The 7-Day Meal Plan You Need for Ultimate Health (2024)

Living your best life means more than going on that amazing vacation or maximizing everyday experiences. It’s also about the steps you’re taking to achieve the healthiest version of you. While there isn’t one “right” or “best” way to achieve ultimate health, we know that there are recommendations that almost everyone can follow. Sleep, hydration, movement, and mental health all play a role in feeling our best.

Research shows that what you eat matters too. One of the easiest ways to consume the variety of nutrients you need for optimal health is by following a Mediterranean-style eating pattern. Ranked as the #1 diet by U.S. News and World, it’s less of a diet and more of a way of life. Instead of restriction, the focus is on inclusion, with an emphasis on plant-based foods. Whole grains, fruits and vegetables, fish and seafood as well as healthy fats from nuts, seeds, and olive oil are the pillars of this eating style since they’re commonly found and consumed in this region of the world. Studies support munching the Mediterranean way, as it can help reduce the risk of chronic diseases, including cardiovascular disease and diabetes as well as cognitive decline.

The Foods to Focus On For Ultimate Health

Fortunately, the foods that benefit health are also some of the most delicious and readily available.

Fruits, Vegetables, and Whole Grains

There’s a reason Registered Dietitians recommend consuming more plants. Not only are they accessible and economical (think dried grains and beans and fresh, canned, or frozen fruits and vegetables), but they’re packed with nutrients, says Maggie Moon, MS, RD, brain health nutrition expert and best-selling author of The MIND Diet. “I recommend people focus on adding dark green leafy vegetables and dark berries to their diet.” These foods, she says, are antioxidant-rich and keep our cells healthy, fighting off the damaging effects of free radicals. They’re also a great way to get more fiber into your diet. Fiber is important for satiety, but also benefits gastrointestinal health, and can help with the prevention of diabetes, cardiovascular disease, and certain cancers.

Healthy Fats

Brain, eye, and heart health are important pieces to the ultimate health puzzle. Consuming healthy fats, including omega-3s is one way to benefit them all. The NIH recommends consuming 1.1-1.6 grams of omega-3 fatty acids per day, which you can get from fatty fish (such as salmon, herring, tuna, mackerel, and sardines), flaxseed and flaxseed oil, chia seeds, canola oil, and walnuts. Find fun ways to incorporate these foods, says Moon. For example, she likes to use walnut crumbles to replace some of the ground turkey when making the filling for lettuce wraps.

Lean Proteins

Focus on more beans, lentils, fish, and seafood. These naturally lean sources of protein are the perfect pairing for this plant-forward way of eating. You need protein for building and maintaining muscle, hair, and skin, but also for making antibodies, enzymes, and hormones. Protein is important to support your metabolism and is a primary fuel source for our bodies. If you choose beef or other sources of animal protein, choose leaner cuts which will have less total fat and saturated fat than higher-fat cuts.

7-Day Meal Plan for Ultimate Health

The meal plan below is based on a Mediterranean-style diet with approximately 2,000 calories per day. This will be a good starting point but know that individual calorie needs vary. Consult with a healthcare provider, such as a Registered Dietitian to ensure this plan, or any plan, is right for you.

Day 1

• Breakfast: 2 whole grain waffles, 1 tablespoon nut or seed butter, 1 cup mixed berries, 1/2 cup milk
• AM Snack: 1 ounce whole grain crackers, 1 ounce sharp cheddar cheese, 1 cup grapes
• Lunch: Veggie Wrap - 1 (6-inch) whole wheat tortilla, 1 tablespoon hummus, 1 cup baby spinach, 1/4 cup shredded carrots, 1/4 cup sliced cucumbers, 1 tablespoon crumbled feta cheese, 1 tablespoon red wine vinaigrette and 1 cup diced pineapple
• PM Snack: 3/4 cup plain Greek yogurt, ½ cup blueberries, ¼ cup low-sugar (less than 5 grams per serving) granola
• Dinner: 1 prepared black bean burger on a whole wheat bun topped with lettuce, tomato and salsa, 1 cup roasted sweet potatoes, 2 cups mixed baby lettuces, 5 cherry tomatoes, and 1 tablespoon balsamic vinaigrette

Day 2

• Breakfast: 1 packet plain instant oatmeal, 1 tablespoon ground flax seed, 1/2 cup milk, 1 cup blueberries (fresh or frozen)
• AM Snack: 1 ounce roasted almonds and 1 small apple
• Lunch: 1 brown rice California sushi roll (about 6 to 8 pieces), 1/2 cup shelled edamame beans, 1 mandarin orange
• PM Snack: 3 stalks celery (cut into shorter pieces), 2 tablespoons peanut butter, 1/4 cup raisins
• Dinner: 1 1/2 cups whole wheat pasta, 1 cup roasted tomatoes (tossed with 1 tablespoon extra-virgin olive oil), 1/4 cup fresh basil, 3 ounces pan-seared whitefish, and a spinach salad

Day 3

• Breakfast: 2 whole grain waffles, 1 tablespoon nut or seed butter, 1 cup mixed berries, 1/2 cup milk
• AM Snack: 1 ounce whole grain crackers, 1 ounce sharp cheddar cheese, 1 cup grapes
• Lunch Wrap: 1 (6-inch) whole wheat tortilla, 1 tablespoon hummus, 1 cup baby spinach, 1/4 cup shredded carrots, 1/4 cup sliced cucumbers, 1 tablespoon crumbled feta cheese, 1 tablespoon red wine vinaigrette and 1 cup diced pineapple
• PM Snack: 1/4 cup hummus with 1 cup sliced bell peppers and carrots
• Dinner: Salmon rice bowl with 3 ounces roasted salmon, 3/4 cup cooked brown rice, 1 cup roasted broccoli, 1 tablespoon prepared sesame vinaigrette, 1/2 cup shelled edamame, and 1 (5-gram) package seaweed snack

Day 4

• Breakfast: 1 packet plain instant oatmeal, 1 tablespoon ground flax seed, 1/2 cup milk, 1 cup blueberries (fresh or frozen)
• AM Snack: 1 ounce roasted almonds and 1 small apple
• Lunch: 1 brown rice California sushi roll (about 6 to 8 pieces), 1/2 cup shelled edamame beans, 1 mandarin orange
• PM Snack: 3/4 cup plain Greek yogurt, ½ cup blueberries
• Dinner: 1 1/2 cups whole wheat pasta, 1 cup roasted tomatoes (tossed with 1 tablespoon extra-virgin olive oil), 1/4 cup fresh basil, 3 ounces pan-seared whitefish and spinach salad

Day 5

• Breakfast: 1 whole grain waffle, 1 tablespoon nut or seed butter, 1 cup mixed berries, 1 hard-boiled egg
• AM Snack: 3/4 cup low-fat plain Greek yogurt, ½ cup blueberries, ¼ cup low-sugar granola
• Lunch: Rotisserie Chicken Salad - 2 cups baby lettuce, 1/2 cup shredded coleslaw mix, 1/2 cup shredded rotisserie chicken, 1/2 cup sliced apples, 2 tablespoons crumbled feta cheese, 1-ounce walnuts, 1 tablespoon balsamic vinaigrette, 1 whole wheat dinner roll
• PM Snack: 1/4 cup hummus with 1 cup sliced bell peppers and carrots
• Dinner: Salmon rice bowl with 3 ounces roasted salmon, 3/4 cup cooked brown rice, 1 cup roasted broccoli, 1 tablespoon prepared sesame vinaigrette, 1/2 cup shelled edamame, and 1 (5-gram) package seaweed snack

Day 6

• Breakfast: 1 packet instant oatmeal, 1 tablespoon ground flax seed, 1/2 cup milk, 1 cup blueberries (fresh or frozen)
• AM Snack: 1 ounce walnuts and 1 ounce unsweetened dried fruit
• Lunch: 2 corn tortillas, 1/2 cup rotisserie chicken, 1 cup shredded romaine lettuce, 2 tablespoons prepared guacamole, 1/4 cup pico de Gallo, 1 small apple
• PM Snack: 3 cups popcorn and 1 mandarin orange
• Dinner: 1 prepared black bean burger on a whole wheat bun topped with lettuce, tomato and salsa, 1 cup roasted sweet potatoes, 2 cups mixed baby lettuces, 5 cherry tomatoes, and 1 tablespoon balsamic vinaigrette

Day 7

• Breakfast: 1 slice whole grain toast, 1/4 avocado, sliced, 1 scrambled egg, 1/4 cup pico de Gallo, 1 cup berries
• AM Snack: 1 ounce whole grain crackers, 1 ounce sharp cheddar cheese, 1 cup grapes
• Lunch: Rotisserie Chicken Salad - 2 cups baby lettuce, 1/2 cup shredded coleslaw mix, 1/2 cup sliced apples, 2 tablespoons crumbled feta cheese, 1 ounce walnuts, 1 tablespoon balsamic vinaigrette, 1 whole wheat dinner roll
• PM Snack: 1 ounce roasted almonds and 1 small apple
• Dinner: 2 corn tortillas, 1/2 cup rotisserie chicken, shredded romaine lettuce, 1/4 cup pico de Gallo, 1 ounce corn tortilla chips, 2 tablespoons prepared guacamole
  

Lifestyle Considerations for Ultimate Health

Food is an important part of ultimate health, but there are other factors that contribute.

Hydration. Our bodies are made of mostly water and women require about 11 ½ cups per day (for men, 15 ½ cups per day), according to the Academy of Nutrition and Dietetics, to keep all of our systems working smoothly. Dehydration can lead to fatigue, headaches, and dizziness. Hydration isn't necessarily about what you drink, achieve your hydration goals through foods too. Focus on vegetables and fruits, which can contain up to 90% water!

Sleep. Getting a good night's sleep is an important part of ultimate health. Most adults need between 7 to 9 hours of sleep each night according to the National Institutes for Health. Sleep restores the body, allowing it to reset for the next day. It’s an important factor in heart health, immunity, and metabolism. Set yourself up for sleep success by finding ways to relax before bedtime, which means turning off all of your devices.

Stress Management. Stress and anxiety can take their toll on your body, especially over time. It can affect everything from your heart health to your gastrointestinal health, placing you at risk for developing chronic disease. Fortunately, there are plenty of ways to manage stress, says Jessica Swift Harrell MSc, RDN, LD, IFNCP. She recommends having your own personal self-care routine which can include things like yoga, journaling, or practicing mindfulness like qi gong to manage stress. Mediation, breathing techniques, and exercise can also be beneficial.

Movement. Movement is a powerful tool in optimizing health and preventing disease. According to the Centers for Disease Control and Prevention, adults need 150 minutes of exercise each week, with two days of strength training activity. If you’re new to exercise, start small by incorporating short walks throughout the day. Or head to your local gym and find a trainer who can provide a workout plan tailored for you.