Starting any new eating plan can feel like a lot. There’s the research, the recipes, the label reading, the planning… and then the actual cooking. If the Galveston Diet has caught your attention but you’re unsure where to begin, this guide is for you. We’re skipping the fluff and diving straight into what a beginner-friendly, realistic 7-day Galveston Diet meal plan looks like in real life.
This isn’t a deep dive into the science of hormones or an intimidating keto chart. It’s a practical way to eat better, stay full, and support your body – especially during midlife shifts – without turning your kitchen into a chemistry lab.
The kind of problem a lot of people run into when starting something like the Galveston Diet: recipes scattered everywhere, grocery lists in five different places, and no clear way to turn it all into a plan that fits your week. We built ReciMe to solve this problem. With ReciMe, you can save any recipe from Instagram, TikTok, or the web, organize them into cookbooks, and build a meal plan that actually makes sense. You can sort by breakfast, lunch, or dinner, track nutrition, and generate a grocery list in seconds without jumping between apps. If you’re following a 7-day Galveston plan like the one in this article, ReciMe helps keep it all in one spot so you’re not starting from scratch every day.
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What Exactly Is the Galveston Diet?
Let’s get this part out of the way quickly. The Galveston Diet was developed by OB-GYN Dr. Mary Claire Haver to help women manage weight gain, particularly around menopause. It combines three core ideas:
- Intermittent fasting (usually 16:8)
- Anti-inflammatory, whole food eating
- High-fat, low-carb meals
It’s designed to reduce inflammation, balance hormones, and help your body burn fat more efficiently. Think of it as part Mediterranean, part keto, but with a softer, more realistic edge. And yes, there’s coffee allowed during your fast.
Who This Meal Plan Is For
If you’re just getting started with the Galveston Diet and looking for a week of meals that are easy to follow, taste great, and don’t involve obsessing over every calorie or macro, you’re in the right place. This 7-day plan is built for busy people who want a clear, no-stress approach that works with real life and regular grocery store ingredients.
Basic Galveston Diet Guidelines to Follow This Week
You don’t need a spreadsheet to follow the Galveston Diet, but a few guardrails help:
- Stick to whole, anti-inflammatory foods: veggies, lean meats, eggs, healthy fats, nuts, herbs
- Skip added sugar, processed foods, and refined carbs: no white bread, soda, chips, or candy
- Embrace healthy fats: olive oil, avocado, salmon, nuts, seeds
- Eat during an 8-hour window: usually noon to 8 PM works well for most people
- Hydrate: black coffee, herbal tea, water – especially during your fasting window
What You’ll Need to Prep Ahead (Optional, But Helpful)
If you want to make your week smoother, consider batch-prepping a few things:
- Hard-boiled eggs
- Grilled chicken or rotisserie chicken
- Chopped raw veggies for snacks or sautés
- A jar of your favorite no-sugar creamy dressing
- A big batch of roasted cauliflower or broccoli
Keep it low-key. This isn’t a meal prep challenge – it’s just to keep you from scrambling at 6 PM wondering what’s for dinner.
Your 7-Day Beginner Galveston Diet Meal Plan
Each day includes:
- Meal 1 (break-fast)
- Snack (optional)
- Meal 2 (dinner)
- Evening snack (if needed)
You can shift the timing depending on your fasting window. This isn’t rigid – it’s meant to give you structure and flexibility.
Day 1
Meal 1 – Steak Bites with Zucchini Noodles
Start with flank steak slices sautéed in olive oil, garlic, and a touch of butter. Add fresh lemon juice and crushed red pepper, then toss with spiralized zucchini for a light, flavorful bowl.
Snack – Bacon Egg Sliders
Cut a hard-boiled egg in half and layer with spinach, a slice of bacon, avocado, and a small piece of cheddar. No bread needed, just a satisfying protein bite.
Meal 2 – Avocado Chicken Salad Lettuce Wraps
Combine shredded rotisserie chicken with avocado, celery, and creamy dressing. Wrap it all up in crisp butter lettuce for a low-carb, no-fuss dinner.
Optional Snack – Roasted Cauliflower Bites
Toss cauliflower florets in olive oil and blackened seasoning, then roast until crispy around the edges. Great for munching when you’re craving something savory.
Day 2
Meal 1 – Shrimp and Broccoli Mash
Sauté shrimp with garlic and a pinch of chili flakes, then serve over mashed broccoli blended with veggie broth, cream, and parmesan. It’s creamy, comforting, and nutrient-packed.
Snack – Beef and Cheese Roll-Ups
Roll nitrate-free deli roast beef around a cheese stick. It’s quick, portable, and surprisingly filling.
Meal 2 – Chicken Salad with Almonds and Bacon
Stir together diced chicken, celery, sliced almonds, bacon, and a spoonful of Greek yogurt. Add seasoning and enjoy it over greens or in lettuce cups.
Optional Snack – Avocado Chips
Mash avocado with parmesan and seasoning, then bake in small rounds until crisp. A crunchy, low-carb snack that feels like a treat.
Day 3
Meal 1 – BLT Salmon Burger
Swap the bun for lettuce and stack salmon with mashed avocado, bacon, and tomato slices. Finish with lemon juice and black pepper for a refreshing twist on a burger.
Snack – Cucumber Bites with Bagel Seasoning
Top cucumber rounds with whipped cream cheese, Greek yogurt, and everything bagel seasoning. It’s crunchy, creamy, and hits that savory snack craving.
Meal 2 – Pizza Roll-Ups
Melt mozzarella cheese into flat rounds, then roll them up with sautéed mushrooms, spinach, and onions. A low-carb way to enjoy the flavors of pizza.
Optional Snack – Coconut Yogurt
Spoon coconut yogurt and top with a few raspberries. It’s creamy with a slight crunch and just a touch of sweetness.
Day 4
Meal 1 – Curry Vegetable Stew
Sauté garlic and onion with olive oil, then simmer with tomatoes, broth, and spinach. Add warm spices like cinnamon, cardamom, and red pepper for comfort in a bowl.
Snack – Greek Yogurt Herb Dip
Stir fresh herbs like dill and parsley into full-fat Greek yogurt. Serve with cucumber sticks for a cooling, high-protein snack.
Meal 2 – Pasta-Free Minestrone
Build a veggie-packed soup with spinach, diced tomatoes, carrots, and ground turkey. Skip the pasta and let the parmesan rind add depth to the broth.
Optional Snack – Olives and Walnuts
Grab a small bowl of olives and a few walnuts. It’s salty, satisfying, and doesn’t take any prep.
Day 5
Meal 1 – Greens and Things Soup with Salad
Simmer kale, onion, and basil in broth, then pair it with a side salad of avocado, pumpkin seeds, and lemon-olive oil dressing. Fresh, filling, and anti-inflammatory.
Snack – Portobello Pizza Caps
Top large mushroom caps with tomato, mozzarella, and onion. Bake until the cheese bubbles and the mushrooms are soft.
Meal 2 – Mini Meatloaf with Spinach Sauté
Mix lean ground beef with shredded carrot, garlic, and herbs. Bake into mini loaves and serve with sautéed spinach splashed with balsamic vinegar.
Optional Snack – Yogurt with Berries and Pumpkin Seeds
Top full-fat Greek yogurt with fresh berries and pumpkin seeds. Sprinkle on a touch of spice if you like.
Day 6
Meal 1 – Spinach Omelet with Strawberries
Whisk eggs and cook with spinach and goat cheese in avocado oil. Serve with a side of sliced strawberries for a sweet and savory start to the day.
Snack – Boiled Egg or Mixed Nuts
Choose either a boiled egg or a small handful of almonds and walnuts for a quick protein boost between meals.
Meal 2 – Zucchini Noodles with Ground Turkey
Sauté ground turkey with tomato paste, onions, and herbs. Toss with zucchini noodles for a fast and filling dinner bowl.
Optional Snack – Celery with Almond Butter
Spread almond butter onto celery sticks and sprinkle with cinnamon. It’s crunchy, creamy, and naturally sweet.
Day 7
Meal 1 – Egg Salad Avocado Boats
Mix chopped boiled eggs with Greek yogurt, mustard, and seasoning. Scoop into halved avocados and top with a pinch of paprika.
Snack – Cucumber and Feta Bites
Layer cucumber slices with crumbled feta, olive oil, and fresh dill. It’s bright, crisp, and super easy to prep ahead.
Meal 2 – Roasted Salmon with Asparagus
Bake salmon fillets with lemon and olive oil, then serve with roasted asparagus or a quick sauté of kale.
Optional Snack – Chia Pudding or Cashews
Have a small bowl of prepped chia pudding or grab a few salted cashews. Either one rounds out the day without a sugar crash.
Tips for Success
This isn’t a strict plan. It’s a framework. You can move meals around, repeat favorites, or adjust based on your schedule. But a few things help the week go smoothly:
- Keep emergency meals on hand: Rotisserie chicken, hard-boiled eggs, tuna packets, and pre-washed greens are lifesavers.
- Flavor is your friend: Herbs, lemon, garlic, mustard, and vinegar go a long way in keeping meals from tasting bland.
- Don’t obsess over perfection: If you accidentally eat outside your window or throw in a higher-carb veggie, it’s fine. One meal doesn’t cancel your progress.
What Happens After This Week?
After seven days, you’ll probably notice a few things:
- Less bloating
- More stable energy (no sugar crashes)
- Fewer random cravings
- A better sense of how to build meals that work for you
If it feels good, keep going. You can start experimenting with more recipes or adjusting your fasting window. Or just repeat this plan again and again until you’re ready to switch it up.
Conclusion
Getting through your first week on the Galveston Diet doesn’t have to feel like an all-or-nothing challenge. This plan gives you structure without locking you into a rigid system. You’re not counting every calorie, but you’re paying attention. You’re not skipping meals, just shifting the window. It’s not about restriction. It’s about making food work with your body instead of against it. If it clicks, great. Keep going. If it needs adjusting, that’s normal too. The goal is consistency, not perfection. ReciMe can help make that consistency easier by pulling your meals, grocery lists, and ideas into one place, even better. Bottom line: it’s one week. One full week of showing up for yourself, one meal at a time.
FAQ
Do I need to follow the 16:8 fasting window exactly?
Not really. 16:8 is a guide, not a rule. Some days you might hit it exactly, other days might be a little off. What matters is building a rhythm that fits into your actual life.
Can I drink coffee during the fasting window?
Yes, but keep it simple. Black coffee, unsweetened tea, or water won’t break your fast. Once you start adding cream or milk, it technically counts as breaking it.
What if I mess up a meal or snack?
You didn’t mess up. You had a different meal. One day or one snack doesn’t undo everything else. Just get back to the next meal and keep moving forward.
Is this the same as keto?
Not exactly. The Galveston Diet is lower in carbs and higher in fat, but it doesn’t cut out carbs entirely. It also emphasizes anti-inflammatory foods, not just fat percentage.
Can I repeat meals or swap days?
Absolutely. If you love the shrimp and broccoli mash, make it twice. If Day 4’s meal doesn’t work for you, trade it with something else. The plan is flexible on purpose.
What should I do after week one?
If it felt manageable and your body feels good, keep going. You can repeat the week, try new recipes, or start building your own plan. The point is to keep things simple and sustainable.
Do I need an app to follow this plan?
No, but it helps. We made ReciMe for exactly this kind of thing – collecting your favorite meals, building your week, and making sure nothing gets lost in the shuffle. If you’re using this plan, it’s a solid way to keep it all in one place without overthinking it.