- Ben Banbury
7-Day Meal Plan Example To Get You Leaner & Healthier
When you first start getting into fitness, it's hard to know what, how much, and when to eat. So I've put together a weeks worth of meal ideas to help kick-start your new habit!

Okay, so I've put together a weeks worth of healthy meals with alternatives to help you understand what a healthy diet looks like
Just note, that every single one of you reading this will have different daily calorie requirements. So some of the portions may need to be adapted to fit your exact needs
If you're interested in knowing how many calories you need, you can work out your daily calorie needs here (unless you're a client of mine then I've done this for you)
When I built this plan I followed a few rules;
There are 3 meals a day
Everyday has at least 5 fruit & vegetables
Every meal has around 30g of protein
Everyday has 2L of water
These foundations result in a consistent source of muscle-recovering protein, a blend of nutrients and an easy-to-follow plan
I follow a diet plan called "Flexible dieting" - In my opinion it's the best nutrition plan in the world. It revolves around eating good, nutritious foods 80% of the time and eating the "naughtier" foods the other 20%
As long as you control the 20% (and don't go completely overboard!) you'll be able to still eat the foods you love and get amazing results!
The Meal Plan
Day 1
Breakfast: 2 x Wheatabix with a sliced banana, blueberries, milk & Greek yogurt
Lunch: 1 x Sliced Cajun chicken breast in a fajita with lettuce, tomatoes, greek yogurt & mint
Dinner: 2 x Chicken sausages with a handful of new potatoes, green beans and sweetcorn
Snacks/Extras: A handful of grapes. Sliced red pepper. 2L of water
Alternatives:
Swap the wheatabix for any wholemeal cereal
Chicken can be swapped for good ham
Chicken sausages can be swapped for lean pork sausages
Any fruit & veg can be swapped for any other F&V
Day 2
Breakfast: A fruit smoothie with strawberries, banana, protein powder, milk alternative and a handful of oats
Lunch: Tuna salad with cucumber, tomatoes, tbsp of mayo & crusty bread
Dinner: Spaghetti bolognaise with a side of peas
Snacks/Extras: Apple. Carrot sticks. 2L of water
Alternatives:
Smoothie can be swapped for Day 1's breakfast
Protein powder can be swapped for Greek yogurt
Tuna can be swapped for salmon or any other lean fish
Spaghetti bolognaise can be swapped for just the meat and a big salad
Any fruit & veg can be swapped for any other F&V
Day 3
Breakfast: 2 x Crumpet with a tsp of peanut butter and jam. Protein shake on the side
Lunch: Leftover bolognaise and avocado
Dinner: 1 x Pork chop with the fat removed. Mashed potato, broccoli and mushroom
Snacks/Extras: 1 x 100 calorie chocolate bar. Grapes. Sliced red pepper. 2L water
Alternatives:
Crumpets swapped for normal toast (preferably brown bread)
Protein shake for Greek yogurt
Bolognaise for chicken, avocado and tomato salad
Pork chop for lean lamb chop
Fruit & veg can be swapped for any other F&V
Day 4
Breakfast: Fruit smoothie with banana, blueberries, spinach and protein powder
Lunch: Salmon, microwave rice and peas
Dinner: Lean meatballs, pasta and tomato and basil sauce
Snacks/Extras: Cucumber. Pear. Coke zero. 2L of water
Alternatives:
Fruit smoothie for any high-fibre cereal and berries
Salmon for any other fish
Meatballs and pasta for meatballs, mashed potato and green beans
Fruit & veg can be swapped for any other F&V

Day 4
Breakfast: Bran flakes, flaked almonds, blueberries and a protein shake
Lunch: Chicken breast and ham sandwich with BBQ sauce and lettuce
Dinner: Leftover meatballs, rice and mozzarella
Snacks/Extras: 1 x 100 calorie chocolate bar. Celery sticks. Carrot sticks. 2L water
Alternatives:
Bran flakes for porridge or overnight oats
Protein shake for Greek yogurt
Chicken and ham sandwich for a tuna, mayo and sweetcorn sandwich
Meatballs for sliced jerk chicken breast
Any fruit & veg can be swapped for any F&V
Day 5
Breakfast: 2 x egg, 2 x bacon rasher, tomato and beans
Lunch: Kofta chicken breast, with mint yogurt, tomatoes, red onion & lettuce in a pita
Dinner: Beef steak strips, egg-noodles, red pepper & onion. Topped with sweet chili
Snacks/Extras: 1 x 100 calorie yogurt of choice. Grape. Apple. 2L water
Alternatives:
Eggs & bacon for cereal from Day 4
Pita for avocado to make a salad
Beef strips for chili chicken thighs
Any fruit & veg can be swapped for any other F&V
Day 6
Breakfast: Overnight oats with seeds, strawberries and a small handful of cashews
Lunch: 1/2 Pizza and salad
Dinner: Steak with green beans, peas and new potatoes
Snacks/Extras: Glass of wine. Satsuma. Sliced cucumber. 2L water
Alternatives:
Swap the overnight oats for normal porridge or other high-fiber cereal
1/2 Pizza for another cheat meal of choice (staying within 650 calories)
Steak for lamb or pork steaks
Any fruit or veg can be swapped for any other F&V
Day 7
Breakfast: 3 x egg omelette with sliced ham and pepper
Lunch: Roast beef with a small Yorkshire pudding, and tonnes of veg
Dinner: Grapes, sliced ham and cheese on oat cakes
Snacks/Extras: Small slice of apple crumble
Alternatives:
Omelette for fried eggs, bacon, mushroom and tomatoes
Roast beef for chicken or pork roast (no crackling)
Ham and cheese oatcakes for a sandwich with ham and pickle
Any fruit & veg can be swapped for any F&V
Conclusion
So the diet plan above is a very good representation of a healthy, well-rounded meal plan, but please
DON'T TAKE IT TOO LITERALLY
It doesn't need to be exactly that to get results. In the past I've given people diet plans and they've messaged me saying something along the lines of;
"Hi Ben. I haven't got any peas in. Can I swap it for sweetcorn?"
Or
"Ben, can I have my cheat meal on a Thursday instead of a Saturday?"
YES! Of course you can. This plan isn't something I've copied from a magical book that's been passed down through generations. It's not a spell book. It's a list of healthy foods in row. It doesn't need to be in any order or with the EXACT ingredients
Please feel free to swap and adapt to fit your lifestyle (:
And let's be honest. A lot of the foods I've listed are varied to make the plan more inclusive
I think I've probably had the same breakfast every morning for about 2 months now! So don't feel like you're not sticking to the plan because you've doubled up on certain meals either
So, good luck with it. This diet plan will 100% get you healthier and leaner if you stick to the formula as best you can
Thanks for reading,
Ben