ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Healthy Meals For a Week

Updated on October 8, 2012

You know good nutrition is important. You may mean well when it comes to eating healthy, but the unhealthy options just seem so much quicker and more convenient. It can also be hard to think of good things to eat for every meal of every day. That's why I've put together this list of ideas for healthy meals for one week. Take it as a set-in-stone plan, or tweak it to suit your tastes.

This weekly plan is nutritionally balanced, with a focus on protein, fiber, and healthy fats (i.e. olive oils, avocado, peanut butter) versus unhealthy fats (butter, sugar, breads made with white flour, etc.). Most of these meals are easy, quick, affordable, and most of all: healthy and lean.

Note: Some website links are provided when a meal requires a recipe- however, other recipes can easily be found through online searches.


breakfast- protein shake

morning snack- apple or handful of almonds

lunch- spinach salad with olive oil and balsamic vinegar, topped with a sliced boiled egg

afternoon snack- kale chips

dinner- small tuna steak topped with lemon juice and lemon pepper, with sides of steamed broccoli and quinoa


breakfast- instant organic steel-cut oatmeal, with raisins (optional)

morning snack- apple or handful of almonds

lunch- quinoa and edamame salad

afternoon snack- 1/2 avocado, lightly salted

dinner- lean grilled chicken, with shredded kale salad topped with olive oil, lemon juice, feta cheese, garlic and black pepper


breakfast- protein shake

morning snack- apple or handful of almonds

lunch- Cobb salad, with leftover 1/2 avocado and grilled chicken, dark greens, crumbled turkey bacon, boiled eggs, and red-wine dressing or vinaigrette

afternoon snack- bruschetta

dinner- Pizza with pesto, tomatoes, and mozzarella


breakfast- nonfat greek yogurt topped with a sliced banana or other fresh fruit and wheat germ

morning snack- apple or handful of almonds

lunch- turkey bruschetta panini

afternoon snack- pico de gallo (raw salsa) with organic multigrain chips

dinner- salmon patty and green beans


breakfast- protein shake

morning snack- apple or handful of almonds

lunch- chicken salad on a pita or wrap

afternoon snack- carrot sticks or other raw vegetables

dinner- broccoli spinach quiche


breakfast- scrambled eggs and turkey bacon

morning snack- apple or handful of almonds

lunch- multigrain bagel sandwich with sprouts, tomatoes, spinach, lettuce, jalapenos, low-fat thousand island dressing, and muenster cheese

afternoon snack- low-sugar granola bar or trail mix

dinner- low calorie vegetable soup


Cheat day! Indulge your food fancies for a day-- although you might be surprised to find you'd rather have the healthy stuff! If that's the case, switch up your favorites from the past week and bon appetite!


    0 of 8192 characters used
    Post Comment

    No comments yet.


    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at:

    Show Details
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the or domains, for performance and efficiency reasons. (Privacy Policy)
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)