7-DAY HEALTHY EATING PLAN
Fresh, Balanced & Lower Calorie
Real food. Simple meals. Less added sugar. Seven days to start eating better.
Healthy eating does not have to mean tiny portions, complicated recipes or spending every evening counting calories. This seven-day plan is built around a simpler idea: eat good food, use sensible portions and make fresh, minimally processed ingredients the foundation of your meals.
There are no extreme restrictions. Carbohydrates are not banned. Fruit is not banned. You do not need to survive on salads, and you certainly do not need to eat the same chicken breast seven days in a row.
Before You Start
IMPORTANT: This plan is intended as general healthy-eating information and is not medical or personalised nutritional advice. If you have an existing medical condition, take medication, are pregnant or breastfeeding, have specific dietary requirements, or have any concerns about changing your diet, consult your GP, doctor or a qualified healthcare professional before starting this or any other diet or eating programme.
Individual calorie and nutritional requirements vary according to age, sex, body size, health and activity levels. Adjust portions where appropriate and pay attention to hunger, fatigue and other signals from your body.
The M.U.S.T. Approach: Fresh First
Choose fresh food first. Build meals primarily around fresh or minimally processed ingredients: chicken rather than nuggets, potatoes rather than fries, and fresh fruit rather than fruit-flavoured snack bars.
Reduce added sugar. Focus on cutting back added sugar in soft drinks, desserts, cereals, sauces, flavoured coffees and convenience foods rather than fearing the naturally occurring sugar in whole fruit.
Carbohydrates are allowed. Oats, rice, potatoes and whole grains can all form part of a balanced diet. Portion, quality and what you eat alongside them matter.
Protein at every main meal. Eggs, chicken, fish, lean beef, Greek yogurt and other quality protein sources help make meals satisfying and support muscle maintenance.
Think about what you drink. Make water your everyday drink. Tea and coffee can stay; simply watch the sugar, syrup and cream.
Cook whenever you reasonably can. Many meals in this plan take only 10-20 minutes to prepare.
7-Day Meal Plan - Matrix Summary
Each Day, Breakfast, Lunch, Snack, Dinner, Drinks
Day 1
Breakfast - Greek yogurt, oats, blueberries, strawberries & almonds
Lunch - Grilled chicken salad with avocado & lemon-olive oil dressing
Snack - Apple + unsalted nuts
Dinner - Grilled salmon, baby potatoes, broccoli & green beans
Drinks - Water; unsweetened tea/coffee; sparkling water with lemon/lime
Day 2
2 eggs, wholegrain toast, grilled tomatoes & spinach
Chicken & vegetable rice bowl with yogurt-herb dressing
Greek yogurt + berries
Lean beef stir-fry with vegetables & moderate rice
Water; unsweetened tea/coffee; cucumber & mint water
Day 3
Porridge with milk, banana, cinnamon & walnuts
Fresh salmon & potato salad
Carrot/cucumber sticks + yogurt-herb dip
Herb-roasted chicken, sweet potato wedges & roasted vegetables
Water; unsweetened tea/coffee
Day 4
Scrambled eggs, spinach, mushrooms & tomatoes
Wholegrain chicken wrap + side salad
Pear + almonds
Lemon-herb white fish, new potatoes, asparagus & broccoli
Water; sparkling water; unsweetened tea/coffee
Day 5
Greek yogurt, banana, berries, oats & cinnamon
Chicken, avocado & salad bowl + small rice portion
Fresh fruit + unsalted nuts
Homemade lean beef burger, wholegrain bun, potato wedges & salad
Water or sparkling water with lime; avoid high-added-sugar drinks
Day 6
Poached eggs, wholegrain toast, avocado & tomatoes
Fresh chicken & vegetable soup
Greek yogurt + strawberries
Grilled steak, roasted vegetables, mushrooms & small baked potato
Water; unsweetened tea/coffee
Day 7
Oats, Greek yogurt, berries, banana & nuts
Chicken & avocado salad
Apple or pear + nuts
Roast chicken, sensible roast potatoes, carrots, broccoli, greens & homemade gravy
Water; unsweetened tea/coffee
Fresh Top-Up After Day 3
Buy highly perishable ingredients in smaller amounts and shop fresh again around Day 3 or Day 4. Replenish vegetables, salad leaves, berries, fruit, yogurt, chicken and fish so the second half of the week stays genuinely fresh.
Men's & Women's Portion Guide
Food
Suggested Women's Starting Portion
Suggested Men's Starting Portion
Cooked lean meat or fish
Women - Approx. 120-150g
Men - Approx. 150-200g
Cooked rice
Approx. 100-125g
Approx. 125-175g
Vegetables & salad
Generous portion
Generous portion
These are starting guides, not strict prescriptions. Body size, appetite and activity level differ. People who are taller, heavier or more active may need more food; smaller or less active people may need less.
Shopping Plan - Matrix Summary
Shop, When, Category, What to Buy, Foundation Shop
Before Day 1
Carbs & grains
Rolled oats; brown/basmati rice; wholegrain bread; wholegrain wraps; wholegrain burger buns; potatoes; sweet potatoes
Foundation Shop
Before Day 1
Nuts
Almonds; walnuts; optional mixed unsalted nuts
Foundation Shop
Before Day 1
Cooking essentials
Extra virgin olive oil; black pepper; cinnamon; paprika; garlic; dried mixed herbs; chilli flakes; favourite herbs/spices
Fresh Shop 1
Days 1-3
Protein
Fresh chicken breast; fresh salmon; lean beef strips; eggs
Fresh Shop 1
Days 1-3
Dairy
Plain Greek yogurt; milk or preferred unsweetened alternative
Fresh Shop 1
Days 1-3
Vegetables & salad
Broccoli; green beans; spinach; mixed salad leaves; tomatoes; cucumber; peppers; mushrooms; carrots; onions; avocado
Fresh Shop 1
Days 1-3
Fruit
Blueberries; strawberries; bananas; apples; lemons; limes
Fresh Shop 1
Days 1-3
Fresh flavour
Mint; fresh herbs of choice
Fresh Shop 2
Days 4-7
Protein
Chicken; fresh white fish; lean steak; lean minced beef; eggs
Fresh Shop 2
Days 4-7
Dairy
Plain Greek yogurt
Fresh Shop 2
Days 4-7
Vegetables & salad
Fresh salad leaves; tomatoes; cucumber; spinach; mushrooms; broccoli; asparagus; carrots; green vegetables; onions; avocado
Fresh Shop 2
Days 4-7
Fruit
Berries; bananas; apples; pears; lemons; limes
Buy quantities according to the number of people following the plan. Where practical, choose products with short ingredient lists and avoid versions containing unnecessary added sugars.
30-Minute Prep for Success
· Wash fruit and vegetables.
· Prepare some salad vegetables for the next few days.
· Make a simple dressing from Greek yogurt, lemon, herbs and black pepper.
· Portion nuts into small servings.
· Marinate chicken with lemon, herbs, garlic and a little olive oil.
· Prepare overnight oats if mornings are busy.
· Boil a few eggs if you want an additional quick protein option.
· Cook main meals fresh whenever practical rather than preparing the entire week at once.
What About Tinned, Frozen & Packaged Food?
This programme deliberately focuses heavily on fresh food, but packaged does not automatically mean unhealthy and fresh does not automatically mean healthy. Plain frozen vegetables, berries and fish can be useful alternatives when fresh ingredients are not practical. Some canned foods can also form part of a healthy diet, particularly when they do not contain excessive added salt or sugar.
Our principle: MAKE REAL, MINIMALLY PROCESSED FOOD THE DEFAULT.
Seven Days - Not Seven Days of Punishment
During this week you can still eat potatoes, rice, a homemade burger and a Sunday roast. The goal is not to be perfect for seven days. It is to discover a way of eating that you could realistically continue.
What Comes Next?
This is Phase 1. Complete the first seven days and the next step is a 14-Day Balanced Eating Plan with new meals, more flavours and more flexibility, followed by a final seven-day phase.
7 Days + 14 Days + 7 Days = 28 Days
Eat well. Move more. Feel better.
M.U.S.T. Fit® Sports - What you wear when you do.
Want the Easy-Read 7-Day Plan?
Want to keep the full plan handy while you shop, prep and cook?
Email us for your FREE Easy-Read 7-Day Healthy Eating Fact Sheet, including the complete 7-day meal matrix, men's and women's portion guide, Foundation Shop and fresh shopping lists.
Save it to your phone, print it for the kitchen or take it with you when you shop.
7 days. Real food. Simple planning. A better routine.
M.U.S.T. Fit® Sports — What you wear when you do.
