11M
Deaths linked to poor diet each year
Unhealthy diets were linked to about 11 million adult deaths worldwide in 2017 — more than any other risk factor, including tobacco.
Source: GBD, The Lancet 2019
Diet plans
Four sample one-week plans built on the healthy plate. Use them as a starting point and adjust portions to your needs.
Key facts
4
sample weekly plans to choose from
3 + 2
meals and snacks a day
½
of each plate is vegetables
0
foods banned — balance over restriction
Balanced plan
Everyday healthy eating for the whole family.
| Day | Breakfast | Lunch | Dinner | Snack |
|---|---|---|---|---|
| Mon | Overnight oats with berries | Chickpea quinoa bowl | Red lentil soup + salad | Apple + almonds |
| Tue | Eggs, whole-grain bread, tomato | Chicken fattoush | Vegetable stir-fry with brown rice | Yoghurt |
| Wed | Yoghurt parfait | Leftover stir-fry | Salmon & sweet potato | Carrots + hummus |
| Thu | Shakshuka | Lentil soup + bread | Baked falafel salad | Banana |
| Fri | Banana oat pancakes | Hummus veggie plate | Grilled chicken + vegetables | Dates + laban |
| Sat | Labneh, za'atar, cucumber | Chicken stir-fry | Shakshuka + salad | Orange + walnuts |
| Sun | Green smoothie + eggs | Family meal: grilled fish, salad, bulgur | Light soup | Fruit |
How to use these plans
Pick the plan that fits your taste, swap meals between days freely, and adjust portions to your hunger and activity level.
Related articles
General guidance, not a personal plan. See a doctor or dietitian for a plan made for you.
World health facts
All facts1 in 5
Deaths tied to diet
Roughly one in every five deaths globally is associated with dietary risks.
Source: GBD, The Lancet 2019
17.9M
Heart disease deaths per year
Cardiovascular diseases are the world's leading cause of death; an unhealthy diet is a key risk factor.
Source: WHO 2021
830M
People living with diabetes
Adults with diabetes rose from about 200 million in 1990 to around 830 million in 2022.
Source: WHO / NCD-RisC, The Lancet 2024