Eating healthy doesn’t have to mean eating the same salad every day. This 7-day healthy meal plan gives you a different colorful bowl for every day of the week—from juicy shrimp and avocado to teriyaki chicken and BBQ salmon.

Most of these recipes make 1 generous serving and can easily be doubled or tripled for meal prep.

Monday — Seared Shrimp, Corn & Avocado Rice Bowl

Start the week with a fresh, colorful shrimp bowl packed with creamy avocado, smoky corn and homemade tomato salsa.

Ingredients

• 5 oz (140 g) raw shrimp, peeled and deveined
• 1 cup cooked white or brown rice
• ½ cup corn kernels
• ½ avocado, sliced
• ½ cup diced tomatoes
• 2 tbsp finely diced red onion
• 1 tbsp fresh lime juice
• 1 tsp olive oil
• 2 tbsp chopped cilantro
• ½ tsp smoked paprika
• ¼ tsp garlic powder
• Salt and black pepper to taste

Instructions

Mix the diced tomatoes, red onion, half of the cilantro, lime juice and a pinch of salt to make a quick salsa.

Heat a skillet over medium-high heat and lightly char the corn for 3–4 minutes. Remove and set aside.

Season the shrimp with smoked paprika, garlic powder, salt and pepper. Add olive oil to the skillet and sear the shrimp for about 2 minutes per side, or until opaque and fully cooked.

Add rice to a bowl and arrange the shrimp, grilled corn, tomato salsa and avocado on top. Finish with cilantro and an extra squeeze of lime.

Tuesday — Spicy Grilled Chicken Mexican Rice Bowl

This protein-packed chicken bowl combines smoky spices, sweet corn and fresh lime for an easy weekday lunch.

Ingredients

• 5 oz (140 g) boneless, skinless chicken breast
• 1 cup cooked rice
• ½ cup corn
• ½ lime
• 1 tsp olive oil
• ½ tsp smoked paprika
• ½ tsp chili powder
• ¼ tsp ground cumin
• ¼ tsp garlic powder
• 2 tbsp chopped cilantro
• Salt and pepper to taste

Instructions

Combine paprika, chili powder, cumin, garlic powder, salt and pepper. Rub the seasoning over the chicken.

Heat olive oil in a grill pan or skillet over medium-high heat. Cook the chicken until golden on both sides and the center reaches 165°F (74°C). Let it rest for a few minutes before slicing.

In the same pan, cook the corn until lightly charred. Season it with lime juice, a little chili powder and cilantro.

Serve the sliced chicken over warm rice with the seasoned corn and fresh lime wedges.

Wednesday — Shrimp & Guacamole Tostadas

Midweek calls for something crunchy. These tostadas combine crispy tortillas with creamy guacamole, juicy shrimp and fresh salsa.

Ingredients

• 2 small corn tortillas
• 4 oz (115 g) shrimp
• 1 small avocado
• ½ cup diced tomatoes
• 2 tbsp diced red onion
• 1 tbsp lime juice
• 1 tsp olive oil
• ¼ tsp chili powder
• ¼ tsp garlic powder
• Fresh cilantro
• Salt and pepper

Instructions

Bake the corn tortillas at 400°F (200°C) for approximately 6–10 minutes, flipping once, until crisp and golden. Watch them closely so they don’t burn.

Mash the avocado with half of the lime juice and a pinch of salt.

Combine tomatoes, red onion, cilantro and the remaining lime juice for the salsa.

Season the shrimp with chili powder, garlic powder, salt and pepper. Sear in olive oil over medium-high heat until opaque and cooked through.

Spread guacamole over each crispy tostada, then add grilled shrimp and tomato salsa. Garnish with cilantro.

Thursday — Spicy Glazed Salmon Rainbow Bowl

Salmon, avocado and crunchy vegetables make this one of the most satisfying bowls of the week.

Ingredients

• 5 oz (140 g) salmon fillet
• 1 cup cooked rice
• ½ avocado, sliced
• ½ small cucumber, sliced
• ⅓ cup shredded carrots
• 1 tsp sesame seeds

For the glaze

• 1 tbsp low-sodium soy sauce
• 1 tsp honey
• 1 tsp sriracha or chili sauce
• ½ tsp sesame oil

Instructions

Mix the soy sauce, honey, chili sauce and sesame oil.

Cut the salmon into large cubes and brush with the glaze.

Cook the salmon in a skillet over medium heat for several minutes on each side until caramelized and cooked to your preferred doneness. For food-safety guidance, the USDA recommends 145°F (63°C) for fish.

Fill a bowl with rice and arrange the glazed salmon, avocado, cucumber and shredded carrots on top.

Drizzle over a little extra prepared sauce and finish with sesame seeds.

Vegetarian option: Replace the salmon with extra-firm tofu and cook until crisp and golden.

Friday — Savory Chicken & Broccoli Rice Bowl

Simple ingredients, big flavor. This chicken and broccoli bowl is ideal when you want a quick high-protein dinner.

Ingredients

• 5 oz (140 g) chicken breast, sliced
• 1 cup cooked rice
• 1 cup broccoli florets
• 1 tsp olive oil
• 1 tsp sesame seeds

For the sauce

• 1½ tbsp low-sodium soy sauce
• 1 tsp honey
• 1 tsp rice vinegar
• ½ tsp sesame oil
• 1 small garlic clove, minced
• ½ tsp grated fresh ginger
• 1 tsp cornstarch
• 2 tbsp water

Instructions

Whisk all the sauce ingredients together until smooth.

Steam the broccoli until bright green and just tender.

Heat olive oil in a skillet and cook the chicken until browned and completely cooked through, reaching 165°F (74°C) internally.

Add the sauce and simmer briefly until glossy and slightly thickened. Stir in the broccoli.

Serve over warm rice and sprinkle with sesame seeds.

Saturday — BBQ Salmon with Turmeric Rice & Mango Avocado Salsa

Saturday gets a tropical upgrade with sweet-and-smoky salmon, golden rice and refreshing mango salsa.

Ingredients

• 5 oz (140 g) salmon fillet
• 1 tbsp BBQ sauce
• 1 cup cooked rice
• ¼ tsp ground turmeric
• ½ cup diced mango
• ½ avocado, diced
• 2 tbsp diced red onion
• 1 tbsp lime juice
• Fresh cilantro
• Salt and pepper

Instructions

Mix the mango, avocado, red onion, lime juice and cilantro. Season lightly with salt and set aside.

Stir turmeric into freshly cooked rice until evenly golden.

Brush the salmon with BBQ sauce. Pan-sear or bake until flaky and cooked to your preferred doneness.

Place the turmeric rice in a bowl, add the BBQ salmon and spoon plenty of mango-avocado salsa alongside it.

Finish with fresh cilantro and lime.

Sunday — Teriyaki Chicken, Broccoli & Avocado Bowl

Finish the week with a comforting teriyaki chicken bowl featuring a sweet-savory glaze and plenty of greens.

Ingredients

• 5 oz (140 g) boneless, skinless chicken
• 1 cup cooked white or brown rice
• 1 cup broccoli florets
• ½ avocado, sliced
• 1 tsp sesame seeds
• 1 tsp cooking oil

For the teriyaki sauce

• 1½ tbsp low-sodium soy sauce
• 1 tbsp water
• 1 tsp honey
• ½ tsp sesame oil
• ½ tsp grated ginger
• 1 small garlic clove, minced
• ½ tsp cornstarch

Instructions

Whisk the teriyaki sauce ingredients together.

Heat oil in a skillet and cook the chicken until golden and completely cooked through. Pour in the teriyaki sauce and toss until the chicken is coated in a shiny glaze.

Steam the broccoli until tender but still vibrant green.

Add rice to a bowl, followed by the teriyaki chicken, broccoli and sliced avocado. Sprinkle with sesame seeds and serve warm.

Easy Meal-Prep Tips

To make the whole week easier, cook a large batch of rice ahead of time, wash and chop your vegetables, and prepare sauces separately. Store cooked proteins and other perishable ingredients refrigerated in airtight containers, and follow appropriate food-storage times.

Keep avocado, fresh salsa and crunchy garnishes separate until serving so every bowl still tastes fresh.

You can also swap white rice for brown rice, quinoa or cauliflower rice, adjust the vegetables based on what you have, and increase or decrease portions according to your needs.

Ready for Your 7-Day Healthy Challenge?

Seven days. Seven different bowls. No boring meals. 🥑🍤🥦

Save these recipes for your next meal-prep week and mix and match your favorite proteins, vegetables and sauces.

Which one would you make first: Monday’s shrimp bowl or Saturday’s BBQ salmon?

Comment “HEALTHY” to get the full 7-day recipe collection!