Feeling like you’re constantly choosing between eating well and saving time? What if you could set up your entire week of delicious, nutritious meals in just one focused prep session?
Welcome to your blueprint for a balanced week. This 7-day plan is engineered for efficiency, targeting a macro balance of approximately 40% carbs, 30% protein, and 30% fat at around 1,800 calories per day. We’ll use hearty, flavor-packed recipes like my Lemon Garlic Chicken and Curried Egg Salad Cucumber Boats that are designed to reheat beautifully, so lunch is always just a grab-and-go away. We even build in a strategic “Dine Out” night because real life deserves a seat at the table.
Grab your containers and your favorite playlist. Let’s transform your Sunday into a meal prep power hour that pays off all week long.
What’s Inside This 7-Day Meal Plan:
This plan is designed to be a practical toolkit, not a restrictive diet. Here’s exactly what you’re getting:
- A Single, Efficient Sunday Prep Session: We’ll spend about 90 minutes cooking foundational components not every single meal so you can assemble varied, fresh-tasting dishes all week with minimal daily effort.
- Perfectly Balanced Macros, Automatically: Every day is structured to hit a target of roughly 1,800 calories, with a balanced ratio of 40% carbs, 30% protein, and 30% fat to fuel your energy, support muscle, and keep you satisfied.
- The Power of Planned Leftovers: Lunches are intentionally built from the previous night’s dinner. This cuts your cooking time in half and ensures no food goes to waste.
- Built-In Flexibility: We include a strategic “Flex / Dine Out” night on Friday. Enjoy a restaurant meal guilt-free or have a “clean-out-the-fridge” buffet because a sustainable plan embraces real life.
- A Mix of Quick Cooks & Ready-to-Eat Meals: The week strategically alternates between fresh-cooked dinners (like 15-minute Baked Fish) and nights where you simply reheat your pre-prepped masterpieces (like Lemon Garlic Chicken).
- Smart Snacks & No-Cook Options: You’ll have a roster of pre-portioned snacks (hard-boiled eggs, yogurt, nuts) and easy no-cook lunches to adjust your intake and tackle hunger on the fly.
- Full Nutrition & Prep Breakdown: Get clear, estimated calorie and macro counts for each day, plus specific step-by-step instructions for what to do in your Sunday Power Hour and on each weekday.
How to Use This Meal Plan
1️⃣ Includes 15 Recipes: This plan features 15 healthy recipes from my recipe blog. 7 full days of balanced meals – breakfast, lunch, dinner, and optional snack
2️⃣ Compact Recipe Versions: Each recipe here is a simplified version for experienced cooks. For detailed steps, swap ideas, serving tips, and storage instructions, click the link provided to find the full post on my recipe blog.
3️⃣ Complete Shopping List: A full shopping list for all 15 recipes is included in this post – organized to make grocery runs quick and easy.
4️⃣ Downloadable PDF: At the end, you can download a free PDF with all 15 recipes plus a sample meal plan (a basic version for reference).
Recipes for the meal plan
Recipe Keys:
- GF → Gluten Free
- DF → Dairy Free
- LC → Low Carb (<20g per serve)
- MP → Meal Prep/Freezer Friendly
- HP → High Protein (>20g per serve)
- V → Vegetarian
- Q → Quick (under 30 mins)
- N → Contains Nuts
| 1| Avo Feta Toast (Q) Full Recipe |
| 2| Kai Jeow (Thai Omelet) (GF, DF, LC, HP, Q) Full Recipe |
| 3| Cottage Cheese and Oat Pancakes (Q) Full Recipe |
| 4| Curried Egg Salad (GF, LC, MP, Q) Full Recipe |
| 5| Baked Fish with Lemon Sauce (GF, LC, HP,Q) Full Recipe |
| 6| Chop Suey (GF, DF, MP, HP) Full Recipe |
| 7| Classic Beef Stroganoff (LC, MP, HP) Full Recipe |
| 8| Chicken Broccoli Alfredo (MP, HP) Full Recipe |
| 9| Mexican Beef and Bean Bake (DF, LC, MP, HP) Full Recipe |
| 10| Baked Salmon (GF, DF, LC, MP, HP) Full Recipe |
| 11| Garlic Sautéed Kale (GF, DF, LC, MP, Q) Full Recipe |
| 12| Lemon Garlic Chicken Drumstick (GF, DF, LC, MP, HP) Full Recipe |
| 13| Whole-Grain Banana Yogurt Muffins (MP, N) Full Recipe |
| 14| Seed Crackers with Lemon-Ricotta Dip (LC) Full Recipe |
| 15| Blueberry Yogurt Oat Smoothie (GF, Q) Full Recipe |
Your Weekly Shopping List
Your Sunday Power Hour: The Prep Session
(Total Active Time: ~90 minutes)
This session is about cooking components, not necessarily every full meal. The magic happens during the week when you assemble them.
1. Protein & Main Prep:
- Lemon Garlic Chicken Drumsticks: Prepare the full recipe. Let cool, then store 4 drumsticks with their sauce in a large container for Monday’s dinner. Package the remaining 2-3 drumsticks individually for Tuesday/Wednesday lunches.
- Hard-Boiled Eggs: Boil 6-8 eggs. These are for snacks, adding to salads, or mashing for quick lunches.
- Cook Ground Beef (for Wed/Thu): Brown 1 lb of ground beef with a pinch of salt and pepper. Drain and let cool. Split into two containers one for Wednesday’s Mexican Bake, one for Thursday’s quick Beef & Kale Sauté (see below).
2. Vegetable & Side Prep:
- Garlic Sautéed Kale: Make the full recipe. Store in a sealed container. This is your go-to green side.
- Chop Veggies: Dice 1 red onion, slice 2-3 cucumbers, and chop 1 head of romaine or butter lettuce. Store in separate containers or bags with a paper towel.
3. Ready-to-Eat Items:
- Curried Egg Salad Cucumber Boats: Prepare the egg salad mixture (without stuffing the cucumbers yet). Store in a sealed container. Keep the pre-sliced cucumbers separate.
- Whole-Grain Banana Yogurt Muffins: Bake a full batch. Let cool completely, then store in an airtight container for quick breakfasts or snacks.
4. Pantry Staples Ready: Portion out snacks for the week: 1-2 oz bags of almonds or walnuts, single-serving Greek yogurts, and rinse a can of chickpeas for easy additions.
The 7-Day Meal Plan at a Glance
All nutritional counts are estimates. Use no-cook items (yogurt, nuts, fruit) to fine-tune your hunger and hit your targets.
| Day | Breakfast (~400 cal) | Lunch (~500 cal) | Dinner (~600 cal) | Snack/Flex (~300 cal) | Daily Est. Total |
|---|---|---|---|---|---|
| Mon | Cottage Cheese Pancakes (2) w/ berries | Lemon Garlic Chicken (2 drums) + Sautéed Kale | Fresh Cook: Baked Fish with Lemon Sauce + extra Kale side | 1 Banana Muffin + 1 hard-boiled egg | ~1,820 kcal |
| Tue | Kai Jeow (Thai Omelet) | Assemble: Curried Egg Salad in cucumber boats | Leftover: Baked Fish (repurposed) over a big bed of greens | 1 serving Greek yogurt + handful of blueberries | ~1,790 kcal |
| Wed | Avo Feta Toast (1 egg) | Chicken Broccoli Alfredo | Fresh Cook: Mexican Beef & Bean Bake + side salad | Seed Crackers with Lemon-Ricotta Dip | ~1,860 kcal |
| Thu | Blueberry Yogurt Oat Smoothie | No-Cook: Big salad with pre-cooked ground beef, veggies, and a simple vinaigrette | Quick Cook: Chop Suey (uses fresh veg) | 1 oz mixed nuts + an apple | ~1,840 kcal |
| Fri | Flexible / Dine Out Day | ||||
| Sat | Whole-Grain Banana Yogurt Muffin + side of Greek yogurt | Assemble: Tuna Salad (no-cook, canned) in lettuce wraps | Fresh Cook: Classic Beef Stroganoff (½ recipe) | 1-2 hard-boiled eggs + carrot sticks | ~1,800 kcal |
| Sun | Leftover Pancakes or Simple Scramble | Leftover Buffet: Finish any remaining Stroganoff, chicken, or salad ingredients | Simple & Fresh: Baked Salmon (quick 30-min recipe) + any remaining greens | Cottage cheese with pineapple (canned) | ~1,770 kcal |
Macro Averages Per Day: ~185g Carbs, ~115g Protein, ~65g Fat
Detailed Day-by-Day Guide & Instructions
Monday:
- Breakfast: Reheat two pre-made pancakes. Top with fresh or frozen/thawed berries.
- Lunch: Grab a container of leftover Lemon Garlic Chicken and Kale. Reheat and enjoy.
- Dinner: Fresh cook the Baked Fish with Lemon Sauce (15 mins active). Reheat a portion of the prepped Garlic Sautéed Kale as your side.
- Prep Note: While the oven is on for the fish, you can roast the broccoli for Wednesday’s Chicken Alfredo if desired.
Tuesday:
- Breakfast: Whip up the quick Kai Jeow (Thai Omelet) in 10 minutes.
- Lunch: Assemble your pre-made Curried Egg Salad into the pre-sliced cucumber boats.
- Dinner: Flake the remaining leftover Baked Fish over a large bed of the pre-chopped lettuce and any other raw veggies. Drizzle with olive oil and lemon for a quick “Salmon Salad.”
- Snack: Combines protein and carbs perfectly for an afternoon or evening boost.
Wednesday:
- Breakfast: The classic Avo Feta Toast. Poach your egg while you mash the avocado mixture.
- Lunch: Prepare easy to make Chicken Broccoli Alfredo
- Dinner: Assemble and bake the Mexican Beef and Bean Bake using the pre-cooked beef. It comes together in minutes! Serve with a simple side salad from your prepped veggies.
- Snack: Enjoy the gourmet, homemade Seed Crackers with Dip you prepared.
Thursday:
- Breakfast: The 5-minute Blueberry Yogurt Oat Smoothie.
- Lunch: No-cook assembly! Toss a large handful of greens, other prepped veggies, and the second portion of pre-cooked ground beef in a bowl. Add a simple dressing of olive oil, vinegar, salt, and pepper.
- Dinner: Make the vibrant Chop Suey. Use your pre-chopped onion and any other veggies you have on hand. This stir-fry is quick and uses up fresh produce.
- Prep Note: This is a great night to assess leftovers for tomorrow’s “Flex Day.”
Friday: FLEX / DINE OUT DAY
- The Plan: Give yourself a break! Enjoy a meal out with friends or family. The goal is mindfulness, not a “cheat.” Look for a grilled protein with veggies and a sensible carb.
- Alternative (Leftover Buffet): If you’d rather stay in, clear your fridge! Arrange all leftover proteins, cooked veggies, and fresh greens for a build-your-own bowl night. Top with a fried egg or avocado for extra satisfaction.
Saturday:
- Breakfast: A muffin and yogurt is a perfectly balanced, no-fuss start.
- Lunch: A 5-minute, high-protein no-cook meal. Mix a can of tuna with a little mayo or Greek yogurt, stuff into lettuce leaves.
- Dinner: Slow down and enjoy the process of making the rich Classic Beef Stroganoff (you can halve the recipe if needed). Serve it over a small portion of pre-cooked rice or cauliflower rice for soaking up the sauce.
- Snack: A classic, satiating combo.
Sunday:
- Breakfast & Lunch: Use up any remaining pancakes, muffins, or eggs. The goal is a light fridge before the new week.
- Dinner: End the week on a light, high-note with the simple Baked Salmon. Pair it with any lingering greens, steamed or sautéed.
- Mental Prep: Take 10 minutes to glance at next week’s plan, check your pantry, and make a grocery list. You’re setting yourself up for another winning week.
Tips for Success & Customization
- Adjust Calories Up or Down: Easily add 200-300 calories by increasing portion sizes of healthy fats (avocado, olive oil, nuts) or carbs (an extra muffin, a larger sweet potato side). To reduce, slightly decrease portions of oils, cheeses, and grains.
- Hydrate: Drink water throughout the day. Herbal tea or infused water can also help manage hunger.
- Listen to Your Body: This plan is a template. If you’re hungrier one day, have an extra hard-boiled egg or a larger serving of veggies. The prepped components give you the freedom to adjust.
- Swap with Confidence: Don’t like fish? Swap in the Baked Salmon recipe or an extra chicken drumstick. Vegetarian? Use the Cottage Cheese Pancakes for dinner with a side salad the prepped components are your toolkit.
Recipes at a Glance
1| Avo Feta Toast 🥑🍳
Serves 2 | Ready in 10 mins
What You Need:
- 🥑 1 avocado
- 🧀 1.75 oz feta cheese
- 🌶️ 1 tsp chili flakes
- 🍋 Juice of 1/2 lemon
- 🍞 2 slices bread
- 🥚 2 eggs
- ⚫ Pepper to taste
What You Do:
- Poach: Cook your eggs your favorite way.
- Mash: Smash avocado, feta, chili flakes & lemon juice. Season.
- Toast: Get your bread golden.
- Stack: Spread mash on toast, top with egg.
- Pop that yolk & enjoy!
- Glycemic Index (GI): Low (~35) Glycemic Load (GL): Low (~8)
- Energy:
- Fat:
- Protein:
- Carbs:
2| Kai Jeow (Thai Omelet)
Serves: 1 Time: 10 Minutes
Ingredients:
🥚 3 large eggs
🐟 2 tsp fish sauce
🍯 ¼ tsp coconut sugar
🌱 1 green onion, minced
🌶️ ½ Thai chili, minced
⚫ Pinch of black pepper
🫒 1 tbsp neutral oil
Method:
1️⃣ Whisk eggs, fish sauce, sugar, green onion, chili & pepper.
2️⃣ Heat oil in nonstick skillet until shimmering.
3️⃣ Pour in egg mix—let sizzle! Cook 2–3 min, pushing edges in.
4️⃣ Flip & cook 30 sec more.
5️⃣ Serve hot with rice & cucumber. Crispy = success! 😋
Tip: Pan must be HOT for lacy edges!
- Glycemic Index (GI): Very Low (~10-15) Glycemic Load (GL): Very Low (~0.5)
- Energy: 348kcal
- Fat: 28g
- Protein: 20g
- Carbs: 4g
3| Cottage Cheese and Oat Pancakes
Serves: 4 Time: 20 minutes
🥣 Blend:
- 8.75 oz (250g) cottage cheese
- 3.5 oz (100g) oats
- 1 heaped tsp baking powder
- 2 large eggs
- → Blend until smooth!
🔥 Cook:
- Heat 1 tsp oil in a pan.
- Pour 3–4 tbsp batter per pancake.
- Cook 3 mins, flip, cook 2 mins more.
- Glycemic Index (GI): Low (~30-40) Glycemic Load (GL): Moderate (~55)
- Energy: 222kcal
- Fat: 10g
- Protein: 13g
- Carbs: 20g
4| Curried Egg Salad in Cucumber Boats
Serves: 4 Time: 20 Minutes
📝 What You Need:
- 🥚 8 hard-boiled eggs, chopped
- 🥄 2 oz mayo
- 🥣 6 tbsp Greek yogurt
- 🌿 2 tsp curry powder
- 🍯 2 tsp Dijon mustard
- 🌱 1 tbsp fresh dill, chopped
- 🌶️ 1 tsp cayenne pepper
- 🥒 4 small cucumbers, halved & scooped
👩🍳 Make It:
- 1️⃣ Boil, peel & chop eggs.
- 2️⃣ Mix all ingredients (except cukes) in a bowl.
- 3️⃣ Spoon into cucumber halves.
- 4️⃣ DEVOUR. 😋
- Glycemic Index (GI): Very Low (~15) Glycemic Load (GL): very Low (~3)
- Energy: 291kcal
- Fat: 23g
- Protein: 15g
- Carbs: 6g
5| Baked Salmon with Lemon Sauce
Serves: 4 Time: 15 minutes
You’ll Need:
- 🐟 4 white fish fillets (like tilapia/cod)
- 🧈 4 tbsp butter
- 🥛 2 oz oat cream (or heavy cream)
- 🧄 2 garlic cloves, minced
- 🟡 1 tbsp Dijon mustard
- 🍋 1.5 tbsp lemon juice
- 🧅 1.5 tbsp chopped shallots
- 🧂 Salt & pepper
Do This:
1️⃣ Prep: Heat oven to 390°F (200°C).
2️⃣ Season: Place fish in dish. Season both sides with S&P.
3️⃣ Sauce: In pot, melt butter with cream, garlic, mustard, lemon juice, S&P.
4️⃣ Assemble: Top fish with shallots. Pour sauce over.
5️⃣ Bake: 10-12 mins until flaky. Garnish with parsley & lemon slices. Enjoy!
- Glycemic Index: Low (15-25) Glycemic Load: Very Low (1-2)
- Energy: 250kcal
- Fat: 14g
- Protein: 29g
- Carbs: 2g
6| Chop Suey
Serves: 3-4 Time: 35 minutes
📝 You’ll Need:
- 1 lb chicken thighs, cubed
- 1 onion, 2 carrots, 2 celery stalks
- 1 red bell pepper, 8-10 shiitake mushrooms, 4 oz snow peas
- 2 tbsp oyster sauce, 1 tbsp tamari
- 2 tsp coconut sugar, 2 tsp sesame oil
- 2.7 fl oz chicken stock
- 1.5 tsp cornstarch + 1.5 tsp water
👨🍳 Quick Steps:
- Sear: chicken in hot oil until cooked. 🍗
- Add: onion, carrots, stock, sauces, sugar, & sesame oil. Stir-fry 5 min. 🔥
- Toss in: remaining veggies. Cook 5 more min. 🥦
- Stir in: cornstarch slurry. Cook until sauce thickens. 🌟
- Serve: over rice & enjoy! 🍚
- Glycemic Index (GI): Low (~30) Glycemic Load (GL): Low (~8)
- Energy: 392 kcal
- Fat: 24g
- Protein: 23g
- Carbs: 21g
7| Classic Beef Stroganoff
Serves: 6 Time: 2 hours 55 minutes
Ingredients:
- 1.25 lbs chuck beef, cubed 🥩
- 24 oz sliced mushrooms 🍄
- 1 onion, sliced 🧅
- 4 tbsp flour
- 2 tsp Dijon mustard
- 1 tsp paprika
- 24 oz beef stock
- 2 tbsp Greek yogurt
- Olive oil, salt, pepper
Instructions:
- Sear: Season & brown beef in oil. Set aside.
- Sauté: Cook mushrooms & onion until golden. Deglaze with 1 tbsp apple cider vinegar.
- Simmer: Stir in flour, mustard, paprika. Add beef & stock. Season. Boil, then cover & simmer on low for 2 hrs.
- Finish: Off heat, stir in yogurt.
- Serve: Over egg noodles or rice. Garnish with parsley & gherkins! 🍽️
- Glycemic Index (GI): Low (~20) Glycemic Load (GL): Low (~5)
- Energy: 331kcal
- Fat: 19g
- Protein: 29g
- Carbs: 11g
8| Chicken Broccoli Alfredo
Serves: 4 Time: 30 minutes
📝 You’ll Need:
- 8 oz rotini pasta 🍝
- 10 oz broccoli florets
- 2 tbsp butter, divided
- 1 lb chicken breast, cubed
- 2 garlic cloves, minced
- 2 tbsp flour
- 1½ cups milk 🥛
- 1 cup grated Parmesan 🧀
- Salt & pepper
👨🍳 Quick Steps:
- Cook pasta. Add broccoli last 4 mins. Reserve ½ cup pasta water.
- Cook chicken in 1 tbsp butter until golden. Remove.
- In same pan, melt remaining butter. Cook garlic 1 min.
- Stir in flour 1 min. Whisk in milk, S&P. Simmer 3 mins.
- Off heat, stir in Parmesan. Toss with pasta, broccoli, chicken. Use pasta water to loosen sauce.
Get full recipe, here.
- Glycemic Index (GI): Medium (~55) Glycemic Load (GL): Low (~18)
- Energy: 488 kcal
- Fat: 12g
- Protein: 40g
- Carbs: 55g
9| Mexican Beef and Bean Bake
📝 You’ll Need:
- 1 lb ground beef
- 1 onion & 1 bell pepper 🧅🫑
- 2 cloves garlic
- 1 can kidney beans 🫘
- 1 cup tomato passata 🍅
- 2 cups shredded cheese 🧀
- 2 tbsp Mexican spices 🌶️
👨🍳 Quick Steps:
- Sauté onion, pepper, garlic.
- Brown the ground beef; add spices.
- Stir in beans & passata.
- Top with cheese.
- Bake at 400°F for 15 mins! 🔥
- Glycemic Index (GI): Low (~35) Gycemic Load (GL): Low (~8)
- Energy: 404kcal
- Fat: 24g
- Protein: 29g
- Carbs: 18g
10| Baked Salmon
Serves: 4 Time: 30 minutes
What You Need:
- 4 salmon filets (6oz each)
- 2 tbsp olive oil 🫒
- 2 tsp minced garlic
- 2 tsp coconut sugar
- 1 tsp sweet paprika
- 1 tsp salt, ½ tsp pepper
- ½ lemon 🍋
Do This:
1️⃣ Heat oven to 400°F. Line pan.
2️⃣ Pat salmon dry, brush with oil.
3️⃣ Mix garlic, sugar, paprika, S&P. Rub on salmon.
4️⃣ Bake 12-15 min.
5️⃣ Squeeze lemon over top. Serve & enjoy! 😋
- Glycemic Index (GI): Very Low (~5) Glycemic Load (GL): Negligible (~0)
- Energy: 418 kcal
- Fat: 30g
- Protein: 34g
- Carbs: 3g
11| Garlic Sautéed Kale
Serves: 4 Time: 15 minutes
What You’ll Need:
- 🥬 1 large bunch kale, chopped
- 🧄 3 cloves garlic, sliced
- 🫒 4 tbsp olive oil
- 🥣 ½ cup vegetable stock
- 🍷 1 tbsp red wine vinegar
- 🧂 Salt & pepper to taste
How to Make It:
1. Sizzle 🍳: Heat oil in a large pan. Add garlic; cook 1 min until fragrant.
2. Wilt 🌿: Add kale & stock. Toss, cover, cook 5-7 mins until tender.
3. Finish ✨: Uncover, cook 1-2 mins until liquid evaporates. Season, add vinegar, toss & serve!
Pro Tip: Always add the vinegar OFF the heat to keep it bright and tangy! 🎯
- Glycemic Index (GI): Very Low (~15) Gycemic Load (GL): Very Low (~1)
- Energy: 170 kcal
- Fat: 14g
- Protein: 4g
- Carbs: 7g
12| Lemon Garlic Chicken Drumsticks
Serves 4 | Hands-on: 15 min | Total: ~1 hr 15 min
You’ll Need:
- 3.3 lbs chicken drumsticks
- 5 garlic cloves, peeled 🧄
- 6 oz chicken stock
- 2 oz capers
- 1.5 oz cold butter, cubed 🧈
- 2 tbsp lemon juice 🍋
- Oregano, thyme, red pepper flakes 🌿
- Salt, pepper, olive oil
Do This:
1️⃣ Marinate: Season chicken with S&P. Refrigerate 4+ hrs.
2️⃣ Sear: Pat chicken dry. Sear skin-side down in oil 10 min until golden. Flip & remove. 🍳
3️⃣ Sauce Base: Sauté garlic 1 min. Add stock, herbs, & lemon. Scrape pan.
4️⃣ Bake: Return chicken to pan. Cover & bake @350°F for 25-30 min. ⏲️
5️⃣ Finish: Remove chicken. Whisk cold butter & capers into sauce on low heat. Spoon over chicken. Garnish & serve! 🌿
Pro Tip: Pat chicken SKIN DRY for max crispiness!
- Glycemic Index (GI): Very Low (~0) Glycemic Load (GL): Very Low (~0)
- Energy: 664 kcal
- Fat: 48g
- Protein: 56g
- Carbs: 2g
13| Whole-Grain Banana Yogurt Muffins
Makes 12 | Ready in 30 mins
You’ll Need:
- 🍌 2 ripe bananas, mashed
- 🌾 150g whole-wheat flour
- 🥄 1 tsp each: baking powder, baking soda, cinnamon
- 🥛 120g plain yogurt
- 🥚 1 large egg
- 🫒 4 tbsp olive oil
- 🍯 4 tbsp honey + 110g coconut sugar
- 🧂 Pinch of salt
Do This:
1️⃣ Preheat oven to 375°F (190°C). Line/grease a 12-cup tin.
2️⃣ Whisk dry ingredients in a large bowl.
3️⃣ In another bowl, whisk wet ingredients until smooth.
4️⃣ Gently fold wet into dry don’t overmix!
5️⃣ Divide batter, add toppings if using.
6️⃣ Bake 20–23 mins. Cool 5 mins, then enjoy!
- Glycemic Index (GI): Low to Medium (~40-55) Glycemic Load (GL): Low (~7-10)
- Energy: 173 kcal
- Fat: 5g
- Protein: 3g
- Carbs: 29g
14| See Crackers with Lemon-Ricotta Dip
⏱ 35 mins | 👤 Serves 4
Crackers:
- 🌾 3.2 oz mixed seeds
- 🥣 2.6 oz spelt flour
- 🧂 Pinch of salt
- 💧 4 tbsp water
- 🫒 1 tbsp olive oil
Dip:
- 🧀 5.3 oz ricotta
- 🍋 Zest & juice of ½ lemon
- 🌿 1 sprig fresh rosemary
- 🫒 1 tbsp olive oil
- 🧂 Salt & pepper
Method:
1. 🔥 Heat oven to 340°F.
2. 🥣 Mix seed, flour, salt. Add water & oil to form dough.
3. 🫓 Roll thin between parchment. Score squares. Bake 20-25 mins.
4. 🧄 While baking, zest/juice lemon, chop rosemary.
5. 🥄 Mix ricotta with oil, lemon, rosemary. Season.
6. 😋 Break crackers, dip, and DEVOUR!
- Glycemic Index (GI): Low (~35) Glycemic Load (GL): Low (~5)
- Energy: 290 kcal
- Fat: 21 kcal
- Protein: 9g
- Carbs: 18g
15| Blueberry Yogurt Oat Smoothie
Serves: 2 Time: 5 minutes
What You Need:
- 🥣 3.5 oz (100g) quick oats
- 🫐 7 oz (200g) fresh blueberries
- 🥛 14 oz (400g) plain yogurt
- 🍯 2 tbsp agave syrup
Make It:
1️⃣ Add everything to your blender.
2️⃣ Blitz until super smooth.
3️⃣ Pour into glasses & top with extra berries if you like!
4️⃣ Enjoy your creamy, dreamy breakfast! 🥤
- Glycemic Index (GI): Low-Medium (~45-55) Glycemic Load (GL): Low (~18)
- Energy: 424kcal
- Fat: 8g
- Protein: 16g
- Carbs: 72g
Download Recipes in PDF
Click here to download a pdf version of 15 recipes mentioned above.
Final Thoughts
Committing to one focused prep day isn’t just about saving time; it’s about claiming peace of mind. You’re investing an hour and a half to buy yourself a week of good decisions, more free time in the evenings, and the deep satisfaction of nourishing your body with balanced, homemade food.
Give this plan a try, and let me know how it transforms your week! For the full, detailed recipes of every dish mentioned, visit my recipe home at Danny’s Delight.
Here’s to a savvy, balanced, and delicious week ahead!
Danny Davis Founder of Savvy Meal Plans & Danny’s Delight
