1-Week Healthy and Balanced Meal Plan Ideas: Recipes & Prep

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Updated on July 20, 2022

Medically reviewed by

At Verywell, we believe there is no one-size-fits-all approach to a healthy lifestyle. Successful eating plans need to be individualized and consider the whole person. Before starting a new diet plan, consult with a healthcare provider or a registered dietitian, especially if you have an underlying health condition.

Consuming a healthy, balanced diet is a goal for many people. While this is an excellent goal for health reasons, the terms "healthy" and "balanced" will vary for each individual. A healthy, balanced diet generally means one that is rich in whole grains, fruits, vegetables, lean proteins, and healthy fats. A meal plan is a great tool to help you plan and

Meal planning can help keep you on track, no matter what your nutrition goal is. Prepping and planning doesn’t have to be time-intensive and complicated. A few simple steps, including basic meal constructs, making a shopping list, shopping strategically, and methodically preparing food ahead of time, are what make meal planning a helpful tool to keep you energized, meet your nutrition goals, reduce food waste, and save money.

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. 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.

7-Day Sample Menu

This one-week meal plan was designed for a person who needs about 2,000 to 2,200 calories per day and has no dietary restrictions. Your daily calorie goal may vary. Learn what it is below, then make tweaks to the plan to fit your specific needs. Consider working with a registered dietitian or speaking with a health care provider to assess and plan for your dietary needs more accurately.

Each day includes three meals and three snacks and has a healthy balance of carbohydrates, fats, and proteins. You'll also get plenty of fiber from whole grains, fruits, vegetables, and legumes.

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.

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 men. 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

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.

A Word From Verywell

Planning healthy meals isn't difficult, but if you're not used to it, the planning can take a little practice. The examples we provided should give you a great start. Don't feel discouraged if you don't stick to the plan exactly as outlined—it's OK to make variations that fit your lifestyle and needs. Do your best to incorporate healthy choices into your day—vegetables, fruit, lean proteins, beans and legumes, and whole grains are always smart bets.

We recognize that meal plans may not be appropriate for all, especially those with disordered eating habits. If you or a loved one are coping with an eating disorder, contact the National Eating Disorders Association (NEDA) Helpline for support at 1-800-931-2237.

2 Sources

Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

USDA. 2020-2025 Dietary Guidelines for Americans.
Academy of Nutrition and Dietetics. How Much Water Do You Need.

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