Easy & Healthy Seven-day Meal Plan

A healthy diet can help protect you against heart disease, stroke, type 2 diabetes, some cancers and weight gain. You can follow a healthy plan without having to spend hours planning and prepping. A seven-day meal plan with a variety of whole, natural foods can help you get started on a lifetime of healthy eating. Even if you slip up once in a while, remember that every healthy choice you do make is a step toward better health.

Monday

Every day should start with a healthy breakfast as it may help you manage your weight and make better nutritional choices all day long. Have a serving of whole-grain cereal -- look for one with more than 5 g of fiber and less than 5 g of sugar -- with skim milk and fresh berries. For lunch, pack a deli turkey sandwich on whole-wheat bread, a container of plain, low-fat yogurt with a sliced peach and a cup of baby carrots. For a simple dinner, roast 4 oz. of chicken breast seasoned with sea salt and pepper and have it with a baked sweet potato and steamed broccoli. For a snack have a glass of skim milk with a handful of almonds and for dessert, enjoy a bowl of fresh strawberries.

Tuesday

A quick, simple breakfast may consist of two hard-boiled eggs with whole wheat toast and an orange. For lunch, melt 1 ½ oz. of part-skim mozzarella cheese over an English muffin topped with sliced tomatoes and fresh basil leaves. Include an apple and a handful of whole-wheat pretzels. For dinner, toss a salad with romaine lettuce, black beans, low-fat sour cream, salsa, sliced avocado and a splash of low-fat balsamic dressing. Include two corn tortillas alongside. At snack time, have 1/4 cup of sunflower seeds and later, a cup of sliced zucchini with a serving of hummus.

Wednesday

As you dash out the door, make a peanut butter sandwich on whole-wheat bread and grab a banana and a cup of skim milk. For lunch, make a wrap on a whole-wheat tortilla with hummus, lettuce, tomatoes, sliced cucumber and alfalfa sprouts along with baked tortilla chips and salsa. Dinner might be composed of grilled salmon, steamed green beans and wild rice. A low-fat string cheese and a plum is a healthy snack and for dessert, have non-fat, plain Greek yogurt with strawberries and a drizzle of honey.

Thursday

Cook up a packet or two of plain, instant oatmeal and top with 1/4 cup of raisins, 1 oz. toasted pecans and 1 cup of skim milk. Grill up, or order out, a lean turkey burger on a whole-grain bun at lunch. Have with a tossed green salad topped with low-fat balsamic dressing. For a simple-to-prepare dinner, have 1 1/2 cups of whole-wheat pasta with 1/2 cup of low-sodium marinara, steamed zucchini and 4 oz. of firm tofu. Snacks include an orange and a cup of low-fat yogurt with 1/4 cup of low-sugar granola.

Friday

Repeat Monday's breakfast and for lunch, pack another turkey sandwich with cut-up veggies, yogurt and fruit. At dinner, make a healthy pizza with whole wheat crust, low-sodium marinara sauce, part-skim mozzarella, sliced mushrooms, chopped bell pepper and nitrate-free deli ham. Have a green salad on the side. You could have a glass of red wine, if you choose, as well. For snacks, go for air-popped popcorn and fresh fruit.

Weekends

Even if you sleep in, make an effort to stick to three meals per day. Perhaps you repeat a breakfast from the week or make whole-grain pancakes with fresh fruit, yogurt and nut butter. For lunch out, stick to salads with low-fat dressing and healthy toppings such as avocados, grilled meats and steamed veggies or sandwiches with mustard, vegetables and lean meats. If you cook at home, lean meats or fish with a whole grain and fresh veggies are healthy options. When you go out, order grilled or broiled options and avoid heavy cream sauces, fried foods, cheese-topped entrees and buttery sides.