7 Day Scandinavian Style Meal Plan
Bonjour, or should I say Hej (that’s pronounced like “Hi” in English)! Welcome, November, and velkommen to a fresh 7 Day Scandinavian Style Meal Plan.
Recently, I’ve been totally captivated with the lovely Birta Hlin, a YouTube vlogger whose aesthetic is simply beautiful . She and her fiancé Helgi live in Copenhagen, Denmark (and they are the cutest couple). I especially enjoy her food posts and want to try all of her recipes. She often makes smørrebrød, a Danish open-faced sandwich, and they always look so pretty, and delicious. I’m thrilled to bring these lovely sandwiches back into my meals! So, with Birta as my inspiration, here’s a Scandinavian-inspired meal plan. I hope you enjoy every bite!
Scandinavian Style Meal Benefits
The Scandinavian diet embraces whole foods, with a focus on local, seasonal, and plant-based ingredients. It’s more than just a diet—it’s a lifestyle rooted in sustainability and mindful choices. As Time Magazine put it, it’s a “cooler-climate take on the Mediterranean diet.”
This balanced approach doubles the amount of seafood and fiber compared to the typical Western diet. Heart-healthy omega-3s from wild-caught salmon, along with fiber-rich grains, support heart health and weight management. Incorporating more whole foods like these can also help reduce inflammation.
A love of the outdoors is also key to the Scandinavian way of life. Time spent in nature not only supports a healthy weight but also reduces stress—another reason this lifestyle is as good for the mind as it is for the body.
Seasonal Scandinavian Foods
- Whole grains like rye and oats
- berries – lingonberries and cloudberries are plentiful in Nordic countries but aren’t readily available in the U.S., try adding a nordic berry powder to your morning bowl or smoothie or local seasonal fruit
- Pears, apples, pomegranate, grapes, blueberries
- root vegetables – carrots 🥕, beets & parsnips
- fatty fish such as salmon, sardines, mackerel
- cabbage, radicchio
- legumes like split peas
- nuts (pistachios!), seeds
For Scandinavian meals the Swedish idea of lagom – not too much not too little, or just the right amount – is practiced. The art of finding the perfect balance in your diet is always a good idea. Oats and granola are a staple in Scandi countries, along with skyr, a style of yogurt that’s been part of the Icelandic diet for over 1000 years. Cold lunches are typical including open-faced sandwiches, or smørrebrød, which orginated in Denmark. Also in Denmark, a dense, dark sourdough bread called Rugbrød is popular, crispbread is too. Dinners are simple and potatoes are often included.
Birta-Inspired Ideas!
Each of these options is inspired by Birta’s approach to wholesome, protein-rich meals, perfect for a balanced and satisfying start to your day!
1. Skyr/Kefir Bowls with Chia Pudding, Granola, and Fruit
- Base: Start with a base of skyr or kefir (or Greek yogurt) for creamy texture and a boost of probiotics.
- Add-In: Stir in some premade chia pudding for extra fiber and omega-3s.
- Toppings:
- Half of the bowl: Add crunchy granola.
- The other half: Top with fresh fruits like blueberries, apple slices, or grapefruit segments.
- Optional Drizzle: Finish with a light drizzle of date syrup for natural sweetness.
- Inspiration: Birta’s love for dates stuffed with nut butter inspired this easy-to-make snack. Combine dates, nut butter, and any add-ins like seeds, oats, or protein powder for a nourishing bite-sized treat.
3. High-Protein Breakfast Rolls
- In this Birta vlog she made and loved these high protein breakfast rolls. You can substitute the breakfast rolls with fresh rye, sourdough, or your favorite protein-packed bread.
- Preparation:
- Slice a bun or bread of choice in half.
- Spread each half with a bit of butter (plant-based butter works well).
- Top each half with a slice of cheese for a balanced, hearty breakfast.
- Side: Serve with a bowl of apple slices and a dollop of nut butter for dipping or spreading.
7 Day Scandinavian Style Meal Plan
MONDAY
- breakfast: oat milk matcha latte, open-faced High Protein Breakfast Roll with butter, cheese & jam. A happy start to a moody Monday!
- lunch: Toasted Buckwheat & Beet Salad – substitute quinoa for the buckwheat and try with a vinaigrette made with balsamic vinegar, Dijon and olive oil – so good.
- snack: Simple Scandi Energy Bite
- dinner: Scandinavian Split Pea Soup with fresh rye bread
TUESDAY
- breakfast: skyr/yogurt bowl, half topped with Fennel Granola, half topped with thin apple slices with a spoonful of jam in the middle à la Birta – try my Quick Raspberry Jam!
- lunch: Breakfast Roll or toasted rye bread topped with avocado and sliced soft boiled egg and carrot sticks
- dinner: baked salmon served with a simple spinach & cabbage salad
WEDNESDAY
- breakfast: Pear Pistachio Smoothie
- lunch: grilled romaine salad topped with canned/jarred grilled mackerel, a soft egg & buttermilk dressing
- snack: Simple Scandi Energy Bite
- dinner: Autumn Rolls (see below)
THURSDAY
- breakfast: matcha latte, High Protein Breakfast Roll with cheese, sliced apple with nut butter (homemade walnut butter would be perfect)
- lunch: Shrimp Salad on rye – I love Ina Garten’s recipe
- dinner: GP’s Turkey Meatballs with spiralized sweet potatoes or sweet potato fries and arugula. I have to say, you can’t top Gwyneth’s meatball recipe, so juicy you don’t need sauce, maybe a touch of olive oil. Feel free to serve a yogurt sauce on the side too, to make them feel more like Swedish meatballs.
FRIDAY
- breakfast: skyr/yogurt bowl – you choose the toppings!
- lunch: Autumn Rolls (recipe below)
- snack: Simple Scandi Energy Bite
- dinner: Pear Pistachio Pizza of course we will!
SATURDAY
- breakfast: Breakfast Roll or slice of rye topped with cheese slice and sliced soft boiled egg
- lunch: Fall Fruit Salad: chop up some apple and pear, toss with grapes serve on arugula and top with Fennel Granola and pomegranate – sweet!
- dinner: Pasta night! Birta’s Lemon Pasta or dare I say it her Pistachio Pasta? Basically it’s pasta with Pistachio Pesto and marscapone. Maybe I should have just named this meal plan Pistachio 7 Day Scandinavian Style Meal Plan?
SUNDAY
- breakfast: Birta’s Cinnamon Buns! + scrambled eggs, coffee and fresh orange juice 🌞
- dinner: Roast Chicken Parisian serve with Root Vegetables Rôtis à la Cardamom
I love Summer Rolls, I think Birta does too 😜 Inspired by her and seasonal autumn produce I created these Autumn Rolls. These rolls are nutrient-dense, full of fiber and healthy fats, and low in calories per roll, making them a perfect snack or light meal. Simple and fresh, use whatever seasonal produce you have on hand. I love soba noodles, so I used those instead of traditional rice noodles. I love the idea of adding pear and beets for an extra sweetness and zing and the more hearty taste of Tahini sauce makes it taste even more like fall.
Autumn Rolls
Ingredients
- 2 oz soba noodles, cooked (½ cup) or traditional rice noodles
- ½ pear
- ½ avocado
- 1 beet cooked
- 1 scallion
- 1 leaf radicchio, or red cabbage cut into thin slices
- 1 carrot peeled & cut into thin slices
- cilantro or mint leaves
- 6 rice paper wrappers
- 3 oz smoked tofu or extra-firm optional
Instructions
- Cook the soba or rice noodles according to package directions. Make the Tahini Sauce.
- Slice the pear into thin strips. Slice the avocado into thin wedges. Chop the beet and the scallions.
- Fill a large dish with hot water. Take one rice paper and place in hot water about 5 -7 seconds until soft, then place rice paper on a large plate. Place some soba noodles, a slice of pear, a slice of avocado, beets, scallion, radicchio, carrot, cilantro or mint and tofu, if using, in the center, being careful not to over-stuff the rice paper. Fold half of wrapper over filling, fold the sides in and roll up tightly. Place seam side down on serving plate. Repeat with remaining wrappers.
- Dip into tahini sauce and enjoy!
Notes
Hope you have a happy and hygge November! 7 Day Scandinavian Style Meal Plan PDF download for printing available here. À bientôt and Vi ses snart!