Healthy and Balanced Meal Plan
Eating a healthy, balanced diet is a goal for many people. It is a worthy goal for health reasons, but “health” and “balance” vary from person to person. A healthy, balanced diet generally means an abundance of whole grains, fruits, vegetables, lean proteins, and healthy fats. A great tool to help you,
Meal Planning can help you fit on track, whatever your nutritional goals. Preparing and planning don’t have to be time-consuming and complicated. By taking simple steps such as basic meal structure, creating a grocery list, strategic shopping, and preparing meals in advance, meal planning can help you maintain your energy and meet your nutritional goals. In addition, it will be a tool that enables you to achieve, reduce food waste and save money.
Table of Contents
Why Nutrition is essential for a Healthy and Balanced Diet
A healthy and balanced diet varies from person to person as nutritional needs differ according to gender, height, weight, activity level and many other factors. There are many considerations when considering what is “healthy” and “balanced” for you. Consider taste preferences, dietary needs, cooking techniques, medical conditions, and budgets.
As long as each meal and snack contains protein, fibre, complex carbohydrates, and fat, planning your menu for the day is not difficult. However, depending on your hunger and energy needs, you may need more or less.
Example of Today’s Menu
This weekly meal plan remains designed for people who require approximately 2,000-2,200 calories daily and have no dietary restrictions. Daily calorie goals may vary. Review the information below and tailor your plan to meet your specific needs. Consider working with a registered dietitian or talking to your healthcare provider to assess and plan your dietary needs more accurately.
Includes 3 meals and 3 snacks per day, with a healthy balance of carbohydrates, fats, and proteins. You can also get sufficient fibre from whole grains, fruits, vegetables, and legumes.
Swapping similar menu items is okay, but be careful how you cook them. For example, substituting grilled chicken for sirloin steak is fine, but covering fried chicken steak for fried chicken steak is not. Finally, you can correct your calorie intake by eating fewer snacks if you want to lose weight and larger snacks if you’re gaining weight.
Plan for Day 1
- 1 Grapefruit
- 2 Poached Eggs (or fried in a nonstick skillet)
- 1 slice of 100% Whole Wheat Toast
- Macronutrients: About 327 calories, 18 g protein, 41 g carbs, 11 g fat
- 1 banana
- 1 1 cup plain yogurt and 1 tablespoon honey
- Macronutrients: 324 calories, 14 g protein, 62 g carbohydrates, 4 g fat
- 6 oz grilled chicken breast
- Macronutrients: 396 Calories, 41 g Protein, 18 g Carbs, 18 g Fat
- 1 Cup (approximately ten servings) 2 Baby Carrot Flatbreads
- Macronutrients: 192 Calories, 7 g Protein, 31 g Carbs, 5 g Fat Ammus Protein, 57 g Carbs, 4 g Fat
- Egg Kernels
- 1 oz 70% Dark Chocolate
- Macronutrients: 302 calories, 3 grams protein, 49 grams carbs, 12 grams fat
Planning a healthy meal isn’t difficult, but it may take a little practice if you’re not used to it. The examples we provided should help you get off to a good start. However, don’t be discouraged if you don’t follow the plan strictly. Feel free to create variations to suit your lifestyle and needs. Vegetables, fruits, lean protein, legumes, and whole grains are always good choices.