Easy 5-Day, Healthy Meal Plan For Busy People

Ditch the late-night takeout menu. We’ve created a 5-day meal plan that allows you to enjoy all the foods you love — yes, even carbs and treats — and clocks in at roughly 1,400 calories a day. Best of all, all of these meals are super easy to prep or take with you on the go.

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Try it for five days and let us know how you feel!

Day 1

Breakfast

  • ¾ cup cubed melons
  • ¾ cup 2% fat cottage cheese
  • 5 whole-wheat crackers
  • Fresh fruit juice

Lunch

  • Almond butter and jelly sandwich (whole wheat bread, no-sugar added jam and all-natural nut butter)
  • 1 apple

Dinner

  • Grilled or broiled 3 ounce (oz) boneless chicken breast
  •  Medium sized potato, baked, with 1 teaspoon (tsp) unsalted butter
  • Salad (lettuce leaves, carrots, and baby tomatoes), with about 2 tablespoons of olive-oil based dressing

Snack

  • Small cup of natural yogurt, with fruit and chia seeds

Day 2

Breakfast

  • Scrambled eggs (with tomatoes or salsa)
  • 1 slice rye bread, spread with 1 tsp. butter

Lunch

  • Turkey sandwich (3 slices of turkey breast between two slices of brown bread, lettuce leaves, a medium sized tomato, a tablespoon of deli mustard)
  • 1 medium piece of fruit

Dinner

  • 4 oz grilled salmon
  • 1 serving os brown rice, made with a tablespoon of olive oil. Add salt and pepper to taste.
  • Side of grilled vegetables (broccoli and zucchini)

Snack

  • 1 serving of low-fat frozen yogurt (choose your favourite flavour!)

Day 3

Breakfast

  • 1 bowl of hot oatmeal top with a handful of almonds, fresh fruit and coconut shavings
  • Small cup of skimmed milk, either with the oatmeal or as a drink

Lunch

  • Pasta salad ( ½ cup pasta, tossed with cubed tomatoes, 5 large portobello mushrooms, sliced, one to two red and yellow bell peppers, cut in cubes, fresh scallions, 3 to 4 jumbo black olives, chopped, a small cube of crumbles, soft goat cheese or feta and 1 tsp olive oil)
  • 1 fruit serving of your choice

Dinner

  • Burger (soy or tofu burger patty, low-calorie bun, a slice of cheese, a tablespoon of barbecue sauce)
  • Side garden salad (1 serving of baby spinach, tomatoes, onions, 1/4 avocado, olive oil dressing)

Snack

  • 1 small serving of almonds

Day 4

Breakfast

  • Quinoa as breakfast? You’ve got that right with this bowl. Get the recipe
  • Add fruit, nuts, chia seeds and yogurt

Lunch

  • 1 small whole wheat pita bread with small serving of hummus, carrots and vegetables
  • 1 medium-sized fruit

Dinner

  • 1 pork chop, grilled or boiled
  • 1 medium to small baked potato
  • Side of steamed vegetables (broccoli or otherwise)

Snack

  • 1 chocolate-chip cookie

Day 5

Breakfast

Lunch

  • Tuna and egg salad (1 tin of tuna and one boiled egg with small white onion, chopped nnd a Tablespoon of Dijon mustard)
  • 1 medium fruit

Dinner

  • Shrimp, grilled or broiled (8 large)
  • 1 serving of broccoli, steamed and seasoned
  • Brown rice, prepared in a tablespoon of butter
  • 1 cup of your favorite fruit sorbet

Snack

  • 1 serving of carrot sticks, hummus for dipping

Make sure you drink plenty of water every day to rev up your metabolism. And don’t forget to discuss any diet changes with your doctor