Balanced Meal Prep - 7 Days

Balanced Healthy Meal Plan:

Day 1:

• Breakfast: Oatmeal with Chia Seeds, Fresh Fruit, and Honey

  • A warm bowl of oatmeal topped with chia seeds, a selection of fresh fruits like strawberries, blueberries, and bananas, and a drizzle of honey. This breakfast is rich in fiber and provides a balanced start to the day.
  • Approx. Calories: 350 kcal

• Lunch: Grilled Chicken Caesar Salad with Whole Grain Croutons

  • Grilled chicken breast served on a bed of romaine lettuce, with whole grain croutons, Parmesan cheese, and a light Caesar dressing. A classic salad with a healthy twist.
  • Approx. Calories: 450 kcal

• Dinner: Baked Chicken Thighs with Roasted Root Vegetables

  • Herb-marinated chicken thighs baked to perfection, served with a medley of roasted root vegetables including carrots, parsnips, and sweet potatoes. A hearty and nourishing meal.
  • Approx. Calories: 550 kcal

Day 2:

• Breakfast: Smoothie Bowl with Spinach, Banana, and Almonds

  • A vibrant smoothie bowl made with blended spinach, banana, and almond milk, topped with sliced almonds, chia seeds, and a sprinkle of granola.
  • Approx. Calories: 300 kcal

• Lunch: Quinoa Bowl with Roasted Vegetables and Hummus

  • Fluffy quinoa topped with a variety of roasted vegetables (zucchini, bell peppers, and eggplant), a dollop of hummus, and a sprinkle of feta cheese.
  • Approx. Calories: 400 kcal

• Dinner: Grilled Salmon with Quinoa and Mixed Vegetables

  • A fillet of grilled salmon served with quinoa and a side of mixed vegetables, including broccoli, snap peas, and bell peppers. Rich in omega-3s and antioxidants.
  • Approx. Calories: 500 kcal

Day 3:

• Breakfast: Whole Grain Toast with Avocado and Poached Eggs

  • A slice of whole grain toast topped with mashed avocado and two poached eggs, seasoned with a pinch of chili flakes and sea salt.
  • Approx. Calories: 400 kcal

• Lunch: Chickpea Salad with Cucumbers, Tomatoes, and Feta

  • A refreshing salad of chickpeas, diced cucumbers, cherry tomatoes, red onions, and feta cheese, dressed with olive oil and lemon juice.
  • Approx. Calories: 350 kcal

• Dinner: Baked Cod with Brown Rice and Steamed Broccoli

  • Baked cod fillet seasoned with herbs, served with a portion of brown rice and steamed broccoli. Light, flavorful, and packed with nutrients.
  • Approx. Calories: 450 kcal

Day 4:

• Breakfast: Greek Yogurt with Mixed Berries and Honey

  • Creamy Greek yogurt topped with a mix of fresh berries and a drizzle of honey, providing a sweet and nutritious start to the day.
  • Approx. Calories: 250 kcal

• Lunch: Grilled Chicken and Avocado Wrap

  • A whole wheat wrap filled with grilled chicken, avocado, lettuce, tomatoes, and a light yogurt dressing. A convenient and satisfying meal.
  • Approx. Calories: 400 kcal

• Dinner: Turkey Meatballs with Whole Wheat Pasta and Marinara Sauce

  • Lean turkey meatballs served with whole wheat pasta and a homemade marinara sauce, garnished with fresh basil and Parmesan cheese.
  • Approx. Calories: 550 kcal

Day 5:

• Breakfast: Chia Pudding with Coconut Milk and Fresh Fruit

  • Chia seeds soaked in coconut milk, topped with slices of kiwi, mango, and berries. A refreshing and nutrient-dense breakfast.
  • Approx. Calories: 300 kcal

• Lunch: Tuna Salad with Mixed Greens and Balsamic Vinaigrette

  • A light tuna salad served over mixed greens, with cherry tomatoes, cucumbers, and a balsamic vinaigrette dressing.
  • Approx. Calories: 350 kcal

• Dinner: Lemon Herb Chicken with Quinoa and Roasted Brussels Sprouts

  • Grilled chicken breast marinated in lemon and herbs, served with quinoa and roasted Brussels sprouts. A balanced and flavorful dinner.
  • Approx. Calories: 500 kcal

Day 6:

• Breakfast: Banana and Almond Butter Smoothie

  • A smoothie made with ripe banana, almond butter, almond milk, and a scoop of protein powder. Creamy and energizing.
  • Approx. Calories: 350 kcal

• Lunch: Shrimp and Avocado Salad with Mango Salsa

  • Grilled shrimp tossed with avocado, mixed greens, and a vibrant mango salsa. A refreshing and tropical-inspired lunch.
  • Approx. Calories: 400 kcal

• Dinner: Baked Chicken Thighs with Roasted Vegetables and Brown Rice

  • Juicy baked chicken thighs served with a mix of roasted vegetables and a side of brown rice. Nutritious and satisfying.
  • Approx. Calories: 550 kcal

Day 7:

• Breakfast: Oatmeal with Almonds and Fresh Berries

  • A comforting bowl of oatmeal topped with sliced almonds, fresh berries, and a drizzle of honey. A wholesome start to the day.
  • Approx. Calories: 350 kcal

• Lunch: Grilled Vegetable and Hummus Wrap

  • A whole wheat wrap filled with grilled zucchini, bell peppers, eggplant, and a generous spread of hummus. Light and nutrient-dense.
  • Approx. Calories: 400 kcal

• Dinner: Baked Salmon with Sweet Potato and Steamed Asparagus

  • A fillet of baked salmon served with a side of sweet potato mash and steamed asparagus. Rich in healthy fats and fiber.
  • Approx. Calories: 500 kcal

Pricing

For a comprehensive 7-day meal prep service focusing on balanced, healthy meals that include a variety of whole foods and nutrient-rich ingredients, the pricing is structured as follows:

• 7-Day Balanced Healthy Meal Plan (3 Meals Per Day): 

This price includes the cost of high-quality ingredients, preparation, and packaging. The meals are designed to offer a balanced intake of macronutrients, supporting overall health and well-being. Meals are delivered fresh, ready to reheat, providing a convenient and delicious way to maintain a healthy diet.