One Week Meal Plan

This is not an individual meal plan for you. Only a qualified dietitian can do that, after meeting you in person and checking your health history and blood levels. But this menu may inspire you, if you are an active person who wants to eat a healthy diet.

One Week Meal Plan

DAY 1 – RED MEAT

07:00 am: Scrambled eggs (3 eggs) with grilled tomato and green pepper. 1 cup of black coffee

10:00 am: 1 Bowl of fresh strawberries and a little handful of pumpkin seeds

12:30 pm: Brown Pasta with tomatoe sauce and fresh Basil

03:30 pm: 10 walnuts, 4 dark dried apricot halves, 1 cup of green tea

05:30 pm: Training

07:30 pm: Steak and Salad

10:00 pm: 300 gr Diet Yoghurt

 

DAY 2 – VEGETARIAN

07:00 am: Omelette (3 eggs) with Zucchini and Mushrooms, 1 cup of black tea

10:00 am: Smoothie with diet milk, 1 peach, 3 apricots, grounded cinnamon, ice-cubes

12:30 pm: Quinoa with brown Lentils

03:30 pm: 10 Cashews, little handful of Goji Berries

05:30 pm: Training

07:30 pm: Variety of grilled Vegetables with baked Feta Cheese

10:00 pm: 300 gr Diet Yoghurt

 

DAY 3 – FISH

07:00 am: 1 Big bowl of Musli (soak 1/2 cup of oats in diet milk over night, add fresh fruits and flax seeds), 1 cup of Green Tea

10:00 am: Latte with full fat Milk

12:30 pm: Brown Rice with Broccoli and little Side Salad

03:30 pm: 10 Walnuts, 3 Dates

05:30 pm: Training

07:30 pm: Grilled Fish with Spinach cooked in tomatoes and onions

10:00 pm: 300 gr Diet Yoghurt


DAY 4 – VEGETARIAN

07:00 am: 1 Slice of fresh wholewheat Bread, Feta diet cheese, olives, cucumber and tomato, 1 cup of Black Tea

10:00 am:  1 apple, 1 big Tablespoon Peanutbutter

12:30 pm: Chickpeas cooked in Tomatoes, Brown Rice, little side Salad

03:30 pm: 10 Cashews and 3 dried Figs, 1 cup of black Coffee

05:30 pm: Training

07:30 pm: Quinoa Salad with Green Apple

10:00 pm: 300 gr Diet Yoghurt

 

DAY 5 – CHICKEN

07:00 am: Puffed Rice with Peanut Butter and Blueberries

10:00 am:  Bowl of Cherry Tomatoes

12:30 pm: Brown Pasta with Veggies

03:30 pm: 10 Cashews and 3 dried Figs, 1 cup of black Coffee

05:30 pm: Training

07:30 pm: Grilled Chicken Breast with steamed Vegetables

10:00 pm: 300 gr Diet Yoghurt

 

DAY 6 – SEAFOOD

07:00 am: Oats with Oatmilk (soak them over night) and a Bowl of Blueberries

10:00 am: Red and Yellow Pepper Sticks

12:30 pm: Grilled Salmon with Quinoa and little Side Salad

03:30 pm: 10 Hazelnuts and 3 apricot halves

05:30 pm: Training

07:30 pm: Shrimps Vegetable Stir-Fry

10:00 pm: 300 gr Diet Yoghurt

 

DAY 7 – VEGETARIAN

07:00 am: Porridge with mashed Banana and crushed Walnuts

10:00 am:  Celery Sticks and Humus

12:30 pm: Baked Sweet Potatoe Sticks with filled Zucchini

03:30 pm: 10 Almonds and 3 dried Figs, 1 cup of black Coffee

05:30 pm: Training

07:30 pm: Lentil Salad

10:00 pm: 300 gr Diet Yoghurt