Your Free 7-Day Healthy Meal Plan
28 delicious, macro-balanced meals with complete nutrition breakdowns, prep tips, and a full grocery list. Designed for ~2,000 calories/day.
Day 1: Fresh Start Monday 🌱
Complete nutrition breakdown for your target macros.
Greek Yogurt Power Bowl
200g Greek yogurt, 30g granola, 1 sliced banana, 15g honey, 10g chia seeds, handful of blueberries
💡 Prep Tip: Swap granola for crushed almonds to cut 8g of sugar.
Grilled Chicken & Avocado Salad
150g grilled chicken breast, mixed greens, cherry tomatoes, cucumber, ½ avocado, 15ml olive oil & lemon dressing, 1 whole wheat roll
Apple Slices & Almond Butter
1 medium apple (sliced), 2 tbsp almond butter, sprinkle of cinnamon
Herb-Baked Salmon with Sweet Potato
150g salmon fillet (dill & lemon), 200g roasted sweet potato, 150g steamed broccoli, 10ml olive oil
💡 Prep Tip: Bake salmon at 200°C for 12-15 minutes for a flaky finish.
Day 1: Fresh Start Monday 🌱
2000 cal • 125g protein • 182g carbs • 80g fatGreek Yogurt Power Bowl
200g Greek yogurt, 30g granola, 1 sliced banana, 15g honey, 10g chia seeds, handful of blueberries
💡 Prep Tip: Swap granola for crushed almonds to cut 8g of sugar.
Grilled Chicken & Avocado Salad
150g grilled chicken breast, mixed greens, cherry tomatoes, cucumber, ½ avocado, 15ml olive oil & lemon dressing, 1 whole wheat roll
Apple Slices & Almond Butter
1 medium apple (sliced), 2 tbsp almond butter, sprinkle of cinnamon
Herb-Baked Salmon with Sweet Potato
150g salmon fillet (dill & lemon), 200g roasted sweet potato, 150g steamed broccoli, 10ml olive oil
💡 Prep Tip: Bake salmon at 200°C for 12-15 minutes for a flaky finish.
Day 2: Protein Power Tuesday 💪
2060 cal • 147g protein • 188g carbs • 74g fatVeggie Egg Scramble on Toast
3 whole eggs scrambled with spinach, diced bell peppers, 30g crumbled feta, 2 slices whole wheat toast
Turkey & Black Bean Quinoa Bowl
150g seasoned ground turkey, 150g cooked quinoa, 80g black beans, corn, fresh salsa, 50g sliced avocado, lime squeeze
💡 Prep Tip: Meal prep the quinoa and turkey on Sunday for a 5-min assembly.
Banana Protein Smoothie
1 scoop whey protein, 1 banana, 200ml unsweetened almond milk, 15g peanut butter, ice
Beef & Vegetable Stir-Fry
150g lean beef strips, broccoli, snap peas, bell peppers, carrots, 150g brown rice, 15ml soy sauce, fresh ginger & garlic
Day 3: Mediterranean Wednesday 🫒
1860 cal • 120g protein • 196g carbs • 62g fatBerry Overnight Oats
80g rolled oats, 200ml milk, 30g mixed berries, 15g chia seeds, 10g honey — prepared the night before
💡 Prep Tip: Add a scoop of protein powder for an extra 25g protein.
Mediterranean Chicken Wrap
Whole wheat tortilla, 50g hummus, 120g grilled chicken, roasted red peppers, crumbled feta, mixed greens, drizzle of tzatziki
Greek Yogurt Trail Mix Parfait
150g Greek yogurt layered with 30g mixed nuts and dried cranberries
Lemon-Herb Baked Cod
180g cod fillet with lemon & herbs, roasted zucchini, cherry tomatoes, red onion, 150g couscous, light olive oil dressing
Day 4: Plant-Forward Thursday 🥑
1870 cal • 118g protein • 196g carbs • 64g fatSmashed Avocado Toast with Eggs
2 slices sourdough, ½ ripe avocado (smashed), 2 poached eggs, cherry tomatoes, everything bagel seasoning, red pepper flakes
Hearty Red Lentil Soup
300ml red lentil soup (onion, garlic, cumin, turmeric), 1 whole grain roll, side salad with olive oil & vinegar
💡 Prep Tip: Make a big batch — this soup freezes perfectly for 2-3 months.
Cottage Cheese & Berry Bowl
200g cottage cheese, mixed berries (strawberries, blueberries), 10g honey drizzle
Chicken Pasta Primavera
120g sliced chicken breast, 80g whole wheat penne, zucchini, bell peppers, cherry tomatoes, marinara sauce, grated parmesan
Day 5: Fuel Friday ⚡
1880 cal • 124g protein • 196g carbs • 60g fatBanana-Oat Protein Pancakes
1 mashed banana, 60g oats, 1 egg, 1 scoop vanilla protein powder — blended and cooked. Topped with berries & 15g maple syrup
💡 Prep Tip: Make extra batter and refrigerate — lasts 2 days.
Tuna Poke Bowl
150g sushi-grade tuna (cubed), 150g sushi rice, edamame, sliced cucumber, 50g avocado, soy-sesame dressing, sesame seeds, nori strips
Rainbow Veggie Hummus Plate
60g hummus, carrot sticks, celery sticks, bell pepper strips, cucumber rounds
Grilled Pork Tenderloin
150g herb-marinated pork tenderloin, roasted Brussels sprouts with balsamic glaze, 200g mashed sweet potato
Day 6: Simple Saturday ☀️
1880 cal • 114g protein • 192g carbs • 72g fatTropical Smoothie Bowl
Frozen mango & berries, 1 banana, handful spinach, 1 scoop protein, 200ml almond milk — blended thick. Topped with granola, coconut flakes, sliced kiwi
Chicken Caesar Lettuce Wrap
Large whole wheat wrap, 120g grilled chicken, romaine hearts, shaved parmesan, light Caesar dressing, crouton crumble
Rice Cakes with PB & Banana
2 brown rice cakes, 2 tbsp peanut butter, sliced banana, drizzle of honey
Lime-Cilantro Shrimp Tacos
150g grilled lime shrimp, 3 small corn tortillas, purple cabbage slaw, avocado crema, fresh cilantro, lime wedges
💡 Prep Tip: Marinate shrimp in lime juice + chili for 15 min before grilling.
Day 7: Prep Sunday 🍳
1960 cal • 116g protein • 196g carbs • 78g fatGarden Veggie Frittata
3 eggs, sautéed mushrooms, baby spinach, diced bell peppers, 30g goat cheese, herbs de Provence, 1 slice toast
💡 Prep Tip: Make a full frittata — it reheats perfectly all week.
Nourish Buddha Bowl
150g roasted chickpeas (cumin-spiced), 100g brown rice, roasted sweet potato cubes, massaged kale, pickled red onion, tahini-lemon dressing
Protein Bar & Citrus
1 protein bar (20g+ protein), 1 navel orange
Herb-Roasted Chicken Thighs
150g bone-in chicken thigh (skinless), rosemary & thyme, roasted root vegetables (carrots, parsnips, onion), 150g jasmine rice
Weekly Grocery List
Everything you need for the full 7 days. Check items off as you shop!
proteins
- Chicken breast (600g)
- Salmon fillet (150g)
- Ground turkey (150g)
- Lean beef strips (150g)
- Cod fillet (180g)
- Shrimp (150g)
- Pork tenderloin (150g)
- Sushi-grade tuna (150g)
- Eggs (1 dozen)
- Whey protein powder
dairy
- Greek yogurt (600g)
- Cottage cheese (200g)
- Feta cheese (60g)
- Goat cheese (30g)
- Parmesan (50g)
- Almond milk (1L)
- Milk (500ml)
grains
- Whole wheat bread
- Sourdough bread
- Brown rice (500g)
- Quinoa (200g)
- Rolled oats (250g)
- Whole wheat penne (100g)
- Couscous (200g)
- Whole wheat tortillas (4)
- Corn tortillas (6)
- Brown rice cakes
- Granola (100g)
produce
- Bananas (5)
- Mixed berries (400g)
- Apples (2)
- Avocados (3)
- Lemons & limes (4 each)
- Sweet potatoes (4)
- Broccoli (2 heads)
- Baby spinach (200g)
- Kale (1 bunch)
- Bell peppers (4 mixed)
- Cherry tomatoes (400g)
- Zucchini (2)
- Mushrooms (200g)
- Carrots, celery, cucumber
- Fresh herbs (dill, cilantro, rosemary)
pantry
- Olive oil
- Almond butter
- Peanut butter
- Hummus (200g)
- Soy sauce
- Honey
- Maple syrup
- Chia seeds (50g)
- Mixed nuts (100g)
- Black beans (1 can)
- Chickpeas (1 can)
- Red lentils (200g)
- Edamame (100g)
- Tahini
- Spices (cumin, turmeric, cinnamon)
Track Every Meal Automatically
Snap a photo of any meal from this plan and Calibite will instantly log the calories and macros. No manual entry needed.