Healthy Menu for the Week: 7-Day Balanced Meal Plan with Recipes

Ingredients

• 4 boneless chicken breasts (about 600g total)
• 2 cups brown rice (uncooked)
• 1 can (400g) chickpeas, drained and rinsed
• 2 medium sweet potatoes, cubed
• 2 cups broccoli florets
• 1 cup cherry tomatoes, halved
• 1 large cucumber, diced
• 4 eggs (for Monday breakfast bowls)
• 1 cup rolled oats
• 1 cup plain Greek yogurt
• 2 tablespoons olive oil
• 1 teaspoon smoked paprika
• 1 teaspoon cumin
• 1 teaspoon garlic powder
• Salt and black pepper to taste
• 1 lemon, juiced
• 2 tablespoons tahini
• Fresh parsley, a small bunch
• 1 avocado
• 1 can (400g) diced tomatoes
• 1 cup red lentils (uncooked)

Instructions

1. 1

   Sunday Prep: Cook Your Grains

   Rinse 2 cups of brown rice and cook according to package instructions (usually 35–40 minutes). While that's going, cook 1 cup of red lentils in 2 cups of water for about 20 minutes until soft. These form the base of lunches and dinners across the week. Let both cool completely before portioning into airtight containers.

2. 2

   Roast the Vegetables in One Go

   Preheat your oven to 200°C (400°F). Toss the cubed sweet potatoes and broccoli florets with 1 tablespoon of olive oil, salt, pepper, and smoked paprika. Spread on a lined baking tray and roast for 25–28 minutes, turning once halfway. These veg get used in bowls, wraps, and sides throughout the week—so don't skimp on quantity.

3. 3

   Season and Cook the Chicken

   Coat the chicken breasts with olive oil, cumin, garlic powder, salt, and pepper. Pan-sear over medium-high heat for 5–6 minutes per side until cooked through (internal temp should hit 74°C / 165°F). Rest for 5 minutes, then slice. Refrigerate in portions. This chicken works in salads on Tuesday, grain bowls on Wednesday, and wraps on Thursday—seriously versatile.

4. 4

   Make the Tahini Dressing

   Whisk together 2 tablespoons of tahini, the juice of 1 lemon, a pinch of salt, and 3–4 tablespoons of water until smooth and pourable. Store in a small jar in the fridge. You'll drizzle this over grain bowls and salads all week. It keeps for 5 days easily.

   

5. 5

   Prep Monday Breakfast Overnight Oats

   Divide 1 cup of rolled oats between two jars. Add 1 cup of Greek yogurt and enough water or milk (dairy or plant-based) to cover. Stir, seal, and refrigerate overnight. In the morning, top with sliced banana, a handful of berries, or a drizzle of honey. Done—breakfast is sorted before you even wake up.

6. 6

   Build Your Weekly Dinner Template

   Monday: Chickpea and roasted sweet potato bowl over brown rice with tahini dressing. Tuesday: Sliced chicken with cucumber-tomato salad and a side of lentils. Wednesday: Chicken and broccoli grain bowl with avocado. Thursday: Lentil and diced tomato stew (reheat lentils with canned tomatoes, garlic, and cumin for 10 minutes). Friday: Egg and roasted veg frittata—use whatever vegetables are left. The idea here is flexibility, not rigidity.

7. 7

   Portion and Label Everything

   Use clear containers and label each with the day and meal. Keep proteins in one section of the fridge, grains in another. Stack vegetables on the middle shelf where they're visible (out of sight really does mean out of mind when it comes to healthy eating). This takes about 10 minutes and saves at least 45 minutes of weeknight cooking.

Substitution Ideas

Storage Tips

Cooked rice and lentils keep well in the fridge for up to 4 days in airtight containers. Roasted vegetables are best within 3–4 days—they can get a little soft after that, but are still fine reheated in a hot pan or oven for 5 minutes to bring back some texture. Sliced cooked chicken lasts 3–4 days refrigerated. The tahini dressing keeps for 5 days. If you're prepping for the full 7 days, freeze the second half of the lentils and rice on Sunday and pull them out mid-week (Wednesday morning works well). Overnight oats should be eaten within 48 hours for best texture.