When it comes to feeling your best—whether you’re navigating perimenopause, aiming for weight management, or simply focusing on your overall wellbeing—healthy eating plays a vital role.
On my Instagram, I’ve created a helpful series to make healthy eating easier and more approachable:
- 7-Day Healthy Breakfasts
- 7-Day Healthy Lunches
- Coming soon: 7-Day Healthy Dinners
Today, I want to show you how to take the 7-Day Healthy Breakfast plan and turn it into a complete, personalized healthy eating routine. With just a few tweaks and your own creative touches, you can build another 7-day plan that works for you and your goals.
Before you dive in, be sure to check out my previous blog post on the Mediterranean diet—it’s a fantastic foundation and guide to follow throughout this journey.
Instagram Page: Weekly Breakfast Plan
| Day | First Week | Second Week |
| Day 1 | Toast with nut butter, topped with blueberries and raspberries. Greek yoghurt with chia seeds, kiwi, and mandarin. | Blueberry and raspberry smoothie with your choice of milk, nut butter, yoghurt, and chia seeds. Morning tea snack: kiwi and/or mandarin. |
| Day 2 | Toast with goat cheese (optional), sliced bananas, and chia seeds. | Banana and chia seed smoothie with Greek yoghurt. Morning tea: a slice of toast with nut butter or goat cheese. |
| Day 3 | Toast with leafy greens, smoked salmon, and cucumber. | Toast with leafy greens, cucumber, and cottage cheese. Drizzle with olive oil. |
| Day 4 | Poached eggs on sourdough with avocado. | Sourdough with avocado, chia seeds, cherry tomatoes, crushed nuts, and a drizzle of olive oil. |
| Day 5 | Berry smoothie with chia seeds. | Prepare the night before: Yoghurt pot with chia seeds, rolled oats, and a splash of milk. Set in the fridge and top with berries in the morning. |
| Day 6 | Yoghurt and chia pudding with fruits of your choice. | Smoothie with your choice of fruits (e.g. mango, berries), chia seeds, topped with coconut flakes and cacao nibs. |
| Day 7 | Omelette with tomatoes. | Omelette with spinach or shallots. |
So, Kickstart Your Health Journey: 14 Days of Nourishing Breakfasts + Mindful Movement
The above table is a fresh way to start your mornings. I’ve created a simple, nourishing breakfast plan that you can rotate weekly. Whether you choose to stick with the same breakfast for an entire week or alternate daily, this flexible guide gives you 14 days of meal ideas—or stretch it out into 7 weeks by repeating each day’s recipe for a full week.
✨ Why these ingredients?
Each ingredient has been thoughtfully selected for its antioxidant benefits, support in balancing hormones, boosting general wellbeing, and aiding weight management. But here’s the honest truth—healthy eating must go hand-in-hand with movement. Whether it’s walking, swimming, or low-impact exercise, our bodies are made to move. It’s essential for a long, vibrant life.
💪 Join Our Wellness Community
Every Friday afternoon, I lead a low-impact fitness class for women and teens. We blend light weights, Zumba-style movement, and pad work to build strength, energy, and confidence in a fun and inclusive space. Contact me for more details.
📲 Want the full list of ingredients and spices I use?
Follow and connect with me:
Facebook: Mindfulness Meditation & Kids, Teens & Family Yoga
Instagram: @Mindfulness Meditation & Yoga
🌿 Bonus: Free Yoga Sequence
I’ve also included a gentle yoga flow perfect for anyone, especially those navigating perimenopause or menopause. These poses are also excellent for strength and conditioning. Aim to hold each posture for 15 to 20 seconds, listen to your body, and modify as needed. End with a simple lying-down breathing technique for deep relaxation—you’ll be amazed at how transformative this short practice can be.
🧘♀️ Try the yoga or meals? I’d love to hear from you!
Leave a comment and let me know how it goes—or message me if you’re interested in family meal planning or joining our fitness group.
Meditation and family yoga 