – 29 kcal
  • 50ml Orange and Carrot Juice – 19 kcal
  • 10g Parsley – 4 kcal
    Total calories = 507

Add the ingredients to a blender and blend until smooth.

Lunch – Tuna and Houmous on Crispbread

  • 4 Sesame Crispbreads – 124 kcal
  • 56g Tuna (1/2 tin) – 57 kcal
  • 20g Houmous – 70 kcal
  • Cucumber Slices
    Total calories = 253

Mix together the tuna and houmous. Spread mixture over the crispbreads and top with the cucumber slices.

Dinner – Three bean burger with sweet potato wedges

  • Wholemeal Bun – 133 kcal
  • 30g Chick Peas (ready cooked) – 35 kcal
  • 50g Red Kidney Beans (ready cooked) – 27 kcal
  • 50g Rosecoco Beans (ready cooked) – 30 kcal
  • 30g Sweetcorn – 25 kcal
  • 15g Plain Breadcrumbs – 54 kcal
  • 1/4 tspn Red Chilli Flakes and Mixed Ground Spice
  • 1/2 tspn Garlic & Ginger Paste
  • Salt to taste
  • 1 Sweet Potato (200g) – 196 kcal
    (Season with 1 tspn lemon juice, 1/8 tspn red chilli powder
    1/4 tspn paprika, salt to taste)
    Total calories = 500

Add the drained beans, spices, salt, garlic & ginger paste, breadcrumbs and sweetcorn to a large bowl and mash together using a potato masher (or the back of a spoon). Grease a foil covered baking tray/wire rack, shape the bean mixture into 1 large burger. Cut the sweet potato into 4 wedges, coat in seasoning, and place on foil with the burger. Bake in preheated oven (180C Fan assisted) for 30 minutes or until sweet potato wedges and burger and golden brown. Sandwich the burger and salad in the wholemel bun, and serve with sweet potato wedges.

Snack/dessert – Banana & strawberry bowl

  • 1 Banana – 100 kcal
  • 50g Strawberries – 20 kcal
    Total calories = 120

Total calories for the day = 1,380

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