Energizing 7-Day Meal Plan for the Last Week of January

Welcome to 5 Minute Fridays, my weekly newsletter dedicated to your well-being. By the last week of January, many people start feeling low on energy and struggle to stay motivated with their resolutions. If you’ve found yourself falling behind—don’t worry! I’m here with a few easy wins to help you get back on track and tick off your resolution chart.

This week, I’m sharing a 7-Day Meal Plan designed to boost your energy and revitalize your mood. And remember—you don’t lose if you don’t follow it perfectly. It’s okay to live your life alongside your plans! Whether it’s planning a smart takeaway or trying one of our delicious Chinese or Asian-inspired fakeaways, balance is key.

And guess what? Another new year is just around the corner—the Chinese New Year! Now that you’ve had time to reflect on what works for you, it’s the perfect opportunity to refocus on your well-being.

You’re not lazy—you just need a strategy that works for you. Give yourself small rewards, be kind to yourself, and keep moving forward!

What’s in store for today:

Energizing Mealplan 29th January to 2nd February

Timeless Chinese Wellbeing Tips to Start the New Year Right

Did you know? Chinese New Year, also known as the Lunar New Year or Spring Festival, marks a fresh start filled with hope, renewal, and celebration. This year, it falls on January 29, ushering in the Year of the Snake. The Snake symbolizes wisdom, transformation, and resilience—traits that remind us that change often requires patience and strategy.

Traditionally, this time is about gathering with loved ones, sharing symbolic foods like dumplings (representing wealth) and noodles (symbolizing longevity), and welcoming good fortune with red decorations and fireworks.

The Chinese New Year offers a beautiful reminder that fresh starts aren’t reserved for January 1st. If your resolutions haven’t gone as planned, here’s your chance to reflect, reset, and set new intentions for the months ahead. Embrace the energy of transformation and take small, mindful steps toward your goals!

Here are some small Chinese-inspired wellbeing tips to help you feel better and bring balance into your daily routine:

Sip on Warm Water – Swap cold drinks for a soothing cup of warm water, especially in the morning as in traditional Chinese medicine (TCM) drinking warm water is believed to aid digestion, improve circulation, and support overall vitality.
Eat with the Seasons – Chinese wisdom emphasizes eating seasonal foods to stay in harmony with nature. Check out what to eat in January!
Practice Deep Breathing (Qi Gong) – Simple breathing exercises inspired by Qi Gong can help restore energy flow (Qi), reduce stress, and improve focus.
Add Yin and Yang to Your Meals – Balance is key to Chinese well-being. Incorporate a mix of ‘yin’ (cooling foods like cucumber and leafy greens) and ‘yang’ (warming foods like garlic and meats) to maintain internal harmony.
Declutter Your Space (Feng Shui) – A clutter-free environment can create a sense of calm and clarity. Apply Feng Shui principles by keeping your space organized, letting in the fresh air, and adding touches of nature like plants for positive energy.
Prioritize Rest and Rhythm – According to TCM, our body follows natural rhythms. Sleep before 11 PM to align with the body’s natural repair cycle and wake up with the sunrise to feel more energized.
Enjoy Herbal Teas – Herbs like chrysanthemum, goji berry, and ginseng are commonly used in Chinese culture to support energy, immunity, and relaxation. Swap your afternoon coffee for an herbal tea break.
Gentle Movement (Tai Chi or Walking) – Slow, mindful movements such as Tai Chi or even a relaxing walk can enhance circulation, relieve stress, and promote longevity.
Massage Pressure Points – Acupressure is a quick way to relieve tension. Try massaging the “Hegu” point (the fleshy area between your thumb and index finger) to ease stress and headaches.
Embrace Mindful Eating – Instead of rushing through meals, take time to chew slowly, savour the flavours, and appreciate the nourishment your food provides—this promotes better digestion and satisfaction.

Start incorporating a few of these simple habits into your daily routine for a refreshing boost to your well-being during this Chinese New Year!

7-Day Meal Plan To Boost Your Energy And Revitalise Your Mood

Welcome to my guiding principle: “Smart & Joyful Eating”! This week, I’m focusing on boosting our bodies with energy and revitalise are depleted moods.

All meals are designed to serve 2 Monday-Sunday. Some recipes make enough leftovers for two nights or lunch the next day. If you have any extra portions, you can freeze them for a busy day. The comprehensive grocery list includes everything you need to make all the meals on the plan.

MONDAY (1/27)
Breakfast: Power Granola served with Greek yoghurt (recipe x 1/2)
Snack: Tzatziki (recipe x 1/3). Serve with 1/4 cucumber per serving
Lunch: Coconut Lentil Dahl Soup with Coconut Milk and a Wholemeal Wrap (recipe x 1/3).
Snack: Cacao Energy Balls (2 balls per serving)
Dinner: Tuna Nicoise Salad (recipe x 2/3)

Total Calories: 1,723* Protein: 77.9g Fibre 35.1g

TUESDAY (01/28)
Breakfast: 2 Boiled Eggs + 25g Arugula + 5 Cherry Tomatoes per serving
Snack: 3 tbsp Greek yoghurt with a handful of blueberries (50g) and 25g almonds (recipe x 2)
Lunch: Leftover Tuna Nicoise Salad
Snack: Leftover Cacao Energy Balls (1 balls per serving)
Dinner: Vegan Kebab Sandwich

Total Calories: 1,274* Protein: 73.1g Fibre 19.5g

Day 3 – WEDNESDAY (01/29)
Breakfast: Apple-Pie Overnight Oats with oat milk, cinnamon and peanut butter.
Snack: Leftover Cacao Energy Balls (1 balls per serving)
Lunch: Chicken Avocado Salad
Dinner: Chinese Honey Chicken (recipe x 1/3 ) to celebrate Chinese New Year!
Snack: Banana Nut Pudding with Greek Yoghurt (recipe x 2)

Total Calories: 1,644* Protein: 88.3g Fibre 24.1g

Day 4 – THURSDAY (01/30)
Breakfast: Japanese Egg Sandwich. Substitute shokupan with 2 slices of whole-grain bread per sandwich
Snack: Chia seed berry pudding with almond milk and mixed berries (recipe x 2)
Lunch: Leftover Chicken Avocado Salad
Snack: Leftover Cacao Energy Balls (1 balls per serving)
Dinner: Salmon Curry with Goji Berries and bulgur wheat

Total Calories: 1,562* Protein: 78.4g Fibre 24.5g

Day 5 – FRIDAY (01/31)
Breakfast: Cheesy Breakfast Quesadilla (recipe x 2)
Snack: Banana Nut Pudding with Greek Yoghurt (recipe x 2)
Lunch: Leftover Salmon Curry with Goji Berries and bulgur wheat
Snack: An Apple and 1 tsp Almond Butter (recipe x 2)
Dinner: Turkish Cheat Manti with Ground Beef (recipe x 2/3)

Total Calories: 1,837* Protein: 90g Fibre 27.1g

Day 6 – SATURDAY (02/1)
Breakfast: Power Porridge – 4 tbsp heaped Rolled oats + 1 glass soy milk + 1 tsp peanut butter + 1 scoop protein powder (recipe x 2)
Snack: Banana Oatmeal Omelette with blueberries and Greek yoghurt (recipe x 2)
Lunch: Leftover Turkish Cheat Manti with Ground Beef (recipe x 2/3)
Snack: Chia seed berry pudding with almond milk and mixed berries (recipe x 2)
Dinner: Chicken Pot Pie. Note: If you don’t want pastry you can try Daupinoise Potatoes or brush the sliced bread with butter or olive oil, sprinkle with cheese or herbs, and bake until golden and crispy.

Total Calories: 1,938* Protein: 109.4g Fibre 23.2g

Day 7 – SUNDAY (02/2)
Breakfast: Quinoa Protein porridge with almond butter and blueberry coulis. (recipe x 1/3)
Dinner: Leftover Chicken Pot Pie Note:
Lunch: Chicken Pot Pie. Note: If you don’t want pastry you can try Daupinoise Potatoes or brush the sliced bread with butter or olive oil, sprinkle with cheese or herbs, and bake until golden and crispy.
Dinner: Chicken Bang Bang without rice (recipe x 1/3)

Total Calories: 1,629* Protein: 113.3g Fibre 15.9g

*** Footnote

Print the Shopping List at the bottom. Each meal plan has a detailed, organized grocery list to make shopping easier and less stressful.
Lastly, join the conversation! If you’re on Facebook, check out my group “Easy Wholesome Meals – Wellbeing Barista Community” for more tips, ideas, and community support.

Create Your Dopamine: Small Acts for Big Rewards

In the world of instant gratification, it’s easy to get caught up in the shallow dopamine hits from social media. But you can create your meaningful dopamine by celebrating the real, everyday accomplishments that truly nurture your body and mind. Here are a few ways you can build your sense of achievement and happiness:

Before and After Makeup Challenge – Take a photo of yourself before and after applying makeup, and save it somewhere private—whether in a personal journal, an online platform, or even a private family group. It’s not about perfection; it’s about appreciating the transformation, however subtle it may be. Use this as a reminder to feel good about yourself and encourage others in your accountability group, without the pressure of likes or public approval.
Food as Fuel: Capture Your Meals – Take a photo of whatever you cook, even if it’s not Instagram-worthy. The goal is not to impress others but to reflect on how every meal nourishes your body. Let each meal be a reminder that you’re caring for yourself with real, wholesome food.
Transform Your Space – Is there a cluttered area in your home that’s been stressing you out? Take a “before” photo and then spend a few minutes decluttering or organizing it. Capture the “after” to feel that sense of accomplishment. Sometimes, even a small change in your environment can boost your mood and productivity.
Celebrate Movement – Check your fitness watch and see how many kilometres you’ve walked today. Movement, even in small amounts throughout the day, is a great way to boost your energy and help fight insulin resistance. Challenge yourself to move every 45 minutes to keep your body active and your mind refreshed.