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Unlock Your Health: A Week of Delicious, Gluten-Free Meal Plans for Active Individuals

Posted on August 26, 2024

Avoids: Dairy, onions
Gluten-Free
Allergies: Tree nuts
Vietnamese Recipes
Chinese Recipes
Mexican Recipes
Location: India
Age: 38
Male
Target Time: 5 weeks
Activity Level: Very Active (exercising 6-7 days/week)
1-Hour Meals
Intermediate Recipes
Meal Variety: Moderate variety
Calorie Management
Personalized Meal Plan

This meal plan is crafted to support your weight loss journey effectively while accommodating your active lifestyle and dietary preferences.

Over the course of this week, you’ll delight in a variety of protein-rich and nutrient-dense meals, all free from dairy, onions, and tree nuts, and completely gluten-free.

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Discover delicious with AI-driven meal plans.

Embarking on a Nutritional Journey: The Importance of Eating Healthy

In today’s fast-paced world, it’s no secret that what we consume has the potential to hugely impact our physical health, energy levels, and mental clarity. For a 38-year-old individual balancing a career and possibly a family life, the importance of a well-thought-out meal plan cannot be overstated. Eating healthy is not just a fleeting trend; it’s about nurturing your body and soul. As life progresses, our nutritional needs evolve. Enter the ‘Balanced Nutrition Week 1’ meal plan, expertly designed to encompass tasty, nourishing meals that align seamlessly with the vibrant lifestyle of someone keen on losing weight and improving their overall health. Each meal is meticulously free from dairy, onions, and tree nuts, presenting options that are gluten-free and rich in protein. Let’s dive deeper into how tailoring your meals can make a significant difference.

Crafting a Custom Meal Plan: A Game Changer

Imagine having a culinary strategy tailored just for you — one that takes into account your individual dietary preferences and cooking skills. For those immersed in the world of cooking, this meal plan embraces intermediate cooking experience, allowing culinary enthusiasts to explore new territories without overwhelming complexity. Every recipe in this week-long meal guide was created with the understanding that flavors matter just as much as nutrients.

Breakfast: The Day's Starting Lineup

Kick start your mornings with meals that not only awaken your taste buds but also fuel your day! Picture starting your day with Scrumptious Scrambled Eggs tossed with vibrant spinach leaves. It’s a delightful dish that offers protein and greens in one nutritious bite. Alternatively, for enthusiasts of fruity indulgence, a refreshing Fruit Smoothie bursting with berries can set a positive tone for the day. By integrating these delectable breakfast options into your morning routine, you will feel reinvigorated and motivated!

Lunchtime Delights: Nourishment On The Go

Lunch doesn’t have to be bland or boring. Step up with flavors that are as exciting as they are nourishing. The Turkey Salad with Mixed Greens will become your go-to for a fulfilling yet light midday meal. Each bite celebrates the crunchiness of fresh vegetables complemented by the heartiness of turkey. For those busy days when time is of the essence, Grilled Chicken Lettuce Wraps offer a quick assembly option that still delivers on taste and satisfaction. These meal options not only assist in keeping hunger at bay but are instrumental in your weight loss journey, empowering you to make smart food choices.

Dinner: End the Day with Exquisite Flavors

Dinner is often a time to unwind and savor what you’ve accomplished throughout the day, and this meal plan elevates that experience. Picture enjoying Baked Salmon drizzled with lemon alongside fluffy quinoa and seasonal mixed vegetables. It’s a wholesome comfort that feels indulgent without the guilt. On nights when you need a touch of boldness in your meal, lean into the Cajun Spiced Chicken and Sweet Potato Mash that features rich, vibrant flavors, transforming an ordinary dinner into a culinary event. Dinner not only plays a crucial role in satisfying hunger but also provides an opportunity to explore cuisines from around the world, merging healthy eating with global flavor profiles.

A Whole New Culinary Adventure Awaits

This tailored meal plan does more than just serve nutritious meals; it encourages an invigorating culinary journey that keeps participants engaged and excited about their food. With unique dishes inspired by Vietnamese, Chinese, and Mexican cuisines, you can challenge your intermediate cooking skills while remaining focused on healthy choices. What’s more, each recipe can be prepared within an hour, ensuring you won’t feel pressed for time.

Conclusion: The Path to Healthier Choices

Adopting a healthier lifestyle requires intentionality, and a personalized meal plan is an exceptional tool in this process. The ‘Balanced Nutrition Week 1’ meal plan illustrates the delicious potential of healthy eating while accommodating your lifestyle. It’s about enjoying diverse flavors while progressively steering towards your fitness goals — and doing it in style. As you embrace these meals, remember that they represent more than just ingredients; they are steps toward a happier and healthier you. Let the flavorful adventure begin!

Get ready to kickstart your day with vibrant breakfasts such as Scrambled Eggs with Spinach or a refreshing Fruit Smoothie.

Skip the guesswork, let AI dish out your next delicious meal.

Lunchtime is a mix of hearty salads like Turkey Salad with Mixed Greens and light, savory Grilled Chicken Lettuce Wraps. Dinners promise to be equally exciting with options such as Baked Salmon with Quinoa and Mixed Vegetables or the bold flavors of Cajun Spiced Chicken with Sweet Potato Mash. Designed with an eye for Vietnamese, Chinese, and Mexican cuisines, this plan ensures you prepare quick and healthy meals within an hour, perfect for your intermediate cooking skills. Enjoy exploring new recipes each week and savor the diverse flavors while you work towards your fitness goals!

Additional Insights

This meal plan is designed to provide balanced nutrition while being easy to prepare. Each meal is crafted with fresh ingredients and offers a variety of flavors to keep your taste buds excited.

Whether you are a beginner or an experienced cook, these recipes are straightforward and come with detailed instructions to ensure you can follow along with ease. Enjoy the process of cooking and the satisfaction of a well-prepared meal.

Remember, the key to a successful meal plan is consistency and variety. Make sure to try out different recipes and adjust them according to your taste preferences and dietary needs.

Additionally, each meal plan is tailored to meet specific dietary requirements, ensuring that you get the right balance of nutrients. From protein-packed breakfasts to fiber-rich dinners, every meal is designed to support your health and wellness goals.

Our meal plans also include tips on how to make the most of your ingredients, reducing waste and saving money. Learn how to store your food properly, make use of leftovers, and create delicious meals with minimal effort.

We also provide insights into the nutritional benefits of each ingredient used in the meal plans. Understand how each component contributes to your overall health, from boosting your immune system to improving your digestion.

Monday

Breakfast

Scrambled Eggs with Spinach

Calories: 450

Ingredients:

  • Eggs 150g
  • Spinach 50g
  • Salt 1 tsp
  • Oil 1 tbsp

Cooking Steps:

  1. Step 1: Crack the eggs into a bowl, add salt, and beat them well.
  2. Step 2: Heat oil in a pan over medium heat and pour in the beaten eggs.
  3. Step 3: Scramble the eggs gently and add the spinach when they start to set.
  4. Step 4: Cook until the eggs are fully cooked and the spinach is wilted.
15 minutes
Medium

Lunch

Grilled Chicken Lettuce Wraps

Calories: 500

Ingredients:

  • Chicken breast 150g
  • Lettuce leaves 8 leaves
  • Soy sauce 1 tbsp
  • Ginger 1 tbsp, grated
  • Garlic 2 cloves, minced
  • Carrot 30g, julienned
  • Fresh herbs (cilantro, mint) Handful

Cooking Steps:

  1. Step 1: Marinate the chicken with soy sauce, ginger and garlic.
  2. Step 2: Grill the chicken until fully cooked, about 7 minutes on each side.
  3. Step 3: Wash and prepare lettuce leaves as cups.
  4. Step 4: Slice the grilled chicken and place them into the lettuce cups.
  5. Step 5: Top with carrots and herbs before serving.
25 minutes
Medium

Dinner

Baked Salmon with Quinoa and Vegetables

Calories: 593

Ingredients:

  • Salmon fillet 200g
  • Quinoa 60g, uncooked
  • Broccoli 70g
  • Bell pepper 50g
  • Salt 1 tsp
  • Black pepper 1 tsp

Cooking Steps:

  1. Step 1: Preheat the oven to 180°C (350°F).
  2. Step 2: Season the salmon with salt and pepper.
  3. Step 3: Place salmon on a baking tray, bake for 15 minutes until cooked through.
  4. Step 4: Meanwhile, cook quinoa according to package instructions.
  5. Step 5: Steam the broccoli and bell pepper until tender.
  6. Step 6: Serve the baked salmon alongside cooked quinoa and steamed vegetables.
20 minutes
Medium

Tuesday

Breakfast

Avocado Toast with Tomatoes

Calories: 450

Ingredients:

  • Gluten-free bread 120g
  • Avocado 1 medium
  • Tomatoes 60g
  • Salt a pinch
  • Pepper a pinch
  • Chili flakes a pinch

Cooking Steps:

  1. Step 1: Toast the gluten-free bread until golden brown.
  2. Step 2: Mash avocado in a bowl and season with salt and pepper.
  3. Step 3: Spread mashed avocado on the toasted bread evenly.
  4. Step 4: Slice tomatoes thinly and place on top of the avocado spread.
  5. Step 5: Sprinkle with some chili flakes for extra flavor if desired.
20 minutes
Medium

Lunch

Quinoa and Black Bean Salad

Calories: 500

Ingredients:

  • Quinoa 80g
  • Black beans 100g
  • Bell peppers 50g
  • Cucumber 50g
  • Lime juice 15ml
  • Coriander leaves a handful
  • Salt a pinch

Cooking Steps:

  1. Step 1: Rinse and cook quinoa according to package instructions until fluffy.
  2. Step 2: In a large bowl, combine cooked quinoa and drained black beans.
  3. Step 3: Add chopped bell peppers, cucumber, and coriander leaves.
  4. Step 4: Squeeze lime juice over the salad, season with salt and mix well.
  5. Step 5: Refrigerate for 10 minutes before serving to allow flavors to meld.
20 minutes
Medium

Dinner

Lemon Garlic Chicken with Steamed Broccoli

Calories: 650

Ingredients:

  • Chicken breast 200g
  • Broccoli 150g
  • Olive oil 10ml
  • Lemon juice 20ml
  • Garlic powder a pinch
  • Salt a pinch
  • Pepper a pinch

Cooking Steps:

  1. Step 1: Pound chicken breast to even thickness and season with salt, pepper, and garlic powder.
  2. Step 2: Heat olive oil in a pan over medium heat and cook chicken until golden and cooked through.
  3. Step 3: Squeeze lemon juice over the chicken and let it cook for another minute.
  4. Step 4: Steam broccoli until tender-crisp while chicken is cooking.
  5. Step 5: Serve chicken with the steamed broccoli on the side.
20 minutes
Medium

Wednesday

Breakfast

Fruit Smoothie with Banana and Berries

Calories: 407

Ingredients:

  • banana 100g
  • strawberries 100g
  • blueberries 50g
  • gluten-free almond milk 150ml

Cooking Steps:

  1. Step 1: Peel and slice the banana, and wash the strawberries and blueberries.
  2. Step 2: Combine the banana, strawberries, blueberries, and gluten-free almond milk in a blender.
  3. Step 3: Blend until smooth, adjusting the consistency with more almond milk if necessary.
  4. Step 4: Pour into a glass and serve immediately.
10 minutes
Medium

Lunch

Chicken and Vegetable Stir Fry

Calories: 463

Ingredients:

  • chicken breast 150g
  • broccoli 100g
  • bell peppers 50g
  • carrots 50g
  • gluten-free soy sauce 2 tbsp
  • olive oil 1 tbsp

Cooking Steps:

  1. Step 1: Thinly slice the chicken breast and season with salt and pepper.
  2. Step 2: Heat oil in a pan over medium-high heat.
  3. Step 3: Add the chicken slices and cook until browned on all sides.
  4. Step 4: Remove the chicken and set aside. In the same pan, add gluten-free soy sauce, broccoli, bell peppers, and carrots.
  5. Step 5: Stir-fry the vegetables for about 5 minutes until they're tender-crisp.
  6. Step 6: Add the cooked chicken back to the pan and mix everything together.
  7. Step 7: Serve hot with a side of steamed rice or quinoa.
20 minutes
Medium

Dinner

Grilled Shrimp Tacos with Cabbage Slaw

Calories: 673

Ingredients:

  • shrimp 200g
  • cabbage 100g
  • corn tortillas 100g
  • lime 2 tbsp
  • cilantro 10g

Cooking Steps:

  1. Step 1: Preheat a grill to medium-high heat.
  2. Step 2: Season shrimp with salt, pepper, and lime juice.
  3. Step 3: Grill shrimp for about 2-3 minutes on each side or until fully cooked.
  4. Step 4: In a bowl, mix thinly sliced cabbage with lime juice and seasoning for the slaw.
  5. Step 5: Warm the corn tortillas on the grill for about 30 seconds per side.
  6. Step 6: Assemble the tacos by placing cabbage slaw on the tortillas, followed by grilled shrimp, and garnish with cilantro.
  7. Step 7: Serve with a wedge of lime on the side.
30 minutes
Medium

Thursday

Breakfast

Egg White Omelette with Bell Peppers

Calories: 390

Ingredients:

  • Egg whites 200g
  • Bell peppers 50g
  • Olive oil 1 tablespoon

Cooking Steps:

  1. Step 1: Separate egg whites from yolks and whisk them with a pinch of salt and pepper.
  2. Step 2: Heat a non-stick skillet over medium heat and add a small amount of olive oil.
  3. Step 3: Slice bell peppers into thin strips and sauté them in the skillet until soft.
  4. Step 4: Pour egg whites over the sautéed peppers and cook until the omelette is set.
  5. Step 5: Flip the omelette carefully and cook for another minute before serving.
20 minutes
Medium

Lunch

Turkey Salad with Mixed Greens

Calories: 470

Ingredients:

  • Turkey breast 150g
  • Mixed greens 100g
  • Cucumber 30g
  • Tomato 20g
  • Olive oil 1 tablespoon
  • Lemon juice 1 tablespoon

Cooking Steps:

  1. Step 1: Grill turkey breast slices with a bit of olive oil, salt, and pepper until cooked through.
  2. Step 2: Chop mixed greens, cucumber, and tomatoes.
  3. Step 3: In a large bowl, combine grilled turkey slices with the chopped vegetables.
  4. Step 4: Dress the salad with a mixture of olive oil, lemon juice, salt, and pepper.
20 minutes
Medium

Dinner

Beef and Broccoli Stir Fry

Calories: 670

Ingredients:

  • Beef slices 200g
  • Broccoli florets 150g
  • Soy sauce 2 tablespoons
  • Ginger 1 teaspoon
  • Garlic 1 teaspoon
  • Sesame oil 1 tablespoon
  • Sesame seeds 1 tablespoon

Cooking Steps:

  1. Step 1: Slice beef thinly and marinate with soy sauce, ginger, and garlic for 10 minutes.
  2. Step 2: Blanch broccoli in boiling water for 2 minutes, then drain.
  3. Step 3: Heat a large pan with sesame oil and stir-fry the beef slices until browned.
  4. Step 4: Add broccoli and stir-fry together with beef for another 3 minutes.
  5. Step 5: Serve hot with a sprinkle of sesame seeds.
20 minutes
Medium

Friday

Breakfast

Chia Seed Pudding with Fresh Fruit

Calories: 385

Ingredients:

  • Chia seeds 40g
  • Almond milk 300ml
  • Honey 1 tbsp
  • Mango or banana 100g

Cooking Steps:

  1. Step 1: In a bowl, combine 40g chia seeds with 300ml of almond milk.
  2. Step 2: Add a tablespoon of honey for sweetness.
  3. Step 3: Stir well and refrigerate overnight or at least 10 minutes if short on time.
  4. Step 4: Once set, add 100g of chopped fresh fruits such as mangoes or sliced bananas on top.
15 minutes
Medium

Lunch

Honey Mustard Grilled Chicken Breast

Calories: 492

Ingredients:

  • Chicken breast 200g
  • Honey 2 tbsp
  • Mustard 2 tbsp
  • Mixed greens 100g
  • Lime juice 1 tbsp

Cooking Steps:

  1. Step 1: In a bowl, mix 2 tablespoons of honey, 2 tablespoons of mustard, a pinch of garlic powder, and salt to taste.
  2. Step 2: Coat 200g chicken breast with the honey mustard sauce.
  3. Step 3: Grill the chicken breast on a preheated grill for about 6-7 minutes on each side or until fully cooked.
  4. Step 4: Serve with a side salad of 100g mixed greens (lettuce, cucumber, bell pepper) drizzled with lime juice.
20 minutes
Medium

Dinner

Zucchini Noodles with Chicken and Pesto

Calories: 616

Ingredients:

  • Zucchinis 200g
  • Chicken breast 200g
  • Olive oil 1 tbsp
  • Pesto sauce 2 tbsp
  • Fresh basil 5g

Cooking Steps:

  1. Step 1: Spiralize 200g of zucchinis to make noodles.
  2. Step 2: In a pan, heat 1 tablespoon of olive oil and sauté sliced chicken breast (200g) until cooked.
  3. Step 3: Add the zucchini noodles to the chicken and sauté for 2-3 minutes.
  4. Step 4: Stir in 2 tablespoons of pesto sauce and cook for an additional minute.
  5. Step 5: Serve hot, garnish with chopped fresh basil.
25 minutes
Medium

Saturday

Breakfast

Greek Yogurt with Berries and Honey

Calories: 386

Ingredients:

  • Coconut yogurt 150g
  • Mixed berries (strawberries, blueberries) 100g
  • Honey 20g

Cooking Steps:

  1. Step 1: Mix 150g of coconut yogurt in a bowl.
  2. Step 2: Add 100g of mixed berries (such as strawberries and blueberries).
  3. Step 3: Drizzle 20g of honey over the mixture.
  4. Step 4: Gently combine everything with a spoon and serve immediately.
15 minutes
Medium

Lunch

Shrimp Avocado Salad

Calories: 494

Ingredients:

  • Shrimp 150g
  • Avocado 1 piece
  • Bell peppers 50g
  • Corn 50g
  • Lemon juice 1 tablespoon
  • Salt to taste
  • Pepper to taste

Cooking Steps:

  1. Step 1: Peel and devein 150g of shrimp, then cook in a non-stick pan over medium heat until fully cooked through, about 5 minutes.
  2. Step 2: In a large bowl, combine 1 chopped avocado, 50g of sliced bell peppers, and 50g of corn kernels.
  3. Step 3: Add the cooked shrimp to the bowl, then squeeze lemon juice over the top.
  4. Step 4: Season with salt and pepper, toss gently to combine.
20 minutes
Medium

Dinner

Cajun Spiced Chicken with Sweet Potato Mash

Calories: 616

Ingredients:

  • Chicken breast 200g
  • Cajun spice 1 tablespoon
  • Salt to taste
  • Pepper to taste
  • Sweet potatoes 200g

Cooking Steps:

  1. Step 1: Season a 200g chicken breast with Cajun spice, salt, and pepper.
  2. Step 2: Cook chicken breast in a pan over medium heat for about 10 minutes or until cooked through.
  3. Step 3: Peel and chop 200g of sweet potatoes into cubes.
  4. Step 4: Boil sweet potatoes in salted water until tender, about 10 minutes. Drain and mash with a fork.
  5. Step 5: Serve the cooked chicken alongside the sweet potato mash.
25 minutes
Medium

Sunday

Breakfast

Veggie Scramble with Bell Peppers

Calories: 400

Ingredients:

  • Eggs 3 eggs
  • Red bell pepper 50g
  • Mushrooms 50g
  • Olive oil 1 tablespoon
  • Cilantro 10g

Cooking Steps:

  1. Step 1: Crack the eggs into a bowl, add a pinch of salt and pepper, and whisk until well combined.
  2. Step 2: Heat the olive oil in a non-stick pan over medium heat.
  3. Step 3: Add bell peppers and mushrooms, and sauté for about 5 minutes until softened.
  4. Step 4: Pour the eggs into the pan and gently stir the mixture, continuously scraping the bottom to scramble the eggs.
  5. Step 5: Once the eggs are cooked through, turn off the heat and stir in the chopped cilantro.
  6. Step 6: Transfer to a plate and serve warm.
20 minutes
Medium

Lunch

Grilled Steak Salad

Calories: 500

Ingredients:

  • Steak 150g
  • Mixed greens 100g
  • Cherry tomatoes 50g
  • Cucumber 50g
  • Avocado 1 small
  • Olive oil 1 tablespoon
  • Lime juice 1 tablespoon

Cooking Steps:

  1. Step 1: Season the steak with salt and pepper on both sides.
  2. Step 2: Heat a grill pan over medium-high heat.
  3. Step 3: Grill the steak for about 4 minutes on each side for medium-rare, or longer to your liking.
  4. Step 4: In a large bowl, toss mixed greens, cherry tomatoes, cucumber slices, and avocado.
  5. Step 5: Slice the grilled steak thinly and place over the salad.
  6. Step 6: Drizzle with olive oil and lime juice. Toss gently to combine before serving.
25 minutes
Medium

Dinner

Teriyaki Chicken with Vegetable Stir Fry

Calories: 600

Ingredients:

  • Chicken breast 150g
  • Gluten-free soy sauce 2 tablespoons
  • Ginger 5g
  • Broccoli 100g
  • Bell pepper 50g
  • Carrots 50g
  • Quinoa 100g
  • Olive oil 1 tablespoon

Cooking Steps:

  1. Step 1: Slice the chicken breast into thin strips.
  2. Step 2: In a bowl, mix gluten-free soy sauce, a pinch of sugar, and ginger to make a teriyaki sauce.
  3. Step 3: Marinate the chicken in the sauce for 10 minutes.
  4. Step 4: In a large pan, heat oil over medium heat.
  5. Step 5: Add broccoli, bell pepper, and carrots, stir-fry for about 5 minutes.
  6. Step 6: Add marinated chicken and cook until golden brown and cooked through.
  7. Step 7: Serve the stir fry over prepared quinoa.
25 minutes
Medium

Enhance Your Health with AI Meal Planning at Rex.Fit

Embrace the convenience of AI meal planning to enrich your dietary experience and meet your wellness objectives. Rex.Fit is your partner in crafting a nutritious meal plan that aligns with your taste and supports your fitness journey:

  • Custom AI Meal Plans: Experience the benefits of free meal planning with Rex.Fit Meal Planner. Our AI-driven platform generates personalized weekly meal plans that cater to your dietary preferences and health goals, making mealtime both enjoyable and goal-oriented.
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  • Expert Virtual Coaching: Leverage Rex.Fit's virtual coaching for professional advice on integrating your preferred dishes into a balanced diet and sustaining a dynamic lifestyle.
  • Insightful AI Body Scanning: Utilize Rex.Fit's AI-powered body scanner for comprehensive body composition analysis, allowing you to see the effects of various foods on your health and fitness progress.

Explore Rex.Fit's innovative solutions to support your health and wellness at Rex.Fit.

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