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7 Day Healthy Eating Plan For Beginners (By A Nutritionist)

Come try the 7 Day Healthy Eating Plan For Beginners challenge and save this simple, easy to follow free meal plan created by a qualified Nutritionist. You don't need to wait for new month, new year, or some other event to be the catalyst for eating healthier. Start today and do it slowly overtime building up a menu of nutritious, wholefood-based foods you really enjoy. Ready? Let's eat healthy it together!

7 Day Healthy Eating Plan For Beginners  |  Eat Nourish Glow
7 Day Healthy Eating Plan For Beginners | Eat Nourish Glow

What To Eat On A Healthy Meal Plan?


The journey towards a healthier lifestyle begins by embracing the health benefits of consuming a more wholefood-based diet. Unlike processed foods, eating more wholefoods will provide you with all the essential nutrients your body needs to sustain energy throughout the day; and with no sugar or caffeine crashes. You'll start to see improvements in gut health, mood and yes, your waistline; it doesn't take very long for these changes to manifest. But before we start, here's a quick run down on the basics needed for good healthy eating habits.


Hydration for Health


Start each day by recognising the vital role water has in your body. Adequate hydration not only supports appetite regulation, but it also helps to prevent brain fog, balance your hormones, improve both mood and your energy levels. Make it a habit to prioritise your water intake throughout the day.


The Importance of Wholefood Macros


Understanding the significance of macro-nutrients is at the core of a well-balanced eating plan. Make a habit of choosing to eat mostly high-fibre foods, lean proteins from quality sources, healthy fats, and nutrient-rich carbohydrates from high-fibre sources (rather than processed options). The healthy eating plan below contains all of these making eating the good stuff easy as following along 1-2-3.


Focus On Dietary Fibre


In addition to emphasising a focus on consuming wholefood nutrition every day, it's essential to note the significance of dietary fibre in promoting digestive health and your overall well-being. Fibre-rich foods play such a pivotal role in maintaining a healthy gut, regulating your blood sugar levels, and aiding weight management. Incorporating high-fibre ingredients such as fruits and berries, non-starchy vegetables, whole grains, and legumes into your daily meals will enhance satiety, promote regular bowel movements, and contribute to a more nourished body. Ensuring you eat ample high-fibre foods is not only a key element of this 7-day plan but a fundamental aspect of supporting long-term health and vitality. Take note!


Choose Lean, Clean Protein


Another main component of the 7 Day Healthy Eating Plan For Beginners revolves around the inclusion of lean, clean protein from both animal and plant-based sources. Lean protein is essential for muscle repair, immune function, and sustaining energy levels throughout the day. Choose organic, free-range sources such as chicken, turkey, salmon, tofu, legumes, and beans to ensure a well-rounded intake of amino acids and essential nutrients. This diversity not only caters to different dietary preferences, but also provides a wide spectrum of nutrition.


Whether you choose animal or plantbased options, adding clean sources of protein enhances the overall nutritional profile of your meals, contributing to a balanced and satisfying eating plan that supports your health and wellness goals.



What Foods Are Not Included?


The 7 Day Healthy Eating Plan For Beginners deliberately excludes processed foods and added sugars to prioritise whole, nutrient-dense food and ingredient choices. It emphasises whole, high fibre grains, lean animal and plant proteins, healthy fats, and high-fibre sources, steering clear of refined and heavily processed options. By omitting these less nutritious elements, the plan builds the foundation for better overall health, boosted energy, and improved well-being.


The healthy eating plan is completely free of the following:


  • pre-packaged and overly processed food

  • refined sugars

  • processed and empty carbs

  • alcoholic drinks and sugary drinks


While this healthy eating plan provides a balanced and nutritious weekly menu, this general plan does not specify portion sizes, and individual dietary requirements may vary. If you'd like a specific plan that is more customised for your unique health goals, click here.



Free Wholefood Recipe Sampler Download

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Get this FREE recipe collection with healthy and delicious breakfast, lunch, and dinner recipes that nourish from the inside out. Each recipe is jam-packed with goodness and created by a qualified Nutritionist, for nutrition you can trust is good for you. Stop eating boring food to be healthy, come see how good healthy tastes – download your free recipes today!






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7 Day Healthy Eating Plan For Beginners


Each day on the 7-Day Healthy Eating Plan For Beginners includes a recipe for breakfast, lunch, dinner, and a suggested dessert or snack. All you need to do is follow the eating plan using the suggested recipes and menu for each day. Be sure to keep fully hydrated throughout the entire week as you will be consuming an increased intake of high fibre foods. You may find it helpful to track your food intake and see how it makes you feel to eat healthier, high fibre foods. Ready? Let's do this!


Day 1: Healthy Eating Plan


Before we get into the meals, you may wish to bookmark or print this page to easy reference. It may also be helpful to pin it (if you use Pinterest) for handy reference in the future.


Morning Hydrate

  • organic green tea or 400ml water upon waking for 20 minutes before eating

  • 1/2 lemon, cut into wheels or wedges (optional)


Breakfast

  • Fruit & Yoghurt Bowl: 1/2 cup plain Greek yogurt with 1/3 cup mixed fresh berries. Add 1/2 tsp cinnamon for appetite control, and up to 1 tbsp of chia seeds for fibre. Enjoy with a 400ml glass of blackberry and mint infused water.


Lunch

  • Arugula & Tuna Low Carb Springtime Salad: 1/2 to 1 can of tuna with two hard-boiled eggs served over a salad made up of 1 cup arugula leaves, 1/4 cup chopped cherry tomatoes, cucumbers, and green olives. Enjoy with a 400ml glass of blackberry and mint infused water.


Dinner


Dessert/Snack

  • The Best Healthy Homemade Chocolate Biscuits: enjoy one of these guiltless, chocolate biscuits with a cup of peppermint or licorice tea to aid digestion. These are made with raw cacao which contains minerals like magnesium that calms and aid sleep. Dairy-free, sugar-free.


Aim to stop eating by 7pm if you plan on going to bed by 10pm to allow your food to be semi-digested and a promote better sleep.


Day 2: Healthy Eating Plan


Kickstart your second day with a filling, high-fibre breakfast and watch those mid-morning and afternoon sugar cravings start to disappear. Fibre-rich foods are great way to help suppress the urge to grab an extra coffee or sugary treat.


Morning Hydrate

  • organic green tea or 400ml water upon waking for 20 minutes before eating

  • 1/2 lemon, cut into wheels or wedges (optional)


Breakfast

  • Raw Cacao Cinnamon Spiced Overnight Oats: serve with a dollop of almond butter. Add 1/2 tbsp almond flakes and 1 tbsp of pumpkin for added protein. Can be made with any kind of milk, dairy or dairy-free plant milk. Enjoy with a 400ml glass of cinnamon infused water.


Lunch

  • Grilled Chicken Salad: 1 fillet of chicken breast seasoned and grilled. Add side salad made from 1 cup of mixed salad greens, 4-5 chopped or whole cherry tomatoes, and a simple balsamic vinaigrette. Whisk a 1 tbsp of olive oil with 1/2 tbsp of balsamic vinegar. Drizzle over the salad and chicken to serve. For a vegan version, swap the chicken for tofu, tempeh, or try grilling zucchini or eggplant. Enjoy with a 400ml glass of grapefruit and cinnamon infused water.


Dinner

  • Air Fryer Baked Salmon: Season 1 fillet of salmon, skin on. Lay in piece of folded foil with a drizzle of olive oil and dash of salt. Cook for 10-12 minutes until flakey. Serve with a 1/4 cup of cooked quinoa, and 1/2 cup wilted spinach. For a vegan version, try this recipe with seasoned tofu.


Dessert/Snack

  • Protein Bliss Ball: enjoy a homemade protein ball with a cup of peppermint or licorice tea to aid digestion.


Remember, aim to stop eating by 7pm if you plan on going to bed by 10pm to allow your food to be semi-digested and a promote better sleep.


Day 3: Healthy Eating Plan


Today's chia seed pudding is an excellent substitute for yoghurt if you are allergic to lactose, casein or whey in dairy milk. It makes a high fibre alternative to sugary store-bought pudding.


Morning Hydrate

  • organic green tea or 400ml water upon waking for 20 minutes before eating

  • 1/2 lemon, cut into wheels or wedges (optional)


Breakfast

  • Coconut Vanilla Chia Seed Pudding: serve a 200ml serving topped with a drizzle of maple syrup or runny hut butter, and a handful or fresh blueberries. Dairy-free, sugar-free. Enjoy with a 400ml glass of kiwi and lime infused water.


Lunch

  • Grilled Peach Summer Salad Recipe: a large bowl of mixed greens with 1-2 grilled peaches. Requires no dressing. Experiment with other grilled fruit such as mangoes, pineapple or sweetish vegetables like capsicums. Enjoy with a 400ml glass of kiwi and lime infused water.


Dinner

  • Low Carb Chicken & Capsicum Skewers Recipe: enjoy 2-3 skewers with a side serving of 1 cup of spinach, 1 stick of diced celery, 3 tbsp chickpeas, 1/4 finely chopped red onion, and 1/2 tbsp drizzle of lemon juice and olive oil.


Dessert/Snack


Remember, aim to stop eating by 7pm if you plan on going to bed by 10pm to allow your food to be semi-digested and a promote better sleep.


Day 4: Healthy Eating Plan