Plan a Week of Balanced Meals

Fitness & HealthBeginnerHome

90 minutes

5 steps

·Beginner

After 90 min: Meal plan 7 days of healthy, balanced meals and prep ingredients

What you need

notebookrecipesgrocery budget

The 90-Minute Plan

Define Your Meals0–15 min

Pick 3 breakfasts, 3 lunches, 3 dinners you enjoy. Repeat for variety without boredom.

Balance Macros15–35 min

Each meal: protein (25-30g), carbs (30-40g), fats (10-15g), veggies (2 cups). Write a grocery list.

Shop Smart35–55 min

Buy whole foods: chicken, fish, eggs, brown rice, oats, vegetables, nuts. Avoid processed foods.

Basic Prep55–75 min

Cook rice, grill chicken, chop veggies. Store in containers. Takes 1 hour to prep meals for 3 days.

Log Your Plan75–90 min

Write your meal plan visibly. Track intake with MyFitnessPal. Adjust based on hunger and energy.

Pro Tip

Meal prep 2-3 days at a time. Food stays fresher. Invest in glass containers.

90 min·5 steps

After 90 min: You'll understand how to plate nutritious meals that sustain energy and build muscle.

9,100

see the plan

90 min·5 steps

After 90 min: You'll feel more flexible, centered, and energized in just two weeks of daily practice.

10,400

see the plan

90 min·5 steps

After 90 min: You'll move with greater ease and reduce pain in tight areas within two weeks.

8,700

see the plan

90 min·5 steps

After 90 min: You'll reduce anxiety, improve focus, and gain mental clarity in 10 minutes daily.

11,800

see the plan