Healthy weekly meal plan
A ready 7-day plan at roughly 1,600–1,800 kcal per day. Print it and stick it on the fridge 👇
| Day | Breakfast | Lunch | Dinner | Snack |
|---|---|---|---|---|
| Saturday | Date overnight oats | Quinoa chickpea salad | Lentil soup | Apple + almonds |
| Sunday | Healthy shakshuka | Lighter chicken kabsa | Greek salad | Greek yogurt |
| Monday | Yogurt + berries + oats | Gulf-spiced grilled fish | Minestrone | 2 energy balls |
| Tuesday | Date overnight oats | Korean bibimbap | Boiled eggs + veg | Carrots + hummus |
| Wednesday | Healthy shakshuka | Chicken harees | Quinoa salad | 3 dates + milk |
| Thursday | Wholegrain bread + labneh + cucumber | Korean japchae | Lentil soup | Seasonal fruit |
| Friday | Family breakfast (in moderation 😉) | Lighter chicken kabsa | Greek salad | Lemon-mint water |
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Tips for success
- Prep meals on Saturday or Sunday (see how to meal prep).
- Drink 8–10 glasses of water a day.
- Adjust portions with the calorie calculator.
- Swap any meal for another in the same column.
⚠️ This is a general plan for education. If you have diabetes or a health condition, see a dietitian.
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