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!
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-fiber foods, lean proteins from quality sources, healthy fats, and nutrient-rich carbohydrates from high-fiber 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.
5 Free Oh-So-Good Recipes
Download a sample of my quick and easy wholefood recipes to try out this coming week!
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-fiber 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.
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:
Low Carb Cauliflower Rice & Sauteed Prawns: 1/2 cup of seasoned cauliflower rice topped with Cajun spiced prawns. If you are allergic to seafood, try this with spiced tofu or chicken.
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
Protein Yoghurt Bark: enjoy a square or two with a cup of lavender or chamomile tea to aid sleep.
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
While it may seem to simple to work, hydrating each morning is one of the most effective ways to manage overeating and a ravenous appetite. When you start the day off fully hydrated you'll be less likely to be crave sugary snacks mid-morning. Continue to stay on top of your water intake into the afternoon, another danger zone for energy levels to drop.
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:
Strawberry Almond Bliss Smoothie Recipe: Smoothies are great way to smash a heck of a lot of macro and micro-nutrients into one meal. Enjoy this berry flavoured smoothie with a glass of water today. Enjoy with a 400ml glass of strawberry and basil infused water.
Lunch:
Mexican Lunch Bowl: add 1/3 cup cooked quinoa into a bowl and top with 1/4 cup rinsed black beans, 3 tbsp cooked corn nibs, 5 chopped cherry tomatoes, and one large spoonful of guacamole and salsa. Squeeze the juice of lime over the salad.
Dinner:
Air Fryer Chicken: Dice 1-2 fillets of chicken breast, 1/2 cup zucchini, 1/2 yellow onion, 1 red capsicum, and toss in your favourite herbs. Lay the diced mixture on a piece of folded foil with a drizzle of olive oil and dash of salt. Cook for 18-20 minutes the chicken is until cooked all the way through. Serve on a bed of 1 cup of shredded spinach or kale. For a vegan version, try this same recipe but with seasoned tofu instead.
Dessert/Snack
Protein Bliss Ball: enjoy a homemade protein ball with a cup of peppermint or licorice tea to aid digestion. Enjoy with a warm cup of peppermint tea.
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 5: Healthy Eating Plan
Today, we're rounding out the week with a favourite for many--pancakes! Only these ones are high in both dietary fibre and protein which means you'll need less to feel fuller and can kiss those mid-morning sugar cravings goodbye.
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:
Protein Pancakes: serve 1-2 pancakes with 1/2 banana chopped into wheels, 2 tbsp pecans. If you have a sweet tooth, try this raspberry chia jam recipe and dollop 1 tbsp on the above. Enjoy with a 400ml glass of orange and blackberry infused water.
Lunch:
Superfood Chickpea Protein Salad With Avocado Recipe: enjoy this high protein salad made with a hard boiled egg and sliced avocado served over spinach leaves. Doubles as a fabulous and filling breakfast salad or quick, easy dinner recipe. Enjoy with a 400ml glass of orange and blackberry infused water.
Dinner:
Warm Sweet Potato & Kale Salad: enjoy a 1 cup serving of this densely nutritious salad topped with seasoned, roasted sweet potato. Add 1/4 cup of crumbled feta and 1/2 tbsp drizzle of balsamic glaze.
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 6: Healthy Eating Plan
You're almost through the whole week of eating healthy, wholefood recipes made with extra fibre and protein to help keep you satisfied and feeling fuller for longer. Come drop in the free Facebook Community to share your journey so far, click here.
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:
Cottage Cheese Parfait: serve a 1/3 cup of fat-free cottage cheese with 1 sliced peach (fresh not canned), and a handful of homemade granola. Add a sprinkle of cinnamon for appetite control. Enjoy with a 400ml glass of lemon and cucumber infused water.
Lunch:
Vegan Raspberry Swirl Chia Pudding: enjoy a serving of this dessert-like pudding with grated dark chocolate on top. See, who says you can't enjoy desserts while eating healthy--you can! Enjoy with a 400ml glass of lemon and cucumber infused water.
Dinner:
The Almost Vegan Prawn Buddha Bowl: serve this high fibre recipe with 1/4 cup cooked quinoa, 1/2 Hass avocado, sliced, 1/2 cup broccoli florets, raw or steamed, and 1/4 cup black beans. Top with 4-5 prawns seasoned your favourite way.
Dessert/Snack:
Protein Yoghurt Bark: enjoy a square or two with a small cup of moon milk to aid sleep.
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 7: Healthy Eating Plan
High-fives! You've made it to the final day of healthy eating meal plan and wholefood recipes. I'd love to hear how you have found this experience and which recipes you found the tastiest. Come hop in the free Facebook Community and share the experience, click here.
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:
Protein Pancakes: serve 1-2 pancakes with 1 small handful of fresh berries, 2 tbsp runny nut butter, 1 tsp maple syrup and 1 tbsp roasted coconut flakes. Enjoy with a 400ml glass of strawberry, lemon and mint infused water.
Lunch:
Greek Lentil Salad Bowl With Olives & Feta: get used to consuming more plantbased protein options with this lentil salad made extra flavourful with feta. Serve a small bowl portion and enjoy with a cup of peppermint tea to aid digestion.
Dinner:
Cajun Prawn Low Carb Soft Tacos Recipe: enjoy 1-2 of these flavourful soft tacos in a high-fibre tortilla wrap, or make a serving of 3 using Romaine lettuce as the taco shells.
Dessert/Snack:
Berry Yoghurt Pops: enjoy one of these guiltless ice cream pops with a cup of peppermint or licorice tea to aid digestion. 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.
After The 7-Day Healthy Eating Plan
So now what? The 7-Day Healthy Eating Plan For Beginners is just a starting point to help ease you into making healthier food choices. Now is a fantastic time to stop and take some time to reflect. Keeping a journal or food diary is an excellent reflection tool to help you do this. Ask yourself these questions:
What noticeable changes have you experienced in the last seven days?
Does your body any feel different, and if so, how exactly?
What are you now craving less versus what you might be you’re craving more?
Did you notice any difference in your bodily functions such as bowel or sleep?
Has your physical energy shifted? Are you feeling more energised or less?
Journal your experience or come share with us in the Facebook Community. Every little change that you choose to make, builds a happier, healthier body day by day. Keep the momentum going and come explore my other Nutritionist-led meal plans, challenges or join a program for self-paced , group or practitioner-led guidance.
You Might Like:
7 Day Weight Loss & Detox Meal Plan (coming soon) →
5 Day 'Sugar Free Life!' Challenge (January 2024 intake) →
How To Go Plantbased In Just 7 Days (Includes Sample Menu) →
Want more healthy eating meal plans with wholefood recipes like these? You might like my new Cookbook series full of easy healthy and nutritious recipe ideas! There is even a Practitioner-led version of my cookbooks to provide you with amazing support to help you nourish and eat healthier. Click here to grab your copy!
Don't miss out! Be sure to come browse the Instagram recipe feed, like our Facebook page and follow the Pinterest feed.
Emma Lisa, Nutritionist & Women's Practitioner
Emma Lisa is a Nutritionist & Women's Health Practitioner with extensive training in Wholefood Nutrition. Food Coaching, and Meal Planning from Sydney, Australia. She is a published cookbook author, passionate lifestyle blogger, and advocate for women's health and anti-diet culture. When she's not in clinic, Emma is mum to five kids, experimenting in her test kitchen, and sharing her passion for the creative arts as a wellness digital creator.
Healthy + happiness,
Emma Lisa xx
HEALTH & NUTRITION PRACTITIONER
Enjoyed this post?
If you liked this blog post, I have a favour to ask! Please take moment to subscribe, and to write a review. Doing this helps me know you found value here in the content I work hard to share, and I would be truly grateful. Thank you so much!
See What's Happening This Week!
Inside the Eat Nourish Glow Facebook Community there are always new wholefood recipes, meal planning tips, Messenger topic chats, and free health challenges to be found. Come join us, its totally free, so let's go!
