Recipes, Shopping List & Tips - The Healthy Tart

7-Day Meal Plan

Recipes, Shopping List & Tips

Eva Burg

Hi there!

I'm Eva, I'm a qualified Nutrition & Health Coach and the voice, cook and photographer behind The Healthy Tart food blog. I was born and raised in Germany and since 2013 I have been living and working in Dublin.

As a qualified Nutrition & Health Coach, I can help you gain the motivation, knowledge and practical skills to create healthier habits around food, eating and lifestyle. I create meal plans for special dietary requirements such as digestive health issues, food intolerances, low energy, stress and weight management. With a practical approach, I help you improve your food and lifestyle choices so that you can be your happiest and healthiest self.

On my website, I showcase easy, nutritious recipes that will help you achieve your goals. It's food that not only fills you up but also boosts your energy levels and makes you happy.

If you have any questions or would like to book a 1-to-1 Nutrition Coaching please email me at info@.

I hope you will enjoy this free 7-Day Meal Plan!

~ Eva

For more recipes, please visit The Healthy Tart

What Your Plate Should Look Like

Source: Alliance for Natural Health International September 2016



7-Day Meal Plan

Breakfast

Lunch

Snack

Dinner

Drink

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Berries & Seeds Porridge

Avocado & Poached Egg on

Rye Sourdough

Chai Chia Pudding

Berries & Seeds Porridge

Energyboosting Green Smoothie

Chai Chia Pudding

Avocado & Poached Egg on

Rye Sourdough

Kale & Butternut Squash Soup with Orzo

LeftoverStuffed Sweet Potatoes with

Avocado Sauce

Butternut Squash &

Spiced Chickpea Buddha Bowl

Courgette, Avocado & Strawberry

Salad

LeftoverMediterranean Halloumi Bake

LeftoverZucchini Noodles with Tomato Veg Sauce

LeftoverQuinoa Stuffed Eggplant with Lemon Tahini

Dressing

50 g Hummus

and 2 carrots, chopped into sticks

Handful of berries

1 Banana Oat Bite

1 Banana Oat Bite

1 Banana Oat Bite

Handful of Berries

Hummus and carrots

50g of hummus 2

carrots, chopped into sticks

Stuffed Sweet Potatoes with

Avocado Sauce

Easy Miso & Sesame Salmon

Baked Sweet & Sour

Cauliflower

Mediterranean Halloumi Bake

Zucchini Noodles with Tomato Veg

Sauce

Quinoa Stuffed Eggplant with Lemon Tahini Dressing

Roasted Hake with Herb & Hemp Crust

1 cup of coffee or green tea before

12pm, 2 litres of water &

Herbal Teas throughout the day

1 cup of coffee or green tea before

12pm, 2 litres of water &

Herbal Teas throughout the day

1 cup of coffee or green tea before

12pm, 2 litres of water &

Herbal Teas throughout the day

1 cup of coffee or green tea before

12pm, 2 litres of water &

Herbal Teas throughout the day

1 cup of coffee or green tea before

12pm, 2 litres of water &

Herbal Teas throughout the day

1 cup of coffee or green tea before

12pm, 2 litres of water &

Herbal Teas throughout the day

1 cup of coffee or green tea before

12pm, 2 litres of water &

Herbal Teas throughout the day



Shopping List

Fresh Herbs

Vegetables

2 tbsp. Fresh Thyme Leaves

2 1/2

Avocado

1 bunch Fresh Coriander

6

Radish

1 bunch 1 bunch

1 pck. 2 cup ? cup 1 pck. 1 pck.

180g

Fresh Parsley

1 pck.

Fresh Basil

1 cup

Grains, Seeds & Nuts

1 1/2

Organic Porridge Oats

? stalk

Quinoa

150 g

Orzo Pasta 2

Brown Basmati rice 2

Seed Mix (flax seeds, pumpkin,

sunflower, sesame)

12 cloves

Chia Seeds

2

Leafy Greens (rocket, spinach, watercress) Fresh Spinach Butternut Squash Celery Shredded Kale Large Sweet Potatoes Red Bell Pepper Garlic Red Onion

1 tbsp. Shelled Hemp

4

Onion

1 tbsp. 2 tbsp.

250 g

Almond flakes

10

Sesame Seeds

8 1/2

Fruits

11/2

Berries (blueberries, raspberries) 48

Green Onions (Spring Onions) Zucchini (Courgettes) Small Jalapeno Pepper Cherry Tomatoes

3

Banana

5

Large Carrot

1 slice Pineapple

2 cups Baby Button Mushrooms

3

Lime

2

Large Eggplants

100g

Strawberries

1

Large Cauliflower

1

Lemon

150 g

Sugar Snap Peas

Fish

250 g Organic Salmon Fillets

2

Hake Fillets

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