7-Day Healthy Meal Plan

Balanced nutrition for a healthier lifestyle

Weekly Meal Plan

Nutrition Tip: Drink at least 8 glasses of water daily and try to have your meals at consistent times each day for better digestion and metabolism.

Day 1 - Monday

  • Breakfast: 2 string hoppers + kiri hodi + 1 boiled egg. Black tea (no sugar).
  • Lunch: 1 cup red rice, mallung, dhal curry, grilled chicken.
  • Snack: 1 guava.
  • Dinner: Chicken/veggie soup + salad, 1 boiled egg.

Day 2 - Tuesday

  • Breakfast: ½ cup oats + 1 banana + cinnamon. Green tea.
  • Lunch: 1 cup red rice, gotukola sambol, fish ambul thiyal, brinjal curry.
  • Snack: 1 yogurt (low-fat).
  • Dinner: Grilled fish + steamed beans + ½ cup rice.

Day 3 - Wednesday

  • Breakfast: 2 boiled eggs + 1 slice brown bread. Black coffee.
  • Lunch: 1 cup rice, cabbage mallung, parippu curry, chicken curry.
  • Snack: 5 almonds + green tea.
  • Dinner: Stir-fried veggies + grilled tofu/chicken.

Day 4 - Thursday

  • Breakfast: 2 string hoppers + dhal curry. Plain tea.
  • Lunch: 1 cup rice, spinach mallung, pumpkin curry, grilled fish.
  • Snack: 1 orange.
  • Dinner: Omelette + sautéed greens + 1 slice brown bread.

Day 5 - Friday

  • Breakfast: ½ cup oats + ½ apple + cinnamon. Black tea.
  • Lunch: 1 cup rice, murunga curry, mallung, boiled egg + fish.
  • Snack: 1 banana.
  • Dinner: Soup + veggie salad + 1 toast (optional).

Day 6 - Saturday

  • Breakfast: 1 boiled egg + 2 slices brown bread. Green tea.
  • Lunch: 1 cup rice, dhal curry, winged bean salad, grilled chicken.
  • Snack: 5 cashews.
  • Dinner: Stir-fried veggies + grilled fish + ½ cup rice.

Day 7 - Sunday

  • Breakfast: 2 string hoppers + kiri hodi + 1 boiled egg. Plain tea.
  • Lunch: 1 cup rice, long bean curry, fish curry, mallung.
  • Snack: 1 wood apple.
  • Dinner: Light veggie soup + 1 boiled egg.

Shopping List

Check off items as you add them to your cart:

Proteins

  • Eggs (15–18)
  • Chicken (1 kg)
  • Fish (1.2 kg)
  • Tofu (250g, optional)
  • Yogurt (3 tubs)
  • Cashews/Almonds (100g)

Carbs & Staples

  • Red/raw rice (2.5 kg)
  • Brown bread (1 loaf)
  • String hoppers
  • Oats (500g)

Vegetables & Greens

  • Gotukola/spinach (5–6 bunches)
  • Beans, long beans, winged beans (500g each)
  • Cabbage (1)
  • Carrots (500g)
  • Pumpkin (500g)
  • Brinjal (500g)
  • Okra (300g)
  • Drumsticks (2–3)
  • Tomatoes (1 kg)
  • Onions (1 kg)
  • Curry leaves, etc.

Pulses & Legumes

  • Dhal (500g)

Fruits

  • Bananas (5–6)
  • Guavas (2–3)
  • Oranges (2)
  • Apples (2)
  • Wood apple (1–2)

Spices & Condiments

  • Coconut milk, oil
  • Spices
  • Salt, pepper

Drinks

  • Black tea
  • Green tea
  • Coffee (optional)

Recipe Collection