food, travel, lifestyle

Wednesday, 18 October 2017

Healthy Weekly Meal Plan

Guys, I'm not gonna lie, I am currently writing this blog post eating McDonald's... it's not a good start. But I'm starting again tomorrow, I PROMISE.

This is actually one of my issues, I'm such an all or nothing person. I need to have a plan and stick to it or I end up eating McDonald's on a Sunday night wondering how it happened.

So I have a healthy weekly meal plan that I like to use to stay on track, and I just mix it up a little if I get bored (I get bored of the same foods very easily).

This meal plan isn't particularly exciting but I think it's realistic. I work Monday to Friday and, although I do enjoy cooking, I don't really have a lot of time to cook in the evenings/I can't be bothered to cook when I get home from work. I like to make my lunches for the week on a Sunday so that I can just grab them from the fridge each morning; but I usually like to have fresh meals in the evenings rather than the same meal every night.  

I have taken some inspo from the Body Coaches book (because I love it) and put together a weekly healthy meal plan which I think people with busy lives can actually stick to!

Disclaimer: I am in no way qualified to give nutritional advise. This diet is based on research I have conducted myself, I also work out 5-6 days per week (well, I try...)

My handy weekly meal planner, you can find similar on Amazon here.


Breakfast: 2 boiled eggs, 1/2 avocado, salt & pepper

Lunch: 1 can of tuna, 1 teaspoon of mayonnaise, tomato & cucumber (cubed), seaweed strips

Dinner: 150g beef mince, chopped tomatoes, veg & 75g wholemeal pasta

Snacks: 1 apple, 30g cashews

Cheesy Chorizo, Chicken & Spinach Dish from Lean In 15


Breakfast: Wholemeal bagel, 1 bacon rasher (cut the fat off!), egg any way you like it

Lunch: Marinated mixed bean salad, cucumber, tomato

Dinner: Chorizo, Chicken & Spinach (from Lean in 15) - basically chorizo, chicken & mozzarella in a tomato sauce 

Snacks: 1 apple, 1 tablespoon of peanut butter & carrots


Breakfast: Porridge with almond milk, cinnamon & a drizzle of honey (add a banana too if you like)

Lunch: Leftover Chorizo Chicken dinner from Tuesday night

Dinner: Salmon (or your fave fish), sweet potato mash & loadsa greens

Snacks: 1 apple, 30g cashews


Breakfast: 2 boiled eggs, 1/2 avocado, salt & pepper

Lunch: Quinoa, flaked salmon & greens

Dinner: Protein Pizza (Wholewheat wrap, tomato paste, cheese & your choice of toppings)

Snacks: 1 banana, green smoothie (check out my fave one in this post)


Breakfast: Wholemeal bagel, 1 bacon rasher (cut the fat off!), egg any way you like it

Lunch: 1 can of tuna, 1 teaspoon of mayonnaise, tomato & cucumber cubes, seaweed strips

Dinner: Cheat meal!

Snacks: 1 apple, 30g raisins


Breakfast: Protein pancakes

Lunch: Wholegrain bread, 2 poached eggs, 1/2 avocado

Dinner: Chilli Con Avocado (from Lean in 15) - this is just your average chilli recipe with 1/2 an avocado on top!

Snacks: 1 tablespoon of hummus & carrots, 50g raspberries


Breakfast: Porridge with almond milk, cinnamon & a drizzle of honey (add a banana too if you like)

Lunch: Chicken Wrap (Wholemeal wrap, chicken, hummus, choice of veg)

Dinner: Leftover Joe's Chicken Pie (from Lean in 15)

Snacks: 1 tablespoon peanut butter & carrots, 1 apple

You can change it to fit your lifestyle but I find this to be fairly easy and it doesn't mean you spend your whole weekend slaving in the kitchen in order to stay healthy! Let me know what you think and if you have any ideas for healthy meals I would love to hear them!


Elise Rose




  1. It's nice to see someone putting up a realistic meal plan not consisting of 2942394 things required to prepare before you even start the cooking! Goodluck, can't wait to see an update.
    Ffi | The Essence of Red

  2. That's what I tried to do, I've followed plans in the past that literally take up your whole weekend cooking! Thank you :) xx


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