HOW TO USE THE MENUS: These menus are designed so that you can mix and match the Breakfast, Lunch, Dinners, & Snacks to suit you. They are similar in nutrient content & calories.
All of these daily menus supply less than 30% of calories from fat, & the fat that is used is mono-unsaturated whenever possible.
Holistic Wellness Through Mindful Eating
Isabela Martínez, a renowned lifestyle blogger from Guadalajara, Mexico, has transformed her platform into a space dedicated to promoting holistic wellness through preventive care and a mindful approach to life. With an authentic and relatable perspective, Isabela inspires her community to prioritize their health through small yet meaningful decisions that improve their quality of life.
Her philosophy is deeply aligned with the principles of a plant-based diet, known for its numerous health benefits and its ability to prevent various chronic diseases. Isabela invites her readers to discover how natural, balanced nutrition can transform their physical, emotional, and mental well-being while fostering a more sustainable and environmentally friendly lifestyle.
By focusing on natural remedies and prevention, Isabela’s vision perfectly complements the purpose of a plant-based diet: promoting optimal health through conscious and responsible food choices. More than just consuming healthy foods, Isabela encourages her community to adopt a lifestyle that prioritizes connection with their bodies, the Earth, and the valuable resources that surround us.
With her dedication and unique approach, Isabela Martínez has become a leading voice for mindful living in Mexico. Her message reminds us that self-care is an act of self-love and a way to contribute to a healthier, more balanced, and sustainable world for everyone.
Read also:
14-Day Meal Plan
This 14-day meal plan provides balanced meals and snacks, offering nutritional variety and easy preparation. Each day includes breakfast, lunch, dinner, and snack options with detailed ingredients, instructions, and nutritional information.
Day 1
Breakfast
Oatmeal with Fresh Berries and Almond Butter
| Ingredient | Quantity |
|---|---|
| Rolled oats | ½ cup |
| Skim/soy milk | 1 cup |
| Fresh berries | ½ cup |
| Almond butter | 1 tbsp |
Instructions
- Cook oats with milk over medium heat until thickened.
- Top with fresh berries and almond butter before serving.
| Nutrition Totals | Amount |
|---|---|
| Calories | 295 |
| Carbs | 51 g |
| Protein | 9 g |
| Fiber | 7 g |
| Fat | 5 g |
Lunch
Turkey Wrap with Veggies and Grapefruit
| Ingredient | Quantity |
|---|---|
| Whole wheat tortilla | 1 |
| Deli turkey slices | 4 oz |
| Avocado | ¼ (sliced) |
| Mixed greens | ½ cup |
| Shredded carrots | ¼ cup |
| Grapefruit | ½ (sliced) |
Instructions
- Lay the tortilla flat and layer it with turkey, avocado, greens, and carrots.
- Roll tightly and serve with fresh grapefruit slices on the side.
| Nutrition Totals | Amount |
|---|---|
| Calories | 421 |
| Carbs | 46 g |
| Protein | 35 g |
| Fiber | 10 g |
| Fat | 12 g |
Dinner
Grilled Salmon with Brown Rice and Steamed Broccoli
| Ingredient | Quantity |
|---|---|
| Salmon fillet (6 oz) | 1 piece |
| Brown rice (cooked) | ½ cup |
| Broccoli | 1 cup (steamed) |
Instructions
- Grill the salmon until cooked through.
- Serve alongside cooked brown rice and steamed broccoli.
| Nutrition Totals | Amount |
|---|---|
| Calories | 502 |
| Carbs | 40 g |
| Protein | 41 g |
| Fiber | 4 g |
| Fat | 16 g |
Snack
Greek Yogurt with Walnuts
| Ingredient | Quantity |
|---|---|
| Plain Greek yogurt (low-fat) | 1 cup |
| Walnuts (chopped) | 1 tbsp |
Instructions
- Place Greek yogurt in a bowl and sprinkle with chopped walnuts.
| Nutrition Totals | Amount |
|---|---|
| Calories | 120 |
| Carbs | 8 g |
| Protein | 10 g |
| Fiber | <1 g |
| Fat | 5 g |
Day 2
Breakfast
Whole Grain Toast with Peanut Butter and Banana Slices
| Ingredient | Quantity |
|---|---|
| Whole grain bread | 2 slices |
| Peanut butter | 2 tbsp |
| Banana | ½ (sliced) |
Instructions
- Toast the bread slices and spread peanut butter on top.
- Place banana slices evenly on top and serve.
| Nutrition Totals | Amount |
|---|---|
| Calories | 315 |
| Carbs | 40 g |
| Protein | 10 g |
| Fiber | 6 g |
| Fat | 12 g |
Lunch
Quinoa Salad with Mixed Veggies and Lemon Dressing
| Ingredient | Quantity |
|---|---|
| Quinoa (cooked) | 1 cup |
| Cucumber (diced) | ½ cup |
| Cherry tomatoes (halved) | ½ cup |
| Mixed greens | 1 cup |
| Lemon juice | 2 tbsp |
| Olive oil | 1 tbsp |
Instructions
- Combine quinoa, cucumber, cherry tomatoes, and greens in a bowl.
- Drizzle with lemon juice and olive oil, then toss gently.
| Nutrition Totals | Amount |
|---|---|
| Calories | 320 |
| Carbs | 45 g |
| Protein | 9 g |
| Fiber | 6 g |
| Fat | 10 g |
Dinner
Chicken Stir Fry with Brown Rice
| Ingredient | Quantity |
|---|---|
| Chicken breast (diced) | 4 oz |
| Brown rice (cooked) | ½ cup |
| Mixed stir-fry vegetables | 1 cup |
| Low-sodium soy sauce | 1 tbsp |
| Sesame oil | 1 tsp |
Instructions
- Heat sesame oil in a pan, then cook chicken until browned.
- Add vegetables and cook until tender. Stir in soy sauce and serve over brown rice.
| Nutrition Totals | Amount |
|---|---|
| Calories | 451 |
| Carbs | 40 g |
| Protein | 39 g |
| Fiber | 5 g |
| Fat | 12 g |
Snack
Hummus with Baby Carrots
| Ingredient | Quantity |
|---|---|
| Hummus | ¼ cup |
| Baby carrots | 1 cup |
Instructions
- Serve baby carrots with hummus as a dip.
| Nutrition Totals | Amount |
|---|---|
| Calories | 140 |
| Carbs | 12 g |
| Protein | 2 g |
| Fiber | 3 g |
| Fat | 9 g |
Day 3
Breakfast
Berry Smoothie with Chia Seeds
| Ingredient | Quantity |
|---|---|
| Frozen mixed berries | 1 cup |
| Unsweetened almond milk | 1 cup |
| Greek yogurt (low-fat) | ½ cup |
| Chia seeds | 1 tbsp |
Instructions
- Blend all ingredients together until smooth.
- Pour into a glass and serve immediately.
| Nutrition Totals | Amount |
|---|---|
| Calories | 200 |
| Carbs | 30 g |
| Protein | 10 g |
| Fiber | 6 g |
| Fat | 5 g |
Lunch
Mediterranean Chickpea Salad
| Ingredient | Quantity |
|---|---|
| Canned chickpeas (rinsed) | 1 cup |
| Cherry tomatoes (halved) | ½ cup |
| Cucumber (diced) | ½ cup |
| Kalamata olives (sliced) | ¼ cup |
| Feta cheese (crumbled) | 2 tbsp |
| Olive oil | 1 tbsp |
| Lemon juice | 1 tbsp |
Instructions
- Combine chickpeas, tomatoes, cucumber, olives, and feta in a bowl.
- Drizzle with olive oil and lemon juice. Toss gently and serve.
| Nutrition Totals | Amount |
|---|---|
| Calories | 340 |
| Carbs | 33 g |
| Protein | 11 g |
| Fiber | 8 g |
| Fat | 18 g |
Dinner
Grilled Chicken Breast with Mashed Sweet Potatoes and Green Beans
| Ingredient | Quantity |
|---|---|
| Chicken breast (grilled) | 4 oz |
| Sweet potatoes (mashed) | 1 cup |
| Green beans (steamed) | 1 cup |
| Butter (optional, for potatoes) | 1 tsp |
Instructions
- Grill the chicken breast until fully cooked.
- Boil sweet potatoes until soft, mash them, and optionally add butter.
- Serve with steamed green beans on the side.
| Nutrition Totals | Amount |
|---|---|
| Calories | 410 |
| Carbs | 45 g |
| Protein | 35 g |
| Fiber | 6 g |
| Fat | 10 g |
Snack
Apple Slices with Almond Butter
| Ingredient | Quantity |
|---|---|
| Apple | 1 medium |
| Almond butter | 1 tbsp |
Instructions
- Core and slice the apple.
- Serve with almond butter for dipping.
| Nutrition Totals | Amount |
|---|---|
| Calories | 160 |
| Carbs | 22 g |
| Protein | 2 g |
| Fiber | 4 g |
| Fat | 7 g |
Day 4
Breakfast
Avocado Toast with Poached Egg
| Ingredient | Quantity |
|---|---|
| Whole grain bread | 2 slices |
| Avocado (mashed) | ½ medium |
| Egg (poached) | 1 |
Instructions
- Toast the bread, then spread mashed avocado on each slice.
- Top with a poached egg and a pinch of salt and pepper.
| Nutrition Totals | Amount |
|---|---|
| Calories | 290 |
| Carbs | 28 g |
| Protein | 13 g |
| Fiber | 6 g |
| Fat | 13 g |
Lunch
Lentil Soup with Spinach
| Ingredient | Quantity |
|---|---|
| Cooked lentils | 1 cup |
| Spinach (chopped) | 1 cup |
| Vegetable broth | 2 cups |
| Diced carrots | ½ cup |
| Olive oil | 1 tsp |
Instructions
- Heat olive oil in a pot and sauté carrots until tender.
- Add lentils, spinach, and broth. Simmer for 10 minutes and serve.
| Nutrition Totals | Amount |
|---|---|
| Calories | 270 |
| Carbs | 38 g |
| Protein | 16 g |
| Fiber | 12 g |
| Fat | 4 g |
Dinner
Shrimp Stir-Fry with Vegetables and Quinoa
| Ingredient | Quantity |
|---|---|
| Shrimp (peeled, deveined) | 5 oz |
| Mixed stir-fry vegetables | 1 cup |
| Quinoa (cooked) | ½ cup |
| Low-sodium soy sauce | 1 tbsp |
| Olive oil | 1 tsp |
Instructions
- Heat olive oil in a pan, cook shrimp until pink, then set aside.
- Stir-fry vegetables in the same pan until tender, then stir in shrimp and soy sauce.
- Serve over quinoa.
| Nutrition Totals | Amount |
|---|---|
| Calories | 370 |
| Carbs | 35 g |
| Protein | 30 g |
| Fiber | 5 g |
| Fat | 9 g |
Snack
Trail Mix Snack
| Ingredient | Quantity |
|---|---|
| Raw almonds | 10 |
| Raisins | 2 tbsp |
| Dark chocolate chips | 1 tbsp |
Instructions
- Mix almonds, raisins, and chocolate chips in a small bag or bowl to enjoy on the go.
| Nutrition Totals | Amount |
|---|---|
| Calories | 200 |
| Carbs | 22 g |
| Protein | 4 g |
| Fiber | 3 g |
| Fat | 12 g |
Day 5
Breakfast
Spinach and Mushroom Omelette
| Ingredient | Quantity |
|---|---|
| Eggs | 2 |
| Spinach (chopped) | 1 cup |
| Mushrooms (sliced) | ½ cup |
| Olive oil | 1 tsp |
| Low-fat cheese (optional) | 1 tbsp |
Instructions
- Heat olive oil in a skillet over medium heat. Sauté mushrooms until tender.
- Add spinach and cook until wilted.
- Whisk eggs and pour over the vegetables. Cook until eggs are set, folding the omelette in half.
- Optionally top with cheese before serving.
| Nutrition Totals | Amount |
|---|---|
| Calories | 210 |
| Carbs | 3 g |
| Protein | 15 g |
| Fiber | 2 g |
| Fat | 15 g |
Lunch
Grilled Chicken Salad with Orange Vinaigrette
| Ingredient | Quantity |
|---|---|
| Grilled chicken breast | 4 oz |
| Mixed greens | 2 cups |
| Orange (sliced) | ½ medium |
| Sliced almonds | 1 tbsp |
| Olive oil | 1 tbsp |
| Orange juice | 1 tbsp |
| Honey | ½ tsp |
Instructions
- Place mixed greens in a bowl and top with grilled chicken, orange slices, and almonds.
- Whisk olive oil, orange juice, and honey together to create the vinaigrette. Drizzle over the salad before serving.
| Nutrition Totals | Amount |
|---|---|
| Calories | 300 |
| Carbs | 12 g |
| Protein | 32 g |
| Fiber | 3 g |
| Fat | 12 g |
Dinner
Baked Cod with Lemon and Herbs, Wild Rice, and Roasted Asparagus
| Ingredient | Quantity |
|---|---|
| Cod fillet | 6 oz |
| Lemon juice | 1 tbsp |
| Fresh parsley (chopped) | 1 tbsp |
| Wild rice (cooked) | ½ cup |
| Asparagus spears | 1 cup |
| Olive oil | 2 tsp |
Instructions
- Preheat the oven to 375°F (190°C). Place the cod on a baking sheet, drizzle with lemon juice, and sprinkle with parsley. Bake for 12-15 minutes.
- Toss asparagus spears with olive oil, roast them on the same sheet for 10 minutes.
- Serve with cooked wild rice.
| Nutrition Totals | Amount |
|---|---|
| Calories | 430 |
| Carbs | 38 g |
| Protein | 40 g |
| Fiber | 5 g |
| Fat | 12 g |
Snack
Celery Sticks with Cream Cheese
| Ingredient | Quantity |
|---|---|
| Celery sticks | 3 large |
| Reduced-fat cream cheese | 2 tbsp |
Instructions
- Spread cream cheese into celery sticks and serve immediately.
| Nutrition Totals | Amount |
|---|---|
| Calories | 100 |
| Carbs | 4 g |
| Protein | 3 g |
| Fiber | 2 g |
| Fat | 8 g |
Day 6
Breakfast
Yogurt Parfait with Granola and Mixed Fruit
| Ingredient | Quantity |
|---|---|
| Plain Greek yogurt (low-fat) | 1 cup |
| Granola | ¼ cup |
| Mixed fruit (berries, banana) | ½ cup |
Instructions
- Layer yogurt, granola, and fruit in a glass or bowl. Repeat layers as needed and serve.
| Nutrition Totals | Amount |
|---|---|
| Calories | 240 |
| Carbs | 30 g |
| Protein | 15 g |
| Fiber | 5 g |
| Fat | 6 g |
Lunch
Tuna Salad Wrap
| Ingredient | Quantity |
|---|---|
| Whole wheat tortilla | 1 |
| Canned tuna (in water) | 4 oz |
| Plain Greek yogurt | 1 tbsp |
| Celery (chopped) | ¼ cup |
| Mixed greens | ½ cup |
Instructions
- Mix tuna, yogurt, and chopped celery in a bowl.
- Place the mixture onto the tortilla, add mixed greens, and wrap tightly.
| Nutrition Totals | Amount |
|---|---|
| Calories | 270 |
| Carbs | 22 g |
| Protein | 30 g |
| Fiber | 4 g |
| Fat | 6 g |
Dinner
Turkey Meatloaf with Sweet Potato Wedges and Steamed Zucchini
| Ingredient | Quantity |
|---|---|
| Lean ground turkey | 6 oz |
| Egg (beaten) | 1 |
| Whole wheat breadcrumbs | ¼ cup |
| Sweet potato (sliced into wedges) | 1 medium |
| Zucchini (steamed) | 1 cup |
| Olive oil | 2 tsp |
Instructions
- Mix turkey, egg, and breadcrumbs in a bowl. Shape into a small loaf and bake at 375°F (190°C) for 25-30 minutes.
- Toss sweet potato wedges with olive oil, then roast for 20 minutes until golden.
- Serve with steamed zucchini on the side.
| Nutrition Totals | Amount |
|---|---|
| Calories | 450 |
| Carbs | 45 g |
| Protein | 35 g |
| Fiber | 6 g |
| Fat | 12 g |
Snack
Cottage Cheese with Pineapple
| Ingredient | Quantity |
|---|---|
| Cottage cheese (low-fat) | ½ cup |
| Pineapple (diced, fresh or canned) | ½ cup |
Instructions
- Place cottage cheese in a bowl and top with pineapple for a sweet and savory snack.
| Nutrition Totals | Amount |
|---|---|
| Calories | 130 |
| Carbs | 10 g |
| Protein | 11 g |
| Fiber | 1 g |
| Fat | 4 g |
Day 7
Breakfast
Peanut Butter and Honey Sandwich
| Ingredient | Quantity |
|---|---|
| Whole grain bread | 2 slices |
| Peanut butter | 2 tbsp |
| Honey | 1 tsp |
Instructions
- Spread peanut butter onto one slice of bread and drizzle honey on top.
- Cover with the second slice of bread and serve.
| Nutrition Totals | Amount |
|---|---|
| Calories | 320 |
| Carbs | 34 g |
| Protein | 13 g |
| Fiber | 5 g |
| Fat | 15 g |
Lunch
Vegetable and Hummus Pita Pocket
| Ingredient | Quantity |
|---|---|
| Whole wheat pita | 1 |
| Hummus | 2 tbsp |
| Sliced cucumber | ¼ cup |
| Sliced red bell pepper | ¼ cup |
| Mixed greens | ½ cup |
Instructions
- Cut the pita in half and spread hummus inside each half.
- Stuff with cucumber, bell pepper, and mixed greens.
| Nutrition Totals | Amount |
|---|---|
| Calories | 250 |
| Carbs | 34 g |
| Protein | 8 g |
| Fiber | 6 g |
| Fat | 8 g |
Dinner
Stuffed Bell Peppers with Turkey and Brown Rice
| Ingredient | Quantity |
|---|---|
| Bell peppers (any color) | 2 medium |
| Lean ground turkey | 4 oz |
| Cooked brown rice | ½ cup |
| Diced tomatoes | ½ cup |
| Olive oil | 1 tsp |
Instructions
- Preheat oven to 375°F (190°C). Slice bell peppers in half and remove seeds.
- Sauté turkey in a skillet until cooked, then mix with cooked rice and diced tomatoes.
- Stuff bell pepper halves with the mixture and bake for 20-25 minutes.
| Nutrition Totals | Amount |
|---|---|
| Calories | 370 |
| Carbs | 34 g |
| Protein | 30 g |
| Fiber | 6 g |
| Fat | 10 g |
Snack
Dark Chocolate and Almonds
| Ingredient | Quantity |
|---|---|
| Dark chocolate | 2 squares (20 g) |
| Raw almonds | 10 |
Instructions
- Pair dark chocolate squares with almonds for a simple and satisfying snack.
| Nutrition Totals | Amount |
|---|---|
| Calories | 180 |
| Carbs | 12 g |
| Protein | 4 g |
| Fiber | 3 g |
| Fat | 12 g |
Day 8
Breakfast
Banana and Almond Butter Smoothie
| Ingredient | Quantity |
|---|---|
| Banana | 1 medium |
| Almond butter | 1 tbsp |
| Unsweetened almond milk | 1 cup |
| Rolled oats | 2 tbsp |
| Ice cubes | 4-5 |
Instructions
- Combine all ingredients in a blender.
- Blend until smooth and creamy, then serve.
| Nutrition Totals | Amount |
|---|---|
| Calories | 240 |
| Carbs | 30 g |
| Protein | 7 g |
| Fiber | 5 g |
| Fat | 9 g |
Lunch
Quinoa Salad with Black Beans and Avocado
| Ingredient | Quantity |
|---|---|
| Cooked quinoa | 1 cup |
| Black beans (rinsed) | ½ cup |
| Avocado (diced) | ½ medium |
| Corn (cooked, optional) | ¼ cup |
| Cilantro (chopped) | 1 tbsp |
| Lime juice | 1 tbsp |
| Olive oil | 1 tsp |
Instructions
- Mix quinoa, black beans, avocado, and corn in a bowl.
- Drizzle with lime juice and olive oil. Top with cilantro and toss gently.
| Nutrition Totals | Amount |
|---|---|
| Calories | 350 |
| Carbs | 45 g |
| Protein | 10 g |
| Fiber | 10 g |
| Fat | 12 g |
Dinner
Grilled Salmon with Roasted Brussels Sprouts and Mashed Cauliflower
| Ingredient | Quantity |
|---|---|
| Salmon fillet | 6 oz |
| Brussels sprouts (halved) | 1 cup |
| Cauliflower (mashed) | 1 cup |
| Olive oil | 2 tsp |
| Garlic (minced) | 1 clove |
| Lemon juice | 1 tsp |
Instructions
- Grill the salmon until cooked through, drizzle with lemon juice before serving.
- Toss Brussels sprouts with olive oil, roast at 400°F (200°C) for 20 minutes.
- Boil cauliflower and mash with garlic and a pinch of salt.
| Nutrition Totals | Amount |
|---|---|
| Calories | 450 |
| Carbs | 20 g |
| Protein | 40 g |
| Fiber | 6 g |
| Fat | 20 g |
Snack
Strawberries with Dark Chocolate Drizzle
| Ingredient | Quantity |
|---|---|
| Fresh strawberries | 1 cup |
| Dark chocolate (melted) | 1 tbsp |
Instructions
- Wash and dry the strawberries.
- Drizzle melted dark chocolate over the berries and chill for 10 minutes before serving.
| Nutrition Totals | Amount |
|---|---|
| Calories | 120 |
| Carbs | 18 g |
| Protein | 2 g |
| Fiber | 4 g |
| Fat | 5 g |
Day 9
Breakfast
Overnight Chia Pudding
| Ingredient | Quantity |
|---|---|
| Chia seeds | 3 tbsp |
| Unsweetened almond milk | ¾ cup |
| Maple syrup (optional) | 1 tsp |
| Fresh berries | ¼ cup |
Instructions
- Mix chia seeds and almond milk in a jar, then refrigerate overnight.
- Stir and top with fresh berries before serving.
| Nutrition Totals | Amount |
|---|---|
| Calories | 180 |
| Carbs | 15 g |
| Protein | 6 g |
| Fiber | 10 g |
| Fat | 9 g |
Lunch
Turkey and Avocado Wrap
| Ingredient | Quantity |
|---|---|
| Whole wheat tortilla | 1 |
| Sliced turkey breast (deli-style) | 4 oz |
| Avocado (sliced) | ¼ medium |
| Sliced tomato | ¼ cup |
| Lettuce | 1 leaf |
Instructions
- Lay the tortilla flat and layer turkey, avocado, tomato, and lettuce.
- Roll tightly and slice in half to serve.
| Nutrition Totals | Amount |
|---|---|
| Calories | 320 |
| Carbs | 28 g |
| Protein | 25 g |
| Fiber | 5 g |
| Fat | 12 g |
Dinner
Baked Chicken Thighs with Sweet Potato and Broccoli
| Ingredient | Quantity |
|---|---|
| Bone-in chicken thighs | 6 oz |
| Sweet potato (diced) | 1 medium |
| Broccoli (steamed or roasted) | 1 cup |
| Olive oil | 2 tsp |
| Paprika | ½ tsp |
Instructions
- Preheat oven to 400°F (200°C). Season chicken thighs and bake on a tray for 30 minutes.
- Toss sweet potato with olive oil and paprika, roast for 25 minutes.
- Steam or roast broccoli and serve alongside chicken and sweet potato.
| Nutrition Totals | Amount |
|---|---|
| Calories | 490 |
| Carbs | 35 g |
| Protein | 35 g |
| Fiber | 6 g |
| Fat | 20 g |
Snack
Hard-Boiled Eggs and Baby Carrots
| Ingredient | Quantity |
|---|---|
| Hard-boiled eggs | 2 |
| Baby carrots | 10 |
Instructions
- Peel hard-boiled eggs and serve with baby carrots for a protein-packed snack.
| Nutrition Totals | Amount |
|---|---|
| Calories | 140 |
| Carbs | 8 g |
| Protein | 12 g |
| Fiber | 3 g |
| Fat | 7 g |
Day 10
Breakfast
Apple Cinnamon Oatmeal
| Ingredient | Quantity |
|---|---|
| Rolled oats | ½ cup |
| Apple (diced) | ½ medium |
| Cinnamon | ½ tsp |
| Unsweetened almond milk | ¾ cup |
| Walnuts (chopped, optional) | 1 tbsp |
Instructions
- Cook oats and almond milk together in a pot over medium heat.
- Stir in apples and cinnamon, cooking until soft.
- Serve topped with walnuts, if desired.
| Nutrition Totals | Amount |
|---|---|
| Calories | 230 |
| Carbs | 38 g |
| Protein | 6 g |
| Fiber | 6 g |
| Fat | 6 g |
Lunch
Chicken and Veggie Grain Bowl
| Ingredient | Quantity |
|---|---|
| Grilled chicken breast | 4 oz |
| Cooked farro (or quinoa) | 1 cup |
| Steamed broccoli | ½ cup |
| Sliced cucumber | ¼ cup |
| Olive oil | 1 tsp |
| Lemon juice | 1 tsp |
Instructions
- Layer farro, chicken, broccoli, and cucumber in a bowl.
- Drizzle with olive oil and lemon juice before serving.
| Nutrition Totals | Amount |
|---|---|
| Calories | 350 |
| Carbs | 40 g |
| Protein | 30 g |
| Fiber | 8 g |
| Fat | 8 g |
Dinner
Beef Stir-Fry with Vegetables and Brown Rice
| Ingredient | Quantity |
|---|---|
| Lean beef strips | 5 oz |
| Mixed stir-fry vegetables | 1 cup |
| Cooked brown rice | ½ cup |
| Soy sauce (low-sodium) | 1 tbsp |
| Olive oil | 1 tsp |
Instructions
- Heat oil in a pan, cook beef until browned and set aside.
- Stir-fry vegetables in the same pan, then return beef and stir in soy sauce.
- Serve over cooked brown rice.
| Nutrition Totals | Amount |
|---|---|
| Calories | 430 |
| Carbs | 35 g |
| Protein | 38 g |
| Fiber | 5 g |
| Fat | 12 g |
Snack
Greek Yogurt with Walnuts and Honey
| Ingredient | Quantity |
|---|---|
| Plain Greek yogurt | ½ cup |
| Walnuts (chopped) | 1 tbsp |
| Honey | 1 tsp |
Instructions
- Mix yogurt, walnuts, and honey in a bowl for a quick and satisfying snack.
| Nutrition Totals | Amount |
|---|---|
| Calories | 160 |
| Carbs | 10 g |
| Protein | 10 g |
| Fiber | 2 g |
| Fat | 8 g |
Day 11
Breakfast
Scrambled Egg Whites with Spinach and Whole Grain Toast
| Ingredient | Quantity |
|---|---|
| Egg whites | 3 |
| Fresh spinach | 1 cup |
| Olive oil | 1 tsp |
| Whole grain bread | 1 slice |
Instructions
- Heat olive oil in a pan over medium heat. Add spinach and sauté until wilted.
- Pour in egg whites and scramble until fully cooked.
- Serve with a slice of toasted whole-grain bread on the side.
| Nutrition Totals | Amount |
|---|---|
| Calories | 190 |
| Carbs | 16 g |
| Protein | 15 g |
| Fiber | 4 g |
| Fat | 5 g |
Lunch
Grilled Veggie Wrap with Hummus
| Ingredient | Quantity |
|---|---|
| Whole wheat wrap | 1 |
| Zucchini (sliced and grilled) | ½ cup |
| Red bell peppers (grilled) | ½ cup |
| Mushrooms (sliced, grilled) | ½ cup |
| Hummus | 2 tbsp |
Instructions
- Spread hummus onto the wrap.
- Fill with grilled zucchini, red bell peppers, and mushrooms.
- Roll tightly and serve.
| Nutrition Totals | Amount |
|---|---|
| Calories | 250 |
| Carbs | 32 g |
| Protein | 8 g |
| Fiber | 6 g |
| Fat | 8 g |
Dinner
Grilled Pork Chops with Roasted Sweet Potatoes and Green Beans
| Ingredient | Quantity |
|---|---|
| Pork chop (grilled) | 4 oz |
| Sweet potato (diced, roasted) | 1 cup |
| Green beans (steamed) | 1 cup |
| Olive oil | 2 tsp |
Instructions
- Grill the pork chop until fully cooked.
- Toss sweet potatoes with olive oil and roast at 400°F (200°C) for 20 minutes.
- Serve with steamed green beans on the side.
| Nutrition Totals | Amount |
|---|---|
| Calories | 420 |
| Carbs | 36 g |
| Protein | 33 g |
| Fiber | 5 g |
| Fat | 14 g |
Snack
Sliced Apple with Peanut Butter
| Ingredient | Quantity |
|---|---|
| Apple | 1 medium |
| Peanut butter | 1 tbsp |
Instructions
- Core and slice the apple.
- Serve with peanut butter for dipping.
| Nutrition Totals | Amount |
|---|---|
| Calories | 160 |
| Carbs | 22 g |
| Protein | 3 g |
| Fiber | 4 g |
| Fat | 7 g |
Day 12
Breakfast
Blueberry Greek Yogurt Bowl
| Ingredient | Quantity |
|---|---|
| Plain Greek yogurt (low-fat) | 1 cup |
| Fresh blueberries | ½ cup |
| Almonds (slivered) | 1 tbsp |
| Honey | 1 tsp |
Instructions
- Place yogurt in a bowl. Top with blueberries, almonds, and drizzle with honey.
| Nutrition Totals | Amount |
|---|---|
| Calories | 200 |
| Carbs | 27 g |
| Protein | 12 g |
| Fiber | 3 g |
| Fat | 5 g |
Lunch
Caprese Salad with Grilled Chicken
| Ingredient | Quantity |
|---|---|
| Grilled chicken breast | 4 oz |
| Fresh mozzarella | 2 oz |
| Tomato (sliced) | 1 medium |
| Fresh basil leaves | 5-6 |
| Olive oil | 1 tbsp |
| Balsamic vinegar (optional) | 1 tsp |
Instructions
- Layer tomato slices, mozzarella, and basil leaves on a plate.
- Top with grilled chicken. Drizzle olive oil and balsamic vinegar over the salad before serving.
| Nutrition Totals | Amount |
|---|---|
| Calories | 350 |
| Carbs | 10 g |
| Protein | 38 g |
| Fiber | 2 g |
| Fat | 18 g |
Dinner
Shrimp Tacos with Cabbage Slaw
| Ingredient | Quantity |
|---|---|
| Cooked shrimp | 5 oz |
| Small corn tortillas | 2 |
| Cabbage (shredded) | 1 cup |
| Lime juice | 1 tbsp |
| Greek yogurt (for slaw) | 1 tbsp |
| Cilantro (chopped) | 1 tsp |
Instructions
- Toss shredded cabbage with lime juice, yogurt, and cilantro to make the slaw.
- Warm tortillas and fill with shrimp and slaw. Serve immediately.
| Nutrition Totals | Amount |
|---|---|
| Calories | 320 |
| Carbs | 32 g |
| Protein | 28 g |
| Fiber | 5 g |
| Fat | 9 g |
Snack
Trail Mix
| Ingredient | Quantity |
|---|---|
| Raw almonds | 10 |
| Sunflower seeds | 1 tbsp |
| Dried cranberries | 2 tbsp |
Instructions
- Mix almonds, sunflower seeds, and cranberries in a small bowl to enjoy as a snack.
| Nutrition Totals | Amount |
|---|---|
| Calories | 180 |
| Carbs | 16 g |
| Protein | 5 g |
| Fiber | 3 g |
| Fat | 12 g |
Day 13
Breakfast
Veggie and Cheese Breakfast Burrito
| Ingredient | Quantity |
|---|---|
| Whole wheat tortilla | 1 |
| Eggs | 2 |
| Diced bell peppers | ¼ cup |
| Shredded cheese (low fat) | 1 tbsp |
Instructions
- Scramble eggs with diced bell peppers.
- Place onto the tortilla, sprinkle with cheese, and roll up like a burrito.
| Nutrition Totals | Amount |
|---|---|
| Calories | 280 |
| Carbs | 20 g |
| Protein | 18 g |
| Fiber | 5 g |
| Fat | 12 g |
Lunch
Lentil Salad with Roasted Vegetables
| Ingredient | Quantity |
|---|---|
| Cooked lentils | 1 cup |
| Roasted zucchini (sliced) | ½ cup |
| Roasted red peppers (sliced) | ½ cup |
| Olive oil | 1 tsp |
| Lemon juice | 1 tsp |
Instructions
- Combine lentils, roasted vegetables, olive oil, and lemon juice in a bowl. Toss gently and serve.
| Nutrition Totals | Amount |
|---|---|
| Calories | 290 |
| Carbs | 34 g |
| Protein | 15 g |
| Fiber | 10 g |
| Fat | 8 g |
Dinner
Stuffed Zucchini Boats with Ground Turkey
| Ingredient | Quantity |
|---|---|
| Zucchini (halved) | 2 medium |
| Lean ground turkey | 4 oz |
| Diced tomatoes | ½ cup |
| Shredded mozzarella | 1 tbsp |
| Olive oil | 1 tsp |
Instructions
- Preheat oven to 375°F (190°C). Scoop the centers out of zucchini halves.
- Sauté turkey with diced tomatoes and olive oil. Fill zucchini with the mixture.
- Top with mozzarella and bake for 20 minutes.
| Nutrition Totals | Amount |
|---|---|
| Calories | 370 |
| Carbs | 20 g |
| Protein | 35 g |
| Fiber | 6 g |
| Fat | 15 g |
Snack
Yogurt with Granola and Cinnamon
| Ingredient | Quantity |
|---|---|
| Plain Greek yogurt | ½ cup |
| Granola | 2 tbsp |
| Cinnamon | ¼ tsp |
Instructions
- Combine yogurt and granola in a bowl, then sprinkle with cinnamon.
| Nutrition Totals | Amount |
|---|---|
| Calories | 150 |
| Carbs | 20 g |
| Protein | 8 g |
| Fiber | 3 g |
| Fat | 4 g |
Day 14
Breakfast
Avocado and Egg Breakfast Sandwich
| Ingredient | Quantity |
|---|---|
| Whole grain English muffin | 1 |
| Avocado (sliced) | ¼ medium |
| Egg (fried or poached) | 1 |
Instructions
- Toast the English muffin.
- Top with avocado slices and the cooked egg. Serve immediately.
| Nutrition Totals | Amount |
|---|---|
| Calories | 270 |
| Carbs | 24 g |
| Protein | 10 g |
| Fiber | 6 g |
| Fat | 14 g |
Lunch
Grilled Chicken and Vegetable Stir-Fry
| Ingredient | Quantity |
|---|---|
| Grilled chicken breast | 4 oz |
| Mixed stir-fry vegetables | 1 cup |
| Low-sodium soy sauce | 1 tbsp |
| Brown rice (cooked) | ½ cup |
Instructions
- Stir-fry vegetables in a pan, add soy sauce for flavoring.
- Toss with grilled chicken and serve over brown rice.
| Nutrition Totals | Amount |
|---|---|
| Calories | 330 |
| Carbs | 30 g |
| Protein | 32 g |
| Fiber | 5 g |
| Fat | 8 g |
Dinner
Baked Salmon with Quinoa and Steamed Spinach
| Ingredient | Quantity |
|---|---|
| Salmon fillet | 6 oz |
| Cooked quinoa | ½ cup |
| Spinach (steamed) | 1 cup |
| Lemon juice | 1 tsp |
Instructions
- Bake the salmon at 375°F (190°C) for 12-15 minutes.
- Serve with cooked quinoa and steamed spinach. Drizzle lemon juice on top.
| Nutrition Totals | Amount |
|---|---|
| Calories | 440 |
| Carbs | 25 g |
| Protein | 40 g |
| Fiber | 5 g |
| Fat | 18 g |
Snack
Cucumber Slices with Hummus
| Ingredient | Quantity |
|---|---|
| Cucumber (sliced) | 1 cup |
| Hummus | 2 tbsp |
Instructions
- Serve cucumber slices with hummus for dipping.
| Nutrition Totals | Amount |
|---|---|
| Calories | 100 |
| Carbs | 8 g |
| Protein | 3 g |
| Fiber | 2 g |
| Fat | 6 g |
14-Day Meal Plan Shopping List
Here’s a categorized and consolidated shopping list for the 14-day meal plan. Quantities of ingredients from each day have been summed up to make your shopping experience smooth and efficient.
Produce
- Bananas: 4
- Apples (medium): 4
- Oranges (medium): 2
- Blueberries (fresh): 1 cup
- Strawberries (fresh): 1 cup
- Avocados (medium): 3
- Spinach (fresh): 10 cups
- Mixed greens or lettuce: 6 cups
- Zucchini (medium): 4
- Sweet potato (medium): 5
- Broccoli (crowns): 4 cups
- Cauliflower (large head): 1
- Brussels sprouts (halved): 2 cups
- Green beans (fresh): 3 cups
- Cucumber (medium): 2
- Tomatoes (medium): 4
- Bell peppers (any color): 6
- Mushrooms (sliced): 2 cups
- Celery stalks (large): 6
- Baby carrots (snack-sized): 20
- Fresh cilantro (chopped): 3 tbsp
- Fresh basil leaves: 5-6 leaves
- Fresh parsley (chopped): 1 tbsp
- Lemon (juice): 6 tbsp
Proteins
- Eggs (large): 2 dozen
- Egg whites (carton or separate): 1 cup
- Chicken breast (boneless, skinless): ~30 oz (~1.9 lbs)
- Ground turkey (lean): ~18 oz (~1.1 lbs)
- Cod fillets or white fish (fresh or frozen): 6 oz
- Salmon fillets (fresh or frozen): ~24 oz (~1.5 lbs)
- Pork chops (bone-in): 4 oz
- Shrimp (cooked, shelled): 10 oz (~2 servings)
- Tuna (canned in water): 8 oz (~2 small cans)
- Lean beef (stir-fry strips): 5 oz (~1 serving)
Grains and Legumes
- Whole wheat bread (slices): 12
- Whole wheat English muffins: 1 package (~6)
- Whole wheat tortillas (medium): 6
- Quinoa (cooked): ~4 cups
- Farro (or quinoa, cooked): 1 cup
- Brown rice (cooked): ~2 cups
- Wild rice (cooked): ½ cup
- Lentils (cooked): 1 cup
- Rolled oats (uncooked): ~3½ cups
- Granola (low sugar): ~¾ cup
- Chia seeds: 3 tbsp
Dairy
- Plain Greek yogurt (low-fat): 8½ cups (~68 oz)
- Cottage cheese (low-fat): 1 cup
- Mozzarella cheese (fresh or shredded): 3 oz (~6 tbsp)
- Shredded cheese (low-fat): 2 tbsp
- Low-fat cream cheese (spreadable): 2 tbsp
Pantry Staples
- Almond butter (unsweetened): ~2 tbsp
- Peanut butter (natural): ~6 tbsp
- Hummus (plain): ~10 tbsp
- Canned black beans (rinsed): ~1 cup (8 oz)
- Canned diced tomatoes (no salt added): ~1 cup (8 oz)
- Dried cranberries (unsweetened): 2 tbsp
- Almonds (slivered or raw): ~¼ cup
- Sunflower seeds (raw): 1 tbsp
- Low-sodium soy sauce: 2 tbsp
- Honey (raw or light): ~2½ tsp
- Maple syrup (optional): 1 tsp
- Olive oil (extra virgin): ~¾ cup (~12 tbsp)
Spices and Condiments
- Cinnamon (ground): ~1½ tsp
- Paprika (smoked or sweet): ½ tsp
- Balsamic vinegar (optional): 1 tsp
- Garlic (minced): 2 cloves
- Salt (to taste)
- Black pepper (to taste)
This shopping list covers all meals, snacks, and ingredients from Days 1 through 14, ensuring you have everything you need for the full meal plan. Happy cooking!
Congratulations on Completing the 14-Day Meal Plan!
You did it! Following this meal plan for the past two weeks is a fantastic step toward prioritizing your health and well-being. By enjoying various balanced, delicious meals, you’ve nourished your body with wholesome ingredients, stayed energized, and embraced a sustainable approach to healthy eating.
The best part? This is just the beginning. These 14 days were designed to provide structure and inspire flexibility and creativity in your meals. You now have a great foundation of recipes and meal ideas that can quickly adapt to your tastes, lifestyle, and nutritional needs. Swap ingredients, try new flavours, and make it your own—it’s all about finding what works best for you.
Healthy eating doesn’t have to end here. Please take all the knowledge and tools you’ve gained and carry them forward. Whether you continue with another two weeks, build new plans, or integrate your favourite meals into your everyday routine, you’re setting yourself up for long-term health and happiness.
Feeling ready to take the next step? Start planning your meals, explore your grocery list, and keep experimenting with fresh, nourishing foods. Remember, every small choice adds up to significant results. Here’s to your continued success on this vibrant, healthy eating journey!