If you want to feel great and look great, follow this 7 day healthy meal plan.

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Once you learn what foods will keep you feeling and looking great, and are good for your gut health, you can come up with all sorts of great meals yourself.

Tips for the Best Results on this 7 Day Healthy Meal Plan

  1. Use Intermittent Fasting (IF) between dinner and breakfast. It's recommended between 12 and 16 hours. There are many benefits to IF such as weight loss, boosted metabolism, reduced digestive issues and more.
  2. Drink at least 6 ounces of filtered water upon awakening. Keep in mind that we can go without food for up to 3 weeks but cannot go without water for more than 3 to 4 days. You haven't put any water in your system for 8 -16 hours. Hydrate when you rise.
  3. Stimulate gut health in the morning by taking 1 oz. of Braggs Apple Cider Vinegar.
  4. Replace your 1st cup of coffee in the morning with Elevate Coffee or Choclevate if you do not drink coffee. This will elevate your mood, clear any brain fog, enhance your energy throughout the day, give you better focus and clarity, and suppress your appetite.
  5. Workout or at least go for a walk. If you work then maybe you don't have the time for a full-blown workout. But at least go for a walk to get your metabolism going. It takes 15-20 minutes at a moderate pace to walk a mile. And walk like you mean it. Try and get your heart rate up and keep it there. If you absolutely can't spare 15-20 minutes, walk a half-mile.
  6. Don't mix starchy vegetables with protein. This will help with overall digestion.
  7. Take Hydrochloric Acid (HCL) and a good probiotic at dinner to breakdown protein and other difficult to digest foods.
  8. Eat as many vegetables as you like.
  9. Avoid processed foods. This is where harmful ingredients like sugar come into play. Stay away!
  10. Notice in the 7 Day Healthy Meal Plan you'll eat animal protein just 3 times a week (grass-fed beef, wild-caught salmon, eggs). If you don't have grass-fed beef or wild-caught salmon readily available try FarmFoods. Free shipping right to your door.

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What About Snacks?

If you don't snack, good for you. We snack in our family. So here's a list of healthy snacks. Remember, try not to eat for between 12 and 16 hours. So, if you snack at 8 pm don't eat until 10 or 11 am the next morning.

  • Cacao wafers
  • Organic Greek Yogurt
  • Sprouted popcorn with sea salt (no butter)
  • Berries (strawberries, blueberries, raspberries, etc.)
  • Watermelon
  • Fermented Sauerkraut
  • Carrot sticks
  • Celery sticks
  • Sliced Cucumbers
  • Bone broth
Popcorn and Hot Cocoa
Image by ADD from Pixabay

7 Day Healthy Meal Plan

 BreakfastLunchDinner
Day 11 Cup of Elevate Coffee or Choclevate
Smoothie Shake
Handful of Brazil Nuts, Walnuts, or Almonds
Large, hearty salad w/ 1/2 avocado &
sprouted pumpkin seeds
Cauliflower soup w/ spouted rice & BPA-free beans
Day 21 Cup of Elevate Coffee or Choclevate
Smoothie Shake
Handful of Brazil Nuts, Walnuts, or Almonds
1 to 2 sprouted wraps w/ sun butter
Green apple w/ Pink Himalayan salt
Grass-fed beef
Fresh green beans
Homemade coleslaw
Day 31 Cup of Elevate Coffee or Choclevate
Smoothie Shake
Handful of Brazil Nuts, Walnuts, or Almonds
2 eggs scrambled. 1/2 avocado w/ Pink Himalayan salt. Fresh watermelonZoodle zucchini w/ butter & garlic
Chopped sweet potato & onions sauteed
Day 41 Cup of Elevate Coffee or Choclevate
Smoothie Shake
Handful of Brazil Nuts, Walnuts, or Almonds
1 to 2 coconut wraps w/ almond butter
Large orange
Sliced cucumbers
Brussels sprouts
Quinoa, carrots, onions & tomatoes
Day 51 Cup of Elevate Coffee or Choclevate
Smoothie Shake
Handful of Brazil Nuts, Walnuts, or Almonds
Large, hearty salad w/ sprouted sunflower
seeds & hemp hearts
Wild caught salmon
Broccoli w/ Amino's & grated parmesan cheese
Day 61 Cup of Elevate Coffee or Choclevate
Smoothie Shake
Handful of Brazil Nuts, Walnuts, or Almonds
Bone broth
Rolled oats w/ pure maple syrup
Green apple w/ Pink Himalayan salt
Cabbage, kale & summer squash medley
Cucumbers, onion & cheese salad
Day 71 Cup of Elevate Coffee or Choclevate
Smoothie Shake
Handful of Brazil Nuts, Walnuts, or Almonds
Large, hearty salad w/ 1/2 avocado
& sprouted pumpkin seeds
Butternut squash soup
Flax seed crackers
Small tossed salad

Shopping/Grocery List for the 7 Day Healthy Meal Plan

In addition to your grocery store, we recommend that you find a local produce stand where you can purchase fresh, organically-grown items. As well, many of these items are easier to find online. If we recommend a product that can be found online it will be highlighted as a link that will bring you to that product for your shopping convenience.

Produce

*As mentioned above, your best source for produce is a produce stand with items from a local farmer that doesn't use pesticides or GMO seed. The next best option is to use your local grocery store. But buy organic.

  • Romaine lettuce
  • Kale
  • Cucumbers
  • Red onions
  • Spanish (yellow) onions
  • Tomatoes
  • Celery
  • Carrots (whole)
  • Red Cabbage
  • Green cabbage
  • Avocado
  • Radishes
  • Broccoli
  • Cauliflower
  • Zucchini
  • Sweet Potatoes
  • Brussel Sprouts
  • Summer (yellow) Squash
  • Butternut Squash
  • Green beans
  • Turmeric Root
  • Ginger Root
  • Asparagus
  • Parsley
  • Watermelon (seedless)
  • Oranges
  • Green apples
  • Strawberries
  • Blueberries
  • Raspberries

Dairy

*Minimize dairy intake. The best option is grass-fed or organic. Look for free-range or organic for eggs.

  • Organic Greek Yogurt (low sugar or plain)
  • Free-range, organic eggs
  • Grated parmesan
  • Grass-fed butter
Grass Fed Beef
Image by ADD from Pixabay

Spices

*Avoid multi-ingredient spices. Read the label. The only item listed on the label should be the spice itself. Do not choose items that add salt. These are the only spices I use to create tasty meals.

  • Ground black pepper
  • Pink Himalayan salt
  • Ground garlic powder
  • Ground onion powder
  • Ground chili powder
  • Ground turmeric powder
  • Ground curry powder
  • Ground cumin powder
  • Ground cinnamon
  • Parsley flakes
  • Oregano leaves, flakes

Grocery Items

*You might find some of these brands in your local major grocery chain store although prices will typically be higher. Many of these items are less expensive on Amazon and various other retailers. Recommended brands that I use for taste and quality are noted below with a . Item links are provided for ease of shopping. Choose organic, BPA free. For those with nut allergies, options are included.

Meats and Seafood

*Chicken and pork are not recommended. However, we included it in the list if you occasionally want to add either to your meal plan. Be sure the chicken is free-range or pasture-raised, vegetarian diets with no hormones or antibiotics. Pork should be heritage breed, and a vegetarian diet with no hormones or antibiotics.

Daily Supplements Recommended

Recommended brands that I use for taste and quality are noted below with a .

Kitchen Items

*Our tools in the kitchen are as important as the food we eat. Our pans being our greatest asset. Invest in surgical steel pans that won't leach heavy metals into your food. This is a very important step for your health. A powerful blender is all that you need. A juicer is not required. Drinking lots of quality water is important. Be sure you drink filtered water and that it has a high alkaline level (above 8.0 if possible). Recommended brands that I use for taste and quality are noted below with a .

For the Complete Guide to Living a Healthy Lifestyle