Healthy Living / 7-Day Choice Plan
Your 7-Day Choice Plan.
Not a prescription. Every breakfast, lunch, and dinner slot below gives you three complete choices, each recipe page shows the standard balanced version, and lists gluten-free and lactose-free swaps. Repeated meals are on purpose so you can batch cook, use leftovers safely, and keep the grocery bill down.
Pick any choice in a slot. Each recipe page shows the recipe name and image, total and active time, time and equipment, the measured carbohydrate source and serving, and three tabs: Standard balanced, Gluten-free, and Lactose-free, plus a combined state when you need both. The gluten-free and lactose-free routes keep the dish’s recognizable flavor and texture; they are not reduced to plain protein and vegetables. If a recipe is already gluten-free or lactose-free, the tab says “no ingredient change needed, verify packaged ingredients and preparation.” A “Show me different choices” control pulls from the full recipe library, so the week never behaves like a fixed menu.
Across the week that is 63 base meal choices (21 breakfasts, 21 lunches, 21 dinners), and about 189 preparation routes before snacks and swaps. Each choice below is a recipe in the library.
Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7
Meals shown are flexible examples. Carbohydrate needs and meal timing vary, especially for people who take insulin or glucose-lowering medicine. Follow the plan created with your care team.
What to keep on hand.
Produce. Papaya, apple, lime or calamansi, sweet potato or kamuti, spinach or pechay, long beans, cabbage, cucumber, tomato, eggplant, bell pepper, onion, carrots, mushrooms, zucchini, lettuce, scallions, ginger, garlic, herbs, avocado.
Proteins. Eggs, plain Greek yogurt or fortified soy yogurt, chicken, mahi or local firm fish, tuna in water, lean ground turkey, pork tenderloin, extra-firm tofu, lentils, chickpeas, no-salt-added beans, hummus, unsalted nuts and seeds, unsweetened peanut butter.
Quality carbohydrates. Old-fashioned oats (certified gluten-free where a route needs it), brown or red rice, whole-grain or gluten-free pasta, small whole-wheat or labelled gluten-free corn tortillas, popcorn.
Pantry. Light unsweetened coconut milk, no-salt-added tomatoes and broth, reduced-sodium soy sauce or tamari, olive and canola oil, vinegars, mustard, cinnamon, paprika, cumin, oregano, black pepper, chia.
Check labels on yogurt, plant beverages, canned fruit, broth, beans, sauces, spice blends, tortillas, and convenience rice. Unsweetened does not mean carbohydrate-free.
Free download
Guam’s 7-Day Balanced Plate Choice Book.
A printable guide with the plate method, a dietary-route key, seven daily choice spreads, consolidated grocery lists, a weekend prep guide, snack cards, food-safety temperatures, local produce substitutions, and a movement starter. Email info@run4awareness.org with “Choice Book” to be told when it is ready.
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This is general education, not individual medical advice. Carbohydrate and portion needs vary. If you use insulin or medicines that can cause low blood sugar, or have kidney disease, pregnancy, allergies, or another medical condition, ask your clinician or registered dietitian how these meals fit your plan. Do not change or skip a medicine because of a recipe. Gluten-free and lactose-free labels describe ingredients and preparation; they do not mean carbohydrate-free. See the Site & Health Disclaimer.