Nourishing 7-Day Meal Plan Before Pancake Day

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 focusing on warm, wholesome meals and self-care. It’s okay to live your life alongside your plans! Remember this month is also festive – Pancake Day, Valentine’s Day. Balance is key!

What’s in store for today:

Budget-Friendly Light Therapy: A Simple Fix for Winter Blues

Feeling sluggish and low during the winter months? You’re not alone. Seasonal affective disorder (SAD) affects millions of people each year, but you don’t have to push through it. Light therapy is a simple and effective way to boost your mood, energy, and sleep. Studies show that 30-minute daily sessions with bright light (10,000 lux or more) can significantly reduce symptoms of depression. If you’re looking for an easy, affordable way to try light therapy, this light therapy box is a great option, and for a budget-friendly choice, this one works just as well!

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.

MONDAY (2/03)
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 (02/04)
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 (02/05)
Breakfast: Chia seed berry pudding with almond milk and mixed berries (recipe x 2)
Snack: 2 Hardboiled Egg + Pan Fried Asparagus (recipe x 2)
Lunch: Carrot Zucchini Sweet Potato Soup(recipe x 1/2). Add a slice of whole-grain bread per person.
Snack: 1 Apple + 8 walnut halves + 3 tbsp Greep Yoghurt (recipe x 2)
Dinner: Maple Dijon Glazed Salmon and roasted potatoes. (recipe x 1/2)
Other Sides: 100g green beans, sauteed (recipe x 4)

Total Calories: 1,353* Protein: 68.9g Fibre 26.3g

Day 4 – THURSDAY (02/06)
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: Chicken Avocado Salad (recipe x 1/2 )
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 (02/07)
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

Total Calories: 1612* Protein 71g

Total Calories: 1,288* Protein 62g

*** 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.

Beware of False Promises in Ads! 🚨

Every year, new miracle solutions flood our feeds—whether it’s a yoga app promising to make you “thin in 30 days” or a supplement claiming to “switch off cravings in 2 hours.” The truth? Sustainable health and real results don’t come in a bottle or a quick-fix program—unless they’re backed by a hormonal expert or functional doctor who has assessed your blood work.

Be wary of marketing claims like:
❌ Lose weight on autopilot—no effort needed!
❌ Naturally eat 47.5% fewer calories each day!
❌ Balance blood sugar instantly—no lifestyle changes required!

Similarly, many anti-aging and beauty supplements claim to ‘fix’ sagging skin or droopy eyes, but most are just marketing gimmicks with no real scientific backing.

If you want healthy skin, stable energy, and long-term wellness, focus on what actually works:
✅ Collagen-supporting foods (like vitamin C-rich fruits & bone broth)
✅ Hydration & sun protection (your skin’s best anti-aging combo)
✅ Enough sleep & stress management (because tired eyes show!)

✨ The best investment? Building habits that truly support your well-being—without the hype. Always research before buying into the latest wellness trend, because good health isn’t found in a flashy bottle! 🚫✨