Your 7-Day Meal Plan

Recipes and tips to simplify your week, boost your energy, and fuel your life.

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Simple, Nourishing Meals That Fit Your Life

Meal planning shouldn’t feel overwhelming—it should make your life easier. The most effective approach is one that’s simple, consistent, and adaptable to your lifestyle.

That’s exactly what these recipes offer. They’re fresh, nourishing, and flexible—meals you’ll actually look forward to eating again and again. With easy swaps and endless variations, they’re designed to keep things interesting while staying in your weekly rotation.

By incorporating these balanced, versatile meals, you're supporting steady energy, better digestion, and long- term well-being. At Alaya Naturals, we believe wellness should feel achievable—not complicated. That’s why we’re also showing you how to easily fold in our supplements for an extra boost of daily nourishment.

Build a Balanced Plate for Lasting Energy

Want steady energy, better digestion, and fewer crashes? It starts with a balanced plate.

By combining fiber, healthy fats, protein, and complex carbs, you support slower digestion and avoid energy crashes. Carbs aren’t the enemy—but eating them alone can lead to blood sugar spikes. Pairing them with protein, fiber, and fat helps stabilize blood sugar levels, supports digestion, and keeps you feeling full longer.

Here’s How to Craft It:

Half Your Plate:

Non-Starchy Veggies

Fill half your plate with leafy greens, bell peppers, carrots, and other fiber-rich veggies to support digestion and add volume and nutrients.

Quarter Plate:

Protein

Include poultry, fish, beef, legumes, or eggs to support tissue repair and stabilize blood sugar.

Quarter Plate:

Complex Carbs

Complex carbohydrates are whole grains (brown rice, quinoa), starchy vegetables (sweet potatoes, squash), or legumes. These options provide essential nutrients and fiber, supporting overall health.

Yellow outline of a water droplet with two leaves inside.

Add Healthy Fats

Healthy fats to aid nutrient absorption and promote satiety. Sources include avocados, nuts, seeds, olive oil, and fatty fish like salmon. Healthy fats contribute to slower digestion and help stabilize blood sugar levels.

Purple outline of a cotton plant with a leaf.

Boost with Fiber

Fiber slows sugar absorption, supports digestion, and helps maintain steady blood glucose. Prioritize fruits, veggies, whole grains, legumes, nuts, and seeds.

Practical Meal Planning Tips

Plan Ahead

Prep ingredients once or twice a week—chopped veggies, cooked grains, marinated proteins—to make meals quick and stress-free.

Stay Hydrated

Choose water, herbal teas, or citrus-infused sparkling water to support energy and digestion.

Eat the Rainbow

A colorful plate delivers a wide range of nutrients and antioxidants.

Follow the 80/20 Rule

Prioritize whole, nourishing foods most of the time, with room for flexibility and enjoyment.

Stock Staples

Keep essentials like canned beans, frozen veggies, grains, eggs, and healthy fats on hand for easy meals.

Cook Once, Eat Twice

Double recipes to freeze or repurpose leftovers for quick lunches or busy nights.

Make It Easy to Grab

Use clear containers and label leftovers to keep healthy options visible and reduce waste.

Get Others Involved

Meal planning is more fun (and sustainable) when it’s a shared effort.

By adopting this balanced approach to meal composition, you can support your body's nutritional needs, maintain steady energy levels, and effectively manage blood sugar. Remember, consistency is key, and small, mindful changes can lead to significant health benefits over time.

Recipes

High Protein Breakfast Casserole

Chunky Monkey Overnight Oats

Breakfast Recipes

High Protein Breakfast Casserole

Serves 8-9

This savory, protein-packed casserole is perfect for make-ahead mornings—loaded with protein : turkey sausage, veggies, eggs, and cheese for a balanced start that keeps you full and energized. Bake in a casserole dish or muffin tin for individual cups.

Subs/Add-ins: Sub with bacon, sausage, ham, extra veggies, different vegetables.

Ingredients:

2 teaspoons olive oil or avocado oil
1/2 pound ground turkey breakfast sausage (sub: pork breakfast sausage, tofu, ham or extra veggies)
1 large red bell pepper, cored, seeded, and diced
2 garlic cloves, minced
5 ounces (half package) frozen spinach, thawed and squeezed of all excess moisture (sub: 4 packed cups fresh baby spinach or stemmed kale, roughly chopped and sauteed until wilted)
3/4 cup shredded mozzarella cheese, divided
10 large eggs
1/2 cup grated Parmesan cheese
1/2 cup milk
Pinch of red pepper flakes
Salt and pepper

Directions:

Preheat oven to 350°F and grease an 8×8 or 9×9-inch casserole dish or muffin tin with butter.
In a skillet, cook turkey sausage in 1 tsp oil over medium-high heat until no longer pink, breaking it up. Drain and spread in a casserole dish.
Add another tsp oil if needed, then sauté bell pepper for 4–5 min with a pinch of red pepper flakes, salt, and pepper. Stir in garlic for 30–60 sec, then remove from heat.
Layer pepper mixture over sausage, then add spinach, 1/2 cup mozzarella, and all the feta.
In a bowl, whisk eggs, milk, Parmesan, and 1/2 tsp black pepper. Pour over the casserole. Top with remaining 1/4 cup mozzarella.
Bake 40–50 min, rotating halfway. It’s done when the center barely jiggles and a knife comes out clean.
Let cool slightly before slicing. Store leftovers in the fridge for up to 5 days.

Chunky Monkey Overnight Oats

Serves 1

A creamy, satisfying overnight oats recipe with peanut butter, banana, and a scoop of Alaya Protein—packed with fiber, healthy fats, and a touch of sweetness to kickstart your day.

Subs/Add-ins: Swap out peanut butter for other nut butters, fruit, chopped walnuts

Ingredients:

¾ cup rolled oats
1 cup unsweetened milk of choice
1 tbsp chia seeds
1 tbsp raw cacao nibs
1 tbsp peanut butter
1 scoop of Alaya Grass Fed Whey Protein Powder (Vanilla)
1 tbsp hemp seeds
½ banana sliced
Drizzle of pure maple syrup

Directions:

Add the oats, milk, and chia seeds to a mason-style jar container and mix well. Set in the fridge overnight.
In the morning before serving, top with cacao nibs, peanut butter, hemp seeds, banana slices, and pure maple syrup.
Enjoy!

Dinner Recipes

Collagen Cauliflower Mac ‘n Cheese

Serves 4

This no-fuss, protein-rich salad combines canned salmon, crunchy celery, dill, and creamy mayo for a refreshing meal served with lettuce cups or crackers—easy to prep, easier to love.

Subs/Add-ins: Swap chicken or tuna and eat with lettuce cups, salad or seed crackers.

Ingredients:

¼ tsp Olive oil, to grease pan
1 large cauliflower head, cut into small florets
½ cup kefir
½ cup cottage cheese
1½ cups shredded cheese of your liking
3 scoops Alaya Multi Collagen Powder (unflavored)
½ teaspoon black pepper
½ teaspoon sea salt
⅛ teaspoon garlic powder

Directions:

Preheat oven to 375°F and grease 8 x 8 pan.
Bring a pot of salted water to a boil. Add cauliflower and cook 5 minutes. Drain and pat dry. Lay into greased pan.
In a saucepan over medium-high heat, mix together kefir and cottage cheese until smooth.
Stir in cheddar, Collagen, salt, black pepper, and garlic powder and continue stirring until fully blended.
Pour over cauliflower and stir. Top with additional cheese if desired.
Bake for 15 minutes and enjoy!

Bolognese with Zoodles

Serves 4

A hearty, veggie-forward Bolognese sauce simmered to perfection and served over zucchini noodles—customizable with tempeh or meat and packed with nourishing, slow-cooked flavor.

Subs/Add-ins: Swap tempeh with sausage or ground beef and swap zoodles with a high protein noodle or spaghetti squash.

Ingredients:

2 carrots
3 ribs celery
1 yellow onion
5 garlic cloves
10 cremini mushrooms
1/4 cup extra virgin olive oil
8oz tempeh or 1lb of ground beef
1- 6oz can tomato paste (unsalted)
1- 14oz can crushed tomatoes (unsalted)
1 cup red wine

16 fresh sprigs thyme (tied with cooking twine)
2 bay leaves
1/2 teaspoon dried oregano
11⁄2 cups water
11⁄4 teaspoons ground black pepper
23⁄4 teaspoons coarse sea salt
2 Tablespoons nutritional yeast
2 teaspoons apple cider vinegar
4-6 zucchinis

Directions:

In a food processor, puree the carrots, celery, onion, garlic, and mushrooms.
Heat olive oil in a large skillet or shallow pot over medium heat. Add the pureed vegetables and cook until moisture evaporates and they begin to brown.
Pulse tempeh in the food processor until coarsely ground, then add to the skillet. Cook for about 3 minutes, until lightly browned.
Stir in tomato paste and crushed tomatoes. Cook for 3 more minutes.
Add red wine and cook until nearly evaporated.
Add thyme bundle, bay leaves, oregano, water, pepper, and salt. Bring to a boil, then reduce heat and simmer for 2 hours.
Stir in nutritional yeast and apple cider vinegar 10 minutes before the end of cooking.
Remove thyme and bay leaves.
Serve sauce over spiralized zucchini noodles.

*Zucchini pasta can be made by using a vegetable spiralizer. If you do not have a vegetable spiralizer you can use a vegetable peeler and peel the zucchini into long wide noodles.

Peanut Chicken Protein Bowls

Serves 4

These vibrant bowls feature roasted sweet potatoes, juicy chicken, greens, and a tangy peanut dressing—perfect for a satisfying, nutrient-dense dinner that hits every macro.

Subs/Add-ins: swap chicken with tofu, ground beef, cauliflower rice vs brown rice.

Ingredients:

1 large sweet potato, peeled, cut into 1/2" cubes
1 large red onion, finely chopped
3 Tbsp. extra-virgin olive oil, divided
1 lb. boneless, skinless chicken breasts
1/2 tsp. garlic powder
1/2 tsp. ground ginger
1 small clove garlic, finely chopped
Juice of 1 lime
2 Tbsp. no sugar added creamy peanut butter
1 Tbsp. honey

1 Tbsp. reduced-sodium soy sauce or coconut aminos
1 Tbsp. toasted sesame oil
4 cups cooked brown rice
1 avocado, thinly sliced
2 cups baby spinach
1 Tbsp. chopped fresh cilantro
1 tsp. toasted sesame seeds
Salt and pepper to taste

Directions:

Preheat oven to 425°F. Toss potatoes and onion with 1 Tbsp olive oil, salt, and pepper on a baking sheet. Roast for 20–25 minutes until tender.
Meanwhile, heat 1 Tbsp olive oil in a skillet over medium-high. Season chicken with garlic powder, ginger, salt, and pepper. Cook about 8 minutes per side, until golden and cooked through. Let rest 10 minutes, then slice.
In a bowl, whisk together garlic, lime juice, peanut butter, honey, and soy sauce. Slowly whisk in sesame oil and remaining 1 Tbsp olive oil until smooth.
Assemble bowls with rice, roasted veggies, chicken, avocado, and spinach. Top with cilantro and sesame seeds, then drizzle with dressing.

Snack Recipes

High Fiber High Protein Chocolate Cherry Smoothie

Serves 1

This rich and creamy smoothie blends frozen cherries, banana, cocoa, and Alaya Protein Powder for a fiber-filled, antioxidant-rich snack or light meal.

Subs/Add-ins: Swap out cherries with any frozen berries, add avocado for more creaminess and healthy fats for satiety.

Ingredients:

¼ tsp Olive oil, to grease pan
1 large cauliflower head, cut into small florets
½ cup kefir
½ cup cottage cheese
1½ cups shredded cheese of your liking
3 scoops Alaya Multi Collagen Powder (unflavored)
½ teaspoon black pepper
½ teaspoon sea salt
⅛ teaspoon garlic powder

Directions:

In a blender, combine the frozen cauliflower, cherries, banana, cocoa powder, flaxseed, and almond milk.
Blend until smooth, adding small amounts of cold water if needed.
Garnish with shaved chocolate (optional), and enjoy!

Detox Green Smoothie

Serves 1

A refreshing green smoothie made with apple, pineapple, spinach, and ginger—perfect for digestion support and a gentle daily reset with a collagen boost.

Subs/Add-ins: Add frozen cauliflower, avocado for more fiber and healthy fat.

Ingredients:

1 chopped green apple (seeds & core removed)
1/2 cup water
1 cup fresh spinach
1/2 cup frozen pineapple chunks
1/2 frozen banana
1/2-inch fresh ginger
Small handful fresh cilantro
1 tablespoons fresh lime juice
1 scoop of Alaya Multi Collagen Powder (unflavored)

Directions:

First slice green apple into chunks removing core, seeds and stem.
Combine all of the ingredients in a high-speed blender and blend until smooth.
Pour into a glass and serve right away.

Homemade Protein Bar

Serves 8 (serving size = 1 bar)

These soft, naturally sweetened bars are loaded with oats, nuts, berries, and Alaya Protein for an easy grab-and-go snack or pre-workout fuel.

Subs/Add-ins: Swap out any nuts or switch up the fruits, can add dark chocolate chips or melted dark chocolate drizzle.

Ingredients:

1 cup whole rolled oats
1/4 cup coconut flour
1/4 cup shredded unsweetened coconut
1 cup dry roasted almonds
1 cup of Alaya Organic Plant Based Protein Powder (vanilla)
1/2 cup fresh or frozen blueberries
1/2 cup fresh or frozen raspberries
1/2 cup pitted and chopped dates
1/3 cup organic grade B maple syrup
1/2 teaspoon vanilla extract pinch of coarse sea salt

Directions:

Preheat the oven to 350°F.
In a food processor, blend all ingredients until fully combined and smooth.
Press the dough evenly into a parchment-lined 8×8-inch baking pan.
Bake for 20–25 minutes, until lightly golden.
Let cool completely before cutting into bars.

Dessert Recipes

Vegan Avocado Chocolate Mousse

Serves 1-2

Silky, rich, and dairy-free, this antioxidant-rich mousse features avocado, dark chocolate, and a scoop of collagen for a decadent yet nourishing treat.

Subs/Add-ins: Can add in chia seeds for more fiber, protein and texture.

Ingredients:

1 ripe avocado (medium)
3.5 oz bar dark chocolate (70-85% dark)
2 Tbsp raw cacao powder (or cocoa powder)
3/4 cup non-dairy nutmilk of your choice (almond, cashew, etc)
2 Tbsp maple syrup (add additional tbsp depending on your sweet preference)
pinch of salt
1 scoop Alaya Multi Collagen Powder (chocolate)

Directions:

Roughly chop the chocolate.
Set in a heatproof bowl and place over a small pot of simmering water (about an inch of water in the pot, and make sure the bowl does not touch the water).
Stir occasionally until chocolate is melted and set aside.
Scoop out the avocado flesh and add to the food processor.
Add all the remaining ingredients including melted chocolate.
Blend until smooth.
Taste to see whether you'd like additional maple syrup.
Eat right away or transfer to an airtight container and chill in the fridge for up to 2 days.

Coconut Collagen Popsicles

Serves 4-6

Creamy coconut milk and Alaya Collagen come together in these naturally sweetened popsicles—a refreshing dessert that supports skin, hair, and joint health.

Subs/Add-ins: Add frozen berries for a tart taste or shredded coconut for added texture.

Ingredients:

1 can (13.5 oz) coconut milk
1 scoop Alaya Multi Collagen Powder (vanilla or unflavored)
2-3 tablespoons honey or maple syrup (adjust to taste)
1 teaspoon vanilla extract

Directions:

In a blender, mix the coconut milk, collagen powder, honey or maple syrup, and vanilla. Blend until smooth. If you like texture, add shredded coconut and blend again briefly.
Try the mixture and add more sweetener or vanilla if you want.
Pour the mixture into popsicle molds, leaving a little room at the top.
Insert the sticks. If your molds have lids, use them. If not, cover with foil and poke the sticks through.
Freeze for 4–6 hours or until solid.
Run warm water over the molds for a few seconds, then gently pull out the popsicles.
Serve right away and enjoy your coconut collagen popsicles.

Alaya Staples

Stock your pantry with these versatile supplements.

5.0

Multi Collagen

$44.95

Learn More

5.0

Grass Fed Whey

$37.95

Learn More

5.0

Organic Plant-Based Protein

$39.95

Learn More

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Your 7-Day Meal Plan

Simple, Nourishing Meals That Fit Your Life

Meal planning shouldn’t feel overwhelming—it should make your life easier. The most effective approach is one that’s simple, consistent, and adaptable to your lifestyle.

That’s exactly what these recipes offer. They’re fresh, nourishing, and flexible—meals you’ll actually look forward to eating again and again. With easy swaps and endless variations, they’re designed to keep things interesting while staying in your weekly rotation.

Build a Balanced Plate for Lasting Energy

Here’s How to Craft It:

Fill half your plate with leafy greens, bell peppers, carrots, and other fiber-rich veggies to support digestion and add volume and nutrients.

Include poultry, fish, beef, legumes, or eggs to support tissue repair and stabilize blood sugar.

Complex carbohydrates are whole grains (brown rice, quinoa), starchy vegetables (sweet potatoes, squash), or legumes. These options provide essential nutrients and fiber, supporting overall health.

Healthy fats to aid nutrient absorption and promote satiety. Sources include avocados, nuts, seeds, olive oil, and fatty fish like salmon. Healthy fats contribute to slower digestion and help stabilize blood sugar levels.​

Fiber slows sugar absorption, supports digestion, and helps maintain steady blood glucose. Prioritize fruits, veggies, whole grains, legumes, nuts, and seeds.

Practical Meal Planning Tips

Plan Ahead

Prep ingredients once or twice a week—chopped veggies, cooked grains, marinated proteins—to make meals quick and stress-free.

Stay Hydrated

Choose water, herbal teas, or citrus-infused sparkling water to support energy and digestion.

Eat the Rainbow

A colorful plate delivers a wide range of nutrients and antioxidants.

Follow the 80/20 Rule

Prioritize whole, nourishing foods most of the time, with room for flexibility and enjoyment.

Stock Staples

Keep essentials like canned beans, frozen veggies, grains, eggs, and healthy fats on hand for easy meals.

Cook Once, Eat Twice

Double recipes to freeze or repurpose leftovers for quick lunches or busy nights.

Make It Easy to Grab

Use clear containers and label leftovers to keep healthy options visible and reduce waste.

Get Others Involved

Meal planning is more fun (and sustainable) when it’s a shared effort.

By adopting this balanced approach to meal composition, you can support your body's nutritional needs, maintain steady energy levels, and effectively manage blood sugar. Remember, consistency is key, and small, mindful changes can lead to significant health benefits over time.

Recipes

This savory, protein-packed casserole is perfect for make-ahead mornings—loaded with protein : turkey sausage, veggies, eggs, and cheese for a balanced start that keeps you full and energized. Bake in a casserole dish or muffin tin for individual cups.

A creamy, satisfying overnight oats recipe with peanut butter, banana, and a scoop of Alaya Protein—packed with fiber, healthy fats, and a touch of sweetness to kickstart your day.

A colorful, crunchy salad bursting with fresh veggies, black beans, quinoa, and a creamy avocado cilantro dressing—perfect for meal prep and packed with fiber and plant-based protein.

This no-fuss, protein-rich salad combines canned salmon, crunchy celery, dill, and creamy mayo for a refreshing meal served with lettuce cups or crackers—easy to prep, easier to love.

This no-fuss, protein-rich salad combines canned salmon, crunchy celery, dill, and creamy mayo for a refreshing meal served with lettuce cups or crackers—easy to prep, easier to love.

A hearty, veggie-forward Bolognese sauce simmered to perfection and served over zucchini noodles—customizable with tempeh or meat and packed with nourishing, slow-cooked flavor.

These vibrant bowls feature roasted sweet potatoes, juicy chicken, greens, and a tangy peanut dressing—perfect for a satisfying, nutrient-dense dinner that hits every macro.

This rich and creamy smoothie blends frozen cherries, banana, cocoa, and Alaya Protein Powder for a fiber-filled, antioxidant-rich snack or light meal.

A refreshing green smoothie made with apple, pineapple, spinach, and ginger—perfect for digestion support and a gentle daily reset with a collagen boost.

These soft, naturally sweetened bars are loaded with oats, nuts, berries, and Alaya Protein for an easy grab-and-go snack or pre-workout fuel.

Silky, rich, and dairy-free, this antioxidant-rich mousse features avocado, dark chocolate, and a scoop of collagen for a decadent yet nourishing treat.

Creamy coconut milk and Alaya Collagen come together in these naturally sweetened popsicles—a refreshing dessert that supports skin, hair, and joint health.

Alaya Staples

Healthy fats to aid nutrient absorption and promote satiety. Sources include avocados, nuts, seeds, olive oil, and fatty fish like salmon. Healthy fats contribute to slower digestion and help stabilize blood sugar levels.