1 Week Balanced Meal Plan

WHAT IS IT? A 5-day plan filled with balanced meals (breakfast through dinner) that are quick and easy to pull together, giving you the energy you need to take on your week with ease!

For those of you that are familiar with my food philosophy, you know that I believe working in a variety of fruits, vegetables, whole grains, lean proteins (including dairy) and heart healthy fats is the best approach to ensuring we meet our nutrient needs.  That’s why I’ve worked to make every recipe contain a balance of each of these things.

I want to encourage you to make this plan work for you!  Add or subtract from the servings as needed in order to fit your specific needs.  You can eat each meal in order or pick and choose from those meals that sound most appealing to you!  I’ve included a shopping list for each meal so if you’re choosing to only a few of them or eating out of order, you’ll have a shopping list to reference for each.

You should also feel free to make necessary substitutions to meet your individual needs (i.e. swapping bread for gluten-free bread or swapping vegetarian sources in for meat).

Most of all, have fun with this refresh!  Use it as a good excuse to treat yourself to some of your favorite fresh, whole foods!

A FEW NOTES BEFORE WE BEGIN:

All recipes are meant to serve one.  That said, I’m a big proponent of listening to your body.  Some of us need more, others need less.  If you’re finding this is too much or too little food, please adjust it to fit your needs!

Additionally, for each meal there are a handful of ingredients you’re likely to already have on hand.  I’ve noted these as “pantry ingredients.”  Please check to make sure you have them when shopping.

 Day 1

BREAKFAST: GREEN SMOOTHIE WITH 1 SLICE OF WHOLE WHEAT TOAST TOPPED WITH NATURAL PEANUT BUTTER

For the smoothie
Ingredients:
2 large handfuls of baby spinach
1 cup of plain, unsweetened soy or almond milk
½ cup frozen strawberries
1 large frozen banana
Optional add-ins: scoop of plain yogurt, 1 tablespoon chia or flaxseeds, scoop of peanut butter

Directions:
Combine all ingredients in a food processor or blender and blend until smooth.

Shopping List:
1 bag of baby spinach
1 container plain, unsweetened soy or almond milk (such as Silk)
1 bag of frozen strawberries
1 banana
1 loaf 100% whole wheat bread (such as Pepperidge Farm)
1 jar natural, unsalted peanut butter (such as Crazy Richard’s)
Optional ingredients: 1 container plain greek or skyr yogurt, bulk bin purchase of chia or flaxseeds

LUNCH: MEDITERRANEAN CHICKPEA SALAD WITH WHOLE GRAIN CRACKERS & AN ORANGE

Ingredients:
2 large handfuls of mixed greens
¼ cup quartered cucumbers
¼ cup halved cherry tomatoes
2 tablespoons diced red onion
¼ cup chickpeas, rinsed & drained
1 tablespoon walnuts
2 tablespoons feta cheese
2 tablespoons olive oil mixed with 1 tablespoon red wine vinegar
Salt & pepper to taste

Directions:
Place mixed greens in a large bowl.  Layer ingredients through feta cheese on top.  Dress with salad dressing, salt & pepper to taste

Shopping List:
1 container mixed greens (such as OrganicGirl 50/50 mix)
1 English cucumber
1 container cherry tomatoes
1 red onion
1 can chickpeas
1 bulk bin purchase of walnuts
1 container feta cheese
1 box of whole grain crackers (such as Triscuits)
1 orange
Pantry ingredients: olive oil, red wine vinegar, salt & pepper

DINNER: PAN-SEARED SALMON WITH SWEET POTATO AND ROASTED ASPARAGUS

Ingredients:
3 oz. salmon filet
1 small sweet potato, washed
6-10 thin asparagus spears
1.5 tablespoons olive oil
Salt & pepper to taste

Directions:
Preheat oven to 425 degrees F and line a baking sheet with tin foil.  Place asparagus on the tin foil, drizzle with olive oil, salt & pepper and bake for 10-15 minutes or until slightly brown & crispy.

While asparagus cooks, with a fork, pierce sweet potato all around then place on a plate.  Microwave on high for 4 minutes.  Flip and microwave on high for another 4 minutes (or until sweet potato is soft to the touch) – be careful removing as it will be hot!  Once it’s cooler, slice in half and mash with a fork – add a small scoop of butter or earth balance as desired

Meanwhile, preheat a non-stick skillet (I like Original Green Pan) over medium heat.  Coat salmon with 1/2 tablespoon olive oil, salt & pepper on both sides.  Place in the pan and cook for 3 minutes on one side, flip and cook for another 3-5 minutes or until cooked to your liking (salmon is done when it flakes easily with a fork).  Serve with asparagus & sweet potato.

Shopping List:
3 oz. salmon filet (I recommend wild over farm-raised)
1 small sweet potato
1 bunch thin asparagus spears
Pantry ingredients: olive oil, salt & pepper

DAY 2

BREAKFAST: YOGURT & MIXED BERRY PARFAIT

Ingredients:
2/3 cup plain Greek or Skyr yogurt
½ cup mixed berries, washed
1 tablespoon unsalted nut butter
½ cup low sugar granola

Directions:
In a glass dish (or just a bowl, no need to be fancy!), layer 1/3 cup yogurt, ¼ cup mixed berries, ½ tablespoon nut butter and ¼ cup granola.  Repeat with remaining ingredients.  Serve.

Shopping List:
1 container plain Greek or Skyr yogurt (such as siggi’s)
1 6 oz. container fresh raspberries
1 16 oz. container fresh strawberries
6 oz. container fresh blueberries
1 bag low-sugar granola (such as Kind or Michele’s)
1 jar unsalted nut butter (such as Crazy Richard’s or MaraNatha)

LUNCH: TURKEY, HUMMUS & CHEESE ON WHOLE WHEAT BREAD WITH CHOPPED VEGGIES AND AN APPLE

Ingredients:
2 slices whole wheat bread
1 tablespoon plain hummus
1 slice of mozzarella or cheddar cheese
2 oz. (about 2-3 thin slices) lower sodium turkey breast
1 small handful mixed greens
2 slices tomato
3 rings of red onion
2 large carrots, peeled and cut into sticks
1/4 cup cucumber slices
1 medium apple, washed and sliced

Directions:
Spread hummus on one slice of bread.  Layer with cheese, turkey, mixed greens, tomato and onion.  Finish with other slice of bread and cut in half. Serve with carrot sticks, cucumbers and apple slices.

Shopping List:
1 loaf 100% whole wheat bread (such as Pepperidge Farm)
¼ lb. lower sodium turkey breast (such as Boar’s Head)
¼ lb. of mozzarella or cheddar cheese
1 container plain hummus
1 container spring mix (such as OrganicGirl 50/50 blend)
1 roma tomato
1 red onion
1 package whole carrots
1 English cucumber
1 medium apple

DINNER: EASY TOFU & VEGGIE BROWN RICE STIR-FRY

For the Stir-Fry 
Ingredients:
½ cup brown rice, cooked
4 oz. block extra firm tofu, drained and pressed, then diced into cubes
1 cup frozen stir-fry vegetables
1-2 tablespoons olive oil
Salt & pepper to taste
1-2 tablespoons favorite store-bought marinade

Directions:
Cook brown rice according to package instructions.

Preheat the oven to 425 degrees F.  Line a baking sheet with parchment paper and drizzle with ~1 tablespoon olive oil.  Toss cubed tofu in the olive oil then sprinkle with salt and pepper.  Bake in the oven for about 15-20 minutes or until crisp.

Heat olive oil over medium-low heat.  Add cup of frozen veggies to the pan, sautéing until just tender.  Once tender, toss tofu in along with 1-2 tablespoons of the marinade.  Serve over cooked brown rice.

NOTE: If you don’t like tofu, sub 3-4 oz. protein of choice (shrimp & boneless, skinless chicken also work great in this dish!)

Shopping List:
1 block extra-firm tofu (such as Nasoya)
1 box or bag brown rice (quick cooking is fine)
1 bag frozen stir-fry veggies
1 container store-bought lower-sodium marinade (such as The New Primal)
Pantry ingredients: olive oil, salt & pepper

DAY 3

BREAKFAST: FRUITED YOGURT WAFFLES

Ingredients:
2 whole grain waffles, toasted
1 tablespoon nut butter
1/2 cup plain Greek or Skyr yogurt, divided
1/2 cup raspberries, divided
Optional: drizzle of pure maple syrup

Directions:
Toast waffles.  Remove from the toaster and spread with 2 tablespoons nut butter.  Top each with yogurt

Shopping List:
1 package whole grain waffles (such as Van’s)
1 jar nut butter (such as Crazy Richard’s or MaraNatha)
1 container plain Greek or Skyr yogurt (such as siggi’s)
1 6 oz. container fresh raspberries
1 bottle pure maple syrup

LUNCH: SALAD WRAP WITH PINEAPPLE

For the Wrap
Ingredients:
1 whole grain wrap
1 ½ handfuls of mixed greens
2 tablespoons quartered cucumbers
2 tablespoons diced cherry tomatoes
2 tablespoons diced red onion
2 tablespoons diced carrots
¼ avocado, diced
¼ cup chickpeas, rinsed & drained
2 tablespoons shredded parmesan cheese
2 tablespoons balsamic vinaigrette
Salt & pepper to taste

Directions:
Combine mixed greens through salt & pepper together in a bowl and toss well.  Layer into the whole wheat wrap and roll up.  Serve with 1 cup diced pineapple.

Shopping List:
1 package of whole grain wraps (such as Mission or Joseph’s)
1 container mixed greens (such as OrganicGirl 50/50 blend)
1 English cucumber
1 container cherry tomatoes
1 red onion
1 bag of whole carrots
1 can chickpeas
1 bag of shredded parmesan cheese
1 pineapple
1 bottle of balsamic vinaigrette (such as Annie’s)
Pantry ingredients: Salt & pepper

DINNER: WHOLE GRAIN PESTO & ZUCCHINI PASTA WITH SHRIMP

Ingredients:
1 cup whole grain penne
½ cup sliced, then halved zucchini
2-3 tablespoons basil pesto (or make your own!)
2 tablespoons shredded parmesan
5-6 large shrimp
Salt & pepper to taste

Directions:
Cook pasta according to package directions.

Meanwhile, heat 2 teaspoons olive oil over medium heat in a non-stick skillet.  Add zucchini sautéing until just tender (about 3 minutes).  Remove from the pan, wipe out pan and drizzle with 1 teaspoon olive oil.  Place shrimp into pan cooking on both sides until no longer translucent (2-3 minutes per side).  Season with salt & pepper to taste.
Drain pasta, add cooked shrimp and zucchini then toss with pesto and serve.

Shopping List:
Box of whole grain penne (such as Barilla)
1 medium zucchini
1 container basil pesto (such as Buitoni)
1 package shredded parmesan
1 bag of frozen shrimp
Pantry items: salt and pepper

DAY 4

BREAKFAST: E.T.A. SANDWICH WITH AN ORANGE

Ingredients:
2 slices of whole grain bread, toasted
½ an avocado, mashed
2 eggs, cooked to your liking
2-4 tomato slices
Salt & pepper to taste

Directions:
Cook eggs to your liking.  Spread one slice of toast with avocado, top avocado with tomato then eggs.  Sprinkle with salt & pepper to taste.  Place remaining slice of toast on top of other to form a sandwich.
Serve with an orange.

Shopping List:
1 loaf of whole grain bread (such as Pepperidge Farm)
½ dozen whole eggs
1 roma tomato
1 medium avocado
1 medium orange
Pantry items: Salt & pepper

LUNCH: CHICKPEA COBB SALAD

FOR THE SALAD
Ingredients:
2 large handfuls of shredded romaine
1 egg, hard boiled and quartered
1/3 cup chickpeas, drained and rinsed
1/4 avocado, diced
2 tablespoons onions, diced
1/4 cup cherry tomatoes, halved
2 slices of center cut bacon, baked and crumbled
1/4 cup feta or bleu cheese
2 tablespoons balsamic vinaigrette
Salt & pepper to taste

Directions:
Layer romaine at the bottom of the bowl. Top with all other ingredients then drizzle with dressing and salt and pepper.

SHOPPING LIST:
1 bunch romaine lettuce
1 container cherry tomatoes
1 red onion
1 avocado
1/2 pint eggs
1 can reduced sodium chickpeas
1 package center cut bacon
1 container feta or bleu cheese
1 bottle of balsamic vinaigrette (such as Annie’s)
Pantry ingredients: Salt & pepper

DINNER: VEGGIE BURGER ON WHOLE WHEAT BUN WITH CORN ON THE COB AND HOMEMADE SWEET POTATO FRIES

Ingredients:
1 whole wheat hamburger bun
1 veggie burger
1 slice of cheddar cheese
¼ avocado, mashed
1 slice of tomato
1 red onion
¼ cup mixed greens
Optional: spicy mustard and ketchup
1 ear of corn, shucked
1 medium sweet potato, sliced into wedges
Olive oil
Salt & pepper to taste

Directions:
Preheat oven to 425 degrees F.  Place wedged slices of sweet potato in a single layer on a baking sheet lined with tin foil.  Drizzle with olive oil and sprinkle with salt and pepper to taste.  Bake for 20-25 minutes until lightly browned on the outside.

Cook burger according to package instructions.  Open burger bun, spread top half with mashed avocado, mixed greens, onion, tomato.  On the bottom bun, place burger, top with slice of cheese and optional ketchup and mustard.

Bring a large pot of water to a boil and place shucked ear of corn into the pot.  Boil for 10 minutes then drain.  Serve with a pat of earth balance and salt.

Plate burger, sweet potato fries and corn then serve.

*Note: Feel free to substitute type of burger you like

Shopping List:
1 package of your favorite veggie burgers (such as Amy’s or Beyond Meat)
1 package whole wheat hamburger buns (such as Pepperidge Farm)
¼ lb. cheddar cheese from the deli
1 avocado
1 roma tomato
1 red or white onion
1 container mixed greens (such as OrganicGirl 50/50 blend)
1 medium sweet potato
1 ear of corn
Pantry ingredients: spicy mustard, ketchup, olive oil, salt & pepper

Day 5:

BREAKFAST: MIXED BERRY BANANA SMOOTHIE BOWL WITH GRANOLA

Ingredients:
1 frozen banana
2/3 cup mixed frozen berries
1 cup plain, unsweetened soy or almond milk
1 tablespoon creamy almond butter
1/3 cup low-sugar granola
Optional toppings/add-ins: 1 tablespoon chia seeds, 1 tablespoon flaxseed meal, 1 tablespoon unsweetened coconut flakes

Directions:
Combine first 4 ingredients (and any chosen additional add-ins) in a blender or food processor and blend/process until fully combined.  Top with granola and serve.

Shopping List:
1 banana
1 small bag of frozen mixed berries
1 carton of plain, unsweetened soy or almond milk (such as Silk)
1 container creamy almond butter (such as MaraNatha)
1 bag of low-sugar granola (such as Kind or Michele’s)

LUNCH: DOUBLE BEAN, CORN & AVOCADO SALAD BOWL

Ingredients:
Olive oil
¼ medium red onion, diced
1/3 cup frozen corn
½ medium zucchini, quartered
6 cherry tomatoes, washed and quartered
¼ cup kidney beans, drained
¼ cup black beans, drained
½ medium sweet potato, washed and cubed
Juice from ¼ a lime
1 tsp chili lime seasoning (or other favorite spicy seasoning)
¼ medium avocado, cubed
2 tablespoons feta cheese
Salt & pepper to taste
Optional topping: finely chopped cilantro

Directions:
Preheat oven to 425 degrees F.  Line a baking sheet with tin foil or drizzle with olive oil.  Toss cubed sweet potato with olive oil and chili lime seasoning then place on baking sheet in a single layer.  Bake for 15-20 minutes or until just crispy on the outside.  Remove and set aside.

Meanwhile, heat olive oil in a pan over medium heat.  Add onions and carrots, sautéing until just soft.  Toss in zucchini and do the same, followed by the cherry tomatoes.  Finally add in the beans, tossing just to warm them followed by the prepared sweet potatoes.  Squeeze the juice from half a lime over the bowl and mix well to combine all the flavors.  Remove from heat and place in a bowl.  Top with diced avocado, feta cheese, salt, pepper and cilantro.

Shopping List:
1 medium sweet potato
1 can lower sodium kidney beans
1 can lower sodium black beans
1 medium zucchini
1 container cherry tomatoes
1 red onion
1 avocado
1 container feta cheese
1 lime
1 container chili lime seasoning (or other favorite spicy seasoning)
Pantry items: olive oil, salt, pepper

DINNER: TURKEY MEATBALLS WITH ZUCCHINI NOODLES & A WHOLE GRAIN ROLL

Ingredients:
1 pound ground turkey breast
2-3 tablespoons olive oil, plus an additional teaspoon to cook the zucchini in
1 egg
½ cup panko breadcrumbs
Salt and pepper to taste
Dried oregano to taste
2-3 cloves crushed garlic
1 medium zucchini, spiralized
Jar of your favorite marinara sauce
¼ cup shredded mozzarella

Note: recipe makes 18 meatballs; a serving size is 3-4

Directions:
Combine thoroughly by hand in a large mixing bowl.  In a high-sided nonstick sauté pan, roll meatballs adding them to the pan, leaving a little space in between each.  Fill the pan with warm water until meatballs are 2/3-3/4 submerged.  Put over burner on high until water starts to boil.  Lower heat and keep gentle boil. Turn meatballs over every few minutes until cooked through.

Place another sauté pan over medium heat and add 1 teaspoon olive oil.  Place spiralized zucchini into the pan tossing about 2-3 minutes until just softened but still firm.

Place 3-4 meatballs over the zucchini noodles, top with marinara sauce and shredded mozzarella.  Serve with a whole grain roll.

Shopping List:
1 lb ground turkey breast
1/2 dozen eggs
Container of panko breadcrumbs
1 jar of your favorite pasta sauce (such as Newman’s Own Marinara)
1 bulb of garlic
1 medium zucchini
Package of shredded mozzarella
Pantry ingredients: olive oil, salt, pepper, dried oregano

SNACKS

Feel free to include snacks throughout the day as your hunger dictates.  Here are a few of my favorite snack options:

Air-popped popcorn with a handful of unsalted peanuts
1 hard boiled egg with a piece of fruit
¼ cup fruit & nut trail mix
Piece of fruit with 1-2 tablespoons nut butter
1 cheese stick with 1 serving of whole grain crackers
1 container of Greek or Skyr yogurt with ¼ cup granola
2 sheets of whole grain graham crackers spread with 1-2 tablespoons nut butter
1 cup veggies served with 2-3 tablespoons hummus
2/3 cup whole grain cereal with 1/2 cup milk
½ whole grain PB&J sandwich
¼ cup dark chocolate covered almonds
Latte with a piece of fruit
Blue corn chips with ¼ cup guacamole
Whole grain pita chips with hummus
Fruit & Nut bar (such as KIND)
¼ cup raisins and ¼ cup mixed nuts

I’ve recommended some products, but if you’d like recommendations on some where I haven’t provided a suggestion, leave a comment below and I’m happy to provide!

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