Hello Happy People! Who here has a resolution to eat healthy, but has only been going for two days and has given up because he’s bored?

Often, we are trapped by the stigma that we are healthy food menu it is synonymous with bland boiled chicken breast, clear vegetables without salt, and a taste that makes the tongue “suffer”. In fact, the key to consistent healthy diet is the feeling of happiness when eating it, you know!

In this article, A happy life I will share menu inspiration for 7 full days that is not only healthy, but also rich in taste. The goal? So that you can remain enthusiastic about living a healthy life without feeling tormented.

Why Do We Often Fail on a Healthy Diet?

Before getting into the menu, let’s first understand why we often “cheat” from a healthy diet. Usually because:

• Lack of Variety: The menu is the same (monotonous).
• Too Extreme: Immediately cut out the salt and sugar (tongue shocked).
• Hassle: Feel like preparing healthy food takes a long time.

The solution is Meal Preparation and menu rotation. According to the health site Healthline, planning a menu at the beginning of the week can increase the chances of diet success by up to 50%.

1 Week Healthy Food Menu Schedule

The following is a sample menu that Happy People can try. Don’t worry, you can still use onions and a little salt for the seasoning!

Monday: Early Week Spirit

• Breakfast: Oatmeal topped with banana and a little honey.
• Have lunch: Fish sauce (steamed) + brown rice + sautéed garlic kale.
• Dinner: Vegetable salad with olive oil & lemon dressing + boiled egg.

Tuesday: Protein Power

• Breakfast: Toasted wheat toast + avocado (Avocado Toast) + boiled sunny side up egg.
• Have lunch: Black pepper grilled chicken breast + boiled potatoes + boiled green beans.
• Dinner: Clear tofu soup with ear mushrooms.

Wednesday: All Traditional

• Breakfast: Green bean porridge (little sugar/replace palm sugar) without thick coconut milk.
• Have lunch: Gado-gado (peanut sauce separated/not too much) + bacem tofu and tempeh (without deep frying).
• Dinner: Fish in sour sauce (pindang) without rice.

Thursday: Western Twist

• Breakfast: Smoothie bowl (dragon fruit, mango, plain yogurt).
• Have lunch: Whole wheat pasta aglio olio with shrimp and broccoli.
• Dinner: Sauteed chicken breast with mushrooms in oyster sauce + fresh lettuce.

Friday: Seafood Lovers

• Breakfast: Vegetable omelet (spinach, tomatoes, onions).
• Have lunch: Grilled mackerel fish + dabu-dabu chili sauce + corn rice.
• Dinner: Capcay clear seafood soup.

Saturday: Cheating (But Controlled)

• Breakfast: Banana pancakes (no flour, just banana + egg).
• Have lunch: Chicken soup (without coconut milk/use candlenuts only) + half a portion of rice.
• Dinner: Fresh cut fruit (watermelon/melon).

Sunday: Detox Preparation

• Breakfast: Green juice (kale/spinach, pineapple, coconut water).
• Have lunch: Tempe steak with black pepper sauce + sweet corn salad.
• Dinner: Pumpkin cream soup (pumpkin soup).

Tips so you don’t get bored & stay consistent

The key to the menu above is spice game. Don’t be afraid to use turmeric, ginger, galangal, lemongrass, shallots and garlic. These spices make delicious food without needing a lot of artificial flavoring.

Apart from food, don’t forget to take care of your mental health. Eating healthy is a form of gratitude to our body, not punishment. You can also read the Happy Life article about how to keep your mind positive while on a diet.

Conclusion

Healthy living is a long journey, not a sprint. By organizing healthy food menu varied during the week, you not only maintain your weight, but also maintain your mood like.

Ready to try the menu challenge above next week? Come on, shop for the ingredients now! Don’t forget to share photos of your healthy food and tag us, Happy People!

Stay healthy, stay happy!