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I'm a Health Coach and This is My Quick and Easy Meal Plan for the Whole Week

These recipes that are easy to prepare and good for you.
FACT CHECKED BY Christopher Roback

TikTok influencer and health coach Laura B. (@laura.b.healthy) is sharing an easy, healthy meal plan with her social media followers. Laura likes to make enough food for plenty of leftovers, which is always a great idea when meal prepping. With meals such as tacos and meatball subs, Laura makes pasta salads as well as chicken-based dishes. Here are some of the ingredients Laura uses to make satiating meals throughout the week.

Overnight Oats

@laura.b.healthy Breakfast, lunch, and dinner ideas in this healthy meal plan – remember the easier you make things, the easier it is to stick to them so make meal planning as easy as possible! #healthymealplan #simplemealplan #howtomealplan #makeamealplan ♬ original sound – Laura B. | Health Coach

Overnight oats is one of Laura's go-to breakfast options. "There may not be a better on-the-go breakfast option than overnight oats for promoting fullness and packing in health benefits," says Kaytee Hadley, MS, RDN, IFMCP, CPT functional medicine dietitian and founder of Holistic Health and Wellness. "Oats' health benefits are mainly due to beta glucan, a soluble fiber, which packs a punch in providing blood sugar control, gut health benefits, and cardiovascular protection."

Omega-3-Packed Salmon

Chief hands cut salmon fillet with knife on wooden table at kitchen. Man cooking red omega fish with lemons for healthy nutrition diet

Laura makes chicken or salmon using a bottled glaze for added flavor. "Salmon is an excellent source of an essential nutrient that our body cannot make on its own: Omega-3 fatty acids," Hadley says. "Omega-3's provide benefits to almost every aspect of health including heart health, longevity, gut health, and inflammation, making salmon a powerhouse food for the body."

Related: 5 Female Fitness Gurus Who Prove That Lifting Weights Doesn't Make You "Big"

Chickpea Noodles

Wooden bowl and wooden spoon full of chickpeas on wooden background. Top view.

Laura uses protein-packed chickpea noodles as a side to have with her chicken sausage. "Chickpea noodles are a great source of protein and fiber compared to white pasta and can help you feel full for longer, curb future appetite, and play a role in managing blood sugar due to their low glycemic impact," Hadley says.

Easy Peasy


Laura's meal plan is easy because, as she says, she enjoys the same foods again and again without getting bored. "Meal planning for the week can be a great way to ensure you have the foods on hand to meet your health goals," says New Jersey-based dietitian Erin Palinski-Wade, RD, CDCES, author of Belly Fat Diet for Dummies and creator of The Blood Sugar Fix. "This meal plan is well balanced with macronutrients. You'll want to be sure to add a variety of fruits and vegetables throughout the week to boost fiber, antioxidants, and flavor. Overnight oats are a great make-ahead meal that offers a good source of soluble fiber, which has been shown to help lower total cholesterol levels. The slow digested carbs can also help to keep blood sugar steady while promoting satiety."

Related: My Step-by-Step Guide to Losing 30 Pounds in 30 Days

Meal Planning Mantra


"Food prepping is a key strategy for maintaining a healthy diet, especially for those with busy lifestyles," says vegan fitness expert Kollins Ezekh, owner of Members Only gym in Los Angeles. "It ensures that you have healthy meals ready, which can prevent the temptation to opt for less nutritious, convenient options. Food prepping can help you stick to your nutritional goals, save time during the week, and can also be cost-effective as it reduces the likelihood of purchasing last-minute meals out. Additionally, it allows for better portion control, which is crucial for weight management or achieving specific fitness goals."

💪🔥Body Booster: Don't be afraid to eat the same foods again and again if that's what works for you!

Ferozan Mast
Ferozan Mast is a science, health and wellness writer with a passion for making science and research-backed information accessible to a general audience. Read more
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