7-Day Healthy Meal Plan !

7-Day Healthy Meal Plan !

Enjoy a delicious and nourishing week with simple, wholesome, and plant-based meals. Hope this helps you on your journey to better health! Let me know how it goes. 😊💚

🌿 Day 1
☀ Wake up (8:00 AM) – Herbal tea (Tulsi / Ginger tea)
🥤 Breakfast (10:00 AM) – Green Smoothie (Banana + Spinach + Water)
🍏 Snack (11:30 AM) – Handful of soaked almonds & dates
🍛 Lunch (1:30 PM) – Dal Tadka + Bajra Roti + Cucumber-tomato-onion salad
🥜 Snack (4:30 PM) – Roasted Makhana
🥣 Dinner (7:30 PM) – Moong Dal Soup + Kachumber Salad
🌙 Bedtime (9:30 PM) – Chamomile / Herbal tea

🌿 Day 2
☀ Wake up (8:00 AM) – Herbal tea (Cinnamon-clove tea)
🥤 Breakfast (10:00 AM) – Green Smoothie (Mango + Mint + Water)
🍏 Snack (11:30 AM) – Coconut water + 4-5 walnuts
🍛 Lunch (1:30 PM) – Rajma + Red Rice + Stir-unfried greens + coleslaw
🥜 Snack (4:30 PM) – Roasted black Chana
🥣 Dinner (7:30 PM) – Vegetable Khichdi + Raw mango salad
🌙 Bedtime (9:30 PM) – Chamomile / Herbal tea

🌿 Day 3
☀ Wake up (8:00 AM) – Herbal tea (Ajwain-jeera tea)
🥤 Breakfast (10:00 AM) – Green Smoothie (Pineapple + Red Amaranth + mint + Water)
🍏 Snack (11:30 AM) – 1 spoon roasted pumpkin seeds & 1 banana
🍛 Lunch (1:30 PM) – Chana Masala + Jowar Roti + Grated carrot salad
🥜 Snack (4:30 PM) – Watermelon
🥣 Dinner (7:30 PM) – Tofu Bhurji + Whole wheat phulka + Cucumber raita with peanut curd
🌙 Bedtime (9:30 PM) – Chamomile / Herbal tea

🌿 Day 4
☀ Wake up (8:00 AM) – Herbal tea (Fennel & Mulethi tea)
🥤 Breakfast (10:00 AM) – Green Smoothie (Papaya + Banana + Spinach + Water)
🍏 Snack (11:30 AM) – 4-5 cashews & figs
🍛 Lunch (1:30 PM) – Masoor Dal + Brown Rice + Oil free veggies + Salad
🥜 Snack (4:30 PM) – Sprouts Chaat
🥣 Dinner (7:30 PM) – Vegetable Dalia + Tomato chutney
🌙 Bedtime (9:30 PM) – Chamomile / Herbal tea

🌿 Day 5
☀ Wake up (8:00 AM) – Herbal tea (Ginger-turmeric tea)
🥤 Breakfast (10:00 AM) – Green Smoothie (Banana + Amaranth + Water)
🍏 Snack (11:30 AM) – 2-3 dates / prunes
🍛 Lunch (1:30 PM) – Sprouted Moong Dal Stuffed Chilla + Green Chutney + Salad
🥜 Snack (4:30 PM) – Apple
🥣 Dinner (7:30 PM) – Bottle gourd dal + Millet roti + Stir-unfried greens
🌙 Bedtime (9:30 PM) – Chamomile / Herbal tea

🌿 Day 6
☀ Wake up (8:00 AM) – Herbal tea (Tulsi & Black Pepper tea)
🥤 Breakfast (10:00 AM) – Green Smoothie (Banana + Apple + Curry leaves + Water)
🍏 Snack (11:30 AM) – 5-6 soaked raisins & almonds
🍛 Lunch (1:30 PM) – Baingan Bharta + Whole wheat roti + Lettuce salad
🥜 Snack (4:30 PM) – Steamed potato chaat
🥣 Dinner (7:30 PM) – Vegetable Millet Upma + Coconut chutney
🌙 Bedtime (9:30 PM) – Chamomile / Herbal tea

🌿 Day 7
☀ Wake up (8:00 AM) – Herbal tea (Ashwagandha tea)
🥤 Breakfast (10:00 AM) – Green Smoothie (Papaya / Jackfruit / Custard Apple + Mint + Water)
🍏 Snack (11:30 AM) – Fresh coconut water + Seed crackers or seed laddus
🍛 Lunch (1:30 PM) – Palak Dal + Red Rice + Stir-unfried capsicum + salad
🥜 Snack (4:30 PM) – Peanut butter on rice crackers     
🥣 Dinner (7:30 PM) – Lauki Soup + Sprouts salad
🌙 Bedtime (9:30 PM) – Chamomile / Herbal tea

Note: All meals are optional—eat only when you're truly hungry. Fruits can be swapped in for any meal. The teas provided are simply alternatives to regular tea. This plan offers flexible options—feel free to eat as few meals as needed. Try and include more variety and colors to your meals. Eat slowly & mindfully without any distractions.

Disclaimer:

This meal plan is for general informational purposes only and is not intended as medical advice. It is based on whole, plant-based foods and may not be suitable for everyone. Please consult a qualified healthcare professional before making significant dietary changes, especially if you have any pre-existing health conditions, allergies, or specific nutritional needs.

By following this meal plan, you acknowledge that you are doing so at your own discretion.