here’s a sample weekly healthy diet plan for a lean person, including breakfast, brunch, lunch, tea, supper, and dinner, organized by day:
| Day | Breakfast | Brunch | Lunch | Supper | Dinner | |
|---|---|---|---|---|---|---|
| Monday | Avocado Toast with Poached Egg | Green Smoothie with Chia Seeds | Grilled Chicken Salad with Mixed Greens and Veggies | Grilled Salmon with Roasted Asparagus | Lentil Soup with Whole Grain Bread | |
| Tuesday | Oatmeal with Nuts and Fruit | Apple Slices with Almond Butter | Tuna Salad with Whole Wheat Pita Bread | Quinoa and Vegetable Stir Fry | Grilled Chicken Breast with Sweet Potato Mash | |
| Wednesday | Veggie Omelette with Whole Grain Toast | Banana and Nut Butter Smoothie | Quinoa Salad with Roasted Vegetables and Feta Cheese | Baked Cod with Green Beans and Brown Rice | Lentil and Vegetable Stew with Whole Grain Bread | |
| Thursday | Greek Yogurt with Granola and Fruit | Turkey and Avocado Lettuce Wraps | Grilled Chicken and Vegetable Kebabs | Roasted Pork Tenderloin with Roasted Vegetables | Baked Sweet Potato with Black Beans and Salsa | |
| Friday | Scrambled Eggs with Spinach and Feta Cheese | Fresh Fruit Salad | Chickpea Salad with Cucumber and Tomato | Baked Salmon with Steamed Broccoli | Lentil and Vegetable Curry with Brown Rice | |
| Saturday | Breakfast Burrito with Whole Wheat Tortilla | Green Smoothie with Kale and Pineapple | Grilled Shrimp Salad with Mixed Greens and Veggies | Grilled Sirloin Steak with Roasted Brussel Sprouts | Vegetarian Chili with Whole Grain Bread | |
| Sunday | Whole Grain Pancakes with Fresh Fruit | Cottage Cheese and Fresh Berries | Chicken and Vegetable Soup with Whole Grain Crackers | Baked Chicken Thighs with Sweet Potato Fries | Grilled Vegetables and Tofu with Brown Rice |
Remember to consult your dietitian.