7 Day Healthy Eating Plan

healthy eating plan, nutrition plan 7 day

While some readers want the science behind nutrition and healthy eating, others appreciate a exact meal plan to follow.  For that reason we thought it’d be helpful to publish 2 meal plans.

First, a more extravagant 7 day healthy eating plan for those with the time for cooking.

Next, a simplified plan for those without the time to cook/think about eating and with the main goal of losing fat.

Importantly, the quantities (when included) should be modified based on your weight and frequency of exercise.  The included quantities in the meal plans are appropriate for a male weighing between 170-210 pounds and exercising frequently (5-7x/week).

You can follow either of the plans religiously or refer to it when needed.  Either way, they will make you healthier and fitter.

Included with the two meal plans are a list of 5 foods we think every person should incorporate into their daily eating.  It’s already clear from the meal plans which these foods are, but we explain why in the Superfood section below.


Plan Notes:

**VO-free = vegetable oil free**

WG bread= wheat germ bread


Health & Life Meal Plan Plus:

Emphasis on Food Quality and Diversity



Breakfast: 2 Scrambled eggs with cheddar cheese and a side of blueberries + broccoli

Lunch: Kale salad with quinoa, cranberries, and almonds

Dinner: New York strip steak with sweet potato, asparagus


Breakfast: FAST

Lunch: Sprouted grain bread with organic butter, raw carrots, avocado slices.

Dinner: Homemade beef burger (no bun) with parsley/cheddar, side of potatoes and string beans


Breakfast: Almond butter on wheat germ, blueberries, and green matcha tea

Lunch: Fresh salad with avocado, hard boiled egg and sunflower seeds, side of strawberries

Dinner: Mackerel mixed with mayonnaise (olive or avocado oil based)


Breakfast: 2 Over-easy eggs topped with ham/pesto, side of sliced bananas

Lunch: Sprouted grain bread (VO-free) with peanut butter + organic cashews/apple slices

Dinner: Roast whole chicken with string beans and tomato


Breakfast: FAST

Lunch: Fresh salad with avocado, basil and hard boiled egg, side of pear slices

Dinner: Chicken soup, side of raw carrots and fresh salad

Dessert: Coconut milk ice cream, dark chocolate (>80% cacao)


Breakfast: Steel cut oats with raisins, blueberries and organic whole milk

Lunch: Arugula salad with capers, pine nuts, and beets

Dinner: Fresh salmon, with quinoa and steamed broccoli, glass of red wine


Breakfast: Omelet with tomatoes, cheddar, spinach, and any nuts (pine, almond, etc)

Lunch: Banana with almond butter spread, strawberries, and small fresh salad.

Dinner: Pork with steamed cauliflower/carrots and brown rice



Health & Life’s Efficiency Meal Plan: 

Emphasis on Simplicity and Fat Loss



Breakfast: FAST (tea/coffee without added ingredients is acceptable, as is a spoonful of extra virgin coconut oil)

Lunch: Bun-less beef burger with cucumbers and raw carrots

Dinner: Steak with string beans + quinoa (time permitting)


Breakfast: 2 over-easy eggs with spinach

Lunch: Broccoli (steamed if possible), almond butter on toast (VO- free), apple slices

Dinner: FAST (tea without added ingredients is acceptable)


Breakfast: FAST (tea/coffee without added ingredients is acceptable, as is a spoonful of extra virgin coconut oil)

Lunch: Chicken and pesto on VO-free bread, side of green grapes and organic walnuts.

Dinner: Romaine lettuce with balsamic, olive oil, raw carrots, and parmesan


Breakfast: 2 over-easy eggs and sliced avocado

Lunch: Kale salad with quinoa and cranberries

Dinner: Roast chicken, brown rice and asparagus


Breakfast: FAST (tea/coffee without added ingredients is acceptable, as is a spoonful of extra virgin coconut oil)

Lunch: Scrambled eggs with side of blueberries, carrots, and broccoli

Dinner: Steak with string beans + quinoa (time permitting)


Breakfast: Plate of blueberries/organic walnuts + almond butter on VO- free bread

Lunch: Kale salad with tomatoes, carrots, and sunflower seeds

Dinner: Fish (salmon, mackerel, any small-mouthed fish) + potatoes and broccoli


Breakfast: Omelet with swiss, spinach, + side of blueberries

Lunch: Sliced ham and pesto on VO-free bread, side of banana and organic walnuts.

Dinner: Roast chicken, brown rice and asparagus


Nutrition Meal Plan Notes:

  • If you are eating breakfast, make sure its at least 12 hours after last eating the night before.  Studies show ketosis really starts to kick in at the 15 hour mark, but given you’re properly fasting on other days, a nightly 12-14 mini-fast will be just fine.
  • You may notice how often blueberries show up in the breakfast section of the meal plan.  This wasn’t unintentional.  Much research supports the brain-enhancing properties of the antioxidants in blueberries (//www.ncbi.nlm.nih.gov/pubmed/10995120 ).  In fact, many consider blueberries to be more antioxidant-heavy than any other common fruit or vegetable.  Finally, blueberries are very nutrient-rich but low calorie.  Ideal combo!
  • Water is the default drink.  This is a no brainer.  Though, we allow, and even encourage, drinking coconut milk, green matcha tea (in the am for brain function), chamomille tea (in the pm for relaxation), organic whole milk (only occasionally; beware of common adverse skin reactions to dairy)
  • Dessert, in the traditional sense of the word, should be moderated.  Try to eat dessert earlier in the evening as the sugar in the dessert spikes your insulin pre-bedtime.  Not ideal!  We try to stop eating by 9 pm most nights.
  • Avoid:
    • Sugar- buy sugar-free butter and nut butters
    • Vegetable oil- get VO-free bread, VO-free nuts, and VO-free (and nitrate-free) meats
  • Nuts- organic nuts (no vegetable oil) are an excellent source of protein…but they also accelerate weight gain.  Notice how nuts aren’t as popular an item on the Fitness Meal Plan compared to the Meal Plan Plus.
  • On the other hand, if youre trying to gain weight, up your nut and butters (peanut/almond) intake.  This should speed up the process.
  • If you do decide to eat carb-heavy foods, make sure to eat fibrous foods beforehand; doing this will slow the absorption of carbs and prevent your insulin levels from aggressively spiking.  For instance, eating steel cut oats in the morning before toast/any other heavy carbs.
  • Oils- avocado, coconut, and olive oil are the only acceptable oils in foods/to be used for cooking.  Nothing else!


Fitness Meal Plan

  • The Fitness Meal Plan assumes any sort of exercise will be done later in the day- if you are working out in the morning, make sure to eat post-workout.  This should be obvious.
  • Breakfast and lunch are the simplest meals to make/require the least time; we assume you are busiest through the morning and afternoon and have extended time in the evening.
  • Notice a general avoidance of processed carbohydrates (white bread, white pasta, etc)- replaced with sprouted grain bread, brown rice, etc.
  • Reduced nut and peanut/almond butter intake- while healthy sources of fat and protein, these foods will help you gain weight far too easily.
  • When you feel the urge to eat… cue yourself to get up and get a glass of water or tea (we love green matcha).  It will be hard at first, but eventually it’ll be automatic.
  • We’ve had great results from fasted cardio/weightlifting in the morning followed by breakfast.  Or, more aggressively, doing an 18-22 hour fast and breaking it with a gym session followed by a heavy dinner.  This is not something to jump right into however.  Try out fasting independently first, get comfortable with it, then experiment with fasted lifting.  As we explain below, this is based on our own experiences of high energy levels at 18 hour fasted but is not for everyone**



Healthy Food Shopping List: 5 Superfoods

Below are 5 foods we think are critical for anyone looking to consistently eat healthy and stay in shape.  We chose these items for their versatility (can be eaten anytime of the day), price (cheap!), and nutrients (sources of antioxidants and vitamins).  Make sure to include these foods on your weekly shopping list!

  1. Broccoli


broccoli healthy eating plan

Broccoli is relatively cheap, low in calories (just 31 calories per cup) but extremely nutritious, and can be enjoyed at any time of the day.  We love eating broccoli first thing in the morning just as much as we love finish our dinner meal with broccoli. Feel free to steam the broccoli (takes < 5 minutes) and add butter, salt or olive oil to improve the taste.




  1. Eggs


eggs healthy eating plan

Eggs are the perfect main course for breakfast or lunch.  Done in under 3 minutes, eggs in any form provide tons of minerals, vitamins, and protein of course.  A scrambled egg, on average, has around just 90 calories.  Not to mention, eggs are extremely cheap, with a carton of a dozen organic eggs averaging just a couple dollars.  Eggs can be made in hundreds of different forms and combined with cheese, spinach, nuts, what have you; they’re enjoyable with almost anything.




  1. Fish


fish healthy eatingAny small mouthed fish (avoiding mercury/other toxins) are excellent sources of healthy omega-3 fatty acids.  We recommend the SMASH group of fish to consume.  Salmon, mackerel, anchovies, sardines, etc.  Avoid shark, tuna or any other large mouthed, long living fish.  May sure to buy local!




  1. Carrots


carrots healthy eating

Carrots are rich in antioxidants and beta-carotene (vitamin A).  Many link carrots with improved eye and skin healthy.  Like broccoli, carrots are enjoyable at any time of the day and are reasonably priced.  One medium carrot contains just 25 calories.  These highly nutritious foods will get you very full without causing serious weight gain.




  1. Blueberries


blueberries healthy eating plan

As mentioned above, blueberries are an excellent food to have in the morning.  Blueberries’ antioxidants will awaken and prepare your brain for the day, and protect your body from free radical production  Not to mention, a cup of blueberries is just 85 calories.  Finally, many studies have linked eating blueberries with lowered blood pressure (1).





Concluding Thoughts:


Hopefully this gives you a good idea of what your diet should look like.  Across the 2 meal plans and superfood list you should find consistencies: no packaged foods, no ingredients you can’t pronounce, occasional fasting, and emphasis on leafy vegetables, organic fruits, and healthy fats/grains.  The same way we recommend keeping a fitness schedule thats planned each Sunday in a previous post,  we also recommend planning out your week of eating.  Sure, Friday evening- Sunday morning can be left open, but that doesn’t exempt you from making smart choices when eating out.

Another important part of eating: always be in tune with how your body responds to the foods you’re eating at different times of the day.

What food energizes you the most in the morning or at lunch?  Or are your energy levels highest when you’re fasting (ours usually peak after 18 hours of fasting).  What foods make you feel most full relative to their caloric content?

If you’re looking to lose weight, focus on the foods that fill you up quickly with the least calories (carrots, cucumbers come to mind immediately).  Lastly, how is your skin reacting to your diet changes?  Reducing dairy make a big difference in our skin health, as did eating more carrots/tomatoes and using Mother Dirt on a regular basis.

Thanks and let us know if you have any questions in the comments below!





Disclaimer: **While we recommend intermittent fasting (IF) as a tool for weight loss and promoting autophagy, you should consult your doctor or another medical professional before doing intermittent fasting. Intermittent fasting is not for everyone. **




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