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Healthy Meal Planning Made Easy: A Week’s Worth of Balanced Recipes
Planning healthy meals doesn’t have to be overwhelming. With a little preparation and the right recipes, you can enjoy nutritious, delicious meals all week long. Below is a simple 7-day meal plan featuring balanced recipes that are easy to prepare and packed with nutrients.
Monday: Quinoa & Veggie Bowl
Ingredients:
- 1 cup quinoa, rinsed
- 2 cups water or vegetable broth
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1 avocado, sliced
- ½ cup chickpeas, drained and rinsed
- 2 tbsp olive oil
- 1 tbsp lemon juice
- Salt and pepper to taste
Instructions:
- Cook quinoa in water or broth according to package instructions.
- In a large bowl, combine cooked quinoa, tomatoes, cucumber, avocado, and chickpeas.
- Drizzle with olive oil and lemon juice, then season with salt and pepper.
- Toss gently and serve.
Tuesday: Grilled Chicken with Roasted Sweet Potatoes
Ingredients:
- 2 boneless, skinless chicken breasts
- 2 medium sweet potatoes, cubed
- 1 tbsp olive oil
- 1 tsp paprika
- ½ tsp garlic powder
- Salt and pepper to taste
- Fresh parsley for garnish
Instructions:
- Preheat oven to 400°F (200°C). Toss sweet potatoes with olive oil, paprika, garlic powder, salt, and pepper.
- Roast for 25-30 minutes until tender.
- Season chicken with salt and pepper, then grill or pan-sear until fully cooked (about 6-7 minutes per side).
- Serve chicken with roasted sweet potatoes and garnish with parsley.
Wednesday: Lentil & Spinach Soup
Ingredients:
- 1 cup dried lentils, rinsed
- 4 cups vegetable broth
- 1 onion, diced
- 2 garlic cloves, minced
- 2 carrots, chopped
- 2 cups fresh spinach
- 1 tsp cumin
- Salt and pepper to taste
Instructions:
- In a large pot, sauté onion and garlic until fragrant.
- Add carrots, lentils, broth, and cumin. Bring to a boil, then simmer for 25 minutes.
- Stir in spinach and cook for another 5 minutes.
- Season with salt and pepper before serving.
Thursday: Baked Salmon with Asparagus
Ingredients:
- 2 salmon fillets
- 1 bunch asparagus, trimmed
- 1 tbsp olive oil
- 1 tsp lemon zest
- ½ tsp dried dill
- Salt and pepper to taste
Instructions:
- Preheat oven to 375°F (190°C).
- Place salmon and asparagus on a baking sheet. Drizzle with olive oil.
- Sprinkle with lemon zest, dill, salt, and pepper.
- Bake for 15-20 minutes until salmon flakes easily.
Friday: Chickpea & Avocado Wrap
Ingredients:
- 2 whole wheat tortillas
- 1 cup mashed chickpeas
- 1 avocado, sliced
- ½ cup shredded carrots
- ¼ cup hummus
- Handful of spinach leaves
Instructions:
- Spread hummus on each tortilla.
- Layer with mashed chickpeas, avocado, carrots, and spinach.
- Roll tightly and slice in half before serving.
Saturday: Turkey & Veggie Stir-Fry
Ingredients:
- 1 lb ground turkey
- 2 cups mixed bell peppers, sliced
- 1 cup broccoli florets
- 2 tbsp low-sodium soy sauce
- 1 tbsp sesame oil
- 1 tsp ginger, minced
- 2 garlic cloves, minced
Instructions:
- Heat sesame oil in a pan and cook turkey until browned.
- Add garlic, ginger, peppers, and broccoli. Stir-fry for 5-7 minutes.
- Pour in soy sauce and cook for another 2 minutes.
- Serve over brown rice or quinoa.
Sunday: Greek Yogurt Parfait
Ingredients:
- 1 cup Greek yogurt
- ½ cup mixed berries
- ¼ cup granola
- 1 tbsp honey
Instructions:
- Layer yogurt, berries, and granola in a bowl.
- Drizzle with honey and enjoy!
Meal Planning Tips
- Prep Ahead: Wash and chop veggies in advance.
- Batch Cooking: Make larger portions for leftovers.
- Stay Flexible: Swap ingredients based on what’s in season.
- Hydrate: Drink plenty of water throughout the day.
With this simple meal plan, eating healthy becomes effortless. Enjoy balanced, flavorful meals all week long!
