7 Day Meal Plan + Tips For A Healthier Home

Cooking simple meals has been a game-changer.  I spent my early 20s obsessing over my weight and dieting and getting nowhere. In addition, I had preconceived notions of what costs or gym memberships I would have to incur to live a healthy lifestyle. A healthy body starts in the mind, home and kitchen. I have put together a 7 Day Meal Plan with some of my favorite quick and easy meals. I have also included at the end some items that can help you in putting together a practical home mini-gym that is budget-friendly along with some suggestions on how to make your home a little healthier.

7 Day Meal Plan

 Day 1

 Breakfast: Egg & Spinach Scramble + ½ Sweet Potato

Ingredients

• Eggs
• Spinach
• Coconut oil
• Sea Salt
• Garlic & Herb
• ½ Sweet Potato

 Directions

• Cut sweet potato in half and pop in the microwave for about 6 minutes or bake some up on Sunday.
• Lightly coat pan with coconut oil.
• Sauté 1-2 cups of spinach
• Scramble in 2-3 eggs for a couple of minutes (till eggs are cooked through)

Lunch: Grilled Chicken, Roasted Brussels sprouts, and Quinoa (makes 3-4 servings)

 Ingredients

• Brussels Sprouts
• Quinoa
• Extra-Virgin Olive Oil
• Sea Salt
• Cracked Pepper
• Garlic Powder

Directions:

Brussels Sprouts

• Preheat oven to 400 degrees F.
• Line Baking Pan with tin foil.
• Slice Brussels sprouts in half.
• Pour on some extra-virgin olive oil.
• Sprinkle on some seasoning of choice.
• Roast for 40-60 minutes (time depends on how your oven heats and how many sprouts you have).
• Tip: Shake the pan every 10 minutes while baking.

Quinoa

• Whip up 2-3 cups of quinoa

Chicken

*You can grill or bake your chicken

This is how I like to make mine

• Tenderize the chicken until it is very flat with a meat mallet.
• Season with allspice, cinnamon, sea salt & a little extra-virgin olive oil.
• Cook on stove-top lightly greased with coconut oil and add a dash of maple syrup (optional).
• Cooking for only a few minutes on each side on medium to high heat.

**Portion out 4-6 oz. of chicken, ½ cup of quinoa & ½-1 cup of Brussels sprouts per meal

Dinner: Ground Turkey or Bison Stir-Fry with Romaine Salad

Ingredients

• Coconut oil
• Butcher Box Grass-fed ground beef
• Chopped asparagus, broccoli, onions, red bell peppers or any veggies of choice
• Sea, salt, paprika & cinnamon

Directions

• Heat skillet on medium to high with coconut oil.
• Saute veggies till desired texture on medium to high heat.
• Add sea salt, paprika & cinnamon.
• When veggies are almost to desired texture add in ground beef or ground turkey.
• Season some more.
• Ground beef or turkey doesn’t always take long to cook so make sure you don’t overcook it!
• Get a meat thermometer to make sure meat is cooked to optimal temperature.

Snack Options

Option 1: Pistachios + Apple

Option 2: Cherry tomatoes and 1 oz. of goat cheese

Day 2:

Breakfast: Greek Parfait

Ingredients

• 1 cup of Greek Yogurt
• 1 cup of frozen berries
• 1-2 tablespoons of crushed pistachios

Lunch: *No-Bake Mediterranean Salad (Makes 4-5 Servings)

Ingredients

• 1 can chickpeas rinsed and drained
• 3 chopped medium-sized tomatoes
• 4 Green onions finely chopped
• 1-2 Chopped onions
• 1 bunch of Fresh parsley chopped finely (Lebanese style)
• 3 chopped Red Bell Peppers
• Extra-Virgin Oil Sea Salt
• Garlic & Basil Powder

Instructions:

Mix the chickpeas, tomatoes, green onions, parsley, & Romaine. Place in the containers you will use for work.

Dressing: (4-8 Servings)

Mix 7-10 tablespoons of extra-virgin oil with a few heavy shakes of sea salt, powdered garlic and powdered basil. Store in mini-containers, so they are ready to go for you work salad.

Dinner: Grilled Steak or Bunless Bison or Turkey Burgers with Roasted Asparagus and onions

Roasted Asparagus and Onions:

Ingredients

• Asparagus
• Onions
• Extra-Virgin Olive
• Seasoning

Directions

• 425 F.
• Line a baking sheet with foil.
• Dice red onions.
• Lightly dress the asparagus and red onions with a little extra-virgin olive oil.
• Season.
• Roast for 20-25 minutes until veggies are slightly charred and soft (try to mix the veggies around every 7-8 minutes for even roasting).

Snack Options

Option 1: 1 tbs. of almond butter & sliced apple

Option 2: 1 oz. of goat cheese and cherry tomatoes

Day 3

Breakfast: 2 Eggs Sunny Side Up or Scrambled with a side of sautéed spinach and onions

 Lunch: Mediterranean Chicken Patties + Pair with a salad and ½ Sweet Potato

*Prepare a batch of patties on food prep day

Ingredients:

• Sea Salt
• 1-2 cups of Spinach
• Cracked Black Pepper
• 1 cup of chopped Onions
• 4-8 oz. Ground Chicken

Directions:

• Take the ground chicken and ball up the chopped spinach and onions, forming a patty. Place on George Foreman Grill or cook on a skillet.
• If you are cooking on a skillet, it generally takes 3-5 minutes on each side for an individual patty.

Dinner: Grilled Salmon or Meat of Choice with roasted veggies

Snack:

Option 1: Greek Yogurt

Option 2: Chia Seed Pudding

Vanilla Almond Butter Chia Seed Pudding (Makes 4)

• 20-24 oz. of almond milk
• 4 tablespoons of chia seeds
• 4 tablespoons of almond butter
• Cinnamon
• A dash of vanilla extract
• 1-2 Tbsps. of coconut sugar

 Day 4:

 Breakfast: Smoothie

Ingredients

• 6-8 oz of Vanilla almond milk
• 1 Cup of frozen berries
• 1 Tbs. of almond butter
• 1 Serving of Lyfe Fuel or Protein Shake of choice
• 1 handful of greens (optional) (I like to freeze my spinach for smoothies)
• 2 small pieces of dark chocolate (optional)
• Dash of peppermint extract (optional)
• A little Ice

Directions

• Throw in a blender and enjoy!

Lunch: Bison or ground turkey stir-fry

*Make a batch of this for the workweek

Ingredients

• Coconut oil
• Butcher Box Grass-fed ground beef
• Chopped asparagus, broccoli, onions, red bell peppers or any veggies of choice
• Sea, salt, paprika & cinnamon

Directions

• Heat skillet on medium to high with coconut oil.
• Saute veggies till desired texture on medium to high heat.
• Add sea salt, paprika & cinnamon.
• When veggies are almost to desired texture add in ground beef or ground turkey.
• Season some more.
• Ground beef or turkey doesn’t always take long to cook so make sure you don’t overcook it!

 Dinner: Roasted Salmon or Chicken + Veggies

Ingredients

• Salmon or chicken
• Extra-Virgin Olive Oil
• Broccoli
• Sea Salt Cracked Pepper
• Garlic Powder

Directions

• Drizzle a little extra-virgin olive oil, sea salt & black pepper on chopped up broccoli and pop in the oven heated at 425 degrees for 15-20 minutes or until the florets are tender.
• Mix a little extra-virgin olive oil, garlic powder, basil, and salt in a bowl, and then rub the dressing on the salmon
• Use a little coconut oil spray to lightly coat the skillet and throw the salmon on for about 5 minutes on each side or until lightly browned.

Snack  Options

Option 1: Apples & almonds

Option 1:Roasted Chickpeas

Ingredients

• 1 can of chickpeas
• 1 tbs. of extra-virgin olive oil
• Dash of sea salt
• Dash of cayenne pepper

Directions:

• Heat oven to 450 degrees and line a baking sheet with aluminum.
• Mix chickpeas, extra-virgin olive oil, sea salt & cayenne pepper together & then place on baking sheet and pop in the oven.
• Let them cook for 15 minutes and then remove sheets and move the chickpeas around.
• Put back in the oven and let cook for another 15 minutes.
• Remove and let them cool to room temperature.
• Placing in an airtight container will keep them for about a week or two.

 Week 5

 Breakfast: Avocado Toast

Ingredients

• Ezekiel Bread
• Avocado
• Paprika
• Sea Salt

Directions

• Toast the Ezekiel Bread
• Spread on avocado and seasoning

Lunch: Spring Chicken Salad

*Make a batch of this on your food prep day.

Ingredients

• Vanilla Almond Milk
• 1 Avocado
• Dijon Mustard
• Cracked Pepper
• Sea Salt
• Garlic Powder
• Romaine Salad
• 16-32 Oz of Shredded Chicken
• Sliced green onions

Directions to make shredded chicken

• Place chicken breasts or tenders into a saucepan and cover in water.
• Place on medium to high heat and bring to a boil and then let simmer until the chicken is no longer pink.
• Usually takes 10-12 minutes.
• Transfer to a bowl and let couple for a couple of minutes.
• Shred with two forks.

Dressing (Makes 4 Servings):

• ¼ cup of vanilla almond milk
• 1 avocado
• 2 tablespoons Dijon mustard
• A few shakes of cracked pepper
• A few shakes of sea salt
• Garlic Powder

How to Pack Salad:

From bottom to top:

• Cover bottom of mason jar or container with dressing.
• Layer roasted shredded chicken at the bottom.
• Add on the romaine.
• The sliced green onion.

You can also just put the dressing in a separate mini container.

 Dinner: Shawarma Like Chicken & Tahini Veggies

Ingredients for Shawarma like chicken:

• 5 lbs. boneless skinless chicken breasts
• 1 pound of boneless skinless chicken thighs (3 large thighs)
• 1/3 a cup of extra virgin olive oil
• 2 tsp. paprika
• 1 heaping tsp. allspice
• 3/4 tsp. turmeric
• 1/4 tsp. garlic powder
• 1/4 tsp. cinnamon
• Pinch of cayenne
• Salt and black pepper
• Nonstick cooking oil spray

Directions:

• Cut chicken breasts & chicken thighs into small strips about 2 inches and place in bowl.
• In a separate bowl mix the seasoning and extra virgin olive oil.
• Dump the marinade over the chicken and rub in.
• Cover the marinated chicken and let it sit overnight in the fridge or for at least one hour before you cook it.
• Pre-heat oven to 400 degrees Fahrenheit.
• Line baking sheet with some foil and then spray with some nonstick cooking oil spray.
• Place chicken evenly separated out & then place in the oven. Let roast for about 15 minutes.
• Remove chicken from the oven and thinly cut up.
• Heat up a skillet with 1 tbs. of extra-virgin olive oil.
• The stove should be at medium heat.
• Sauté for about 3-4 minutes so the chicken turns brown and a little crispy.

Tahini Veggies:

Ingredients:

• 1 bunch of asparagus
• 1 bunch of green onions
• Coconut oil
• Extra-virgin olive oil
• Tahini Sauce

Directions:

• Chop asparagus and green onions. Lightly coat pan with coconut oil.
• Sauté the chopped asparagus & onions.
• Mix one tablespoon of extra-virgin olive & one tablespoon of tahini sauce together.
• Mix in with the stir-fried veggies.
• Pair the chicken and veggies together.

Snack Options 

Option 1: Apple

Option 2: Greek Yogurt + Cinnamon

Day 6:

 Breakfast: Veggies and Eggs

Ingredients:

• Eggs
• Red Bell Peppers
• Onions
• Salsa (optional)
• Avocado (optional

Directions:

• Saute chopped bell peppers & onions.
• Scramble in 2-3 eggs.
• Top with salsa and ¼ avocado.

Lunch: Quinoa and Veggies (makes a batch)

Ingredients

• 2-3 cups of cooked Quinoa
• Veggies of Choice
• Seasoning of Choice
• Extra-virgin Olive Oil or Coconut Oil

Directions

• Cook quinoa.
• 
Lightly grease your skillet with a little extra-virgin olive oil or coconut oil.
• 
Saute chopped veggies of choice.
• 
Once the veggies are almost fully sautéed add in quinoa.
• Lightly season with your favorite seasoning.

Dinner: Grilled Chicken or your choice of Protein with Cauliflower Pilaf

Makes 2 Servings

Ingredients:

• 4-16 oz. of Chicken
• Coconut Oil
• Allspice 
Cinnamon

Instructions:

• Tenderize your chicken by pounding with a mallet or flattening them out.
• This is optional, but it adds so much taste! Rub chicken with a little coconut oil (1 teaspoon should do the trick for a pound or so), sea salt, and cracked black pepper.
• I like to use allspice and cinnamon to season my chicken.
• Heat another teaspoon of coconut oil in a medium skillet over medium heat, place chicken breasts in, and cook until edges are browned, a few minutes on each side typically does the trick.
• I love sprinkling on a little cinnamon and allspice to my chicken when cooking. I find it adds a lot of flavors!

Cauliflower Pilaf

Makes 2-3 Servings

Ingredients:

• 1 Head of Cauliflower
• 3 Green Onions
• 1 Small Bunch of Parsley
• Coconut or Extra-Virgin Olive Oil
• Sea Salt
Minced Garlic

Instructions:

• Grate a head of cauliflower (truth be told I get the frozen cauliflower already chopped lol)
• Chop red onions, green onions, and parsley.
• Lightly coat a pan with extra-virgin or coconut oil, add the finely chopped cauliflower, season with seas salt, minced garlic, and pepper.
• After 10 minutes add white wine for cooking. Add the rest of the chopped veggies and let cook for another 5-12 minutes. I usually cook this with a cover for at least the first 12 minutes. Let cool, serve, and enjoy!

Snack:

Option 1: 1 Serving of pistachios

Option 2: A couple of pieces of dark chocolate and nuts

Day 7:

 Breakfast: Spanish Breakfast

Ingredients:

• Eggs
• Red Bell Peppers
• Onions
• Salsa (optional)
• Avocado (optional)
• Premium Goat Cheese (optional)

Directions:

• Saute chopped bell peppers & onions
• Scramble in 2-3 eggs
• Add in goat cheese if desired
• Top with salsa and ¼ avocado

 

Lunch: Taco Salad Without the Taco

Makes a batch (About 4 Servings)

• Ingredients:
• 1⁄4 Chopped Red or Purple Onion
• 4-6 Cups of Romaine Lettuce
• 
2 Chopped Medium Tomatoes
• 1-1.5 lbs. of ground turkey
• Cilantro Dressing

 

Cilantro dressing Recipe:

Ingredients

• 1 Avocado
• 1 clove Garlic, peeled
• ¼ cup roughly chopped cilantro
• ¼ cup of Greek yogurt
• 1 tbs. of lime juice
• 3 tablespoons Olive Oil
• ¼ teaspoon Sea Salt Salt
• ¼ teaspoon Ground Black Pepper
• A little water if need be

 

Directions:

Throw into a blender or food processor until smooth.

Dinner: (Makes about 6) Mexican Stuffed Peppers

Ingredients:

• 3 large bell peppers, cut in half lengthwise and cored
• 2 teaspoons coconut oil or avocado oil
• 1 pound grass-fed beef
• 1 cup chopped red onion
• 1 tablespoon ground cumin
• 1 tablespoon chili powder
• ½ teaspoon salt
• ¼ teaspoon cinnamon
• ½ cup canned tomato puree
• 4 ounces of goat cheese

Directions:

• Cut your peppers in half.
• Place into a microwaveable dish.
• Add 1 cup of water to it.
• Microwave for 4-5 minutes.
• Pat the pepper peppers dry and place cut-side on a baking dish.
• Heat some coconut oil on a large skillet on medium to high heat.
• Add your onions for a few minutes.
• Then stir in the grass-fed ground beef.
• Stir in your seasoning.
• Once the ground beef has browned after a few minutes, stir in the tomato paste.
• After a few more minutes add the cooked beef to the peppers and enjoy.
• Top with cilantro & crumbled goat cheese.

Mini Home Gym

You don’t need a gym to get a good workout in! The following pieces can be stored anywhere.

• Dumbbells
• Jump rope
• Bands
• Kettlebells
• Medicine balls
• Tubing
• HIIT Timer
• Yoga Mat
• Stability Ball

General Tips for A Healthy Home:

• Keep the fridge stocked with veggies and healthy snacks.
• Don’t be afraid to buy some frozen veggies or frozen items that tend to be on the healthier side for those crazy nights. I promise you, pretty much anything is better than the drive-through.
• Make your bed your sanctuary. Leave electronics outside of the area too!
• Play with diffusers and natural candles.
• Make your kitchen a place you want to be!
• Start growing microgreens or your indoor herb garden. Check out our herb starter kit + GROWING support.

Leave a comment below with any of your favorite healthy recipes or suggestions for posts you would like to see more of.

For countless recipes, programs, GROWING kits, and more check out our SHOP.