Perfect for beginners – 7 days, no stress
7 Day Meal Plan – Your First Week
Your complete starter: 7 days, 3 meals, 1 snack – balanced, delicious and easy to prepare.
🔥 2000 kcal / day
The easiest way to better nutrition is a structured first week. This plan shows you 3 sample days with balanced meals – simple recipes, short prep time and all macronutrients in balance. Start today and discover how easy healthy eating can be.
📆 Day 1 – Classic1640 kcal
🥣 Oats + berries + nuts + honey380 kcal
🥗 Chicken quinoa salad + olive oil dressing520 kcal
🐟 Baked salmon + sweet potato + green salad580 kcal
🍎 Apple + almonds160 kcal
📆 Day 2 – Mediterranean1740 kcal
🍳 Scrambled eggs + wholegrain toast + avocado + cherry tomatoes420 kcal
🥙 Greek salad + falafel + hummus + flatbread540 kcal
🦐 Prawn pasta + tomatoes + basil + olive oil580 kcal
🫙 Greek yoghurt + walnuts + honey200 kcal
📆 Day 3 – Protein Focus1840 kcal
🥚 Protein omelette (3 eggs) + spinach + feta + mushrooms380 kcal
🍗 Chicken breast + broccoli + basmati rice560 kcal
🥩 Beef mince pan + courgette + pepper + wholegrain pasta620 kcal
🥛 Protein shake + banana280 kcal
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💡 Prep base ingredients on Sunday (cook rice, chop veg, hard-boil eggs) – this saves 15–20 minutes daily and makes healthy eating your effortless default.
Create Your Full Plan with NutriLumo
7 days, personalised recipes, shopping list & calorie tracking
Frequently Asked Questions
How do I start meal planning?+
Pick 3–5 recipes you like, buy ingredients for the whole week and prep base ingredients on Sunday.
Can I repeat meals?+
Absolutely – eating the same lunch 3–4× a week enormously simplifies planning and shopping.
What if I don't like a meal in the plan?+
NutriLumo lets you swap any meal with an alternative at the same calorie level – fully personalised.
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