7-Day Flexible Meal Plan
A simple 7-day guide to building a balanced daily routine, with a meal structure and portion guide rather than a fixed menu.
How to Use This Plan
This is a flexible guide. Meals may be substituted based on your preferences, and portions depend on your personal needs, activity level and professional advice.
Daily Meal Structure
| Time | Meal | What to Include | Example |
|---|---|---|---|
| Morning | Breakfast | Protein + fiber-rich carbohydrate + fruit | Eggs, oatmeal and berries |
| Midday | Lunch | Vegetables + lean protein + whole grain | Chicken salad with quinoa |
| Afternoon | Snack | Protein or healthy fat + fruit/vegetable | Greek yogurt or apple with nuts |
| Evening | Dinner | Vegetables + lean protein + complex carbohydrate | Salmon, broccoli and sweet potato |
Simple Portion Guide
- Half plate non-starchy vegetables
- One quarter lean protein
- One quarter complex carbohydrates
- Small amount of healthy fat
Healthy Habits
- Drink water
- Choose minimally processed foods
- Keep regular meal times
- Stay active as appropriate
This meal plan is for general educational purposes and does not replace personalized medical or nutrition advice. Individual needs may vary.