Healthy Balanced Diet Plan To Lose Weight


Healthy Balanced Diet Plan To Lose Weight: A balanced diet is the key to a healthy lifestyle. Diet plays an important role in weight gain, weight loss, and overall health. The process of losing weight can be difficult. It requires dedication, self-control, and the proper information about nutrition and healthy food choices.

To get a well balanced diet plan, sometimes we go through different diets. It is not essential to go for expensive diets or food supplements to prepare good foods for weight loss. It is good to know about some healthy and balanced diet plans that can be eat easily without making any changes with our daily routine.


How to maintain a Balanced Diet

A balanced diet is one that includes a variety of foods in the right amounts and ratios to meet the body’s needs for calories, proteins, minerals, vitamins, and other nutrients. A small portion of the diet is also set aside for extra nutrients to last through the brief period of leanness. A healthy diet should also contain bioactive phytochemicals, such as dietary fiber, antioxidants, and nutraceuticals, which have beneficial effects on health. 60–70% of total calories in a balanced diet should come from carbs, 10–12% from proteins, and 20–25% from fat.


  • Healthy eating increases energy, improves the way your body functions, strengthens your immune system and prevents weight gain. The other major benefits are:
  • Meets your nutritional need. A varied, balanced diet provides the nutrients you need to avoid nutritional deficiencies.
  • Prevent and treat certain diseases. Healthful eating can prevent the risk of developing certain diseases such as diabetes, cancer and heart disease. It is also helpful in treating diabetes and high blood pressure.
  • Following a special diet can reduce symptoms, and may help you better manage an illness or condition.
  • Feel energetic and manage your weight. A healthy diet will assist you to feel higher, provide you with more energy, and help you fight stress.
  • Food is the mainstay of many social and cultural events. Apart from nutrition properties, it helps facilitate connections between individuals.


  • The most important rule of healthy eating is not skipping any meal. Skipping meals lowers your metabolic rate. Normal eating includes 3 major meals and 2 snacks between meals. Also, Never skip breakfast. It is the foremost vital meal of the day.
  • Learn simple ways to prepare food. Healthy eating doesn’t have to mean complicated eating. Keep meal preparation easy, eat more raw foods such as salads, fruits and vegetable juices, and focus on the pleasure of eating healthy food rather than the calories.
  • It is important to stop when you feel full. This will help you maintain your weight to an extent. This also will help you remain alert and feeling your best.
  • Drink lots of water. Keep a bottle of water near you while working, watching TV, etc.
  • Variety of foods should be used in the menu. No single food has all the nutrients.
  • To improve the cereal and pulse protein quality, a minimum ratio of cereal protein to pulse protein should be 4:1. In terms of the grains, it will be eight parts of cereals and one part of pulses.
  • Eat five portions of fruit and vegetables every day.
  • Keep a supply of healthy snacks to hand. This will stop you from eating an unhealthy snack when hungry.
  • Remove all visible fat from food before you cook it – take the skin off chicken and trim the white fat off any meat.
  • Limit stimulants such as caffeine, alcohol and refined sugar.
  • Limit the number of times you eat out to once a week. Take your own packed lunch to work.
  • Only eat things you like the taste of – find what works for you and don’t force yourself to eat things just because they’re good for you.


Traditional meal preparation is no longer possible with the fast-paced lifestyle of today. Most often, people choose to consume less wholesome fast food, ready-to-eat meal packs, etc. The most crucial step in preparing a nutritious dinner is to prepare it at home rather than choosing to eat out. Because eating the same thing every day might get boring, look into healthy methods to spice up your meals. Give your diet the thrill and deliciousness you desire. Here are some tips for making healthy meals.

You don’t have to give up your favorite foods just because you have to make healthier food choices. Consider how you can make your favorite dishes healthier. For illustration:

  • Decrease the meat and add more vegetables to your dishes.
  • Use whole wheat flour instead of refined flour when you bake.
  • Blot your fried foods to take off the extra oil.
  • Use low-fat yogurt instead of mayonnaise
  • Add cut fruits to your curd, rather than having flavored yogurt
  • Try to skim milk instead of a normal one.
  • Use non-stick cookware to reduce the need for oil to cook.
  • Microwave or steam your vegetables rather than boiling to avoid loss of nutrients.
  • Fats in your foods should be maintained a minimum.
  • Choose lean meats and skim dairy products. Fats are good in the form of nuts, seeds, fish, olives when they are accompanied by other nutrients. Some amount of fats while cooking is good as to help the body to absorb fat-soluble vitamins.
  • If you wish to use oil, try cooking sprays or apply oil with a pastry brush. Cook in liquids (such as vegetable stock, lemon juice, fruit juice, vinegar or water) instead of oil. Use low-fat yogurt, low-fat soymilk evaporated skim milk or cornstarch as a thickener instead of cream.
  • Choose to scrub the vegetables than peel as there are many nutrients in the skin. When you have to boil the vegetables, retain the vitamin-rich water and use it as a stock in another preparation.
  • Switch to a reduced salt wholemeal or wholegrain bread.
  • For sandwiches, limit your use of spreads high in saturated fat like butter and cream cheese; replace with scrapings of spread or alternative nut spreads or low-fat cheese spreads or avocado. Choose reduced-fat ingredients like low-fat cheese or salad dressing.
  • Add a lot of vegetables to your sandwich to make it healthier.

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

We think there isn’t a single, universal strategy for leading a healthy lifestyle. Individualized eating programs that take into account the full person are necessary for success. Consult a healthcare professional or a trained dietitian before beginning a new diet plan, especially if you have a pre-existing medical condition.

For many people, eating a healthy, balanced diet is a goal. Although this is a great objective for health reasons, each person will define “healthy” and “balanced” differently. A diet that is lean on lean proteins and healthy fats is typically considered to be healthy and balanced. Creating a meal plan is a fantastic way to organize and

No matter what your nutritional objectives are, meal planning can help you stay on target. Planning and preparation don’t have to take a lot of time or be difficult. Meal planning can be a useful tool to help you stay energized, fulfill your nutritional objectives, avoid food waste, and save money. These simple procedures include creating a shopping list, buying wisely, and meticulously preparing food ahead of time.

Why Nutrition is Important for a Healthy and Balanced Diet

As nutrition requirements varies depending on a person’s gender, height, weight, level of exercise, and many other characteristics, a healthy, balanced diet looks different for every individual. There are several things to take into account when deciding what is “healthy” and “balanced” for you. Consider your tastes, dietary requirements, cooking skills, health, and other factors.

As long as every meal and snack contains some protein, fiber, complex carbohydrates, and a small amount of fat, creating a daily menu is not difficult.

You might want to budget between 100 and 250 calories for each snack and between 300 and 600 calories for each meal, but you might need more or less depending on how hungry you are and how much energy you require.

7-Day Sample Menu

This one-week meal plan was created for a person who does not have any dietary restrictions and needs between 2,000 and 2,200 calories per day. Your daily calorie target can change. Discover what it is below, then modify the strategy to suit your unique requirements. To better precisely analyze and prepare for your dietary needs, think about working with a certified dietitian or discussing with a health care practitioner.

There are three meals and three snacks each day, and the ratio of carbohydrates, fats, and proteins is balanced well. Whole grains, fruits, vegetables, and legumes will all provide you with a significant amount of fiber.

It’s acceptable to substitute identical menu items, but keep in mind the cooking techniques. For example, substituting grilled chicken for a sirloin steak is acceptable, but substituting chicken-fried steak won’t work because the breading alters the amount of fat, carbohydrates, sodium, and calories. Finally, if you want to gain weight, you can increase your snack size while cutting back if you want to lose weight.

Day 1


  • 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


  • One banana
  • One cup plain yogurt with one tablespoon honey

Macronutrients: 324 calories, 14 grams protein, 62 grams carbohydrates, 4 grams fat


  • 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


  • 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


  • 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


  • 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


  • 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


  • One 7-ounce container 2% plain Greek yogurt with 1/2 cup blueberries

Macronutrients: 188 calories, 20 grams protein, 19grams carbohydrates, 4 grams fat


  • 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


  • One cup (about 30) grapes

Macronutrients: 100 calories, 1 grams protein, 27 grams carbohydrates, 0 grams fat


  • 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


  • 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


  • 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


  • One fresh pear
  • One ounce (22) almonds

Macronutrients: 271 calories, 7 grams protein, 33 grams carbohydrates, 15 grams fat


  • 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


  • Three tablespoons hummus
  • One cup baby carrots
  • One cup cherry tomatoes

Macronutrients: 140 calories, 6 grams protein, 21 grams carbohydrates, 5 grams fat


  • 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


  • 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


  • 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


  • One cup grapes
  • One ounce (14) walnuts

Macronutrients: 290 calories, 5 grams protein, 31 grams carbohydrates, 19 grams fat


  • 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


  • One cup cottage cheese (1-percent fat)
  • One half cup blueberries

Macronutrients: 205 calories, 29 grams protein, 17 grams carbohydrates, 3 grams fat


  • 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


  • 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


  • One whole wheat bagel
  • Three tablespoons cream cheese

Macronutrients: approximately 441 calories with 15 grams protein, 59 grams carbohydrates, and 16 grams fat


  • One cup baby carrots
  • One cup cauliflower pieces
  • Two tablespoons ranch dressing

Macronutrients: 191 calories, 3 grams protein, 15 grams carbohydrates, 14 grams fat


  • Veggie burger
  • Whole grain bun
  • One slice cheddar cheese
  • One sliced apple

Macronutrients: 573 calories, 25 grams protein, 62 grams carbohydrates, 26 grams fat


  • One banana
  • Two tablespoons peanut butter

Macronutrients: 293 calories, 8 grams protein, 35 grams carbohydrates, 16 grams fat


  • 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


  • 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


  • 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


  • Ten whole wheat pretzel twists
  • Three tablespoons hummus

Macronutrients: 305 calories, 10 grams protein, 55 grams carbohydrates, 6 grams fat


  • 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


  • One-half ounce (11) almonds
  • One fresh peach

Macronutrients: 153 calories, 5 grams protein, 20 grams carbohydrates, 8 grams fat


  • 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


  • 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


  • 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


  • One (7-ounce) container 2% Greek yogurt
  • One sliced apple

Macronutrients: 241 calories, 20 grams protein, 33 grams carbohydrates, 4 grams fat


  • 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


  • One cup raw broccoli florets
  • One cup baby carrots
  • Three tablespoons hummus

Macronutrients: 168 calories, 8 grams protein, 26 grams carbohydrates, 6 grams fat


  • 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


  • 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

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