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Start Fresh: A 7-Day Healthy Meal Plan to Kickstart Your Routine

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Ready to reset your eating habits? This simple, nutrient-packed meal plan is designed to energize your body, improve digestion, and help you feel your best—all in just one week. No extreme restrictions, just wholesome, delicious food!

Day 1: Light & Energizing

Breakfast: Greek yogurt with berries, chia seeds, and a drizzle of honey.

Lunch: Quinoa salad with chickpeas, cucumber, cherry tomatoes, and lemon-tahini dressing.

Dinner: Grilled salmon with roasted asparagus and sweet potato mash.

Snack: Handful of almonds and an apple.

Day 2: Plant-Powered

Breakfast: Oatmeal topped with banana slices, almond butter, and cinnamon.

Lunch: Lentil soup with a side of mixed greens and whole-grain bread.

Dinner: Stir-fried tofu with broccoli, bell peppers, and brown rice.

Snack: Carrot sticks with hummus.

Day 3: Protein Boost

Breakfast: Scrambled eggs with spinach and avocado on whole-grain toast.

Lunch: Grilled chicken wrap with whole-wheat tortilla, avocado, and veggies.

Dinner: Turkey meatballs with zucchini noodles and marinara sauce.

Snack: Cottage cheese with pineapple chunks.

Day 4: Mediterranean Flair

Breakfast: Whole-grain toast with smashed avocado, cherry tomatoes, and feta cheese.

Lunch: Greek salad with olives, cucumber, red onion, and grilled chicken.

Dinner: Baked cod with lemon, garlic, roasted Brussels sprouts, and quinoa.

Snack: A handful of walnuts and dried apricots.

Day 5: High-Fiber Focus

Breakfast: Chia pudding made with almond milk, topped with granola and blueberries.

Lunch: Black bean and veggie burrito bowl with brown rice, salsa, and guacamole.

Dinner: Stuffed bell peppers with lean ground turkey, quinoa, and diced veggies.

Snack: Sliced pear with a sprinkle of cinnamon.

Day 6: Comfort Food, Made Healthy

Breakfast: Smoothie with spinach, banana, almond milk, and protein powder.

Lunch: Whole-wheat pasta with turkey Bolognese and a side salad.

Dinner: Baked chicken thighs with roasted root vegetables (carrots, parsnips, beets).

Snack: Dark chocolate (85% cocoa) with a few almonds.

Day 7: Balanced & Satisfying

Breakfast: Scrambled tofu with turmeric, sautéed kale, and whole-grain toast.

Lunch: Buddha bowl with roasted sweet potatoes, chickpeas, kale, and tahini dressing.

Dinner: Grilled shrimp skewers with cauliflower rice and steamed green beans.

Snack: A small handful of trail mix (nuts, seeds, and dark chocolate chips).

Tips for Success:

  • Drink plenty of water throughout the day (aim for 8+ glasses).

  • Prep ingredients in advance to save time.

  • Listen to your body—adjust portion sizes as needed.

  • Pair this plan with light exercise (walking, yoga) for best results.

Remember: This plan is a guideline. Feel free to swap ingredients based on dietary needs or preferences. Here’s to a healthier, fresher you!

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