A Weekly Meal Plan for a Sound Physical and Mental Health

Needless to say, whatever you eat has a significant effect on your physical and mental health. It is precisely why they say ‘you are what you eat.’ 

The good thing is that many people are now moving towards an organic, cleaner diet. A lot of people have reverse osmosis water systems installed in their houses, while others have their own kitchen gardens. 

The idea is to eat clean. However, you cannot achieve your health goals without having a proper meal plan. That’s right, guys. Having a weekly meal plan is mandatory to stay on the right track. 

It is especially helpful for all the junk food hoarders out there. Not to mention, it’s great for workaholics as well. It will help you stick to a healthy diet even when you’re busy and swamped with work or other domestic chores. Here’s one I’ve prepared for you: 


Breakfast: Two poached eggs and a glass of whole milk 

Lunch: Pita bread with grilled chicken 

Snack: A glass of fresh seasonal juice 

Dinner: Eggplant parmesan 


Breakfast: One half-fried egg with a toast 

Lunch: A bowl of cauliflower rice and yogurt 

Snack: 2-3 cubes of cottage cheese 

Dinner: Meatballs and shirataki noodles 


Breakfast: A cup of Greek yogurt with seasonal fruit 

Lunch: Taco lettuce wraps 

Snack: A handful of roasted nuts 

Dinner: Barbecue ribs with coleslaw 


Breakfast: A sandwich with egg, tomato, cheese, and butter 

Lunch: A bowl of salad with mild to moderate dressing 

Snack: A handful of banana chips 

Dinner: Stir-fried vegetables and baked potatoes 


Breakfast: Seasonal fruits and a glass of almond milk 

Lunch: Cheese curry with boiled rice 

Snacks: A glass of fresh seasonal juice 

Dinner: Chicken tortilla wrap and a scoop of ice cream 


Breakfast: Spinach and scrambled eggs 

Lunch: A bowl of red beans with a dressing of your choice 

Snacks: Apple slices with peanut butter 

Dinner: Lemon chicken skillet


Breakfast: Pancakes or waffles with honey 

Lunch: Chicken parmesan with mashed potatoes 

Snack: Nachos with guacamole 

Dinner: Beef steak with sautéed vegetables and a cup of chia pudding

Read Also: Battling Mental Health Issues? Try These 8 Coping Strategies

If you’re a foodie and love hoarding junk food, it may not be easy for you to follow such a strict meal plan. Thus, for all such people, I recommend taking a cheat day. Yes, you can take a cheat day on the weekend, be it Saturday or Sunday. However, please ensure that one cheat day means one and only one. It should be every day of the week.

The Takeaway 

As mentioned earlier, your diet is of utmost importance when it comes to your physical and mental well-being. An unhealthy diet is responsible for various physical and mental ailments, including obesity, diabetes, high-cholesterol issues, generalized anxiety disorder, and more. 

Therefore, I suggest you prepare a healthy weekly meal plan like the one shared above. You can also follow it as is or make a few amendments if required. I wish you all the best, my friends. Have a great day ahead!


IITSWEB is the Chief Business Development Officer at IITSWEB, a Magento design and development company headquartered in Redwood City, California. He is a Member of the Magento Association and an Adobe Sales Accredited Magento Commerce professional. Jan is responsible for developing and leading the sales and digital marketing strategies of the company. He is passionate about ecommerce and Magento in particular — throughout the years his articles have been featured on Retail Dive, Hacker Noon, Chief Marketer, Mobile Marketer, TMCnet, and many others.

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