Nourishing 7-Day Meal Plan for (1) Person
Looking to eat better, but not sure where to start? Reset, try new meals, and get inspired! In this amazing meal plan, you won't find words like "detox," or "back on track" because this plan focuses on foods that nourish your body, keep you full and satisfied, and most importantly, feeling good. Each day consists of breakfast, lunch, dinner, and a snack. All meals are delicious, vibrant, plant-based, whole foods. I advise making this easy meal prep on a Sunday to have your week prepped and stress-free.
This page is an overview of the full week, with a daily guide of all meals, a shopping list, SNACK ideas, and meal prep instructions (at the bottom). For the full detailed recipes and macros, go to the first free chapter of my ebook, by clicking here.
This meal plan includes:
flavorful, easy recipes for you (and loved ones) to enjoy
protein packed meals & snacks to prep for your busy life
desserts you'll make again and again
If you want to make this meal plan for two people, just double the ingredient amounts! I hope you LOVE these yummy meals. We can't wait to see your recreations - so please snap a picture and tag #tattoosandtinydreams on social!
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7-Day Meal Plan
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BREAKFAST | LUNCH | DINNER | |
MONDAY: DAY 1 | Raspberry Overnight Oats | Asian Buddha Bowl | Harissa Bowl |
TUESDAY: DAY 2 | Sweet Potato Toast | Veggie Burger | Pesto Buddha Bowl |
WEDNESDAY: DAY 3 | Salted Caramel Soaked Oats | Harissa Bowl* | Loaded Potatoes |
THURSDAY: DAY 4 | Carrot Cake Pancakes | Spicy Quinoa Lentil Wraps | Sundried Tomato Coco Braised Chickpeas |
FRIDAY: DAY 5 | Granola Berry + Banana Nut Toast | Sweet n' Sour Chickpeas | Coconut Noodles and Firecracker Tofu |
SATURDAY: DAY 6 | PB Breakfast Parfait | Sweet n' Sour Chickpeas* | Pesto Buddha Bowl* |
SUNDAY: DAY 7 | Banana Bread Baked Oats | Sundried Tomato Coco Braised Chickpeas* | Coconut Noodles and Firecracker Tofu* |
Recipes with this symbol "*" mean you will be having leftovers from a previous meal.
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SHOPPING LIST
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Produce bunch bananas carrots (3) cucumbers (2) snap peas green onion sweet potato (6) white potato (1) red bell pepper (2) romaine spinach/kale avocado (3) yellow onion (1) grape tomatoes zucchini (1) | Pantry oats / oat flour granola protein powder unsweet dark cocoa rice vinegar sesame oil lentils quinoa/rice low carb tortillas wheat bread apple cider vinegar brown rice noodles nutritional yeast sun dried tomatoes PBfit sriracha harissa/gochujang pesto | Refrigerated ½ gallon almond milk large container coconut yogurt (1) 300g plain Greek yogurt egg substitute *optional
garlic hummus
| Protein 14oz firm tofu 1 - 2 burgers (veggie) |
Canned chickpeas (4) lite coconut milk (1) black beans (1) diced jalapeno | Herbs & Spices fresh cilantro + parsley paprika cayenne cumin onion + garlic powder chili flakes cinnamon nutmeg ginger | Nuts & Seeds walnuts + pecans chia + flax seeds hulled hemp seeds sesame seeds sunflower seeds | Frozen mixed berries (1) edamame (1) broccoli florets (1) |
Day 1 - Monday
 | Raspberry Overnight Oats These blended oats combine omega-3 fatty acids from flax and chia seeds, dark cocoa powder, antioxidants from raspberries, and probiotics and protein from Greek yogurt. |
 | Asian Buddha Bowl Eat the rainbow with this buddha bowl bursting with flavor - protein packed quinoa and edamame, antioxidants, and 6 plants. Don't forget the incredible smooth drizzle of tahini. edamame, carrot, cucumber, red cabbage, tofu, tahini dressing, spinach, cilantro. |
 | Harissa Bowl This beauty is full of protein, fiber, zinc, iron, vitamin A, topped with a magic tahini sauce and harissa roasted chickpeas. I love to serve my bowl with cucumber, kale, and rice or crispy lentils. |
Day 2 - Tuesday
 | Sweet Potato Toast Simple ingredients, fiber, vitamin A, calcium, omega 3's, antioxidants, and protein, making this favorite breakfast or treat. |
 | Veggie Burger This super-stacked burger delivers on every level. A great option to serve any plant-based skeptic. Green tomatoes, spinach, avocado, juicy black bean burger, and a creamy "ranch" sauce. Protein, fiber, and iron! |
 | Pesto Buddha Bowl A great source of iron, protein and fiber, these garbanzo bean stuffed sweet potatoes are finished off with a delicious homemade pesto and sunflower seeds. The seeds are rich in selenium and vitamin E. |
Day 3 - Wednesday
 | Salted Caramel Soaked Oats These overnight oats are so decadent, with fresh banana and a salted caramel topping. The mix of creamy nut butter, soaked oats, cinnamon, and naturally sweet dates is so yummy, while the chia seeds help thicken for the perfect texture. |
Harissa Bowl Leftovers | |
 | Loaded Potatoes Russet and sweet potato chips roasted in paprika and olive oil until they're soft on the inside and crispy on the outside. Finished off with 6 plants! |
Day 4 - Thursday
 | Carrot Cake Pancakes Soft, sweet, and perfectly fluffy. They also give a boost of antioxidants and fiber. Top with coconut yogurt and walnuts for the perfectly balanced breakfast. |
 | Spicy Quinoa Lentil Wraps Protein, fiber, and 3 of your 5 a day. A five-minute meal that's nutritionally dense, refreshing, and so delicious. This one is ideal for lunch box, just keep the spicy tahini dressing on the side. |
 | Sundried Tomato Coco Braised Chickpeas Coconut-milk braised chickpeas are piled on a roasted sweet potato with tart sun-dried tomatoes. Fiber, protein, and iron, as well as vitamin C + E, beta-carotene (all great for glowy skin). |
Day 5 - Friday
 | Granola Berry + Banana Nut Toast Just the ticket for a lazy brunch, or even a snack. I opt for probiotic-rich yogurt, fresh berries for antioxidants, and rich chocolatey hazelnut spread. |
 | Sweet n' Sour Chickpeas An absolute must if you love sweet n' sour Chinese takeout. This version has vibrant, fresh vegetables, fiber, iron, protein, and calcium. |
 | Coconut Noodles and Firecracker Tofu A no-fuss noodle dish flavored with chili flakes, creamy coco milk, soy sauce, and nourishing veggies. The tofu is coated in spices and cornstarch, then air-fired for the perfect, crisp texture. |
Day 6 - Saturday
 | PB Breakfast Parfait Pancakes are so much cuter in a jar. Layer your pot with protein + probiotic-rich yogurt, your favorite berries, and a drizzle of agave or honey. |
Sweet n' Sour Chickpeas Leftovers | |
 | Pesto Buddha Bowl You've heard of pesto, but have you ever tried almond pesto? Roasted almonds take this creamy green sauce to the next level. The combination of sweet potatoes, garbanzo beans, and crunchy sunflower seeds tastes incredible with a squeeze of lemon juice to bring it all together. |
Day 7 - Sunday
 | Banana Bread Baked Oats Soft, gooey, chocolatey, and deliciously simple. Also the tastiest way to use those ripe bananas in the pantry. This cake is also amazing with some chopped walnuts or pecans. Just blend the ingredients, pour into a ramekin, bake and enjoy! |
Sundried Tomato Coco Braised Chickpeas Leftovers | |
Coconut Noodles and Firecracker Tofu Leftovers |
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SNACKS
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Double Chocolate Brownies
Rich, decadent, fudgy, with a gooey center. You'd never know these are secretly healthy, and loaded with antioxidants.
Not in the mood for brownies? Try a protein yogurt bowl, a fried pb & j, or a loaded banana split :)
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MEAL PREPPING
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New to meal prepping? If you're looking to lower food waste, improve your health, save time and money, meal prep is the way to go. If you don't mind washing, chopping, preparing, and/or cooking everything at once, I strongly advise completing your prep for the upcoming week on Sunday. This frees up so much time and will make the following days stress-free. The goal here is to make individually portioned meals and store them in the fridge or freezer so that you have convenient grab-and-go, wholesome foods when you needs them.
PROS:
Improved diet quality
Add some variety to your meals
Prevent overeating
Increase nutrition intake
Save $$ AND time
Lower food waste
Improved mental and physical health
Foods that work the best in meal prep containers are:
Whole grains (rice, oats, quinoa), fruits and vegetables, leafy greens, potatoes, lean proteins (chicken, fish, ground turkey, tofu, yogurt), beans, lentils, nuts & seeds.
When grocery shopping, make sure you buy fresh, frozen, and canned foods for plenty of diversity. Buying in bulk (and also at the dollar store and Aldi!) will help save money.
GET COOKING!
Batch cook ingredients where you can. Wash, chop, and store veggies + fruits for simple pulls throughout the week. I love to pre-cook my grains and chicken for the week so that I can grab them as needed. Overnight oats are the perfect breakfast for busy mornings. Make sure you use airtight containers to keep food fresh. The general rule for prepped food is 4 days in the fridge. Store what you can in the freezer to extend their freshness. Any questions? I would love to help! You can reach out, anytime, and I will respond as quickly as possible. Thank you all <3
