Welcome to the April meal plan! It’s the perfect time to reset, recharge, and shed those winter layers. Whether you’re looking to lose weight, gain energy, or simply feel amazing, this 7-day plan has got you covered. From vibrant smoothie bowls to hearty soups and light yet satisfying dinners, each meal is designed to fuel your body with nourishing ingredients that keep you feeling your best. The plan includes balanced meals, snacks, and plenty of refreshing extras like turmeric lattes and protein-rich options. So, get ready to feel great and take on the rest of April with renewed energy!
April Meal Plan: 14th – 20th April
MONDAY (7/10)
Antioxidant-Rich Blueberry Mango Smoothie Bowl – Start the day with this vibrant, fruity smoothie packed with antioxidants and protein. Blueberries, mango, and a protein boost make it ideal for a refreshing post-workout breakfast.
Snack: Dried Cranberries & Brazil Nuts – Quick and energizing with healthy fats and natural sweetness.
Lunch: Menemen – A Turkish tomato and pepper egg scramble. Comforting and savory, it’s perfect with warm wholegrain toast or cucumber slices.
Dinner: Mediterranean Green Lentil Soup – Earthy lentils, warm spices, and veg in a protein-packed bowl. A great choice for a hearty yet light evening meal.
Extras: Turmeric Latte + Collagen + unsweetened soy milk
📊 Macros: 1482.1 kcal – Fat: 50.9g | Carbs: 158g | Protein: 91.3g
🕐 Total Prep Time: 95 minutes
Goes well with:
✔️ Cucumber Tomato Salad
✔️ Roasted Red Pepper Hummus with Carrots
TUESDAY (02/11)
Chocolate Berry Green Protein Smoothie – Rich in chocolate flavor and packed with greens, this smoothie fuels your morning with protein and antioxidants.
Snack: Dried Cranberries & Brazil Nuts
Lunch: Leftover Mediterranean Green Lentil Soup
Dinner: Caesar Salad with Anchovy Dressing – Crunchy romaine, savory anchovies, and a creamy, umami-rich dressing make this a fast and satisfying dinner.
Extras: Turmeric Latte + Collagen + soy milk
📊 Macros: 1463 kcal – Fat: 55.9g | Carbs: 133g | Protein: 97.7g
🕐 Total Prep Time: 92 minutes
Goes well with:
✔️ Roasted Chickpeas
✔️ Lemon Tahini Dressing
✔️ Tumeric Latte – optional
WEDNESDAY (02/12)
Antioxidant-Rich Blueberry Mango Smoothie Bowl – Just as delicious midweek for a quick energy boost.
Snack: Dried Cranberries & Brazil Nuts
Lunch: Leftover Caesar Salad with Anchovy Dressing.
Dinner: Gazpacho + Sheetpan Oven Jumbo Shrimps (4 shrimps) – Refreshing tomato-based gazpacho paired with lightly seasoned grilled prawns. Perfect for a lighter dinner.
Extras: Turmeric Latte + Collagen + soy milk
📊 Macros: 1442.8 kcal – Fat: 49.1g | Carbs: 115.5g | Protein: 122.5g
🕐 Total Prep Time: 55 minutes
Goes well with:
✔️ Toasted Pumpkin Seeds
✔️ Basil & Olive Oil Drizzle
✔️ Iced Green Tea
THURSDAY (02/13)
Superfood Veggie Frittata – Packed with fiber and healthy fats. A satisfying, oven-baked breakfast that fuels your morning.
Snack: ½ Banana & Greek Yoghurt – Creamy, lightly sweet, and gut-friendly.
Lunch: Leftover Gazpacho + Sheetpan Oven Jumbo Shrimps (4 shrimps) – Chilled veggie-rich soup with prawns for lean protein.
Dinner: 116g canned tuna with Ratatouille – A French-style, veggie-forward dish with flaky tuna.
Extras: Turmeric Latte + Collagen + soy milk
📊 Macros: 1291.5 kcal – Fat: 72.8g | Carbs: 71.6g | Protein: 90.3g
🕐 Total Prep Time: 55 minutes
Goes well with:
✔️ Olive Tapenade
✔️ Roasted Garlic Quinoa
✔️ Herbal Tea with Lemon
FRIDAY (02/14)
Green Smoothie – Light, creamy, and energizing. Features spinach, nut butter, and banana for a creamy and nourishing breakfast.
Snack: Green Apple & Almond Butter – Crisp and satisfying with a nutty bite.
Lunch: 116g canned tuna with leftover Ratatouille.
Dinner: Chicken Fajita Lettuce Wraps – Spicy grilled chicken wrapped in fresh lettuce. Crunchy, bold, and balanced.
Extras: Turmeric Latte + Collagen + soy milk
📊 Macros: 1536.7 kcal – Fat: 88.8g | Carbs: 92.7g | Protein: 95.9g
🕐 Total Prep Time: 10 minutes (batch prepped)
Goes well with:
✔️ Salsa Verde
✔️ Cumin-Spiced Black Beans
✔️ Chocolate Berry Smoothie – for dessert!
SATURDAY (02/15)
Healthy Sausage, Eggs & Sauerkraut – Protein-rich and digestion-friendly breakfast with probiotics and satisfying savory flavors.
Snack: Dried Cranberries & Brazil Nuts
Lunch: Leftover Chicken Fajita Lettuce Wraps.
Dinner: Mediterranean Salmon Bake – Herbed, flaky salmon with roasted veg. Oven-baked goodness in 45 minutes.
Extras: Turmeric Latte + Collagen + soy milk
📊 Macros: 1437.1 kcal – Fat: 82.9g | Carbs: 59.4g | Protein: 98.1g
🕐 Total Prep Time: 60 minutes
Goes well with:
✔️ Lemon Dill Yogurt Sauce
✔️ Avocado Mash
✔️ Iced Chamomile Tea
SUNDAY (02/16)
Pumpkin Pie Smoothie – Sunday treat! Warming spices and protein-packed pumpkin make this taste like dessert with none of the guilt.
Snack: Dried Cranberries & Brazil Nuts
Lunch: Leftover Mediterranean Salmon Bake – Light, nourishing midday meal.
Dinner: Tuna Low Carb Tortilla – High-protein tuna filling in a low-carb wrap. Great for balancing the week.
Extras: Collagen + soy milk
📊 Macros: 1419 kcal – Fat: 52.8g | Carbs: 91.2g | Protein: 119.1g
🕐 Total Prep Time: 55 minutes
Goes well with:
✔️ Pumpkin Spiced Yogurt Dip
✔️ Sautéed Kale
✔️ Apple Cider Vinegar Tonic
WEEKLY RECAP:
✅ Total Weekly Calories: 10,072 kcal
✅ Average Daily Intake: 1438.9 kcal
- Fat: 453.2g (40.5%)
- Carbohydrates: 721.4g (28.65%)
- Protein: 714.9g (28.39%)
This week’s plan is packed with high-protein options, balanced carbs, and plenty of fresh flavours — perfect for keeping your energy up and your taste buds happy. Let’s dig in!
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