A healthy diet plan for a week is vital if you want to lose weight correctly. Having a diet plan which gives you an idea about what you can and cannot consume is an excellent way to kick off your weight loss program.
A Healthy Diet Plan For A Week
Building a Healthy and Balanced Diet
Make most of your meal vegetables and fruits – ½ of your plate.
Aim for color and variety, and remember that potatoes don’t count as vegetables on the Healthy Eating Plate because of their negative impact on blood sugar.
Go for whole grains – ¼ of your plate.
Whole and intact grains—whole wheat, barley, wheat berries, quinoa, oats, brown rice, and foods made with them, such as whole wheat pasta—have a milder effect on blood sugar and insulin than white bread, white rice, and other refined grains.
Protein power – ¼ of your plate.
Fish, poultry, beans, and nuts are all healthy, versatile protein sources—they can be mixed into salads, and pair well with vegetables on a plate. Limit red meat, and avoid processed meats such as bacon and sausage.
Healthy plant oils – in moderation.
Choose healthy vegetable oils like olive, canola, soy, corn, sunflower, peanut, and others, and avoid partially hydrogenated oils, which contain unhealthy trans fats. Remember that low-fat does not mean “healthy.”
Drink water, coffee, or tea.
Skip sugary drinks, limit milk and dairy products to one to two servings per day, and limit juice to a small glass per day.
Stay active.
The red figure running across the Healthy Eating Plate’s placemat is a reminder that staying active is also important in weight control.
Why Nutrition is Important for a Healthy and Balanced Diet
A healthy, balanced diet looks different for each person, as nutrition needs vary based on gender, height, weight, activity level, and many more factors. When thinking about what is “healthy” and “balanced” for you, there are many considerations. Think about taste preferences, nutrition needs, cooking ability, medical conditions, budget, and more.
Planning a daily menu isn’t difficult as long as each meal and snack has some protein, fiber, complex carbohydrates, and a little bit of fat.1 You may want to plan approximately 100 to 250 calories for each snack and 300 to 600 calories per meal; however, you may need more or less depending on your hunger levels and energy needs.
It’s OK to swap out similar menu items, but keep cooking methods in mind. Replacing a sirloin steak with grilled chicken is fine, for instance, but replacing it with chicken-fried steak isn’t going to work because of the breading changes the fat, carb and sodium counts—and the calories. Finally, you can adjust your calorie intake by eliminating snacks if you want to lose weight or eating larger snacks if you want to gain weight.
How to Meal Plan for a Healthy, Balanced Diet
- Eating breakfast will help you start your day with plenty of energy. Choose protein and fiber for your breakfast.
- A mid-morning snack is totally optional. If you eat a larger breakfast, you may not feel hungry until lunchtime. However, if you’re feeling a bit hungry and lunch is still two or three hours away, a light mid-morning snack provide satiety.
- Lunch is often something you eat at work or school, so it’s a great time to pack a sandwich or leftovers that you can heat and eat.
- A mid-afternoon snack is also optional. Prioritize protein, healthy fat, and fiber to keep you going until dinnertime.
- Dinner can sometimes feel like a feat to cook and prep, but it can be very simple, For an easy trick, mentally divide your plate into four quarters. One-quarter is for your meat or protein source, one-quarter is for a complex carbohydrate, and the last two quarters are for green and colorful vegetables or a green salad.
- A complex carbohydrate-rich evening snack may help you sleep. Avoid snacking on high sugar items before bedtime.
1-Week Healthy and Balanced Meal Plan Ideas: Recipes & Prep
Day 1
Breakfast
- One grapefruit
- Two poached eggs (or fried in a non-stick pan)
- One slice 100% whole wheat toast
Macronutrients: approximately 327 calories, 18 grams protein, 41 grams carbohydrates, and 11 grams fat
Snack
- One banana
- One cup plain yogurt with one tablespoon honey
Macronutrients: 324 calories, 14 grams protein, 62 grams carbohydrates, 4 grams fat
Lunch
- Six ounces grilled chicken breast
- Large garden salad (three cups mixed greens with one cup cherry tomatoes, one-quarter avocado, topped with two tablespoons balsamic vinaigrette)
Macronutrients: 396 calories, 41 grams protein, 18 grams carbohydrates, 18 grams fat
Snack
- One cup (about 10) baby carrots
- Three tablespoons hummus
- One-half piece of pita bread
Macronutrients: 192 calories, 7 grams protein, 31 grams carbohydrates, 5 grams fat
Dinner
- One cup steamed broccoli
- One cup of brown rice
- Halibut (four-ounce portion)
Macronutrients: 399 calories, 34 grams protein, 57 grams carbohydrates, 4 grams fat
Snack
- Two pitted medjool dates
- One ounce 70% dark chocolate
Macronutrients: 302 calories, 3 grams protein, 49 grams carbohydrates, 12 grams fat
Daily Totals: 1,940 calories, 117 grams protein, 258 grams carbohydrates, 55 grams fat
Note that beverages are not included in this meal plan. Individual fluid needs vary based on age, sex, activity level, and medical history. For optimal hydration, experts generally recommend drinking approximately 11.5 cups of water per day for women and 15.5 cups of water per day for men2. When adding beverages to your meal plan, consider their calorie count. Aim to reduce or eliminate consumption of sugar-sweetened beverages, and opt for water when possible.
Day 2
Breakfast
- One whole-wheat English muffin with two tablespoons peanut butter
- One orange
Macronutrients: 391 calories with 14 grams protein, 52 grams carbohydrates, and 17 grams fat
Snack
- One 7-ounce container 2% plain Greek yogurt with 1/2 cup blueberries
Macronutrients: 188 calories, 20 grams protein, 19grams carbohydrates, 4 grams fat
Lunch
- Turkey sandwich (six ounces of turkey breast meat, large tomato slice, green lettuce, 1/4 avocado, and 2 teaspoons honey mustard on two slices of whole wheat bread)
Macronutrients: 540 calories, 59 grams protein, 34 grams carbohydrates, 18 grams fat
Snack
- One cup (about 30) grapes
Macronutrients: 100 calories, 1 grams protein, 27 grams carbohydrates, 0 grams fat
Dinner
- Five-ounce sirloin steak
- One roasted sweet potato
- One cup cooked spinach (made with two teaspoons olive oil)
- One cup green beans
Macronutrients: 612 calories, 48 grams protein, 40 grams carbohydrates, 30 grams fat
Snack
- One cup plain popcorn
- One ounce 70% dark chocolate
Macronutrients: Approximately 214 calories, 2.9 grams protein, 17 grams carbohydrates, 3 grams fat
Daily Totals: 2,045 calories, 145 grams protein, 188 grams carbohydrates, 85 grams fat
Day 3
Breakfast
- Overnight Oats (one mashed banana, two tablespoons chia seeds, one half cup oats, one cup almond milk, one teaspoon cinnamon)
Macronutrients: approximately 431 calories with 12 grams protein, 73 grams carbohydrates, 13 grams fat
Snack
- One fresh pear
- One ounce (22) almonds
Macronutrients: 271 calories, 7 grams protein, 33 grams carbohydrates, 15 grams fat
Lunch
- One slice whole wheat bread
- One half avocado, mashed
- One fried egg
- One medium apple
Macronutrients: 408 calories, 13 grams protein, 48 grams carbohydrates, 21 grams fat
Snack
- Three tablespoons hummus
- One cup baby carrots
- One cup cherry tomatoes
Macronutrients: 140 calories, 6 grams protein, 21 grams carbohydrates, 5 grams fat
Dinner
- Five-ounce turkey burger
- One whole wheat english muffin
- One slice tomato, two leaves lettuce, one slice onion
- Two tablespoons ketchup
Macronutrients: 531 calories, 43 grams protein, 38 grams carbohydrates, 24 grams fat
Snack
- One cup of ice cream
- One cup fresh raspberries
Macronutrients: 337 calories, 6 grams protein, 46 grams carbohydrates, 15 grams fat
Daily Totals: 2,118 calories, 86 grams protein, 259 grams carbohydrates, 93 grams fat
Day 4
Breakfast
- Two slices 100% whole wheat toast with two tablespoons peanut butter
- One banana
Macronutrients: approximately 454 calories with 16 grams protein, 62 grams carbohydrates, and 18 grams fat
Snack
- One cup grapes
- One ounce (14) walnuts
Macronutrients: 290 calories, 5 grams protein, 31 grams carbohydrates, 19 grams fat
Lunch
- Tuna wrap with one wheat flour tortilla, one-half can water-packed tuna (drained), one tablespoon mayonnaise, lettuce, and sliced tomato
- One half sliced avocado
Macronutrients: 496 calories, 27 grams protein, 28 grams carbohydrates, 132grams fat
Snack
- One cup cottage cheese (1-percent fat)
- One half cup blueberries
Macronutrients: 205 calories, 29 grams protein, 17 grams carbohydrates, 3 grams fat
Dinner
- One and a half cups whole wheat pasta
- One cup tomato sauce
- Small garden salad (one cup mixed greens with one half cup cherry tomatoes topped with one tablespoon balsamic vinaigrette)
Macronutrients: 472 calories, 18 grams protein, 91 grams carbohydrates, 8 grams fat
Snack
- One apple
Macronutrients: 95 calories, 0.5 grams protein, 25 grams carbohydrates, 0.3 grams fat
Daily Totals: 2,012 calories, 96 grams protein, 255 grams carbohydrates, 80 grams fat
Day 5
Breakfast
- One whole wheat bagel
- Three tablespoons cream cheese
Macronutrients: approximately 441 calories with 15 grams protein, 59 grams carbohydrates, and 16 grams fat
Snack
- One cup baby carrots
- One cup cauliflower pieces
- Two tablespoons ranch dressing
Macronutrients: 191 calories, 3 grams protein, 15 grams carbohydrates, 14 grams fat
Lunch
- Veggie burger
- Whole grain bun
- One slice cheddar cheese
- One sliced apple
Macronutrients: 573 calories, 25 grams protein, 62 grams carbohydrates, 26 grams fat
Snack
- One banana
- Two tablespoons peanut butter
Macronutrients: 293 calories, 8 grams protein, 35 grams carbohydrates, 16 grams fat
Dinner
- Four ounces trout filet
- One cup steamed green beans
- One cup brown rice
- One small garden salad with one tablespoon salad dressing
Macronutrients: 526 calories, 38 grams protein, 60 grams carbohydrates, 15 grams fat
Snack
- One fresh peach
Macronutrients: 68 calories, 2 grams protein, 17 grams carbohydrates, 0.4 grams fat)
Daily Totals: 2,092 calories, 90 grams protein, 249 grams carbohydrates, 88 grams fat
Day 6
Breakfast
- One (7-ounce) container of 2% Greek yogurt
- One banana
- One hard-boiled egg
Macronutrients: approximately 323calories with 27 grams protein, 35 grams carbohydrates, and 9 grams fat
Snack
- Ten whole wheat pretzel twists
- Three tablespoons hummus
Macronutrients: 305 calories, 10 grams protein, 55 grams carbohydrates, 6 grams fat
Lunch
- One whole wheat tortilla
- Four ounces turkey
- One slice cheddar cheese
- One cup mixed greens
- One tablespoon honey mustard
Macronutrients: 531 calories, 43 grams protein, 25 grams carbohydrates, 28 grams fat
Snack
- One-half ounce (11) almonds
- One fresh peach
Macronutrients: 153 calories, 5 grams protein, 20 grams carbohydrates, 8 grams fat
Dinner
- Five ounces pork loin
- Small garden salad with one tablespoon vinaigrette
- One medium baked sweet potato
- Five asparagus spears
Macronutrients: 440 calories, 42 grams protein, 31 grams carbohydrates, 16 grams fat
Snack
- One medium chocolate chip cookie
- One cup sliced strawberries
Macronutrients: 201 calories, 3 grams protein, 32 grams carbohydrates, 8 grams fat
Daily Totals: 1,952 calories, 130 grams protein, 198 grams carbohydrates, 75 grams fat
Day 7
Breakfast
- One cup cooked oatmeal
- One-half cup blueberries
- One-half cup non-fat milk
- Two tablespoons almond butter
Macronutrients: 439 calories, 17 grams protein, 50 grams carbohydrates, 21 grams fat
Snack
- One (7-ounce) container 2% Greek yogurt
- One sliced apple
Macronutrients: 241 calories, 20 grams protein, 33 grams carbohydrates, 4 grams fat
Lunch
- Six-ounce baked chicken breast
- Large garden salad with tomatoes and onions and two tablespoons balsamic vinaigrette
- One baked sweet potato
Macronutrients: 708 calories, 45 grams protein, 42 grams carbohydrates, 40 grams fat
Snack
- One cup raw broccoli florets
- One cup baby carrots
- Three tablespoons hummus
Macronutrients: 168 calories, 8 grams protein, 26 grams carbohydrates, 6 grams fat
Dinner
- Four-ounce serving of baked or grilled salmon
- 5 asparagus spears
- One cup brown rice
Macronutrients: 468 calories, 31 grams protein, 49 grams carbohydrates, 16 grams fat
Snack
- One peach
(Macronutrients: 68 calories, 2 grams protein, 17 grams carbohydrates, 0 grams fat)
Daily Totals: 2,093 calories, 124 grams protein, 218 grams carbohydrates, 86 grams fat