Achieving a balanced diet doesn’t have to be complicated. By choosing nutrient‑dense foods and planning ahead, you can ensure you’re meeting your body’s requirements for protein, fiber, healthy fats, vitamins, and minerals.
Based on the latest international dietary guidelines (including those from the World Health Organization, the Dietary Guidelines for Americans, and the European Food Safety Authority), this seven‑day meal plan is tailored for healthy adults (18+), with a focus on:
- Adequate protein (animal and plant sources)
- Whole grains and fiber
- Colorful fruits & vegetables (vitamins A, C, K, folate, potassium)
- Healthy fats (omega‑3s, monounsaturated fats)
- Dairy or fortified alternatives (calcium, vitamin D)
Each day’s meals will list five common foods delivering these key nutrients, followed by a nutrient snapshot table, and then prep tips and time estimates.
At the end, you’ll find a consolidated shopping list to simplify your grocery run.
Day 1 (Monday)
Nutrient Focus: Complete proteins, fiber, vitamin C, omega‑3, calcium
Meals & Key Foods:
- Breakfast: Greek yogurt parfait with blueberries, chia seeds, almonds, honey, and granola
- Mid‑morning Snack: Orange slices with a boiled egg
- Lunch: Grilled salmon salad (mixed greens, cherry tomatoes, avocado, quinoa, olive oil dressing)
- Afternoon Snack: Carrot sticks with hummus
- Dinner: Chicken stir‑fry (chicken breast, broccoli, bell pepper, brown rice, sesame oil)
| Food Item | Nutrient Highlights |
|---|---|
| Greek yogurt | Calcium, protein, probiotics |
| Salmon | Omega‑3 EPA/DHA, vitamin D, high‑quality protein |
| Quinoa | Complete plant protein, fiber, magnesium |
| Bell pepper | Vitamin C, vitamin A precursors |
| Almonds | Vitamin E, magnesium, healthy monounsaturated fat |
Daily Nutrient Snapshot
| Nutrient | Amount (approx.) | % of Daily Value |
|---|---|---|
| Calories | 2,100 kcal | — |
| Protein | 100 g | 200% |
| Fiber | 30 g | 120% |
| Omega‑3 (EPA+DHA) | 1.8 g | 180% |
| Calcium | 1,200 mg | 120% |
| Vitamin C | 150 mg | 167% |
Prep Tips & Time Estimates
- Greek yogurt parfait: Layer ingredients the night before (5 min)
- Boil eggs in batch: 6 eggs at once (12 min cook + cool)
- Grill salmon fillets: Marinate in olive oil + herbs 30 min; grill 10 min
- Cook quinoa & brown rice: Use a rice cooker or instant pot (20 min)
- Chop all veggies: Store in airtight containers (15 min)
Day 2 (Tuesday)
Nutrient Focus: Iron, folate, B‑vitamins, healthy fats, fiber
Meals & Key Foods:
- Breakfast: Spinach‑tomato omelet with whole‑grain toast, avocado slices
- Snack: Pear with a handful of walnuts
- Lunch: Lentil and sweet potato stew with kale and brown rice
- Snack: Cottage cheese with pineapple chunks
- Dinner: Turkey chili (lean turkey, kidney beans, tomatoes, onions, olive oil)
Five nutrient‑rich staples here are: spinach, eggs, lentils, walnuts, kidney beans.
Daily Nutrient Snapshot
| Nutrient | Amount (approx.) | % of Daily Value |
|---|---|---|
| Calories | 2,000 kcal | — |
| Protein | 95 g | 190% |
| Iron | 18 mg | 100% |
| Folate | 400 µg DFE | 100% |
| Fiber | 32 g | 128% |
| Monounsaturated fat | 20 g | — |
Prep Tips & Time Estimates
- Veggie omelet: Chop spinach & tomato ahead (5 min); cook 8 min
- Stew: Sauté base, then simmer lentils + sweet potato 25 min
- Turkey chili: Brown turkey, then simmer all ingredients 30–40 min
- Portion & freeze leftovers in single‑serve containers (10 min)
Day 3 (Wednesday)
Nutrient Focus: Vitamin A (as beta‑carotene), potassium, protein, complex carbs
Meals & Key Foods:
- Breakfast: Oatmeal with mashed banana, pumpkin seeds, cinnamon, almond butter
- Snack: Hard‑boiled egg & cherry tomatoes
- Lunch: Grilled chicken wrap (whole‑grain tortilla, lettuce, shredded carrot, hummus)
- Snack: Apple with peanut butter
- Dinner: Baked cod with roasted butternut squash, spinach, and bulgur
Five sources: oats, banana, pumpkin seeds, cod, butternut squash.
Daily Nutrient Snapshot
| Nutrient | Amount (approx.) | % of Daily Value |
|---|---|---|
| Calories | 2,100 kcal | — |
| Protein | 90 g | 180% |
| Vitamin A (RAE) | 900 µg | 100% |
| Potassium | 4,700 mg | 100% |
| Fiber | 28 g | 112% |
Prep Tips & Time Estimates
- Overnight oats: Combine oats, banana, almond butter (5 min)
- Bake cod: Season + bake at 180 °C for 12–15 min
- Roast squash: Cube & roast 25 min; season halfway
- Prep bulgur: Simmer 12 min; fluff 5 min
Day 4 (Thursday)
Nutrient Focus: Vitamin K, magnesium, antioxidants, healthy fats
Meals & Key Foods:
- Breakfast: Green smoothie (kale, kiwi, Greek yogurt, chia, flaxseed)
- Snack: Mixed berries & a handful of pistachios
- Lunch: Quinoa salad (black beans, corn, cilantro, lime, olive oil)
- Snack: Celery sticks with almond butter
- Dinner: Tofu stir‑fry (tofu, snow peas, mushrooms, soba noodles, sesame oil)
Five power foods: kale, kiwi, black beans, pistachios, tofu.
Daily Nutrient Snapshot
| Nutrient | Amount (approx.) | % of Daily Value |
|---|---|---|
| Calories | 2,000 kcal | — |
| Protein | 85 g | 170% |
| Vitamin K | 120 µg | 100% |
| Magnesium | 400 mg | 100% |
| Antioxidants (ORAC) | High | — |
Prep Tips & Time Estimates
- Smoothie base: Pre‑chop & freeze kale/kiwi (5 min)
- Cook soba noodles: Boil 5–6 min, rinse cold
- Press tofu in advance: 30 min press under weight
- Stir‑fry: 7 min high‑heat; keep veggies crisp
Day 5 (Friday)
Nutrient Focus: Vitamin D, zinc, selenium, protein, fiber
Meals & Key Foods:
- Breakfast: Smoked mackerel toast on whole‑grain bread with arugula
- Snack: Yogurt with granola and strawberries
- Lunch: Beef and vegetable kebabs (bell pepper, zucchini, onion) with couscous
- Snack: Edamame pods sprinkled with sea salt
- Dinner: Chickpea curry (chickpeas, tomato, spinach, coconut milk, brown rice)
Key nutrients from mackerel, beef, edamame, chickpeas, coconut milk.
Daily Nutrient Snapshot
| Nutrient | Amount (approx.) | % of Daily Value |
|---|---|---|
| Calories | 2,100 kcal | — |
| Vitamin D | 15 µg | 100% |
| Zinc | 11 mg | 100% |
| Selenium | 55 µg | 100% |
| Fiber | 30 g | 120% |
Prep Tips & Time Estimates
- Kebab prep: Marinate beef 2 hr ahead; grill 10 min
- Curry: Sauté base, then simmer chickpeas + spinach 20 min
- Couscous: Soak in hot water 5 min, fluff
Day 6 (Saturday)
Nutrient Focus: B‑vitamins, antioxidants, fiber, healthy fats
Meals & Key Foods:
- Breakfast: Whole‑grain pancakes with mixed berries, walnuts, maple syrup
- Snack: Sliced cucumber & tzatziki
- Lunch: Sardine salad sandwich (whole‑grain bread, lettuce, tomato)
- Snack: Trail mix (dried apricots, sunflower seeds, dark chocolate chips)
- Dinner: Vegetable lasagna (whole‑wheat noodles, ricotta, spinach, tomato sauce)
Nutrition from whole grains, sardines, nuts, ricotta, spinach.
Daily Nutrient Snapshot
| Nutrient | Amount (approx.) | % of Daily Value |
|---|---|---|
| Calories | 2,200 kcal | — |
| Protein | 95 g | 190% |
| B‑vitamins (B1, B2…) | 100% DV combined | — |
| Antioxidants (ORAC) | High | — |
| Fiber | 33 g | 132% |
Prep Tips & Time Estimates
- Pancakes: Mix batter night before (5 min); cook 10 min
- Lasagna: Assemble ahead; bake 35–40 min
Day 7 (Sunday)
Nutrient Focus: Electrolytes, vitamin E, protein, fiber
Meals & Key Foods:
- Breakfast: Smoothie bowl (banana, spinach, almond milk, peanut butter, granola)
- Snack: Kiwi & Brazil nuts
- Lunch: Grilled shrimp tacos (corn tortillas, cabbage slaw, avocado, lime)
- Snack: Greek yogurt with honey & walnuts
- Dinner: Beef stew (lean beef, carrots, potatoes, peas, onions)
Five nutrient stars: banana, spinach, shrimp, avocado, Brazil nuts.
Daily Nutrient Snapshot
| Nutrient | Amount (approx.) | % of Daily Value |
|---|---|---|
| Calories | 2,100 kcal | — |
| Protein | 100 g | 200% |
| Potassium | 4,700 mg | 100% |
| Vitamin E | 15 mg | 100% |
| Electrolytes (Na, K) | Balanced | — |
Prep Tips & Time Estimates
- Stew: Brown beef; simmer 1.5–2 hr (can use slow cooker)
- Taco slaw: Shred cabbage + toss (5 min)
Weekly Grocery Shopping List
| Food Group | Items |
|---|---|
| Proteins | Salmon, chicken breast, lean turkey, cod, beef, tofu, eggs, Greek yogurt, cottage cheese, mackerel, sardines, shrimp |
| Whole Grains | Quinoa, brown rice, bulgur, whole‑grain bread/tortillas, oats, whole‑wheat lasagna noodles, couscous, granola |
| Fruits | Banana, berries (blue, strawberries, mixed), orange, apple, pear, kiwi, pineapple, dried apricots |
| Vegetables | Spinach, kale, broccoli, bell peppers, carrots, tomatoes, butternut squash, mixed greens, cabbage, zucchini, onions, celery, snow peas |
| Legumes & Nuts | Lentils, chickpeas, kidney beans, black beans, edamame, walnuts, almonds, pistachios, Brazil nuts, sunflower seeds, chia & flax seeds |
| Dairy & Alternatives | Greek yogurt, cottage cheese, almond milk, ricotta |
| Healthy Fats & Oils | Olive oil, sesame oil, avocado, almond butter, peanut butter |
| Other | Honey, maple syrup, spices, hummus, tzatziki, coconut milk, granola |
Meal Prep Tips & Time Estimates
- Batch‑cook grains & proteins:
- Cook all rice/quinoa/bulgur together (30–40 min).
- Bake or grill proteins (chicken, salmon, turkey, tofu) in sheet pans (40 min including marinate).
- Chop & portion vegetables:
- Spend one afternoon chopping all veggies—store in labeled containers (30 min).
- Make grab‑and‑go snacks:
- Portion nuts, cut fruit, hard‑boiled eggs into snack bags or small tupperware (15–20 min).
- Prepare sauces & dressings:
- Whisk olive oil dressings, hummus, tzatziki, and curry paste ahead (10 min).
- Overnight elements:
- Prep overnight oats and smoothie packs (freeze fruit + greens) on Sunday for quick mornings (10–15 min).
Following this plan and using the detailed grocery list ensures you’ll effortlessly cover all essential nutrient sources for a week—fueling your body with balanced macronutrients, vitamins, minerals, fiber, and healthy fats. Feel free to swap in alternative protein or vegetable choices based on seasonality and personal preference. Happy eating and thriving!
Last modified: May 9, 2025
