Healthy meal plan, no special foods.
A healthy week does not need a supplement or a new brand. It needs vegetables, protein, whole grains and fruit, in portions you can repeat. Here are seven days at about 1,750 calories. Alma can fit it to your goal.
Built from Dietary Guidelines and Harvard advice.
The rules
Three habits do most of the work
Half the plate is plants
Vegetables and fruit at every meal, fresh, frozen or canned without added sugar.
A protein at every meal
Chicken, fish, eggs, yogurt, beans or tofu at every meal.
Cook more than you buy packaged
Simple meals most nights, with packaged snacks now and then.
Sample week
Seven days of everyday healthy meals
About 1,700 to 1,850 calories a day. Scale portions to your needs. Find your number
Day 1Monday
BreakfastPeanut butter banana oatmeal½ cup dry rolled oats cooked with 1 cup milk, 1 banana, 1 tbsp peanut butter
LunchTurkey and avocado sandwich2 slices whole-wheat bread, 4 oz home-roasted turkey breast, ½ avocado, 1 oz Swiss cheese, lettuce, tomato, 1 tsp mustard
SnackAlmonds and an apple1 oz almonds, 1 apple
DinnerSheet pan chicken with sweet potato5 oz cooked chicken thigh, 1 cup sweet potato wedges, 1½ cups green beans, 2 tsp olive oil, paprika
About 1,820 kcal101 g protein35 g fiber
Day 2Tuesday
- BreakfastVeggie scramble with toast2 eggs, 1 cup mixed vegetables, 1 tsp olive oil, 1 slice whole-wheat toast, 1 orange
- LunchChicken and rice bowl with salsa4 oz cooked chicken breast, 1 cup cooked white rice, ½ cup black beans, salsa, ¼ avocado
- SnackCarrots with yogurt herb dip1 cup carrot sticks, ½ cup plain Greek yogurt with dill and garlic, 2 tbsp sunflower seeds
- DinnerFish tacos with cabbage slaw4 oz cooked white fish in 2 corn tortillas, cabbage slaw with 2 tbsp yogurt and lime, ½ cup pinto beans, ¼ avocado, 2 tsp olive oil for cooking
About 1,750 kcal123 g protein35 g fiber
Day 3Wednesday
- BreakfastBreakfast burrito with eggs and beans1 whole-wheat tortilla, 2 eggs, ⅓ cup black beans, salsa, 1 tsp olive oil
- LunchChicken salad with peanuts3 oz cooked shredded chicken, ½ cup cooked brown rice, cabbage, carrot, ½ cup edamame, 1 tbsp peanut dressing, 1 tbsp peanuts
- SnackBanana with peanut butter1 banana, 1 tbsp peanut butter
- DinnerBeef and broccoli stir-fry4 oz cooked flank steak, 2 cups broccoli, 1 cup cooked white rice, 2 tsp canola oil, garlic and ginger
About 1,700 kcal111 g protein26 g fiber
Day 4Thursday
- BreakfastYogurt parfait with granola1 cup plain Greek yogurt, ⅓ cup granola, ½ cup sliced strawberries
- LunchBean and cheese quesadilla1 whole-wheat tortilla, ¾ cup black beans, 1 oz cheddar, salsa, ¼ avocado
- SnackEdamame with an orange1 cup shelled edamame with sea salt, 1 orange
- DinnerBaked chicken thighs with potatoes and carrots5 oz cooked chicken thigh, 1½ cups roasted potatoes, 1 cup carrots, 2 tsp olive oil, rosemary
About 1,750 kcal105 g protein37 g fiber
Day 5Friday
- BreakfastPumpkin oatmeal with pecans½ cup dry rolled oats, ½ cup pumpkin puree, ¾ cup milk, 2 tbsp chopped pecans, pumpkin spice
- LunchTurkey and bean chili1½ cups chili with 3 oz ground turkey and ¾ cup kidney beans cooked in 2 tsp olive oil, 1 tbsp Greek yogurt
- SnackApple with cheddar1 apple, 1 oz cheddar
- DinnerPork tenderloin with apples and sweet potato5 oz pork tenderloin, 1½ cups roasted sweet potato, 1 apple sautéed in 2 tsp olive oil, thyme
About 1,700 kcal97 g protein34 g fiber
Day 6Saturday
- BreakfastFrench toast with strawberries2 slices whole-wheat bread dipped in 1 egg and milk, ½ cup strawberries, 1 tbsp maple syrup
- LunchGrilled cheese with tomato soup2 slices whole-wheat bread, 1½ oz cheddar, 1 tsp butter, 1½ cups tomato soup
- SnackKiwi and cashews2 kiwi, 1 oz cashews
- DinnerTurkey meatloaf with mashed potatoes4 oz turkey meatloaf, 1 cup mashed potatoes, 1 cup peas
About 1,760 kcal84 g protein28 g fiber
Day 7Sunday
- BreakfastEgg sandwich with spinach and tomato1 whole-wheat English muffin, 1 egg and 2 egg whites, spinach, tomato, 1 tsp olive oil
- LunchChicken noodle soup with a roll2 cups chicken and vegetable noodle soup, 1 whole-grain roll, side salad with ½ cup chickpeas and 1 tsp olive oil
- SnackPear with peanut butter1 pear, 1 tbsp peanut butter
- DinnerBlack bean burgers with sweet potato fries1 black bean burger on a whole-wheat bun with lettuce and tomato, 1 cup baked sweet potato fries with 2 tsp olive oil, ¼ avocado
About 1,720 kcal79 g protein35 g fiber
Shopping list
What to buy
Most days
ProteinChicken breast and thighs, turkey, pork tenderloin, white fish, eggschicken breastegg
Now and then
Frozen and canned vegetables and fruit with no or little added sugar are good options too, per the Dietary Guidelines.
Make it yours
This week is a sample. Alma builds yours.
- Meals fit to your goal and the foods you like
- Log a meal by photo, voice or text in about 10 seconds
- Every meal gets an Alma Score from 0 to 100
Questions
What people ask
What does a healthy meal plan look like?
Half the plate as vegetables and fruit, a quarter as whole grains and a quarter as protein like chicken, fish, eggs, yogurt or beans. Cook with olive oil and drink water. That is the Harvard Healthy Eating Plate, and it fits the 2025-2030 Dietary Guidelines.
How many calories is this meal plan?
About 1,700 to 1,850 calories a day, with 25 to 40 grams of fiber and 80 to 125 grams of protein. Your needs depend on your size, age and activity, so scale portions up or down. The calorie calculator gives you a starting number.
Is frozen or canned produce okay?
Yes. The 2025-2030 Dietary Guidelines list frozen, dried or canned vegetables and fruit with no or very limited added sugars as good options. Check labels for added sugar, and for salt on canned vegetables and beans. Rinsing canned beans helps.
How much protein do I need a day?
The 2025-2030 Dietary Guidelines set a goal of 1.2 to 1.6 grams of protein per kilogram of body weight a day. Multiply your body weight in kilograms by those two numbers to get your range. This week lands between 80 and 125 grams a day. If you have kidney disease, ask your care team first.
Can I prep this week in advance?
Yes. Cook one pot of rice and one tray of roasted vegetables on Sunday, and hard-boil six eggs. The chili, meatloaf and soups all keep three to four days in the fridge. Store dressing and avocado separately so the salads stay fresh.
Is this plan good for kids too?
The meals work for older children in smaller portions, and the plate stays the same. Keep dips and sauces on the side so each person can adjust. For babies and toddlers the Dietary Guidelines have separate guidance, so check with a pediatrician.
How does Alma help me stay on a healthy plan?
Log a meal by photo, voice or text in about 10 seconds. Every meal gets an Alma Score from 0 to 100, drawing on Harvard's Alternate Healthy Eating Index, which rewards vegetables, fruit, whole grains, beans and fish. Alma builds a plan around your goal and the foods you like.
Sources
Written by Alma from the sources below and reviewed October 28, 2026. Calories and protein are estimates. This is general information, not medical advice. If you manage a health condition or take medication, check changes with your clinician. Editorial standards
Get a week built around you.
Tell Alma your goal and the foods you like. It plans the meals and scores each one.