7-Day Simply Healthy Meal Plan
Measurement Key
C – Cup
tbsp – Tablespoon
tsp – Teaspoon
oz – Ounce
lb – Pound
DAY 1
Breakfast
Pita Pizza with Egg and Spinach
Lunch
Everyday Lemon Chicken, Mediterranean Roasted Eggplant Salad
Dinner
Roasted Rainbow Trout with Vegetables
Snack
Pear, Blackberries with Sunflower Seeds
DAY 2
Breakfast
Healthy Egg Muffins
Lunch
Rainbow Chard Chicken Wraps, Baked Apple Chips
Dinner
Lemon Caper Chicken with Peppers & Onions, Veggie Zucchini Boats
Snack
Dried Apple Rings with Mixed Nuts and Greek Yogurt
DAY 3
Breakfast
Blueberry Peach Greek Yogurt Bowl
Lunch
Citrus Arugula Salad with Scallops, Pear and Sunflower Seeds with Greek Yogurt
Dinner
Roasted Salmon with Apple Sauce, Vegan Mushroom Goulash
Snack
Half Banana, Blueberries
DAY 4
Breakfast
Gluten-Free Egg & Toast with Raspberries
Lunch
Rainbow Chard Chicken Wraps, Baked Apple Chips
Dinner
Lemon Roasted Chicken with Spinach and Quinoa
Snack
Banana with Greek Yogurt, Trail Mix (Mixed Nuts with Raisins)
DAY 5
Breakfast
Maple Almond Greek Yogurt with Orange
Lunch
Grilled Chicken and Cauliflower Mash, Sweet Heat Sunshine Salad
Dinner
Chicken Brochette (Chicken & Pepper Skewers), Cauliflower Parsnip Mash
Snack
Applesauce, Veggie & Hummus Snack
DAY 6
Breakfast
Blueberry Almond Greek Yogurt Bowl
Lunch
Rainbow Chard Chicken Wraps, Berry Mint Fruit Salad
Dinner
Lemon Caper Chicken with Peppers & Onions, Veggie Zucchini Boats
Snack
Cheese Stick and Grapes
DAY 7
Breakfast
Baked Egg Cups with Veggies
Lunch
Citrus Arugula Salad with Scallops, Pear and Sunflower Seeds with Greek Yogurt
Dinner
Chicken Tikka Masala, Roasted Spaghetti Squash
Snack
Kiwi and Sunflower Seeds with Greek Yogurt
Recipes
EVERYDAY LEMON CHICKEN
Ingredients
- 1⁄2 pound boneless skinless chicken breast
- 1⁄4 teaspoon salt
- 1⁄4 teaspoon pepper
- 1⁄2 tablespoon butter
- 1 teaspoon rosemary
- 2 cups green beans
- 1 lemon sliced
- 1⁄2 tablespoon honey
Instructions
- Cover the chicken breasts with plastic wrap and pound until each piece is about 3/4 of an inch thick. Sprinkle chicken breasts evenly with salt and pepper. Top with slices of lemon.
- Heat butter in a large pan over medium heat. Add chicken and drizzle with honey. Cook for 2-3 minutes on each side, or until golden brown and cooked through.
- Remove chicken from heat and let rest.
- Steam green beans over boiling water for 5 minutes.
- Serve all together with additional squeeze of lemon if desired.
Makes 2 servings
MEDITERRANEAN ROASTED EGGPLANT SALAD
Ingredients
- 1 eggplant halved
- 1 dash salt
- 1⁄2 red bell pepper halved
- 1⁄2 yellow bell pepper halved
- 1⁄2 green bell pepper halved
- 1 tomato
- 1⁄2 lemon, divided, juiced
- 1⁄3 cup cilantro chopped
- 1 handful basil leaves chopped
- 1 tablespoon olive oil, divided
Instructions
- Cut the eggplant in half lengthwise. Place on a cutting board sliced side up, sprinkle with salt and leave for 30 minutes. The eggplant will release some moisture which helps to get rid of the slightly bitter taste typical for larger eggplant varieties.
- Preheat the oven to 340°F.
- Oil a baking sheet with a little bit of olive oil. Place the eggplant halves on the baking sheet sliced side down. Place the baking sheet in the oven and roast for about 10 minutes.
- In the meantime, cut the bell peppers in half and clean out the stems and seeds.
- Place the bell peppers skin side up and tomatoes on another baking sheet and place it in the oven as well. Roast the vegetables for another 50 minutes or until the veggies are soft and bell pepper skins start to char.
- Remove the baking sheets from the oven. Leave the eggplant on the baking sheet to cool. Transfer the bell peppers and tomatoes into a bowl; cover the bowl and let the veggies cool. This makes it easier to peel the skin from the bell peppers and tomatoes.
- Once cool enough to handle. Scrape the eggplant flesh onto a cutting board and cut into chunks. Pour half of the lemon juice over the eggplant and transfer to a salad bowl.
- Remove the skin from the bell peppers and chop them into bite-size pieces. Remove the skin and seeds from the tomatoes and chop them as well.
- Add all the chopped veggies to the eggplant. At this point, you might notice that a lot of liquid was released from the veggies into the bowl. I prefer to drain some of the liquid.
- Add the rest of the lemon juice, olive oil, chopped cilantro and basil. Season with salt if desired. Mix everything to combine and serve.
Makes 2 servings
PEAR
Ingredients
- 1/2 pear sliced
Instructions
- Wash, slice, and serve.
Makes 1 serving
BLACKBERRIES WITH SUNFLOWER SEEDS
Ingredients
- 3⁄4 cup blackberries
- 2 tablespoons sunflower seeds
Instructions
- Wash blackberries. Serve with sunflower seeds
Serves 1
ROASTED RAINBOW TROUT WITH VEGETABLES
Ingredients
- 1 zucchini cut into chunks
- 2 Chinese eggplants cut into chunks
- 1 sweet potato peeled, chopped
- 1 red bell peppers chopped
- 5 shallots halved
- 2 tablespoons olive oil
- 1 teaspoon maple syrup
- 1 teaspoon garlic powder
- 1 pinch salt 1 dash pepper
- 1 1⁄2 pounds rainbow trout filet skin on
- 1 lemon sliced
Instructions
- Pre-heat the oven to 400° F.
- Place all the vegetables in a large bowl.
- In a small bowl, mix the olive oil, maple syrup, and garlic powder.
- Reserve 1 tablespoon of the mixture and pour the rest over the veggies. Toss to cover.
- Season the veggies with salt and pepper and transfer to a baking sheet covered with parchment paper.
- Place the veggies into the oven and roast for 15 minutes.
- In the meantime, season the rainbow trout fillet with salt and pepper and rub with the remaining 1 tablespoon of the oil mixture. Let it marinate for a bit.
- Take the baking sheet out of the oven.
- Carefully move the veggies to the edge and place the fish into the center.
- Put the lemon slices on top of the fish.
- Return the baking sheet to the oven.
- Roast for another 20 to 25 minutes until the veggies and fish are cooked through.
Makes 4 servings
RAINBOW CHARD CHICKEN WRAPS
Ingredients
- 4 leaves rainbow chard
- 2 boneless skinless chicken thighs cooked, halved
- 1⁄2 sweet potato peeled, chopped
- 1⁄2 cucumber julienned
- 1⁄2 bell pepper julienned
- 1⁄2 avocado sliced
Instructions
COOKING THE SWEET POTATO
- Wash and peel the sweet potato.
- Chop into large chunks.
- Fill a pot about half full with water (just enough water to cover the sweet potatoes). Bring water to a boil. When boiling, toss in the sweet potato pieces.
- Cover the pan and cook sweet potatoes for 10-12 minutes or until just tender on the outside (for softer potatoes, cook for 25-30 minutes).
- Remove the lid from the pan and carefully pour the sweet potatoes into a colander as you drain off the water. Run cold water over the potatoes to quick-cool before building the wraps.
MAKING THE WRAPS
- Lay out your rainbow chard. Chop off the end of the stems (you can save them to roast with other vegetables).
- With the blade of a knife, carefully trim off the top of stem, cutting from center of he leaf to the bottom of the stem. Be sure to not rip through the leaf.
- Place your fillings on the right half of the rainbow chard. Example: you can use 1/2 of a chicken thigh, 1/8 to 1/4 piece of avocado, 1/8 piece of cooked sweet potato and a few slices each of cucumber and bell pepper.
- Fold the top and bottom of the rainbow chard inwards. Roll the chard from right to left, tucking tightly. (Think like rolling a burrito.)
- Place seam side down and use a toothpick to hold it together.
Makes 2 servings
BAKED APPLE CHIPS
Ingredients
- 2 granny smith apples cored, sliced
- 1 teaspoon cinnamon, for topping
Instructions
- Preheat the oven to 200 degrees Fahrenheit. Line two baking sheets with parchment paper. Using an apple corer, core the apples.
- Then, with a mandolin, slice the apples into thin slices. Lay on the baking sheet.
- Sprinkle with cinnamon.
- Place in the oven, and bake for 2 hours or until apples are dry and crisp. About half way through flip the apples over and sprinkle with more cinnamon (I actually liked it better with only one side sprinkled with cinnamon but do what you want).
- Remove from the oven and store in an airtight container.
Makes 2 servings
DRIED APPLE RINGS WITH MIXED NUTS AND GREEK YOGURT
Ingredients
- 1⁄2 cup non-fat Greek yogurt
- 1 sprinkle cinnamon
- 4 rings dried apple
- 2 tablespoons mixed nuts
Instructions
- Serve Greek yogurt with dried apple rings and mixed nuts. Sprinkle yogurt with cinnamon if desired.
Makes 1 serving
LEMON CAPER CHICKEN WITH PEPPERS & ONIONS
Ingredients
- 4 ounces chicken breast
- 2 teaspoons oil
- 2 tablespoons lemon juice
- 1 tablespoon capers
- 1⁄4 cup red bell pepper sliced
- 1⁄4 cup green bell pepper sliced
- 1⁄2 cup onion sliced
Directions
Lemon Caper Chicken
- Heat half of the olive oil in a pan over medium heat.
- Place chicken breast in the pan and cook 2-3 minutes, until golden brown.
- Turn the breast over and cook for 2-3 minutes, until cooked through. Remove from pan and set aside.
- Add capers to the pan and cook for 30 seconds.
- Add lemon juice and chicken broth to pan and cook for an additional minute, until reduced. Pour over cooked chicken breast.
Peppers & Onions
- Wash and slice the vegetables.
- Heat remaining olive oil in a pan over medium heat.
- Add the onion and cook, stirring often, for 3 minutes.
- Add bell pepper and cook for an additional 6-8 minutes
Makes 1 serving
VEGGIE ZUCCHINI BOATS
Ingredients
- 2 zucchini
- 1 ⁄2 red onion chopped
- 1⁄2 teaspoon cumin seeds
- 1 tomato diced
- 1⁄2 cup navy beans drained & rinsed
- 1 dash salt
- 1 dash pepper
Instructions
- Preheat the oven to 375 F.
- Wash and prepare the vegetables.
- Cut the zucchini in half, lengthwise. Scoop out the filling and set aside in a bowl.
- Add the navy beans to the zucchini pulp and mash with a fork. Add the tomatoes, onions, and a dash of salt and pepper. Mix to combine.
- Scoop an equal amount of mixture into each zucchini and bake at 375 F for 35-40 minutes. Serve.
Makes 2 servings
CITRUS ARUGULA SALAD WITH SCALLOPS
Ingredients
- 4 cups arugula
- 1 cara cara orange
- 2 radishes sliced
- 1 persian cucumber sliced
- 1 green onion chopped
- 1 dash salt
- 8 scallops
- 1 tablespoon safflower oil
Instructions
- In a bowl, squeeze half of the Cara Cara orange and pulp, add salt and whisk together. Add in the radish, cucumber slices, and arugula and toss together.
- For the scallops: heat oil in a high heat.
- Place the scallops flat-side down in the hot pan. Don’t overcrowd the pan, or the pan won’t stay hot enough to give the scallops a good sear. If you have a lot of scallops, it’s better to work in batches.
- Once you’ve placed the scallops in the pan, don’t touch them. Because of variations in scallop thickness, pan temperatures and so on, it’s not easy to pinpoint an exact cooking time. But after a couple of minutes, it’s okay to peek underneath. If you see a nice, caramel-colored crust on the underside, they’re ready to flip.
- Plate your salad and place 4 scallops on top. Scallops start to turn rubbery if you wait too long to serve them, so get them on the plate right away. And be sure to serve them with the beautiful caramel-colored crust facing up.
Makes 2 servings
PEAR AND SUNFLOWER SEEDS WITH GREEK YOGURT
Ingredients
- 1⁄2 pear sliced
- 3/4⁄ cup non-fat Greek yogurt
- 1 sprinkle cinnamon
- 1 tablespoon sunflower seeds
Instructions
- Wash and slice pear.
- Serve with sunflower seeds and Greek yogurt.
- Sprinkle yogurt with cinnamon if desired.
Makes 1 serving
HALF BANANA
Ingredients
- 1⁄2 banana
Instructions
- Cut banana in half and serve.
Makes 1 serving
BLUEBERRIES
Ingredients
- 3⁄4 cup blueberries
Instructions
- Wash and serve.
Makes 1 serving
ROASTED SALMON WITH APPLE SAUCE
Ingredients
- 1⁄2 tablespoon olive oil
- 2 fillets salmon with skin
- 1 dash salt
- 1 dash pepper
- 1⁄2 cup unsweetened apple sauce
- 1⁄4 teaspoon garlic powder
- 1⁄4 teaspoon ground ginger
- 1 dash ground nutmeg
- 1 apple sliced
- 4 cups arugula
Instructions
- Preheat the oven to 350° F.
- Oil a baking dish with olive oil.
- Place the apple sauce, garlic powder, ginger and nutmeg in a small pot.
- Mix well and warm it up over medium heat.
- No need to boil or even bring it to a simmer, just needs to be a bit on the hot side.
- Rinse the salmon filets and pat them dry with a paper towel.
- Season with salt and pepper and generously cover with the apple sauce.
- Place the filets on a baking dish.
- Place the baking dish in the oven and roast the salmon for about 20 to 25 minutes until the fish is cooked through.
- Place the salmon on a bed of arugula. Top with apple slices. Serve.
Makes 2 servings
VEGAN MUSHROOM GOULASH
Ingredients
- 1 tablespoon olive oil
- 1⁄2 onion sliced
- 1 red pepper chopped
- 4 medium portobello mushrooms chopped
- 1 pound white mushrooms chopped
- 1⁄2 pound shitake mushrooms chopped
- 28 ounces diced tomatoes
- 1 teaspoon garlic powder
- 2 1⁄2 tablespoons paprika
- dash salt to taste
Instructions
- In a medium skillet, heat 1 Tbsp of olive oil; add the onion and sauté until lightly brown, for about 6 minutes.
- Add the red pepper and cook until the pepper is soft, for about 3 to 5 minutes. Set aside.
- In a large skillet, heat 1 Tbsp of olive oil; add the mushrooms and salt. Cook the mushrooms, stirring occasionally, until the mushrooms are soft, reduced in volume, and the mushroom liquid has almost evaporated, for about 8 minutes.
- Add the diced tomatoes, garlic powder and paprika. Stir well. Bring to a boil, cover, reduce the heat and let it simmer for about 5 minutes.
- Serve on top of quinoa or buckwheat.
Makes 6 servings
GLUTEN-FREE EGGS & TOAST WITH RASPBERRIES
Ingredients
- 1 egg
- 1 teaspoon olive oil
- 1 slice gluten-free bread
- 1 dash salt
- 1 dash pepper
- 1 cup raspberries
- 4 fl oz skim milk
Instructions
- Toast bread.
- Heat the olive oil in a pan over medium heat.
- Crack eggs into a bowl. Add salt and pepper, whisk together.
- Pour egg mixture into pan, stir with a spatula to scramble until cooked through.
- Serve with raspberries and milk.
Makes 1 serving
BANANA WITH GREEK YOGURT
Ingredients
- 1⁄2 banana peeled, sliced
- 2⁄3 cup non-fat Greek yogurt
- 1 sprinkle cinnamon
Instructions
- Peel and slice banana.
- Serve with Greek yogurt. Sprinkle with cinnamon if desired.
Makes 1 serving
TRAIL MIX (MIXED NUTS WITH RAISINS)
Ingredients
- 2 tablespoons mixed nuts
- 2 tablespoons raisins
Instructions
- Serve mixed nuts with raisins.
Serves 1
CHICKEN BROCHETTE (CHICKEN & PEPPER SKEWERS)
Ingredients
- 3 ⁄4 pound chicken thighs cut (into chunks)
- 1⁄2 red bell pepper chopped
- 1⁄2 green bell pepper chopped
- 1⁄2 yellow bell pepper chopped
- 1⁄4 cup lemon juice
- 1⁄3 cup olive oil
- 1⁄2 tablespoon paprika
- 1⁄2 tablespoon tomato paste, optional
- 1⁄2 tablespoon oregano
- 1 dash salt
- 1 dash black pepper
- 3 cloves garlic mashed
Instructions
Marinate chicken overnight
- Mix all ingredients, then chicken pieces, in a bowl. Cover and refrigerate overnight.
Grill the skewers
- Prepare the grill or alternately heat the oven to 375F.
- Skewer the chicken pieces and bell pepper pieces. Use some paper towels to dry them briefly.
- Grill for about 10 minutes, rotating them every few minutes when charred on one side.
- Serve immediately.
Makes 2 servings
CAULIFLOWER PARSNIP MASH
Ingredients
- 1 head cauliflower cut into florets
- 4 parsnips peeled, cut into chunks
- 1⁄4 cup gluten-free chicken broth (or vegetable broth if vegan)
- 1 tablespoon olive oil
- 2 cloves garlic minced
- 2 tablespoons fresh chives chopped
- 1 dash salt, to taste
- 1 dash pepper, to taste
Instruction
- Bring a medium pot of water to a boil. Once boiling, add parsnips. Continue to cook for about 5 minutes and then add the cauliflower.
- Cook for another 5 minutes, until parsnips and cauliflower are soft and able to stab a fork trough them. Drain water.
- In the meantime, heat olive oil in a skillet over medium heat. Add minced garlic and cook for 1-2 minutes, until fragrant and lightly browned. Make sure to stir continually so the garlic does not burn.
- Add hot parsnips, cauliflower, and garlic to a food processor or Vitamix. Blend until combined. Add ¼ cup to ½ cup chicken broth until you reach the desired consistency.
- Place in a bowl and stir in salt, pepper and chives
- Serve.
Makes 4 servings