At verywell, we think there isn’t a single, universal strategy for leading a healthy existence. Individualized eating strategies that take into account the whole person are necessary for success. Consult a healthcare professional or a registered dietitian before beginning a new diet plan, particularly if you have a pre-existing medical condition.
For many individuals, eating a healthy, balanced diet is a goal. Although this is a great objective for health purposes, each person will define “healthy” and “balanced” differently. A diet that is lean on lean proteins and healthy lipids is typically considered to be healthy and balanced. A meal plan is a fantastic planning aid.
No matter what your nutritional objectives are, meal planning can help you stay on schedule. 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, meet your nutritional goals, reduce food waste, and save money. These simple steps include creating a shopping list, shopping strategically, and systematically preparing food ahead of time.
Why nutrition is crucial for a balanced diet that is healthful
As nutrition requirements differ depending on a person’s gender, height, weight, level of exercise, and many other variables, a healthy, balanced diet looks different for every individual. There are many things to take into account when deciding what is “healthy” and “balanced” for you. Consider your tastes, dietary requirements, culinary skills, health, and other factors.
As long as every meal and nibble contains some protein, fiber, complex carbohydrates, and a small amount of fat, creating a daily menu is not difficult.1 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 based on how hungry you are and how much energy you require.
Sample 7-Day Menu
This one-week meal plan was created for a person who does not have any dietary restrictions and requires between 2,000 and 2,200 calories per day. Your daily calorie target might change. Discover what it is below, then modify the strategy to suit your unique requirements. To more accurately assess and prepare for your dietary requirements, think about working with a registered dietitian or speaking with a health care provider.
There are three meals and three refreshments each day, and the ratio of carbohydrates, fats, and proteins is balanced well. Whole grains, fruits, veggies, and legumes will all provide you with a significant amount of fiber.
It’s acceptable to substitute comparable 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, salt, and calories. Finally, if you want to acquire weight, you can increase your snack size while cutting back if you want to lose weight.
Healthy and balanced meal
First choice
Breakfast
Unto a mango
Poached eggs twice (or fried in a non-stick pan)
one piece whole wheat bread only
Approximately 327 calories, 18 grams of protein, 41 grams of carbs, and 11 grams of fat make up the macronutrients.
Snack
single fruit
a serving of plain yogurt and a spoonful of honey
Macronutrients: 4 grams of fat, 62 grams of carbs, 14 grams of protein, and 324 calories.
6 ounces of grilled poultry breast for lunch
Large garden salad (2 tablespoons balsamic vinaigrette, 3 cups mixed vegetables, 1 cup cherry tomatoes, 1/4 avocado)
396 calories, 41 grams of protein, 18 grams of carbs, and 18 grams of fat.
Snack
10 to 12 immature carrots in one cup
3.25 Tbsp of hummus
12 a pita baguette slice
Macronutrients: 5 grams of fat, 192 calories, 7 grams of protein, and 31 grams of carbs.
Dinner
1 cup of broccoli, steaming
1 serving of basmati rice
Halibut (4-ounce portion)
Macronutrients: 4 grams of fat, 57 grams of carbs, 34 grams of protein, and 399 calories.
Snack
Two sliced dates from Medjool
70% dark chocolate, 1 ounce
Macronutrients: 302, 3 g of protein, 49 g of carbs, and 12 g of fat
1,940 calories, 117 grams of protein, 258 grams of carbs, and 55 grams of fat are the daily totals.
Second choice
Breakfast
two tablespoons of peanut butter on one whole-wheat English muffin
Contains 391 calories, 14 grams of protein, 52 grams of carbohydrates, and 17 grams of fat per orange.
Snack
2% plain Greek yogurt in a single 7-ounce jar with half a cup of blueberries
188 calories, 20 grams of protein, 19 grams of carbs, and 4 grams of fat.
Sandwich for lunch made with 6 ounces of turkey breast meat, a big slice of tomato, green lettuce, 1/4 of an avocado, and 2 teaspoons of honey mustard.
540 calories, 59 grams of protein, 34 grams of carbs, and 18 grams of fat are the macronutrients.
Snack
One cup (roughly 30 grapes)
100 calories, 1 g of protein, 27 g of carbs, and 0 g of fat are the macronutrients.
5-ounce sirloin meat for dinner
a single baked sweet potato
Cooked greens, 1 cup (made with 2 teaspoons olive oil)
612 calories, 48 grams of protein, 40 grams of carbs, and 30 grams of fat are the macronutrients.
Snack
1 cup unflavored popcorn
70% dark chocolate, 1 ounce
214 calories, 2.9 grams of protein, 17 grams of carbs, and 3 grams of fat are the macronutrients.
2,045 calories, 145 grams of protein, 188 grams of carbs, and 85 grams of fat are the daily totals.
Please keep in mind that beverages are not included in this food plan. Individual fluid requirements differ depending on age, gender, activity level, and medical background. Experts usually suggest 9 cups of water per day for women and 13 cups of water per day for men for optimal hydration.
Consider the calorie tally of beverages when adding them to your meal plan. Reduce or eliminate your consumption of sugar-sweetened beverages, and drink water whenever feasible.