Plan Overview

This 7-day plan is built on low-glycemic foods: steel-cut oats, legumes, non-starchy vegetables, berries, nuts, Greek yogurt, and lean proteins. Each day delivers approximately 1,700-1,900 calories with roughly 30% protein, 35% slow carbs, and 35% healthy fats.

Key principles:

Day 1 — Monday

Breakfast
Steel-Cut Oats with Cinnamon & Walnuts
Oats cooked with cinnamon, topped with walnuts and a few blueberries. No added sugar. ~380 cal
Lunch
Grilled Chicken & Quinoa Bowl
Grilled chicken over quinoa with roasted vegetables and lemon-tahini dressing. ~520 cal
Snack
Greek Yogurt & Almonds
Plain Greek yogurt with a small handful of raw almonds. ~180 cal
Dinner
Baked Salmon with Lentil Salad
Salmon with a side of lentil-cucumber-tomato salad and olive oil dressing. ~560 cal

Day 2 — Tuesday

Breakfast
Veggie Omelet with Spinach
2-egg omelet with spinach, mushrooms, and feta. Side of avocado. ~400 cal
Lunch
Black Bean & Vegetable Soup
Hearty black bean soup with peppers, onions, and cumin. Side salad. ~480 cal
Snack
Apple with Walnut Butter
Sliced apple with 1 tbsp walnut butter. ~170 cal
Dinner
Turkey-Stuffed Bell Peppers
Peppers stuffed with ground turkey, brown rice, tomatoes, and spices. Baked. ~540 cal

Day 3 — Wednesday

Breakfast
Chia Pudding with Berries
Chia seeds soaked overnight in unsweetened almond milk with cinnamon. Topped with strawberries. ~340 cal
Lunch
Large Green Salad with Chickpeas
Mixed greens, chickpeas, cucumber, tomatoes, avocado, and lemon-olive oil vinaigrette. ~450 cal
Snack
Hard-Boiled Eggs
2 hard-boiled eggs with a pinch of sea salt. ~160 cal
Dinner
Grilled Shrimp with Sweet Potato
Shrimp with roasted sweet potato wedges and steamed broccoli. ~520 cal

Day 4 — Thursday

Breakfast
Cinnamon-Spiced Overnight Oats
Rolled oats with chia, flax, cinnamon, and unsweetened almond milk. ~360 cal
Lunch
Lentil & Kale Soup
Red lentil soup with kale, carrots, celery, and turmeric. ~440 cal
Snack
Celery with Almond Butter
Celery sticks with 1 tbsp almond butter. ~150 cal
Dinner
Chicken Stir-Fry with Brown Rice
Chicken with broccoli, snap peas, and peppers in a ginger-garlic sauce over a small portion of brown rice. ~550 cal

Day 5 — Friday

Breakfast
Greek Yogurt Parfait
Plain Greek yogurt layered with raspberries, chopped walnuts, and a sprinkle of cinnamon. ~350 cal
Lunch
Tuna & White Bean Salad
Tuna mixed with white beans, red onion, celery, and olive oil-lemon dressing over greens. ~460 cal
Snack
Mixed Nuts
Small handful of raw almonds and walnuts. ~170 cal
Dinner
Baked Cod with Roasted Vegetables
Cod with roasted zucchini, bell peppers, and a side of quinoa. ~500 cal

Day 6 — Saturday

Breakfast
Veggie Scramble with Avocado
Scrambled eggs with spinach, tomatoes, and avocado. Side of berries. ~400 cal
Lunch
Chickpea & Vegetable Curry
Chickpea curry with cauliflower and spinach in coconut milk over a small portion of brown basmati rice. ~520 cal
Snack
Cucumber Slices with Hummus
Cucumber with 2 tbsp hummus. ~120 cal
Dinner
Grilled Chicken with Cauliflower Mash
Herb-grilled chicken with mashed cauliflower and sautéed green beans. ~480 cal

Day 7 — Sunday

Breakfast
Buckwheat Pancakes with Berries
Buckwheat pancakes topped with blueberries and a dollop of Greek yogurt. ~390 cal
Lunch
Leftover Soup + Side Salad
Reheat lentil soup with a large mixed-green salad and olive oil dressing. ~430 cal
Snack
Strawberries & Pistachios
Fresh strawberries with a small handful of pistachios. ~160 cal
Dinner
Salmon with Asparagus & Quinoa
Baked salmon with roasted asparagus and a small portion of quinoa. ~540 cal

Master Grocery List

Proteins

Salmon fillets (2) · Cod (2) · Chicken breast (2) · Ground turkey (1 lb) · Shrimp (1 lb) · Tuna (2 cans) · Eggs (1 dozen) · Plain Greek yogurt (2 large tubs)

Vegetables (Non-Starchy Focus)

Spinach (2 bags) · Kale (1 bunch) · Mixed greens (2 bags) · Broccoli (2 heads) · Cauliflower (2 heads) · Bell peppers (4) · Zucchini (3) · Asparagus (1 bunch) · Green beans (1 lb) · Cucumbers (3) · Celery (1 bunch) · Carrots (1 bag) · Mushrooms (1 carton) · Cherry tomatoes (2 pints) · Red onion (2) · Snap peas (1 bag) · Cauliflower rice (optional)

Legumes & Grains

Steel-cut oats · Rolled oats · Quinoa (1 bag) · Brown rice · Brown basmati rice · Buckwheat flour · Black beans (2 cans) · Chickpeas (2 cans) · White beans (1 can) · Red lentils (1 bag) · Whole-grain bread

Fruits

Blueberries (1 container) · Strawberries (2 containers) · Raspberries (1 container) · Apples (3) · Lemons (3) · Avocados (4)

Pantry Staples

Extra virgin olive oil · Unsweetened almond milk · Coconut milk (1 can) · Chia seeds · Ground flaxseed · Almond butter · Walnut butter · Almonds · Walnuts · Pistachios · Cinnamon · Turmeric · Ground cumin · Tahini · Hummus · Apple cider vinegar · Low-sodium vegetable broth · Garlic · Ginger · Dijon mustard

Glucose-Steady Tips for This Plan