Day 1
BREAKFAST
Avocado Toast on Whole Grain Bread
Ingredients: 2 slices of whole grain bread, 1 ripe avocado, salt and pepper to taste, a squeeze of lemon juice.
Preparation: Toast the bread. Mash the avocado with a fork and spread it on the toast. Season with salt, pepper, and a squeeze of lemon juice.
Time: 10 minutes
Avocado toast on whole grain bread: One serving typically consists of 1 slice of whole grain bread topped with 1/2 of a medium-sized avocado.
LUNCH
Quinoa Salad with Fresh Veggies and a Lemon Vinaigrette
Ingredients: 1 cup cooked quinoa, assorted fresh veggies (like bell peppers, cucumbers, and cherry tomatoes), 2 tablespoons olive oil, 1 tablespoon lemon juice, salt and pepper to taste.
Preparation: In a large bowl, combine the quinoa and chopped veggies. In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper. Pour the vinaigrette over the salad and mix well.
Time: 15 minutes
Quinoa salad with fresh veggies and a lemon vinaigrette: One serving is typically around 1 to 1.5 cups of salad.
DINNER
Grilled Chicken with Sweet Potato and Steamed Broccoli
Ingredients: 1 boneless, skinless chicken breast, 1 sweet potato, 1 cup broccoli florets, olive oil, salt and pepper.
Preparation: Preheat your grill or grill pan. Season the chicken with olive oil, salt, and pepper, then grill until cooked through, about 6-7 minutes per side. While the chicken is cooking, steam the sweet potato and broccoli until tender. Serve the chicken with the sweet potato and broccoli on the side.
Time: 30 minutes
Grilled chicken with sweet potato and steamed broccoli: One serving typically consists of one chicken breast (approximately 3-4 oz), a medium-sized sweet potato, and a cup of steamed broccoli.
(Note: Always ensure chicken is cooked to a safe internal temperature of 165°F)
These recipes should provide a full week of healthy, whole-food meals.
Enjoy your 7-Day Whole Food Diet Challenge!
The serving sizes for each of the recipes provided in the 7-day meal plan are generally intended for one person. However, depending on individual calorie needs, portion sizes may vary.
Here’s a general guideline for each meal:
Breakfasts: These recipes typically yield 1 serving. For instance, the overnight oats recipe on Day 1 is for one serving, as is the smoothie recipe on Day 2.
Lunches: The salads and stir-fry recipes are for one person. If you’re particularly hungry, you can increase the amount of non-starchy vegetables to add volume without adding many extra calories.
Dinners: The recipes such as the salmon with sweet potato and the baked cod with Brussels sprouts are typically portioned for one person. If cooking for more people, you can easily double or triple the recipe.
Remember, these are just general guidelines. Depending on your specific dietary needs and goals, you may need to adjust portion sizes. It’s always a good idea to listen to your body’s hunger and fullness cues, as well. If you’re unsure about portion sizes or how much you should be eating, it might be helpful to consult with a dietitian or a healthcare provider.
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Day 2
BREAKFAST
Smoothie with Spinach, Banana, and Blueberries
Ingredients: 1 cup fresh spinach, 1 ripe banana, 1/2 cup blueberries, 1 cup almond milk or other non-dairy milk.
Preparation: Combine all ingredients in a blender and blend until smooth.
Time: 5 minutes
Smoothie with spinach, banana, and blueberries: One serving is typically about 8 to 16 ounces (1 to 2 cups).
LUNCH
Veggie Wrap with Hummus
Ingredients: 1 whole grain wrap, 2 tablespoons hummus, assorted fresh veggies (like bell peppers, cucumbers, and cherry tomatoes).
Preparation: Spread the hummus on the wrap. Add the veggies, then roll up the wrap.
Time: 10 minutes
Veggie wrap with hummus: One serving typically consists of one wrap.
DINNER
Stir-Fried Tofu with a Variety of Vegetables
Ingredients: 1 block of firm tofu, assorted veggies (like bell peppers, broccoli, and carrots), 2 tablespoons soy sauce, 1 tablespoon sesame oil.
Preparation: Drain and press the tofu, then cut into cubes. Heat the sesame oil in a pan, then add the tofu and veggies. Stir-fry until the veggies are tender and the tofu is golden. Add the soy sauce and stir well to combine.
Time: 30 minutes
Stir-fried tofu with a variety of vegetables: One serving is typically about 1.5 to 2 cups.
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Day 3
BREAKFAST
Oatmeal with Berries and a Sprinkle of Chia Seeds
Ingredients: 1/2 cup oats, 1 cup milk of choice, a handful of fresh berries, 1 tablespoon chia seeds.
Preparation: Cook the oats with the milk according to the package instructions. Top with the fresh berries and sprinkle with chia seeds.
Time: 15 minutes
Oatmeal with berries and a sprinkle of chia seeds: One serving is typically about 1 cup of cooked oatmeal.
LUNCH
Brown Rice and Vegetable Stir-Fry
Ingredients: 1 cup cooked brown rice, assorted veggies (like bell peppers, broccoli, and carrots), 2 tablespoons soy sauce, 1 tablespoon sesame oil.
Preparation: Heat the sesame oil in a pan, then add the veggies. Stir-fry until the veggies are tender. Add the brown rice and soy sauce and stir well to combine.
Time: 20 minutes
Brown rice and vegetable stir-fry: One serving is typically about 1.5 to 2 cups.
DINNER
Quinoa-Stuffed Bell Peppers
Ingredients: 2 bell peppers, 1 cup cooked quinoa, 1/2 cup black beans, 1/2 cup corn, 1/2 cup diced tomatoes, 1 teaspoon cumin, 1/2 teaspoon chili powder, salt and pepper to taste.
Preparation: Preheat your oven to 375°F (190°C). Cut the tops off the bell peppers and remove the seeds. In a bowl, combine the quinoa, black beans, corn, tomatoes, cumin, chili powder, salt, and pepper. Stuff the bell peppers with the quinoa mixture, then place in a baking dish. Bake for 25-30 minutes, or until the peppers are tender.
Time: 45 minutes
Quinoa-stuffed bell peppers: One serving typically consists of one stuffed bell pepper.
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Day 4
BREAKFAST
Scrambled Eggs with Spinach
Ingredients: 2 eggs, 1 cup fresh spinach, salt and pepper to taste, 1 tablespoon olive oil.
Preparation: Heat the olive oil in a pan, then add the spinach and cook until wilted. In a bowl, beat the eggs with salt and pepper, then add to the pan with the spinach. Cook, stirring, until the eggs are set.
Time: 10 minutes
Scrambled eggs with spinach: One serving typically consists of two eggs scrambled with about a cup of spinach.
LUNCH
Grilled Chicken Salad
Ingredients: 1 boneless, skinless chicken breast, assorted salad greens, cherry tomatoes, cucumber, olive oil, vinegar, salt and pepper.
Preparation: Season the chicken with salt and pepper, then grill until cooked through. Slice the chicken and serve on top of the salad greens, cherry tomatoes, and cucumber. Drizzle with olive oil and vinegar.
Time: 20 minutes
Grilled chicken salad: One serving is typically about 2 cups of salad, with one chicken breast (approximately 3-4 oz).
DINNER
Baked Salmon with Quinoa and Steamed Vegetables
Ingredients: 1 salmon fillet, 1 cup cooked quinoa, 1 cup assorted steamed vegetables, olive oil, lemon juice, salt and pepper.
Preparation: Preheat your oven to 400°F (200°C). Season the salmon with olive oil, lemon juice, salt, and pepper, then bake for 12-15 minutes, or until cooked through. Serve the salmon with the quinoa and steamed vegetables.
Time: 30 minutes
Baked salmon with quinoa and steamed vegetables: One serving typically consists of one salmon fillet (approximately 3-4 oz), 1/2 cup of cooked quinoa, and a cup of steamed vegetables.
(Note: Always ensure salmon is cooked to a safe internal temperature of 145°F)
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Day 5
BREAKFAST
Avocado Toast on Whole Grain Bread
Ingredients: 2 slices whole grain bread, 1 ripe avocado, salt and pepper to taste, lemon juice (optional).
Preparation: Toast the bread to your liking. Mash the avocado and spread it on the toast. Season with salt and pepper, and a drizzle of lemon juice if desired.
Time: 10 minutes
Avocado toast with olive oil dressing: One serving typically consists of 1 slice of whole grain bread topped with 1/2 of a medium-sized avocado.
LUNCH
Quinoa Salad with Olive Oil Dressing
Ingredients: 1 cup cooked quinoa, mixed salad greens, cherry tomatoes, cucumber, olive oil, vinegar, salt and pepper.
Preparation: In a large bowl, combine the quinoa, salad greens, cherry tomatoes, and cucumber. In a small bowl, whisk together the olive oil, vinegar, salt, and pepper to make the dressing. Drizzle the dressing over the salad and toss to combine.
Time: 15 minutes
Quinoa Salad with Olive Oil Dressing 1 cup of a grain like quinoa would serve around 2-4 people, depending on whether it’s being served as a main dish or a side dish.
DINNER
Grilled Salmon with a Side of Mixed Nuts
Ingredients: 1 salmon fillet, salt and pepper to taste, olive oil, lemon juice, 1 cup mixed nuts.
Preparation: Season the salmon with olive oil, lemon juice, salt, and pepper, then grill until cooked through. Serve the salmon with a side of mixed nuts.
Time: 20 minutes
Grilled salmon with a side of mixed nuts: One serving typically consists of one salmon fillet (approximately 3-4 oz) and a small handful of mixed nuts (approximately 1 oz or 28g).
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Day 6
BREAKFAST
Greek Yogurt with Fresh Berries
Ingredients: 1 cup Greek yogurt, a handful of fresh berries.
Preparation: Serve the Greek yogurt in a bowl topped with the fresh berries.
Time: 5 minutes
Greek yogurt with fresh berries: One serving is typically about 1 cup of yogurt with a handful of berries.
LUNCH
Veggie Stir-Fry with Brown Rice
Ingredients: 1 cup cooked brown rice, assorted veggies (like bell peppers, broccoli, and carrots), 2 tablespoons soy sauce, 1 tablespoon sesame oil.
Preparation: Heat the sesame oil in a pan, then add the veggies. Stir-fry until the veggies are tender. Add the brown rice and soy sauce and stir well to combine.
Time: 20 minutes
Veggie stir-fry with brown rice: One serving is typically about 1.5 to 2 cups.
DINNER
Baked Chicken with Steamed Vegetables
Ingredients: 1 boneless, skinless chicken breast, 1 cup assorted steamed vegetables, olive oil, salt and pepper.
Preparation: Preheat your oven to 375°F (190°C). Season the chicken with olive oil, salt, and pepper, then bake for 20-25 minutes, or until cooked through. Serve the chicken with the steamed vegetables.
Time: 30 minutes
Baked chicken with steamed vegetables: One serving typically consists of one chicken breast (approximately 3-4 oz) and 1 to 1.5 cups of steamed vegetables.
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Day 7
BREAKFAST
Whole Grain Toast with Avocado
Ingredients: 2 slices whole grain bread, 1 ripe avocado, salt and pepper to taste.
Preparation: Toast the bread to your liking. Mash the avocado and spread it on the toast. Season with salt and pepper.
Time: 10 minutes
Whole grain toast with avocado: One serving typically consists of 1 slice of whole grain bread topped with 1/2 of a medium-sized avocado.
LUNCH
Mixed Green Salad with Grilled Chicken
Ingredients: 1 boneless, skinless chicken breast, mixed salad greens, cherry tomatoes, cucumber, olive oil, vinegar, salt and pepper.
Preparation: Season the chicken with salt and pepper, then grill until cooked through. Slice the chicken and serve on top of the salad greens, cherry tomatoes, and cucumber. Drizzle with olive oil and vinegar.
Time: 20 minutes
Mixed green salad with grilled chicken: One serving is typically about 2 cups of salad, with one chicken breast (approximately 3-4 oz).
DINNER
Grilled Salmon with Quinoa and Steamed Vegetables.
Ingredients:
4 salmon fillets
Salt and pepper to taste
Olive oil for grilling
2 cups of quinoa
4 cups of water (for quinoa)
A selection of your favorite vegetables for steaming (e.g., broccoli, carrots, bell peppers)
Lemon juice and yogurt for dressing (optional)
Fresh herbs for garnishing (optional)
Preparation:
Prepare the Quinoa: Rinse the quinoa under cold water until the water runs clear. Put the quinoa and water in a saucepan and bring it to a boil. Reduce the heat to low, cover the saucepan, and let the quinoa simmer for about 15 minutes, or until all the water has been absorbed. Once done, fluff it with a fork and set it aside.
Prepare the Vegetables: While the quinoa is cooking, steam your vegetables until they are tender. This usually takes about 5-10 minutes, depending on the type and size of the vegetables.
Prepare the Salmon: Sprinkle the salmon fillets with salt and pepper. Rub a little oil all over the salmon fillets to prevent them from sticking to the grill.
Grill the Salmon: Place the salmon, skin-side down, on a preheated grill. Cook the salmon, without turning, until it flakes when tested with a fork, about 8 to 10 minutes.
Prepare the Dressing (Optional): You can make a simple dressing by squeezing lemon juice into a small bowl, then adding yogurt and stirring to combine. Season with salt and pepper to taste .
Serve: Divide the quinoa and steamed vegetables evenly among 4 plates. Place a grilled salmon fillet on top of each serving of quinoa. Drizzle the optional dressing over the top, if desired, and garnish with fresh herbs. Enjoy your healthy and delicious meal!
Note: The cooking times for the quinoa, vegetables, and salmon can overlap to save time. Start the quinoa first, then steam the vegetables while the quinoa is simmering, and finally grill the salmon.
Grilled salmon with quinoa and steamed vegetables: One serving typically consists of one salmon fillet (approximately 3-4 oz), 1/2 cup of cooked quinoa, and a cup of steamed vegetables. This recipe serves 4. Please adjust the ingredient quantities based on your dietary needs and preferences. Enjoy your meal!
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