Here's a sample 7-day healthy diet plan for a normal, healthy Adult.

This plan emphasizes a balanced intake of nutrients from a variety of food groups to support overall health and well-being:

Day 1:

Breakfast: Greek yogurt topped with fresh berries and a sprinkle of nuts/seeds.

Lunch: Grilled chicken salad with mixed greens, cherry tomatoes, cucumbers, and a light vinaigrette dressing

Snack: Carrot sticks with hummus.

Dinner: Baked salmon with quinoa and steamed broccoli.

Day 2:

Breakfast: Oatmeal cooked with almond milk, sliced bananas, and a drizzle of honey.

Lunch: Lentil soup with whole-grain bread.

Snack: Apple slices with peanut butter.

Dinner: Stir-fried tofu with bell peppers, snap peas, and brown rice.

Day 3:

Breakfast: Whole-grain toast topped with avocado slices and a poached egg.

Lunch: Turkey and vegetable wrap with whole-grain tortilla.

Snack: Greek yogurt with sliced almonds.

Dinner: Grilled shrimp skewers with quinoa salad (tomatoes, cucumber, feta cheese, olives).

Day 4:

Breakfast: Smoothie made with spinach, banana, berries, and almond milk.

Lunch: Chickpea salad with diced bell peppers, cherry tomatoes, parsley, and lemon-tahini dressing.

Snack: Cottage cheese with pineapple chunks.

Dinner: Grilled chicken breast with roasted sweet potatoes and green beans.

Day 5:

Breakfast: Scrambled eggs with sautéed spinach and whole-grain toast.

Lunch: Quinoa tabbouleh salad with diced cucumber, parsley, mint, tomatoes, and a lemon dressing.

Snack: Trail mix (nuts, seeds, dried fruit).

Dinner: Baked cod with asparagus and wild rice pilaf.

Day 6:

Breakfast: Overnight chia seed pudding made with almond milk, topped with sliced strawberries.

Lunch: Spinach and feta stuffed bell peppers.

Snack: Sliced pear with cottage cheese.

Dinner: Grilled vegetable kebabs (zucchini, bell peppers, mushrooms) with couscous.

Day 7:

Breakfast: Whole-grain waffles topped with Greek yogurt and mixed berries.

Lunch: Quinoa and black bean salad with corn, red onion, cilantro, and lime dressing.

Snack: Edamame beans (steamed soybeans).

Dinner: Baked chicken thighs with roasted Brussels sprouts and a side of barley.

Remember to drink plenty of water throughout the day and adjust portion sizes based on individual calorie needs and activity levels. This meal plan provides a balance of protein, healthy fats, fiber, vitamins, and minerals to support overall health and energy levels. Feel free to customize based on personal preferences and dietary restrictions. If you have specific dietary concerns or health conditions, it's advisable to consult with a registered dietitian or healthcare professional for personalized guidance.