One-Week Easy Healthy Meal Plan: Recipes in 10 Minutes or Less

Here at 8fit, we love hearing your feedback and learning how we can help you live a healthier, happier life. That’a where this one-week meal plan comes in — you asked for quick, easy meals and we delivered.

Many of the simple recipes in this plan require zero cooking and only 10 minutes of your time, meaning you can healthy eating into the busiest of schedules. Add these meals to your 8fit meal plan and you’ll reach your weight loss, muscle gain or fitness goals in a sustainable, healthy way.

Here’s how to add them to your plan:

  1. Open the 8fit app
  2. Go to your meal screen
  3. Click on the meal you want to change and click “change”
  4. Search for the recipe you love from the 10 minutes or less easy healthy meal plan
  5. Select it… and that’s it!
  6. Repeat for each meal

No time to input each meal into the app? No stress — just wing it! We show you the ingredients you need for each recipe and you can follow the serving size recommendations for the ones that come in packaging, then use your best judgment for others. What’s great is that this simple meal plan is full of nutritious, wholesome foods, so as long as you eat slowly and mindfully, you can still reach your wellness goals.

Fun note! These recipes weren’t chosen at random — in fact, this is based on data collected from people like you. We tracked which meals 8fitters cook most often and considered options for all different food preferences out there (i.e. standard, vegetarian and vegan alike). We hope you love every meal.

Easy weekly meal plan

This easy healthy meal plan was designed with Y-O-U in mind. After doing a little research on what meals 8fitters love most, we grouped recipes that, 1. Are ready in 10 minutes or less, and 2. Have reoccurring ingredients to make shopping and meal prep easy.

Breakfast

  • Soaked oats with orange
  • Banana & almond yogurt on bread
  • Breakfast on-the-go
  • Creamy oats with apple

Mains

  • Broccoli, apple & walnut salad
  • Black bean salad with avocado & goat cheese
  • Smashed chickpea & avocado sandwich
  • Chicken & avocado burrito
  • Smashed white beans on bread
  • Avocado cucumber & chicken sandwich
  • Tuna hummus wrap
  • Mexican tofu & broccoli wrap

Snacks

  • Cheese, apple & nuts
  • Carrot & cucumber with almond butter
  • Crackers with cheese & fruit
  • Hummus, carrots & walnuts

Save, print, pin, email — whatever! — the meal plan below.

easy healthy meal plan infographic

You can repeat one breakfast, one lunch, one dinner, and one snack all week long to make things easy. Or, do what we like to do, and cook a few meals 2-3 days in a row and then switch meals out for fresh recipes. If you’re ambitious (or get bored easily) try a new combination daily.

Repeating meals — especially breakfast and lunch — day-to-day makes healthy eating easier. Our best advice is to prep a few portions of breakfast and lunch together to grab on-the-go in the mornings on the way to work, school, or your other daily obligations.

Make cooking easier and more enjoyable

Food doesn’t have to be complicated to be delicious and nutritious.  Adding seasoning and spices to your meals works wonders — plus they have incredible health benefits such as antioxidant properties and a plethora of vitamins and minerals. We highly suggest adding your favorite spices (i.e. basil, rosemary, oregano, turmeric, cinnamon, etc.) to the recipes on your 10 minutes or less meal plan. We also encourage seasonings such as vinegar, mustard, lime, lemon, and hot sauce, all of which are low in calories.

Here is some inspiration:

  • Banana & almond yogurt on bread topped with cinnamon and nutmeg
  • Broccoli, apple & walnut salad drizzled with apple cider vinegar, mixed herb, and mustard dressing
  • Hummus, carrots & walnuts improved with red pepper, garlic powder, and salt in the hummus (get a recipe here)

Another pro tip: Reduce cost and food waste by using what’s already in your kitchen. Most vegetables can be replaced by others — and never be shy to add extra veggies they are low in calories and high in nutrients. Fresh fruits like apples, pears, citrus, and berries can also be swapped for one another. In addition to fresh produce, nuts and seeds can be interchanged with a 1:1. If you’re vegan, we have even more swaps for you here.

10 minutes or less to make your day great again

If you’re not able to commit to a whole new meal plan, no problem! Every step is a step in the right direction. Thank and congratulate yourself for taking the first steps and always remember to start with small goals such as introducing one meal per day.  We recommend that you start with breakfasts and snacks.