7-Day Fresh Meal Plan

One Week Day Fresh Meal Plan

If eating healthier is one of your goals, you may order freshly prepared meals from many restaurants specializing in healthy cuisine and offer delivery service right to your door.

Even though this is a fantastic idea, it can be pricey to have fresh meals delivered whenever you feel the urge to eat more healthily.

Instead of relying on takeaways or processed foods when you are hungry, you can develop your own fresh meal plan to reduce the likelihood of resorting to either of those options.

This article provides you with a 7-day fresh meal plan to kick-start your journey, with a grocery list of the best fresh foods to include in your meal plan, but first things first.

Why Plan Your Fresh Meals?

7-Day Fresh Meal Plan

7-Day Fresh Meal Plan

“What should I eat today?” is one of the queries whose answer might be one of the most confusing and frustrating to find.

Alternatively, if you have people living with you, they get to ask one too many times, what are the plans for today’s meal? Some people may choose frozen, canned, or packaged foods when presented with this situation.

Actively pursuing the foods is not always the most prudent course of action.

The foods typically have higher sodium, used as a preservative, and additional sugar, salt, and other fillers that are not the best for good healthy eating.

Many great benefits of meal planning can help you lose weight, improve overall health, and reduce mealtime stress.

Some of the best diet plans that advocate for choosing fresh foods over processed foods include the Mediterranean Diet, Vegetarian Diet, and Paleo Diet.

The following are a few of the many benefits of planning your fresh meals ahead of time.

Less wastage: 

Having a meal plan helps ensure that none of the food in your home will go to waste.

Helps keep you from overeating: 

When you plan your meals ahead of time, you will consume precisely the required quantity all at once without overeating.

Assists you in getting additional nutrients into your diet: 

Planning gives you many options for consuming nutritious foods and shopping for fresh ingredients in advance.

There is a slim chance that you will reach for convenience foods such as ready-to-eat foods and quick fixes.

Assists you in making intelligent decisions on your diet: 

You can guarantee that you will consume a nutritious meal with the correct portions no matter what happens if you plan your meals at the start of the week or the day before, depending on your timetable.

Reduces stomach acid and hinders digestive problems: 

Planning your meals reduces the stress placed on your digestive system. Thus you will reduce the likelihood that you will experience bloating and acidity in your stomach.

Enjoy more variety:

 When we are pressed for time, it is often convenient to prepare the same meal repeatedly.

Planning your meals helps ensure that you are always eating various healthy foods.

Allows no wiggle room for cheat meals: 

It is acceptable to have cheat meals occasionally but too often can lead to health issues.

There is a good chance that you will be able to keep the commitment you made to yourself for the entire week if you successfully plan your meals.

What to Include In Your Fresh Grocery Store Shopping List

Fruits and vegetables: 

The more you eat them, the better they are for you when it comes to leafy green vegetables and fruits. Frozen vegetables are another excellent choice in this category.

Choose fruit that is either freshly prepared or frozen. When shopping for canned fruit, look for varieties preserved in their natural juice rather than syrup made with sugar.

Healthy Fats:

Salmon and other fatty fish, avocados, olive oil, and other foods high in monounsaturated fats are some of the best sources of healthy fats.

Legumes and Lentils: 

Legumes such as beans and lentils have a high concentration of fiber and protein, and the canned versions of these foods are an easy and practical addition to any pantry.

Nuts and Seeds: 

Pick unflavored, raw, roasted, or salted nuts, but avoid the majority of the other varieties that have added sugars.

If shopping for peanut butter, look for brands that contain only peanuts and salt as their only two ingredients.


When looking for lean proteins, choose foods like chicken, turkey, fish, Greek yogurt, and legumes as your primary sources of proteins. Other protein sources include eggs, lean beef, and pork cuts.

Whole grains– oatmeal, whole-wheat barley, quinoa, and oats are excellent examples of whole grains.

Sample 7-Day Fresh Meal Plan

Day 1

7-Day Fresh Meal Plan

7-Day Fresh Meal Plan

Breakfast: 2 Hard-Boiled Eggs and ½ a Grapefruit

Morning Snack: A Cup of Hot Chocolate with Honey

Lunch: Turkey Lettuce Burgers

Afternoon Snack: Carrot Sticks with Almond Butter

Dinner: Baked Salmon with Brown Rice and Asparagus

Day 2

Breakfast: Banana/Egg Pancakes With a Cup of Tea or Coffee

Morning Snack: A Handful of Nuts and Grapes

Lunch: Sweet Potato with Salmon Fillet and Veggies

Afternoon Snack: Mixed Seed Crackers with Guacamole

Dinner: Chicken Breast, Almond Butter, Mushrooms, and Broccoli Stir-Fry 

Day 3

Breakfast: Veggie/Egg Scramble & Avocado

Morning snack: Handful of Seasonal Berries or Grapes

Lunch: Minestrone Soup

Afternoon snack: Oatmeal/Banana/Cinnamon Cookies

Dinner: Zucchini Noodles & Bolognese

Day 4

Breakfast: French toast with milk or soy beverage and a banana

Morning snack: Air-popped Popcorn

Lunch: Tomato & Garlic Spaghetti Squash

Afternoon snack: Baby Carrots with oil-free Hummus

Dinner: Avocado Chicken Salad 

Day 5

Breakfast: Creamy Oatmeal Mixed With Apples, Bananas, and Strawberries and Coffee or Tea

Morning Snack: Yogurt and Fruit

Lunch: Chicken Quinoa and Avocado, Cucumber Salad

Afternoon Snack: Apple Pie Bites

Dinner: Grilled Flank Steak with Baked Potatoes, Steamed Broccoli, and Sautéed Mushroom

Day 6

Breakfast: Classic Oatmeal with Sliced Pineapple and Mango and a Cup of Tea or Coffee

Morning Snack: Fresh Fruits

Lunch: Tuna Wrap With Celery Sticks and Avocado

Afternoon Snack: Sugar Snap Peas

Dinner: Power Bowl of Chicken Breast, Kale, Sweet Potato, Avocado and Olive Oil

Day 7

7-Day Fresh Meal Plan

7-Day Fresh Meal Plan

Breakfast: Orange Pumpkin Muffins with a Cup of Tea or Coffee

Morning Snack: Greek Yogurt & Berry Parfait

Lunch: Chicken Curry with Rice, Broccoli, and Cauliflower

Afternoon Snack: Rye Crackers with Low-Fat Cheese

Dinner: Tomato & Basil Quinoa Risotto             

Final Thoughts

Although processed foods are more convenient, there is a possibility that they could be harmful to your health.

Therefore, eating a diet that consists primarily of fresh foods may be one of the most important things you can do to help keep your health in good condition.

In addition, eating fresh foods increases the number of nutrients, fiber, and heart-healthy foods that you take in daily.

You can find many restaurants that deliver freshly prepared meals to your home.

Still, it will be much more cost-effective, and you will have access to a wider variety of options if you prepare freshly prepared meals in the convenience of your own home.

Printable 7-Day Fresh Meal Plan (PDF)

DayBreakfastMorning SnackLunchAfternoon SnackDinner
12 Hard-Boiled Eggs and ½ a GrapefruitA Cup of Hot Chocolate with HoneyTurkey Lettuce BurgersCarrot Sticks with Almond ButterBaked Salmon with Brown Rice and Asparagus
2Banana/Egg Pancakes With a Cup of Tea or CoffeeA Handful of Nuts and GrapesSweet Potato with Salmon Fillet and VeggiesMixed Seed Crackers with GuacamoleChicken Breast, Almond Butter, Mushrooms, and Broccoli Stir-Fry
3Veggie/Egg Scramble & AvocadoHandful of Seasonal Berries or GrapesMinestrone SoupOatmeal/Banana/Cinnamon CookiesZucchini Noodles & Bolognese
4French toast with milk or soy beverage and a bananaAir-popped popcornTomato & Garlic Spaghetti SquashBaby Carrots with oil-free HummusAvocado Chicken Salad
5Creamy Oatmeal Mixed with Apples, Bananas, Strawberries and Coffee or TeaYogurt and FruitChicken Quinoa and Avocado, Cucumber SaladApple Pie BitesGrilled Flank Steak with Baked Potatoes, Steamed Broccoli, and Sautéed Mushroom
6Classic Oatmeal with Sliced Pineapple and Mango and a Cup of Tea or CoffeeFresh FruitsTuna Wrap with Celery Sticks and AvocadoSugar Snap PeasPower Bowl of Chicken Breast, Kale, Sweet Potato, Avocado and Olive Oil
7Orange Pumpkin Muffins with a Cup of Tea or CoffeeGreek Yogurt & Berry ParfaitChicken Curry with Rice, Broccoli, and CauliflowerRye Crackers with Low-Fat CheeseTomato & Basil Quinoa Risotto             

See Also

7 Day Dirty Keto Diet Plan (PDF)

7 Day Vegetarian Mediterranean Diet

Dr Sebi Food List

Protein Foods List

Carnivore Diet Meal Plan

Low Sodium Fast Food

500 Calorie Diet

Low Glycemic Index Food List