Weight Management 1-Week Healthy and Balanced Meal Plan Example By Shereen Lehman, MS Shereen Lehman, MS, is a healthcare journalist and fact checker. She has co-authored two books for the popular Dummies Series (as Shereen Jegtvig). Learn about our editorial process Shereen Lehman, MS Reviewed by Reviewed by Mia Syn, MS, RDN on January 27, 2020 instagram Mia Syn, MS, RDN is a registered dietitian nutritionist with a master of science in human nutrition. She is also the host of Good Food Friday on ABC News 4. Learn about our Review Board Mia Syn, MS, RDN Updated on September 17, 2020 Print Table of Contents View All Table of Contents Meal Planning Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 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. Here's what you need to know about each meal: Eating breakfast will help you start your day with plenty of energy. Don't ruin your breakfast with high-fat and high-calorie foods. Choose some protein and fiber for your breakfast; breakfast is also a good time to eat some fresh fruit.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 will tide you over without adding a lot of calories.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. Or, if you buy your lunch, choose a healthy clear soup or fresh veggie salad.A mid-afternoon snack is also optional. Keep it low in calories and eat just enough to keep you from feeling too hungry because dinner is just a couple of hours away.Dinner is a time when it's easy to over-eat, especially if you haven't eaten much during the day, so watch your portion sizes. Mentally divide your plate into four quarters. One-quarter is for your meat or protein source, one-quarter is for a starch, 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 heavy, greasy foods or foods high in refined sugars. Verywell A Week of Healthy Meal Plans Studying a few examples may make this whole meal planning thing easier, so here's a full week's worth. You don't need to follow the days in order; you can choose any meal plan, skip one, or repeat as you like. This week's meal plan was designed for a person who needs about 2,100 to 2,200 calories per day and doesn't have any dietary restrictions. Your daily calorie goal may vary. Learn what it is below, then make tweaks to the plan to fit your specific needs. 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. Every plan includes three meals and three snacks to keep you feeling satisfied all day long. Some days even include a glass of beer or wine. Feel free to add more water, coffee, or herbal tea to any day, but keep in mind that adding cream or sugar also adds calories. 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 Today's meal plan contains about 2,250 calories, with 55% of those calories coming from carbohydrates, 20% from fat, and 25% from protein. It also has about 34 grams of fiber. Breakfast One grapefruitTwo poached eggs (or fried in a non-stick pan)Two slices whole-grain toast with one pat of butter eachOne cup low-fat milkOne cup of black coffee or herbal tea (Macronutrients: Approximately 555 calories with 27 grams protein, 63 grams carbohydrates, and 23 grams fat) Snack One bananaOne cup plain yogurt with two tablespoons honeyGlass of water (Macronutrients: 360 calories, 14 grams protein, 78 grams carbohydrates, 1 gram fat) Lunch Chicken breast (6-ounce portion), baked or roasted (not breaded or fried)Large garden salad with tomato and onion with one cup croutons, topped with one tablespoon oil and vinegar (or salad dressing)Glass of water (Macronutrients: 425 calories, 44 grams protein, 37 grams carbohydrates, 9 grams fat) Snack One cup carrot slicesThree tablespoons hummusOne-half piece of pita breadGlass of water or herbal tea (Macronutrients: 157 calories, 6 grams protein, 25 grams carbohydrates, 5 grams fat) Dinner One cup steamed broccoliOne cup of brown riceHalibut (four-ounce portion)Small garden salad with one cup spinach leaves, tomato, and onion topped with two tablespoons oil and vinegar or salad dressingOne glass white wine (regular or dealcoholized)Sparkling water with lemon or lime slice (Macronutrients: 646 calories, 42 grams protein, 77 grams carbohydrates, 8 grams fat) Snack One cup blueberriesTwo tablespoons whipped cream (the real stuff—whip your own or buy in a can)Glass of water (Macronutrients: Approximately 100 calories, 1 gram protein, 22 grams carbohydrates, 2 grams fat) Day 2 If you eat this whole menu, you get about 2,150 calories, with 51% of those calories coming from carbohydrates, 21% from fat, and 28% from protein. The meal plan also has 30 grams of fiber. Breakfast One whole-wheat English muffin with two tablespoons peanut butterOne orangeLarge glass (12 ounces) non-fat milkOne cup of black coffee or herbal tea (Macronutrients: approximately 521 calories with 27 grams protein, 69 grams carbohydrates, and 18 grams fat) Snack Two oatmeal cookies with raisinsGlass of water, hot tea, or black coffee (Macronutrients: 130 calories, 2 grams protein, 21 grams carbohydrates, 1 gram fat) Lunch A turkey sandwich (six ounces of turkey breast meat, large tomato slice, green lettuce and mustard on two slices of whole wheat breadOne cup low-sodium vegetable soupGlass of water (Macronutrients: 437 calories, 59 grams protein, 37 grams carbohydrates, 6 grams fat) Snack One cup (about 30) grapesGlass of water or herbal tea (Macronutrients: 60 calories, 0.6 grams protein, 12 grams carbohydrates, 0 grams fat) Dinner Five-ounce sirloin steakOne cup mashed potatoesOne cup cooked spinachOne cup green beansOne glass beer (regular, lite or non-alcohol)Sparkling water with lemon or lime slice (Macronutrients: 671 calories, 44 grams protein, 63 grams carbohydrates, 18 grams fat) Snack Two slices whole wheat bread with two tablespoons jam (any variety of fruit)One cup non-fat milkGlass of water (Macronutrients: Approximately 337 calories, 14 grams protein, 66 grams carbohydrates, 3 grams fat) Day 3 Today's meal has about 2,260 calories, with 55% of those calories coming from carbohydrates, 20% from fat, and 25% from protein. It also has 50 grams of fiber. Breakfast One medium bran muffinOne serving turkey breakfast sausageOne orangeOne cup non-fat milkOne cup black coffee or herbal tea (Macronutrients: approximately 543 calories with 26 grams protein, 84 grams carbohydrates, and 15 grams fat) Snack One fresh pearOne cup of flavored soy milkGlass of water, hot tea, or black coffee (Macronutrients: 171 calories, 6 grams protein, 34 grams carbohydrates, 2 grams fat) Lunch Low sodium chicken noodle soup with six saltine crackersOne medium appleWater (Macronutrients: 329 calories, 8 grams protein, 38 grams carbohydrates, 17 grams fat) Snack One appleOne slice Swiss cheeseSparkling water with lemon or lime slice (Macronutrients: 151 calories, 5 grams protein, 21 grams carbohydrates, 6 grams fat) Dinner 8-ounce serving of turkey breast meatOne cup baked beansOne cup cooked carrotsOne cup cooked kaleOne glass of wine (Macronutrients: 784 calories, 84 grams protein, 76 grams carbohydrates, 3 grams fat) Snack One cup of frozen yogurtOne cup fresh raspberries (Macronutrients: Approximately 285 calories, 7 grams protein, 52 grams carbohydrates, 7 grams fat) Day 4 By the end of today, you'll consume about 2,230 calories, with 54% of those calories coming from carbohydrates, 24% from fat, and 22% from protein. You'll also get about 27 grams of fiber. Breakfast One cup whole wheat flakes with one cup non-fat milk and one teaspoon sugarOne bananaOne slice whole-grain toast with one tablespoon peanut butterOne cup of black coffee or herbal tea (Macronutrients: approximately 557 calories with 18 grams protein, 102 grams carbohydrates, and 12 grams fat) Snack One cup grapes and one tangerineGlass of water, hot tea, or black coffee (Macronutrients: 106 calories, 1 gram protein, 27 grams carbohydrates, 1 gram fat) Lunch Tuna wrap with one wheat flour tortilla, one-half can water-packed tuna (drained), one tablespoon mayonnaise, lettuce, and sliced tomatoOne sliced avocadoOne cup non-fat milk (Macronutrients: 419 calories, 27 grams protein, 37 grams carbohydrates, 19 grams fat) Snack One cup cottage cheese (1-percent fat)One fresh pineapple sliceFour graham crackersSparkling water with lemon or lime slice (Macronutrients: 323 calories, 29 grams protein, 38 grams carbohydrates, 5 grams fat) Dinner One serving lasagnaSmall garden salad with tomatoes and onions topped with one tablespoon salad dressingOne cup non-fat milk (Macronutrients: 585 calories, 34 grams protein, 61 grams carbohydrates, 23 grams fat) Snack One appleOne cup non-fat milk (Macronutrients: Approximately 158 calories, 9 grams protein, 31 grams carbohydrates, 1 gram fat) Day 5 This delicious meal plan includes three meals and three snacks and has approximately 2,250 calories, with 53% of those calories coming from carbohydrates, 25% from fat, and 21% from protein. And lots of fiber—over 40 grams. Breakfast One piece of French toast with one tablespoon maple syrupOne scrambled or poached eggOne serving turkey baconOne cup orange juiceOne cup black coffee or herbal tea (Macronutrients: approximately 449 calories with 16 grams protein, 57 grams carbohydrates, and 18 grams fat) Snack One cup sliced carrotsOne cup cauliflower piecesTwo tablespoons ranch dressingGlass of water, hot tea, or black coffee (Macronutrients: 223 calories, 4 grams protein, 18 grams carbohydrates, 16 grams fat) Lunch Veggie burger on a whole grain bunOne cup northern (or other dry) beansOne cup non-fat milk (Macronutrients: 542 calories, 38 grams protein, 85 grams carbohydrates, 8 grams fat) Snack One appleOne pita with two tablespoons hummusSparkling water with lemon or lime slice (Macronutrients: 202 calories, 5 grams protein, 41 grams carbohydrates, 4 grams fat) Dinner One trout filetOne cup green beansOne cup brown riceOne small garden salad with two tablespoons salad dressingOne glass of beerSparkling water with lemon or lime slice (Macronutrients: 634 calories, 27 grams protein, 78 grams carbohydrates, 13 grams fat) Snack One cup cottage cheeseOne fresh peach (Macronutrients: Approximately 201 calories, 29 grams protein, 16 grams carbohydrates, 2 grams fat) Day 6 Today's meals and snacks have about 2,200 calories, with 55% of those calories coming from carbohydrates, 19% from fat, and 26% from protein. You'll also get about 31 grams fiber. Breakfast One cup corn flakes with two teaspoons sugar and one cup non-fat milkOne bananaOne hard-boiled eggOne cup black coffee or herbal tea (Macronutrients: approximately 401 calories with 18 grams protein, 72 grams carbohydrates, and 6 grams fat) Snack One cup plain yogurt with one tablespoon honey, one-half cup blueberries, and one tablespoon almondsGlass of water, hot tea, or black coffee (Macronutrients: 302 calories, 15 grams protein, 46 grams carbohydrates, 8 grams fat) Lunch One cup whole wheat pasta with one-half cup red pasta sauceMedium garden salad with tomatoes and onions and two tablespoons salad dressingGlass of water (Macronutrients: 413 calories, 11 grams protein, 67 grams carbohydrates, 12 grams fat) Snack One and one-half cup cottage cheeseOne fresh peachGlass of water (Macronutrients: 303 calories, 43 grams protein, 23 grams carbohydrates, 4 grams fat) Dinner Four and one-half ounce serving of pork loinSmall garden salad with tomatoes and onions topped with two tablespoons oil and vinegar (or salad dressing)One small baked sweet potatoOne cup asparagusOne glass wine (regular or dealcoholized)Sparkling water with lemon or lime slice (Macronutrients: 500 calories, 46 grams protein, 35 grams carbohydrates, 10 grams fat) Snack Five graham crackersOne cup non-fat milkOne cup strawberries (Macronutrients: Approximately 279 calories, 10 grams protein, 50 grams carbohydrates, 3 grams fat) Day 7 Today's menu contains about 2,200 calories, with 54% of those calories coming from carbohydrates, 22% from fat, and 24% from protein. There are also 46 grams of fiber. Breakfast One cup cooked oatmeal with one-half cup blueberries, one-half cup non-fat milk, and one tablespoon almond sliversTwo slices turkey baconOne cup non-fat milk to drinkOne cup black coffee or herbal tea (Macronutrients: approximately 442 calories with 26 grams protein, 59 grams carbohydrates, and 14 grams fat) Snack One cup plain yogurt with one tablespoon honey, one-half cup strawberries, and two tablespoons almond sliversGlass of water, hot tea, or black coffee (Macronutrients: 343 calories, 17 grams protein, 41 grams carbohydrates, 13 grams fat) Lunch Six-ounce baked chicken breastLarge garden salad with tomatoes and onions and two tablespoons salad dressingOne baked sweet potatoOne whole-wheat dinner roll.Glass of water (Macronutrients: 498 calories, 47 grams protein, 63 grams carbohydrates, 6 grams fat) Snack One cup raw broccoli floretsOne cup raw sliced carrotTwo tablespoons veggie dip or salad dressingOne fresh peachGlass of water (Macronutrients: 112 calories, 3 grams protein, 25 grams carbohydrates, 1 gram fat) Dinner 3-ounce serving of baked or grilled salmonOne-half cup black beansOne cup Swiss chardOne cup brown riceOne whole wheat dinner roll with a pat of butterSparkling water with lemon or lime slice (Macronutrients: 671 calories, 38 grams protein, 91 grams carbohydrates, 19 grams fat) Snack One Orange (Macronutrients: Approximately 62 calories, 1 gram protein, 15 grams carbohydrates, 0 grams fat) 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. Just do your best to incorporate healthy choices into your day—vegetables, fruit, lean proteins, beans and legumes, and whole grains are always smart bets. Was this page helpful? Thanks for your feedback! Get nutrition tips and advice to make healthy eating easier. Sign Up You're in! Thank you, {{form.email}}, for signing up. There was an error. Please try again. What are your concerns? Other Inaccurate Hard to Understand Submit Article 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. U.S. Department of Health and Human Services and U.S. Department of Agriculture. 2015 – 2020 Dietary Guidelines for Americans. 8th Edition. December 2015.