7-Day Healthy Eating Plan for Beginners

Healthy Meals. Happy Taste Buds. Your new fit lifestyle is just seven days away!

7-Day Healthy Eating Plan for Beginners

What does healthy eating mean to you? The term can differ from person to person. Some people feel healthiest when they limit overall carb intake, while others prefer to decrease sugar or eliminate processed food. Regardless of your specific definition, there are a few factors that remain constant. We created this healthy eating plan for beginners as a guide to what eating healthy means to us! 

Healthy Meals, Happy Taste Buds

Each recipe included in this program starts with a lean protein from either a plant-based or animal source. We’ve incorporated plenty of fresh fruits and fibrous vegetables, as well as moderate amounts of natural whole grains and heart-healthy fats. We also made it a goal to limit sugar and sodium levels. 

Not only are these meals nutritious, but they’re also delicious. The talented professionals that created these nutritious recipes made sure that each healthy dish is full of flavor! After all, it is our goal to prove to the world that healthy eating is neither difficult nor boring. You can get healthy while enjoying all of the flavors that you love. Don’t believe us? See for yourself! Try this healthy eating plan for beginners today.

7-Day Healthy Eating Plan for Beginners

Each day in the plan below includes a recipe for breakfast, lunch, dinner, and a snack. Keep in mind that we will utilize leftovers, so if you’re cooking for more than yourself, you’ll want to adjust your shopping list accordingly. You will also notice that some meals allow you to eat more than one serving. You may choose to eat each serving at different times throughout the day. 

Day 1 – 1396 calories

quinoa and egg protein breakfast bites

Breakfast: Quinoa and Egg Protein Breakfast Bites (2 servings)

Lunch: Cold Sesame Shrimp Zoodles (2 servings)

Dinner: Skillet Balsamic Glazed Chicken and Potatoes (2 servings)

Snack: Tuna Salad Stuffed Eggs (2 servings)

Day 2 – 1396 calories

chicken and potatoes skillet

Breakfast: leftover Quinoa and Egg Protein Breakfast Bites (2 servings) 

Lunch: leftover Cold Sesame Shrimp Zoodles (2 servings) 

Dinner: leftover Skillet Balsamic Glazed Chicken and Potatoes (2 servings)

Snack: leftover Tuna Salad Stuffed Eggs (2 servings)

Day 3 – 1311 calories

peanut butter banana overnight oats

Breakfast: Peanut Butter Banana Overnight Oats (1 serving)

Lunch: Greek Yogurt Chicken Salad with Toasted Pecans and Apples (1 serving)

Dinner: Paleo Maryland Crab Cakes (2 servings)

Snack: Apple with Skinny Peanut Butter Yogurt Dip (1 serving)

Day 4 – 1311 calories

crab cakes

Breakfast: leftover Peanut Butter Banana Overnight Oats (1 serving)

Lunch: leftover Greek Yogurt Chicken Salad with Toasted Pecans and Apples (1 serving)

Dinner: leftover Paleo Maryland Crab Cakes (2 servings) 

Snack: Apple with leftover Skinny Peanut Butter Yogurt Dip (1 serving)

Day 5 – 1453 calories

egg clouds on wheat toast

Breakfast: Egg Clouds on Whole Grain Toast (2 servings)

Lunch: leftover Greek Yogurt Chicken Salad with Toasted Pecans and Apples (2 servings)

Dinner: Moo Shu Chicken (1 serving) with Vegetable Egg Roll Skillet (1 serving)

Snack: Apple with leftover Skinny Peanut Butter Yogurt Dip (1 serving)

Day 6 – 1430 calories

delicious plant based recipe

Breakfast: leftover Egg Clouds on Whole Grain Toast (2 servings)

Lunch: Plant-Based Burrito Bowl (1 serving)

Dinner: leftover Moo Shu Chicken (1 serving) with Vegetable Egg Roll Skillet (1 serving)

Snack: Salmon Avocado Bites (1 serving) 

Day 7 – 1309 calories

salmon avocado bites

Breakfast: Peanut Butter Mocha Espresso Shake (1 serving)

Lunch: Plant-Based Burrito Bowl (1 serving)

Dinner: leftover Moo Shu Chicken (1 serving) with Vegetable Egg Roll Skillet (1 serving)

Snack: leftover Salmon Avocado Bites (1 serving)

Continue Eating Healthy

keep eating healthy

As you can see, eating healthy is more than just counting calories. A diet full of healthy, nourishing foods will allow your body to function at its very best. When you feel healthy and energetic, you are much more likely to make smart choices. By making consistently healthy choices, you will ensure that your healthy lifestyle lasts a lifetime. Plus, it certainly doesn’t hurt that the food happens to taste amazing, too. 

Once you finish this 7-Day Healthy Eating Plan for Beginners, you can choose to repeat it, or try one of our other healthy eating programs! Some of our newest include:

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Erin Miller

Erin is an NASM Certified Personal Trainer and Corrective Exercise Specialist. She’s a Florida girl, currently living in Colorado. Some of her favorite hobbies include hiking, snowboarding, and hanging out at the beach, although weight lifting is her greatest passion. Erin believes that sustainability is the single most important factor to a successful fitness routine. She says, “If you can find a form of exercise that you truly enjoy, there will never be a fitness goal that you can’t achieve!"

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