7 Days Magical Healthy Meal Plan

Day 1

1. Breakfast: Super Green Smoothie

In a blender, add:

  • 1 cup of water
  • 1 organic apple – cut up
  • 1 pear – cut up
  • 1/2 teaspoon freshly grated ginger
  • 2 Tablespoons of ground flax seed
  • 2 handfuls of fresh spinach
  • Juice of one lemon
  • Ice

Makes 2 servings (264 calories, 6 grams fat, 39 grams carbohydrates, 6 grams protein)

Variations: organic fresh berries, other dark leafy greens like kale, coconut, fresh herbs, almonds, walnuts or cashews.

2. Mid-Morning: 2 Deviled Eggs

2 deviled eggs made with 1 tbsp. of Dijon mustard, 2 tbsp. of low-fat mayo, 4 chopped shrimp, ½ tsp. Seafood seasoning and chopped parsley (2 halves –124 calories, 15 grams protein, 9 grams carbohydrates, 3 grams fat)

3. Lunch: Hoisin Chicken Salad

Combine cooked chicken with 2 tablespoons of Hoisin sauce, 1 green onion, and season with sea salt and pepper. Spoon over a bed of leafy greens and add sliced tomatoes.

(185 calories, 10 grams protein, 18 grams carbohydrates, 6 grams fat)

4. Dinner : Buffalo Patty grilled with Portabella Mushrooms and Caramelized Onions.

Marinate the mushrooms in balsamic vinegar, olive oil, sea salt and pepper. Heat a skillet on medium-high & add 1-2 tablespoons of olive oil and sliced onion – separate into rings. Add to skillet and cook through until they develop a golden brown color. Toss with brown rice.

(296 calories, 12 grams protein, 19 grams carbohydrates, 8 grams fat)

Total Protein: 43 grams; Carbohydrates: 85 grams Fat: 23 grams

TOTAL MACRONUTRIENTS FOR THE DAY = 869 CALORIES

Day 2

1. Breakfast: Almond Pancakes Topped With Fresh Berries

In a bowl, combine:

  • 1 cup almond flour
  • 1/2 cup unsweetened applesauce
  • 1 Tablespoon of coconut flour
  • 1 egg
  • ½ cup egg whites
  • ½ teaspoon cinnamon and nutmeg each
  • 1 tablespoon of coconut oil

Heat 1 tablespoon of coconut oil in a skillet on medium heat. Pour ¼ cup of batter for each pancake. Cook 2-3 minutes and flip each pancake – cook another minute. Remove and serve with fresh berries.

(326 calories, 19 grams protein, 22 grams carbohydrates, 18 grams fat)

2. Mid-Morning: Apple with 2 tablespoons of almond butter

(150 calories, 8 grams protein, 16 grams carbohydrates, 6 grams fat)

3. Lunch: Chicken Lettuce Wraps

Take a large leafy green lettuce leaf and place on a plate. Add slices of chicken breast and 2 slices of tomato – season with sea salt and pepper. Squeeze ½ of a lime over 3 slices of avocado and place on top. Wrap up and secure with a toothpick. You can make 2 of these in the morning and take with you for a mid-morning or mid-afternoon snack.

(180 calories, 9 grams protein, 18 grams carbohydrates, 8 grams fat)

4. Dinner: Pecan Crusted Chicken

This recipe makes enough for 4 but you may want to double it for leftovers the next day. They are delicious alone or tossed in a salad. Take 4 boneless skinless chicken breasts and place in a baggie. Add 1 quart of buttermilk and 1 tablespoon of your favorite chicken seasoning. Marinate for at least one hour or overnight. Add another tablespoon of chicken seasoning to one bag of chopped pecans. Remove each chicken breast and coat in pecan crumbs. Bake at 375 for 30 minutes. Turn each breast over and bake another 20 minutes.

Serve with Baked Sweet Potatoes sprinkled with cinnamon and steamed green beans.

(254 calories per serving, 32 grams protein, 18 grams carbohydrates, 6 grams fat)

Total Protein: 68 grams; Carbohydrates: 74 Fat: 38 grams

TOTAL MACRONUTRIENTS FOR THE DAY = 910 CALORIES

Day 3

1. Breakfast: Spinach Omelet with Canadian Bacon

Whisk together 3 egg whites with one egg, ¾ cup spinach, 1 slice Canadian Bacon – chopped and pour into hot skillet on medium heat.

(244 calories, 25 grams protein, 9 grams carbohydrates, 12 grams fat)

2. Mid-Morning: Handful of almonds or mixed nuts with an apple

(136 calories, 4 grams protein, 12 grams carbohydrates, 8 grams fat)

3. Lunch: Currant and Date Chicken Salad

For dressing – combine 3 tablespoons rice wine vinegar, 1 tablespoon low-sodium soy sauce, 1 tsp. ground ginger, and 1 tablespoon toasted sesame oil – whisk together well.

Chicken Salad – Combine 2 cups of chicken breast, ¼ cup currants, chopped cilantro, ½ cup pitted dates and season with sea salt and pepper – serve over a bed of lettuce

(227 calories per serving, 28 grams protein, 22 grams carbohydrates, 3 grams fat)

4. Dinner: Balsamic Tuna Steak with Grilled Zucchini and Yellow Squash

Marinate 8 oz. tuna steak in balsamic vinegar and olive oil and cook in a skillet about 5-10 minutes on each side. Grill zucchini and yellow squash with Tamari sauce – found in the Chinese cooking section of any grocery store (364 calories, 58 grams protein, 24 grams carbohydrates, 4 grams fat)

Total Protein: 115 grams; Carbohydrates: 67 grams; Fat: 27 grams

TOTAL MACRONUTRIENTS FOR THE DAY = 971 CALORIES

Day 4

1. Breakfast: Scrambled egg whites with one whole egg topped with your favorite salsa.

In a measuring cup, drop one whole egg in and add egg whites to equal one cup – season with a pinch of sea salt, pepper and onion powder. Scramble the egg white mixture in a medium hot skillet and top with fresh salsa.

(227 calories, 25 grams protein, 16 grams carbohydrates, 7 grams fat)

Mid-Morning: Apple with 2 tablespoons of Cashew Nut Butter

(150 calories, 9 grams protein, 15 grams carbohydrates, 6 grams fat)

Lunch: grilled chicken Caesar Salad

Iced tea or WATER

(256 calories, 30 grams protein, 16 grams carbohydrates, 8 grams fat)

Mid-afternoon: handful of toasted almonds with grape-size tomatoes

(158 calories, 8 grams protein, 18 grams carbohydrates, 6 grams fat)

Dinner: Keep it simple with these WHOLE foods

  • Grilled chicken breast
  • ½ baked sweet potato sprinkled with cinnamon and nutmeg
  • Baked Asparagus drizzled with olive oil and garlic

Place the sweet potato in a 400-degree oven first for 20 minutes and then add the asparagus to the oven and bake for another 15-20 minutes.

(239 calories, 26 grams protein, 18 grams carbohydrates 7 grams fat)

Total Protein: 98 grams ; Carbohydrates: 83 grams ;Fat: 34 grams

TOTAL MACRONUTRIENTS FOR THE DAY: 1,030 CALORIES

Day 5

1. Breakfast: Egg White Omelet with Asparagus and Sun-Dried Tomatoes

Cook ½ cup asparagus tips in a tsp. of olive oil. Add sun-dried tomatoes and 3 egg whites with one yolk and let cook. Sprinkle with green onions.

(256 calories, 19 grams protein, 18 grams carbohydrates, 12 grams fat)

Mid-morning: ½ cup egg salad made with mustard, relish and chopped green onions

(126 calories, 8 grams protein, 10 grams carbohydrates, 6 grams fat)

2. Lunch: Cobb salad with your favorite Vinaigrette

(260 calories, 28 grams protein, 19 grams carbohydrates, 8 grams fat)

3. Mid-afternoon: Turkey Roll-Up with sliced apple and your favorite nut butter.

Place some sliced turkey breast, thin slices of apple and spread with all natural peanut butter. (You can use almond butter or macadamia nut butter for a change)

(134 calories, 8 grams protein, 12 grams carbohydrates, 6 grams fat)

4. Dinner: Pecan Crusted Tilapia

Dip tilapia filets in egg whites seasoned with sea salt and pepper and coat in pecan bits seasoned with 1 tablespoon seafood seasoning. Bake at 375 for 20 minutes Acorn Squash – begin baking the acorn squash first for 30 minutes and then add the tilapia to the oven for the last 20 minutes. Green Beans – steamed with garlic and toasted almonds

(226 calories, 25 grams protein, 18 grams carbohydrates, 6 grams fat)

Total Protein: 88 grams; Carbohydrates: 77 grams; Fat: 38 grams

TOTAL MACRONUTRIENTS FOR THE DAY = 1002 Calories

Day 6

1. Breakfast: Vegetable Breakfast C

Cook your favorite vegetables in a skillet and add 1 cup of egg whites with one egg. Sprinkle with diced tomatoes

(154 calories, 15 grams protein, 10 grams carbohydrates, 6 grams fat)

2. Mid-morning: Frozen BananaSicle

The night before, take one banana and slice it in half length-wise and spread 2 tbsp. peanut butter inside one half. Put banana back together and wrap in foil. Place in freezer.

(107 calories per serving, 8 grams protein, 12 grams carbohydrates, 3 grams fat)

3. Lunch: Lean Chicken Salad over Bibb Lettuce

Combine 1 cup pulled cooked chicken, 1 green onion – chopped, zest of one lemon, sea salt and pepper to taste. Toss in White wine vinegar and olive oil. Serve over a bed of Bibb lettuce with grape-size tomatoes.

(205 calories, 22 grams protein, 18 grams carbohydrates, 5 grams fat)

Dinner: Buffalo Chili and Herb Vinaigrette Salad

Buffalo is readily available and makes an excellent low-fat, high-protein source. In a large pot, cook 2 pounds ground buffalo seasoned with sea salt and pepper.

Add:

  • • 1 large can Chopped tomatoes or 3 fresh tomatoes chopped
  • • 3 green onions, chopped
  • • 1 16-ounce chili beans and 1 can kidney beans
  • • ½ cup ketchup
  • • 1 teaspoon each of chili powder, cayenne pepper, minced garlic, thyme and dried mustard
  • • 3 tablespoons fresh cilantro chopped
  • • Sea salt and Pepper to taste

For the Herb Vinaigrette – Whisk together1/8 cup White Wine Vinegar, ¼ cup olive oil, 1 tablespoon Italian Seasoning, 1 tsp. honey, 1/8 cup Parmesan, Sea salt and Pepper and toss with Romaine lettuce, tomatoes, celery, mushrooms and toasted walnuts.

(267 calories, 28 grams protein, 32 grams carbohydrates, 3 grams fat)

Total Protein: 73 grams; Carbohydrates: 72 grams ; Fat: 17 grams

TOTAL MACRONUTRIENTS FOR THE DAY: 733 CALORIES

Day 7

1. Breakfast: Banana Smoothie with Greens

In a blender, add 1 cup berries, 1 orange – fresh squeezed, 2 cups kale or spinach, 2 tablespoons peanut butter, ½ banana, ice and ½ cup cold water.

(236 calories, 20 grams protein, 21 grams carbohydrates, 8 grams fat)

2. Mid-Morning: Anytime Snack Mix

Preheat the oven to 400 degrees. Mix together, ¼ cup each of almonds, cashews, pecans, walnuts and sunflower seeds. Bake for 5 minutes. Cool and add 6 tablespoons dried organic cranberries and golden raisins and mix well.

(1/4 cup serving = 198 calories, 12 grams protein, 15 grams carbohydrates, 10 grams fat)

3. Lunch: Tex-Mex Bean Salad with Salsa Dressing

If you are not fond of black beans, substitute them for 1 cup chicken breast cubed. Combine ½ cup salsa, 2 tablespoons apple-cider vinegar 1/8 cup of olive oil– add beans or chicken, 1/3 of an avocado cubed, 2 green onions, ½ cup chopped cilantro, grape tomatoes and mix well. Enjoy over a bed of lettuce.

(302 calories, 16 grams protein, 37 grams carbohydrates, 10 grams fat)

4. Dinner: Greek Shrimp with Lemon Broccoli

In large skillet, add 2 tsp. olive oil. Add one green pepper – chopped, ½ onion chopped, 2 garlic cloves – chopped, 1 can diced tomatoes and 1 tsp. ground oregano. Cook for a few minutes and add 1 pound of shrimp. Cook until shrimp is opaque. Add some fresh basil. Steam broccoli and squeeze fresh lemon over the broccoli.

(253 calories, 22 grams protein, 30 grams carbohydrates, 5 grams fat)

Total Protein: 70 grams ;Carbohydrates: 103 grams; Fat: 33 grams

TOTAL MACRONUTRIENTS FOR THE DAY: 989 CALORIES

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