Meal plans fail when they are too strict or too complicated. This one keeps things simple, flexible, and budget-aware.
The 7-Day Plan
Day 1
- Breakfast: Overnight oats with berries
- Lunch: Chickpea wrap with salad
- Dinner: Lentil bolognese and spaghetti
Day 2
- Breakfast: Yogurt, banana, and seeds
- Lunch: Leftover lentil bolognese bowl
- Dinner: Chickpea and spinach curry with rice
Day 3
- Breakfast: Peanut butter toast and fruit
- Lunch: Hummus and roasted veg sandwich
- Dinner: Veggie chilli with baked potatoes
Day 4
- Breakfast: Oats with apple and cinnamon
- Lunch: Chilli leftovers with salad
- Dinner: Mushroom pasta with peas
Day 5
- Breakfast: Smoothie (banana, oats, yogurt, spinach)
- Lunch: Egg fried rice with mixed veg
- Dinner: Bean tacos with corn and salsa
Day 6
- Breakfast: Scrambled eggs on toast
- Lunch: Pasta salad with chickpeas
- Dinner: Butter bean tomato stew with crusty bread
Day 7
- Breakfast: Fruit and yogurt bowl
- Lunch: Soup and toasties
- Dinner: Homemade veggie pizza night
Simple Shopping List
Protein
- 2 tins chickpeas
- 2 tins mixed beans or kidney beans
- 500 g red lentils
- 6 eggs
- Greek yogurt
Carbs
- Wholewheat pasta
- Rice
- Potatoes
- Wraps or tortillas
- Oats
- Bread
Vegetables and Fruit
- Onions, garlic, carrots, peppers
- Spinach or kale
- Mushrooms
- Frozen mixed veg
- Bananas, apples, berries
Pantry and Flavour
- Tinned tomatoes
- Coconut milk
- Tomato puree
- Curry paste or powder
- Smoked paprika, cumin, chilli flakes
- Olive oil, salt, pepper
Make the Plan Stick
- Cook double portions for lunch leftovers.
- Swap dinners between days when life gets busy.
- Use one "flex night" for leftovers or freezer meals.
- Keep one emergency pantry dinner ready at all times.