Summer is here and with the heat comes the need for lighter, cleaner and energy-boosting meals. This weekly plan is simple, delicious and incorporates our herbal supplements for added wellness support.

Eating well doesn’t need to be complicated. This easy 7-day plan gives you balanced meals, summer-friendly recipes and smart ways to include your herbal products like Moringa and Ashwagandha for better energy, lower stress and overall wellness.

All meals support hypertension-friendly living, focus on low sodium and use whole-food ingredients.

 

🌿 How to Use Your Herbal Supplements in This Plan

• Moringa → boost energy, iron, calcium, skin glow
• Ashwagandha → reduce stress, improve mood, support hormone balance

You’ll see when to add each—usually by opening 1–2 capsules into smoothies, bowls or drinks.

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WEEKLY MEAL PLAN

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DAY 1

Breakfast:

Moringa Tropical Smoothie
Blend pineapple, banana, spinach, yoghurt, water + 1–2 capsules of Moringa.

Lunch:

Mediterranean Chickpea Salad
Chickpeas, cucumber, tomatoes, olives, red onion, parsley, olive oil + lemon.

Supper:

Grilled Chicken & Veggie Bowl
Chicken breast, roasted peppers, baby marrow, brown rice.

Snack:

Greek yoghurt + berries.

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DAY 2

Breakfast:

Overnight Oats with Ashwagandha Cinnamon
Oats, chia seeds, almond milk, apple, cinnamon + 1 capsule Ashwagandha.

Lunch:

Tuna Wholegrain Sandwich
Tuna, cucumber, lettuce, whole-wheat bread, avocado.

Supper:

Lentil & Vegetable Curry
Lentils, carrots, spinach, tomatoes, coconut milk, mild curry.

Snack:

Air-popped popcorn.

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DAY 3

Breakfast:

Green Glow Moringa Yoghurt Bowl
Yoghurt, kiwi, granola, honey + 1 capsule Moringa.

Lunch:

Chicken Wrap
Whole-wheat wrap, grilled chicken, lettuce, salsa, plain yoghurt dressing.

Supper:

Baked Hake & Sweet Potato
Hake fillet, lemon, garlic, steamed green beans.

Snack:

Apple + peanut butter.

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DAY 4

Breakfast:

Ashwagandha Choc Smoothie
Banana, cocoa, peanut butter, milk + 1 capsule Ashwagandha.

Lunch:

Quinoa Veggie Bowl
Quinoa, cucumbers, peppers, feta, lemon dressing.

Supper:

Stir-Fry Beef & Broccoli
Lean beef strips, broccoli, carrots, soy-free stir-fry sauce.

Snack:

Handful of nuts.

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DAY 5

Breakfast:

Moringa Mango Chia Pudding
Chia seeds soaked in milk, mango + 1 capsule Moringa.

Lunch:

Spinach & Feta Omelet
3 eggs, spinach, feta, tomato side.

Supper:

Roast Chicken & Veg Tray Bake
Chicken thighs, potatoes, carrots, rosemary.

Snack:

Carrot sticks + hummus.

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DAY 6

Breakfast:

Ashwagandha Banana Oat Pancakes
Oats, banana, egg, baking powder + 1 capsule Ashwagandha mixed into batter.

Lunch:

Tuna Salad Bowl
Tuna, lettuce, tomato, cucumber, pumpkin seeds.

Supper:

Veggie Pasta
Wholegrain pasta with peppers, spinach, olive oil, garlic.

Snack:

Watermelon slices.

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DAY 7

Breakfast:

Moringa Green Apple Juice
Blend green apple, spinach, cucumber, ginger + 1 capsule Moringa.

Lunch:

Mediterranean Couscous Bowl
Couscous, chickpeas, parsley, lemon, cherry tomatoes.

Supper:

Grilled Fish Tacos
Grilled fish, cabbage slaw, yoghurt sauce, corn tortillas.

Snack:

Dark chocolate (small piece).

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🛒 WEEKLY SHOPPING LIST

Produce

• Spinach 
• Mixed salad greens
• Cucumbers
• Tomatoes
• Red onion
• Peppers 
• Broccoli
• Green beans
• Carrots
• Baby marrow
• Sweet potatoes
• Potatoes
• Mango
• Pineapple
• Bananas
• Apples (green + red)
• Kiwi
• Watermelon
• Lemon (6)
• Ginger

Protein

• Chicken breasts
• Chicken thighs
• Lean beef strips
• Hake or other white fish
• Eggs
• Canned chickpeas
• Canned tuna
• Lentils (dry or canned)

Grains & Staples

• Brown rice
• Whole-wheat bread
• Wholegrain pasta
• Quinoa
• Couscous
• Chia seeds
• Oats
• Granola

Dairy & Alternatives

• Yoghurt (Greek or plain)
• Milk or almond milk
• Feta cheese

Pantry

• Olive oil
• Honey
• Peanut butter
• Cocoa powder
• Mild curry powder
• Garlic
• Salt-free spice blends

Snacks

• Nuts
• Dark chocolate
• Hummus

Your Herbal Products

• Moringa (for smoothies & bowls)
• Ashwagandha (for calm-support breakfasts)