How To Eat Healthier This Year (7-Day Menu)

This clean eating meal plan is a 7-day challenge that’ll teach you how to prepare tasty food and eat healthier all year long. If eating a little healthier is on your list with the new year’s resolutions, you’re in the right place!

When crush diets don’t work, but you still want to eat healthier, you’ll definitely need a sustainable plan. To help you with that, here’s a weeklong meal plan filled with tasty recipes that will keep you energized the entire year. So let’s learn to eat healthier this year!

7-Day Meal Plan To Eat Healthier This Year

Your calorie intake for one day will be 1500-1700, and it will be splitted between 3 main meals and 2 snacks. To eat healthier, you need to avoid processed food and pack your meals with lean protein, exactly what this meal plan does for you.

Day 1

1. Breakfast: 1/2 recipe “Kale, Sweet Potato and Onion Frittata”.
2. Lunch: 1/2 recipe “Spinach Salad with Roasted Chickpeas, Tofu and Blood Orange Vinaigrette”.
3. Snack: Seeds of half a pomegranate with 10 almonds.
4. Dinner: 1/2 recipe “Turkey-Stuffed Acorn Squash with Sage and Roasted Brussels Sprouts”.
5. Snack: One ounce dark chocolate with at least 70% cocoa.

Day 2

1. Breakfast: 1 recipe “Carrot Cake Oatmeal”.
2. Lunch: 1/2 recipe “Kale, Sweet Potato and Onion Frittata” (leftover from first day’s breakfast) + a medium apple.
3. Snack: 1 recipe “Fancy Ants On A Log”.
4. Dinner: 1 recipe “Roast Chicken with Brussels Sprouts and Barley”.
5. Snack: 1 recipe “Pumpkin Yogurt Bark”.

Day 3

1. Breakfast: 1 recipe “Tart Cherry Overnight Oats”.
2. Lunch: 1/2 recipe “Ground Turkey-Stuffed Acorn Squash” (leftover from first day’s dinner) + 1/2 English cucumber, sliced.
3. Snack: 1/2 recipe “Spinach Salad with Roasted Chickpeas, Tofu and Blood Orange Vinaigrette” (leftover from first day’s lunch).
4. Dinner: 2/3 recipe “Curried Kabocha and Kale Soup with Crumbled Tempeh”.
5. Snack: One ounce dark chocolate with at least 70% cocoa.

Day 4

1. Breakfast: 1 recipe “Pomegranate-Pistachio Greek Yogurt Parfait”.
2. Lunch: 1 recipe “Cucumber, Tofu, and Barley Rice Bowl with Blood Orange Dressing”.
3. Snack: One blood orange with 20 raw almonds.
4. Dinner: 1 recipe “Cauliflower Rice Bowl with Hard-Boiled Egg, Tomato, Scallions, and Goat Cheese”.
5. Snack: 1 recipe “Pumpkin Yogurt Bark”.

Day 5

1. Breakfast: 1 recipe “Blood Orange Creamsicle Smoothie”.
2. Lunch: 1/3 recipe “Curried Kabocha and Kale Soup with Crumbled Tempeh” (leftover from third day’s dinner) + 4 ounces roasted chicken breast shredded.
3. Snack: One hard-boiled egg + 1 recipe “Roasted Kabocha Seeds”.
4. Dinner: 1 recipe “Sage-Roasted Potatoes and Salmon with Steamed Broccoli”.
5. Snack: 1 recipe “Hot Chai Latte”.

Day 6

1. Breakfast: 1 recipe “Pumpkin Oatmeal-Raisin Mug Cake”.
2. Lunch: 1 recipe “Marinated Fennel Salad with Spinach, Dried Tart Cherries, and Salmon”.
3. Snack: 1 recipe “Broccoli-Potato Salad With Herbs”.
4. Dinner: 1 recipe “Seared Flank Steak with Steamed Asparagus and Turnip-Sweet Potato Mash”.
5. Snack: 1 medium apple + 1 tbsp almond butter.

Day 7

1. Breakfast: 1 recipe “Eggs Baked in Kale and Turnip-Sweet Potato Mash”.
2. Lunch: 1 recipe “Flank Steak and Asparagus Cauliflower Rice Bowl”.
3. Snack: 1 recipe Broiled Blood Orange with Pistachios.
4. Dinner: 1 recipe “Spiralized Parsnip Noodles with Cherry Tomatoes, Basil, Tempeh, and Goat Cheese”.
5. Snack: Baked Pear with Greek Yogurt and Cinnamon.

Downloads

Here are all the files you need to complete this 7-day challenge that will help you eat healthier:

DOWNLOAD ALL THE RECIPES HERE (FREE)

Here is the 7-day calendar; you can print it and stick it on your fridge to never skip a meal.