7 Days of Healthy Eating Plan - Ready-made daily menus!

7-day healthy eating plan - Below you can see seven different examples of how you can arrange a day in terms of nutrition. This menu is good for an average woman who wants to lose weight or wants to get tighter. I emphasize on average because everyone is different! I think it is very important that you do not take these menus indiscriminately but will look at what suits you. If you do not have enough on a certain portion, just take something more! If you do not actually get certain meals, do not hesitate to take a little less. You can also slide with the products. Is there a need to eat a cracker in between, but do not you have time? Take the cracker as an extra with your lunch. Of course, you can also easily vary with types of siege, or take something else to drink if you want.

For the men and the fanatical athletes among us; I advise you to eat more than below! Increase the portions according to your own feelings, for example by bragging a bit more, taking a bigger bowl or smearing an extra sandwich.

Get ready for a very large piece of daily menus!

Monday

• Breakfast: + - 300ml low-fat yogurt with a piece of fruit of your choice and 5 tablespoons of muesli. A cup of tea
• In between: 2 cups of tea and a banana
• Lunch: 2 wholegrain sandwiches with low-fat margarine, 1 topped with cheese and 1 with filet Americain. A bowl of salad or vegetables of your choice with a small spoon dressing and a glass of milk
• In between: A cup of coffee and a cup of tea and 2 rice cakes
• Dinner: 200g boiled potatoes, a beef steak with herbs of your choice (100g) and 200g boiled carrots. You can put a tablespoon of gravy on the potatoes.
• In between: A cup of coffee and a glass of rivella. An apple in pieces, with a bit of cinnamon over it

Tuesday

• Breakfast: A bowl of semi-skimmed milk (+ - 300ml) with fiber-rich bran flakes (+ - 50g) and a piece of fruit of your choice. A cup of tea
• In between: A cup of coffee and a glass of water. A whole grain cracker with low-fat margarine and apple syrup
• Lunch: 3 wholegrain sandwiches with low-fat margarine, 1 topped with a slice of ham, tomato and cucumber, 1 with filet Americain and one with a boiled egg. A cup of tea
• In between: 2 cups of tea and 100g of snack tomatoes
• Dinner: Healthy pasta pesto with chicken and broccoli, the recipe can be found here.
• In between: A cup of tea and a glass of water. 150ml low-fat yogurt with a piece of fruit of your choice

Wednesday

• Breakfast: + - 250ml low-fat cottage cheese with 5 tablespoons of muesli, an apple, and a little cinnamon. A cup of tea
• In between: A cup of tea and a glass of water. A wholemeal cracker with low-fat margarine and 20+ cheese spread.
• Lunch: 2 small multigrain wraps, one with salmon and one with cheese and avocado. You can find the recipe here. A glass of buttermilk
• In between: A cup of coffee, a cup of a soup and a banana
• Dinner: 100g of meat of your choice, 200g sweet potato, 100g green beans stir-fried with 1 large tomato and an onion.
• In between: A cup of tea and a glass of rivella, a small handful of nuts.

Thursday

• Breakfast: A bowl of porridge of + - 300ml semi-skimmed milk and 60g oatmeal. Put a banana on it while warming up to make it sweeter. A cup of tea.
• In between: A cup of coffee and a glass of water. An apple and a mandarin
• Lunch: A sandwich with smoked ham, brie, and walnuts. Add some raw vegetables here as well. You can find a recipe here.
• In between: A cup of tea A whole-grain cracker with low-fat margarine and 30+ cheese spread
• Dinner: Whole grain pasta with smoked salmon and spinach. You can find the recipe here.
• In between: A cup of tea and a cup of coffee, 3 rice cakes.

Friday

• Breakfast: 3 wholemeal crackers with low-fat margarine, 1 with filet Americain, 1 with apple syrup and 1 with cheese. A piece of fruit of your choice and a cup of tea.
• In between: A cup of tea and a glass of water, a piece of fruit of your choice.
• Lunch: 3 oatmeal pancakes, 1 with avocado, 1 with smoked ham and 1 with apple syrup. You can find a recipe here.
• In between: 2 cups of tea and a banana.
• Dinner: 200g mashed potatoes from boiled potatoes with herbs of your choice and a small dash of milk. A tartar (100g) and 200g mixed with stir-fried vegetables (zucchini, eggplant, bell pepper, onion, and mushrooms)
• In between: A cup of tea and a glass of crystal clear. Something good of choice, enjoyment moment number 1!

Saturday

• Breakfast: Oatmeal porridge of 250ml semi-skimmed milk with an apple in it during heating. Add 50g oatmeal and 20g raisins here. If you like it, you can add a teaspoon of cinnamon at the end. You can find a recipe here. A cup of tea
• In between: A cup of coffee and a glass of water
• Lunch: Spanish tortilla, the recipe can be found here.
• In between: 2 cups of tea. A piece of cucumber (+ - 7cm) and a tomato
• Dinner: Couscous (200g) with goat cheese (50g), peas, peppers and spring onions (total 200g) and nectarine or peach (1 small). You can find the recipe here.
• In between: A cup of tea and a glass of crystal clear. 5 slices of cucumber with a bit of filet Americain on each slice, a slice of cheese, some cheese spread or smoked salmon.

Sunday

• Breakfast: Lost bread with apple, raisins, and cinnamon. You can find the recipe here. A cup of tea.
• In between: A cup of coffee and a glass of water. A piece of fruit of your choice
• Lunch: A salad with lettuce, tomato, cucumber, sesame seeds, egg and avocado with a little balsamic vinegar. You can find the recipe here.
• In between: A glass of water and a glass of cola light. Something good of choice, enjoyment moment number 2!
• Dinner: 200g of potatoes from the oven. (Sample recipe), 2 small chicken drumsticks (+ - 150g including bone). A salad of lettuce, tomato, cucumber, corn, and paprika. Use a spoonful of balsamic vinegar as a dressing.
• In between: A cup of coffee and a cup of tea. A small dish of low-fat curd cheese (+ - 150ml) with the fruit of your choice.

I hope you have something on these daily menus! Do not follow them blindly, but use them as an example. I wish you every success in following the challenge.