7-Day Healthy Living Plan For Beginners

Kick-start your weight loss with a week's worth of clean-eating menus and workouts.

What are you waiting for? Get started on the new and improved you by changing your lifestyle habits! It’s easier than you think, especially when you have resources like our 7-day healthy living plan for beginners. We took care of all the nitty-gritty details. Each day, you’ll get a workout, breakfast, lunch, dinner, and optional snack. All you have to do is follow along and you’ll see results after the first week.

This 7-day healthy living plan for beginners is the perfect way to kick-start a new weight-loss plan. It’s also a great way to get back on-track if you’ve fallen off the wagon. Each workout is designed for the time-conscious amongst us, so you’ll be filled with energy without having to spend all day working out. Not only that, but the clean-eating menus are all quick-and-easy to make. A lot of them use the Instant Pot or the slow cooker to make your meal as hands-off as possible. We’ve designed a few leftovers days, too, so you won’t have to cook all the time.

Without further ado, let’s dive right into it!

7-Day Healthy Living Plan For Beginners

Day One

We get started on your first day with a quick-and-easy tabata workout. These workouts are great because they build muscle and burn fat in only four minutes. Then, we’ve packed your meal plan full of nutrient-dense, flavorful foods to get your healthy-living detox started right.

Workout: Tabata Workout for Beginners
Breakfast: Matcha and Ginger Overnight Breakfast Shake
Lunch: Fusion Lunch Burritos
Dinner: Slow Cooker Cheesy Spaghetti with Homemade Turkey Sausage
Snack (optional): Vegetarian White Bean Mushroom “Meatballs” with Chimichurri Sauce

Day Two

We’ll slow down this morning with an incredible morning yoga routine that will leave your body feeling amazing throughout the rest of the day. You’ll enjoy some fun meals today that utilize leftovers and the slow cooker. These are two of our “secret” techniques that make it a heck of a lot easier to eat healthy!

Workout: Morning Yoga Routine
Breakfast: Hummus Breakfast Bowl
Lunch: Slow Cooker Cheesy Spaghetti with Homemade Turkey Sausage leftovers
Dinner: Slow Cooker Pineapple Chicken 
Snack (optional): Sweet Potato Black Bean Quinoa Bites

Day Three

Get your heart rate pumping this morning with this incredible high intensity interval training (HIIT) workout. It’s designed for beginners, but it’s also a challenge for experts! Then pack your day with full-flavored, super healthy vegetables and lean proteins.

Workout: Belly Fat Melting HIIT Workout Routine For Beginners
Breakfast: 4-Ingredient Protein Pancakes
Lunch: Slow Cooker Pineapple Chicken leftovers
Dinner: Easy Vegetarian Dinner Recipe: Cheesy Spinach Vegetable Bake
Snack (optional): Avocado Stuffed Deviled Eggs

Day Four

You might be beginning to wonder why anyone joins a gym anymore! This morning’s workout can be done in the comfort of your home and it’s designed to be low-impact on your body (but, powerfully effective). Today’s a vegetarian day, but you have that optional meaty snack in there to help you get through it.

Workout: Low-Impact Moves That Will Help You Burn Calories & Melt Fat Quickly
Breakfast: White Bean Avocado Toast
Lunch: Easy Vegetarian Dinner Recipe: Cheesy Spinach Vegetable Bake leftovers
Dinner: Crispy Zucchini Tacos with Chipotle Cream Recipe
Snack (optional): Skinny Cheeseburger Boats

Day Five

We’ll return to that great tabata workout today to get your heart rate going throughout the weekend. We’re adding some heart-healthy ingredients to your diet today, and we love those omega-3 fatty acids in the delicious foil-pack baked salmon.

Workout: Tabata Workout for Beginners
Breakfast: Cottage Cheese Breakfast Bowl
Lunch: Mediterranean Chicken Kofta Wrap
Dinner: Baked Lemon Salmon and Asparagus Foil Pack
Snack (optional): Sweet Potato Nachos

Day Six

If you started this program on Monday, that means today is Saturday. Since you probably don’t want to work out all morning, we get you moving with a 15-minute cardio workout. That leaves the entire rest of the day to relax! You’ll get lots of vegetables in your diet today, too.

Workout: 15-Minute Quick & Easy Cardio Workout
Breakfast: Savory Southwest Tofu Egg Scramble
Lunch: Crunchy Kale and Brussels Sprout Salad with Creamy Dijon Dressing
Dinner: Vegetarian Tortilla Soup Recipe
Snack (optional): Roasted Beet and Hazelnut Vegetable Dip

Day Seven

Instead of resting today, we’re going to follow that amazing yoga routine from earlier in the week. It’s low intensity, but it’ll stretch your body and get you ready to hit the day running. You should be feeling pretty good about your clean eating schedule, and you’ve maybe even found some new favorite foods!

Workout: Morning Yoga Routine
Breakfast: Slow Cooker Spinach and Mozzarella Frittata
Lunch: Shrimp Banh Mi Recipe
Dinner: Easy Instant Pot Jambalaya
Snack (optional): Grilled Zucchini Caprese

Now that you’ve completed your week, you should be feeling great! Keep the clean-eating and workout plan rolling by signing up for our newsletter. You’ll get the latest and greatest SkinnyMs news delivered right to your inbox.

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Chef Lindsay

Lindsay D. Mattison is a professional chef, recipe developer, and food writer. After graduating from Cascade Culinary School, Lindsay worked as the executive chef of a farm-to-table restaurant in Bend, Oregon. She is passionate about using local, organic ingredients and loves teaching home cooks how to incorporate seasonal food into their diet. While she spends most of her time writing these days, she still exercises her culinary muscles on the regular, taking any opportunity to create beautiful meals for her family. She lives with her husband in Colorado, where she enjoys the trials and errors of gardening.

More by Lindsay D.

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