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7 Day Healthy Meal Plan for Beginners

If you’re like me, all that good eating over the holidays have you feeling a bit…fluffy. With the New Year on the horizon, my resolution is to finally to shed some weight in 2018 and “de-fluff” from the holidays. Unfortunately, statistics say my chances for success are slim.  50% of people in North America will make a New Years resolution this year and close to 81% of those people will fail in their resolution after 6 months 1.  However, the key to not being in failing majority is to create a clear goal and plan ahead.

One way to do this, in regards to your health & fitness goals is to come up with healthy meal plans. Grabbing meals and snacks from stores and restaurants is easy. It’s comfortable. But it’s also not guaranteed to be the healthiest thing for you, not to mention the fact that buying all of your meals and snacks like that isn’t really budget-friendly.

Fortunately, creating healthy meal plans isn’t all that hard to do. To give you a kick-start, we’ve put together an easy-to-follow meal plan to get you in the habit of planning your meals in advance to set yourself up for success in the New Year.

After checking out this 7-day healthy meal plan, hopefully you’ll be inspired to go off and make your own healthy weekly meal plans going forward. After you do just one, I’m sure you’ll get the hang of it and come to love it. Cheers to a happier, healthier, you in 2018!


Monday


Breakfast

Low-Cal Cheesy Veggie Egg Muffins
Pro Tip: Freeze them to have them for breakfast another day to save time.

Lunch

Low-Carb Cauliflower Rice (pictured)

Dinner

Low-Carb Cheesy Tuna Casserole

Tuesday


Breakfast

Quinoa Morning Porridge (pictured)

Lunch

Low-Carb Mac and Cheese
I make this recipe in bulk on Sunday & dish it out throughout week!

Dinner

“Fried” Lemon Chicken

Wednesday


Breakfast

Jessica Simpson’s “Get Skinny” Breakfast (pictured)

Lunch

Broccoli Grape Pasta Salad

Dinner

Easy Slow Cooker “Caesar Chicken”
From Addie Gundry’s new cook book, Essential Slow Cooker Recipes.

Thursday

Breakfast

3-Ingredient Healthy Banana Pancakes
This recipe is a game changer! I make it almost every week. 

Lunch

Chicken Cobb Mason Jar Salad

Dinner

Dump and Bake Chicken Caprese Pasta (pictured)

Friday

Breakfast

Whole Wheat Banana Bread (pictured)

Lunch

Healthy Buffalo Chicken Wrap

Dinner

Hungry Lady Casserole
My husband loves this recipe, too! I always make extra and pack it up for his lunch the next day.

Saturday


Breakfast

The Ultimate Healthy Buttermilk Pancakes (pictured)

Lunch

Healthier Mexican Quesadillas
This is proof that healthy doesn’t have to mean boring!

Dinner

Health-ified Slow Cooker French Dip Sandwiches

 

Sunday

Breakfast

Skinny Slow Cooker Breakfast Casserole
This heats up great for tomorrow’s leftovers!

Lunch

Easy Quinoa Wraps

Dinner

Teriyaki Chicken Casserole (pictured)

 

Healthy Snack Ideas for the Week

I like to make a couple of these throughout the week and have them on hand to munch on. These healthier options help curb my cravings in between meals and keep me away from the vending machine or the drive-thru!

Baked Zucchini Chips

Savory Snacks
Baked Zucchini Chips
(pictured)
Low-Carb Cauliflower “Bread” Sticks
“Popcorn” Roasted Cauliflower
Cinnamon Raisin Trail Mix
Chicken Crackers Italian Herb Kale Chips
Sweet Snacks
100 Calorie Puppy Chow
Crispy Apple Chips
Raw Peanut Butter Protein Bites
4-Ingredient Almond Butter Balls
Almond Joy Snack Mix

 

What to do When Your Sweet Tooth Strikes…

If you’re like me, then sweets are your kryptonite! My diet has often been sabotaged by my devilish sweet tooth, so I’ve learned to have a few healthy dessert options on hand always. 

Easy Healthy Brownies
Vegan Magic Cookie Bars (pictured)
“Can’t-Believe-They’re-Healthy” Caramel Bars
Chocolate Chia Pudding for Two For you & hubby!
Edible Cookie Dough
3-Minute Pumpkin Spice Cake
Easy Banana Peanut Butter Ice Cream Bars
Paleo Pumpkin Bars
Healthy Chocolate Chip Cookie Dough Bars
Skinny Strawberry Shortcake Bars
Salted Caramel Cookie Twix Smoothie Bowl

 

 

Looking to make your own healthy meal plans? Here are a few resources for you to pull healthy recipes from!
It’s a Wrap! 24 Healthy Recipes for Wraps and Sandwiches
The Best Healthy Breakfast Recipes: 29 Super Easy Breakfast Menus
Weekly Meal Planner for Losing Weight
7-Day Vegetarian Meal Plan
Weeknight Meal Planner: 7 Budget-Friendly Casserole Recipes
7 Day Meal Plan for a Low Carb Diet

1 Source: Psychology Today

Comment & Tell Us: How do you stay on track with your diet?