Nourish & Thrive: A 4-Week Healthy Eating Plan for a Balanced Life

Completing a 4-week healthy eating plan can provide numerous benefits for your body and mind, the most beneficial being the fact that this is enough time for you to establish sustainable eating habits that can become part of your lifestyle rather than just a short term-fix.

Eating healthy doesn’t have to be complicated or boring. This four-week plan focuses on whole foods, balanced meals and simple recipes that are quick and easy to prepare. It includes a mix of lean proteins, wholegrains, healthy fats and plenty of fruit and vegetables to nourish your body and keep you energised.

Try it for yourself! Each day includes breakfast, lunch, dinner, and a snack. Feel free to swap meals based on preferences or dietary needs.

[Please note this meal plan may not suit everyone and should be used as a general guide only as everyone has a different BMR and calorific need. Please seek advice from a registered nutritionist/dietician for more specific advice]

Week 1:

Focus on hydration, whole foods and reducing processed food.

Monday:

Breakfast – Greek yogurt with mixed berries, chia seeds and a drizzle of honey

Lunch – Grilled chicken salad with mixed greens, cherry tomatoes, cucumber, avocado and balsamic vinaigrette

Dinner – Baked salmon with quinoa and roasted Brussels sprouts

Snack – Handful of almonds and a piece of dark chocolate

Tuesday:

Breakfast – Scrambled eggs with spinach and wholegrain toast

Lunch – Turkey and hummus wrap with wholewheat tortilla, lettuce and bell peppers

Dinner- Stir-fried chicken (or Tofu) with brown rice and steamed broccoli

Snack – Carrot sticks with guacamole

Wednesday:

Breakfast – Oatmeal with banana, flaxseeds and cinnamon

Lunch –Lentil soup with a side of whole grain crackers

Dinner – Baked cod with sweet potato mash and sauteed kale

Snack – Cottage cheese with pineapple

Thursday:

Breakfast – Smoothie with spinach, banana, almond butter and unsweetened almond milk

Lunch – Grilled prawn and quinoa bowl with roasted vegetables

Dinner – Turkey meatballs with zucchini noodles and marinara sauce

Snack – Handful of walnuts and apple slices

Friday:

Breakfast – Wholegrain toast with avocado and poached egg

Lunch – Chickpea and spinach curry with brown rice

Dinner – Grilled steak with roasted sweet potatoes and asparagus

Snack – Greek yogurt with a drizzle of maple syrup

Saturday:

Breakfast – Banana pancakes with almond butter

Lunch – Caprese salad with wholewheat baguette

Dinner – Baked lemon chicken with quinoa and roasted carrots

Snack – Dark chocolate and mixed nuts

Sunday:

Breakfast – Scrambled eggs with smoked salmon and avocado on wholegrain toast

Lunch – Quinoa and black bean bowl with roasted veggies

Dinner – Grilled halibut with wild rice and steamed green beans

Snack – Hummus with cucumber and bell peppers

Week 2:

Focus on gut health and fibre intake. Include more probiotic-rich foods and digestion friendly meals by adding more foods like kimchi, sauerkraut and yogurt. Increase fibre intake with whole grains, beans and veggies.

Week 3:

Protein and energy balance. Focus on high protein meals to support muscle health and satiety. Include more lean meats, fish, eggs and plant-based proteins like tofu and legumes. Make sure that your meals are balanced with carbs and healthy fats for sustained energy.

Week 4:

Mindful eating and variety. Experiment with new ingredients and be mindful of portion sizes. Try new flavours, herbs and spices (I recently discovered a chilli and jalapeno grinder which adds so much flavour – I have it on everything 😊) Try to reduce distractions whilst eating to improve digestion and satisfaction.

Added tips to be mindful of for all four weeks, and your healthy eating journey going forwards:

Drink plenty of water throughout the day, at least 2-3l (winter and summer).
Limit processed foods and added sugars.
Be mindful of portion control and adjust portion sizes based on your activity levels.
Include a variety of foods to ensure that you get all the necessary nutrients.
Listen to your body’s hunger and fullness cues. Stop eating before you feel full and give it time to settle before deciding if you are still hungry.

I’ve included a few more ideas for breakfasts, lunches and dinners (and a few recipes) so that you can mix and match over the four weeks and beyond.

Breakfasts

Greek yogurt with berries, seeds, nuts and a drizzle of honey.
Scrambled eggs (2) on 2 large, white, flat grilled mushrooms.
Smoothie bowl – blend spinach, kale or avocado with fruits like mango or berries.
Smashed avocado and poached egg on a slice of seeded sourdough bread. You can substitute cottage cheese for the egg and add cherry tomatoes and black pepper.
Porridge with seeds, nuts, berries and a tablespoon on peanut butter.
Sweet potato hash – saute a small sweet potato (cubed) and add ½ cup of black beans and ½ tsp cumin. Top with a poached egg if you wish.
Pancakes. Mash 1 banana and mix with 2 eggs. Add cinnamon or vanilla extract to the mix if you wish. Heat a frying pan and add a little butter, then pour small amounts of the mixture into the pan and cook for 1-2 minutes on each side. Add toppings such as fresh fruit, yogurt, honey or maple syrup.

Lunches

Grilled Chicken & Quinoa Bowl – with grilled chicken breast, quinoa, roasted sweet potatoes steamed broccoli and a drizzle of lemon-tahini dressing
Mediterranean Chickpea Salad – with chickpeas, cherry tomatoes, cucumber, red onion, feta cheese and olive oil & lemon dressing.
Salmon & Avocado Wrap – with wholewheat wrap, grilled salmon, avocado slices, spinach and Greek Yogurt dressing.
Lentil & Vegetable Soup – with lentils, carrots, celery, tomatoes, garlic, onions and spinach. Serve with wholegrain crackers.
Egg & Veggie Stir-Fry – with scrambled eggs or tofu, bell peppers, mushrooms, onions, brown rice or quinoa. Add soy sauce and sesame seeds if desired.
Turkey & Hummus Sandwich – with wholegrain bread, turkey slices, hummus, spinach, cucumber and a side of baby carrots.
Greek Yogurt & Nut Bowl – with Greek yogurt, mixed nuts (almonds, walnuts), berries (blueberries, raspberries), chia seeds and a drizzle of honey.

Dinners

Baked Salmon: Pair with roasted sweet potatoes and steamed broccoli.
Stir-Fried Veggies: Use a variety of colourful veggies with tofu or shrimp and brown rice.
Stuffed Bell Peppers: Fill with quinoa, black beans, corn, and a sprinkle of cheese.
Turkey and sweet potato skillet: Use minced turkey, diced sweet potatoes, spinach and bell peppers. Add onions, garlic and paprika.
Vegetarian stir-fry with tofu: Use firm tofu, cubed and sauteed. Add broccoli, snap peas and carrots, and serve with brown rice or quinoa. Add soy sauce and sesame seeds if desired.
Baked chicken with quinoa and asparagus: Use a baked chicken breast and serve with quinoa, garlic and herbs. Add a side of asparagus with a drizzle of olive oil.
Lentil and spinach curry: Cook lentils with garlic, ginger and turmeric. Add spinach and diced tomatoes. Serve with brown rice or wholewheat naan.

I hope that you find these suggestions helpful for creating a nutritious and delicious diet. Play about with the menus and experiment with new ingredients and be mindful of portion sizes. Try new flavours, herbs and spices (I recently discovered a chilli and jalapeno grinder which adds so much flavour – I have it on everything 😊). Also, try to reduce distractions while eating, to improve digestion and satisfaction.

If you pair this with our blog Tone Up In 4 Weeks – W Fitness you have the perfect recipe for creating a healthy, sustainable lifestyle.

Much Love

Caroline & Hannah xx

Added recipes to try:

1. Baked Salmon with Quinoa & Roasted Brussels Sprouts

Ingredients:

• 1 salmon fillet

• ½ cup cooked quinoa

• 1 cup Brussels sprouts, halved

• 1 tbsp olive oil

• 1 tsp garlic powder

• Salt & pepper to taste

• ½ lemon

Instructions:

1. Preheat oven to 200°C.

2. Toss Brussels sprouts with olive oil, garlic powder, salt, and pepper. Roast for 20 minutes.

3. Season salmon with salt, pepper, and lemon juice. Bake for 12–15 minutes.

4. Serve with cooked quinoa and enjoy!

2. Banana Pancakes with Almond Butter

Ingredients:

• 1 ripe banana

• 2 eggs

• ¼ cup rolled oats

• ½ tsp cinnamon

• 1 tbsp almond butter

Instructions:

1. Mash the banana and whisk in eggs. Stir in oats and cinnamon.

2. Heat a pan over medium heat and lightly oil it. Pour batter into small pancakes.

3. Cook for 2–3 minutes per side.

4. Serve with a drizzle of almond butter.

3. Chickpea & Spinach Curry

Ingredients:

• 1 can chickpeas, drained

• 1 cup fresh spinach

• ½ onion, diced

• 1 clove garlic, minced

• 1 tsp curry powder

• ½ tsp turmeric

• 1 can diced tomatoes

• 1 tbsp olive oil

Instructions:

1. Heat olive oil in a pan and sauté onions and garlic until soft.

2. Add curry powder and turmeric, then stir in chickpeas and diced tomatoes.

3. Simmer for 10 minutes, then add spinach and cook for 2 more minutes.

4. Serve with brown rice or quinoa.