Weight Management What a Balanced Meal Plan Actually Looks Like 7 days' worth of healthy meals By Shereen Lehman, MS | Reviewed by Richard N. Fogoros, MD Updated February 25, 2018 Share Pin Email Print © Verywell, 2017 More in Weight Management Nutrition for Weight Loss Gaining Weight Planning a daily menu isn't difficult as long as each meal and snack have 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, and it's 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 heat. 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 light complex carbohydrate-rich evening snack may help you sleep but avoid heavy, greasy foods or foods high in refined sugars.A Week of Healthy Meal PlansStudying 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, and you can 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 okay to swap out similar menu items, but keep cooking methods in mind - replacing a sirloin steak with grilled chicken is fine, but replacing it with chicken-fried steak isn't going to work because 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 OneToday's meal plan contains about 2,250 calories, with 55 percent of those calories coming from carbohydrates, 20 percent fat, and 25 percent from protein. It also has about 34 grams fiber.BreakfastOne grapefruitTwo poached eggs (or fried in a non-stick pan)Two slices whole grain toast with one pat butter eachOne cup low-fat milkOne cup black coffee or herbal tea(Macronutrients: approximately 555 calories with 27 grams protein, 63 grams carbohydrates, and 23 grams fat)SnackOne bananaOne cup plain yogurt with two tablespoons honeyGlass of water(Macronutrients: 360 calories, 14 grams protein, 78 grams carbohydrates, 1 gram fat)LunchChicken 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)SnackOne cup carrot slicesThree tablespoon hummusOne-half piece of pita breadGlass of water or herbal tea(Macronutrients: 157 calories, 6 grams protein, 25 grams carbohydrates, 5 grams fat)DinnerOne cup steamed broccoliOne cup 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(646 calories, 42 grams protein, 77 grams carbohydrates, 8 grams fat)SnackOne cup blueberriesTwo tablespoons whipped cream (the real stuff—whip your own or buy in a can)Glass of water(Approximately 100 calories, 1 gram protein, 22 grams carbohydrates, 2 grams fat)Day TwoIf you eat this whole menu, you get about 2,150 calories, with 51 percent of those calories coming from carbohydrates, 21 percent from fat, and 28 percent from protein. The meal plan also has 30 grams fiber.BreakfastOne whole wheat English muffin with two tablespoons peanut butterOne orangeLarge glass (12 ounces) non-fat milkOne cup black coffee or herbal tea(Macronutrients: approximately 521 calories with 27 grams protein, 69 grams carbohydrates, and 18 grams fat)SnackTwo oatmeal cookies with raisinsGlass of water, hot tea or black coffee(Macronutrients: 130 calories, 2 grams protein, 21 grams carbohydrates, 1 gram fat)LunchA 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)SnackOne cup (about 30) grapesGlass of water or herbal tea(Macronutrients: 60 calories, 0.6 grams protein, 12 grams carbohydrates, 0 grams fat)DinnerFive-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(671 calories, 44 grams protein, 63 grams carbohydrates, 18 grams fat)SnackTwo slices whole wheat bread with two tablespoons jam (any variety of fruit)One cup non-fat milkGlass of water(Approximately 337 calories, 14 grams protein, 66 grams carbohydrates, 3 grams fat)Day ThreeToday's meal has about 2,260 calories, with 55 percent of those calories coming from carbohydrates, 20 percent from fat, and 25 percent from protein. It also has 50 grams fiber.BreakfastOne 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)SnackOne fresh pearOne cup flavored soy milkGlass of water, hot tea or black coffee(Macronutrients: 171 calories, 6 grams protein, 34 grams carbohydrates, 2 grams fat)LunchLow sodium chicken noodle soup with six saltine crackersOne medium appleWater(Macronutrients: 329 calories, 8 grams protein, 38 grams carbohydrates, 17 grams fat)SnackOne appleOne slice Swiss cheeseSparkling water with lemon or lime slice(Macronutrients: 151 calories, 5 grams protein, 21 grams carbohydrates, 6 grams fat)DinnerEight-ounce serving of turkey breast meatOne cup baked beansOne cup cooked carrotsOne cup cooked kaleOne glass of wine(784 calories, 84 grams protein, 76 grams carbohydrates, 3 grams fat)SnackOne cup of frozen yogurtOne cup fresh raspberries(Approximately 285 calories, 7 grams protein, 52 grams carbohydrates, 7 grams fat)Day FourBy the end of today, you'll consume about 2,230 calories, with 54 percent of those calories coming from carbohydrates, 24 percent from fat, and 22 percent from protein. You'll also get about 27 grams fiber.BreakfastOne 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 black coffee or herbal tea(Macronutrients: approximately 557 calories with 18 grams protein, 102 grams carbohydrates, and 12 grams fat)SnackOne cup grapes and one tangerineGlass of water, hot tea or black coffee(Macronutrients: 106 calories, 1 gram protein, 27 grams carbohydrates, 1 gram fat)LunchTuna 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)SnackOne 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)DinnerOne serving lasagnaSmall garden salad with tomatoes and onions topped with one tablespoon salad dressingOne cup non-fat milk(585 calories, 34 grams protein, 61 grams carbohydrates, 23 grams fat)SnackOne appleOne cup non-fat milk(Approximately 158 calories, 9 grams protein, 31 grams carbohydrates, 1 gram fat)Day FiveThis delicious meal plan includes three meals and three snacks and has approximately 2,250 calories, with 53 percent of those calories coming from carbohydrates, 25 percent from fat, and 21 percent from protein. And lots of fiber—over 40 grams.BreakfastOne piece 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)SnackOne 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)LunchVeggie 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)SnackOne appleOne pita with two tablespoons hummusSparkling water with lemon or lime slice(Macronutrients: 202 calories, 5 grams protein, 41 grams carbohydrates, 4 grams fat)DinnerOne 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(634 calories, 27 grams protein, 78 grams carbohydrates, 13 grams fat)SnackOne cup cottage cheeseOne fresh peach(Approximately 201 calories, 29 grams protein, 16 grams carbohydrates, 2 grams fat)Day SixToday's meals and snacks have about 2,200 calories, with 55 percent of those calories coming from carbohydrates, 19 percent from fat, and 26 percent from protein. You'll also get about 31 grams fiber.BreakfastOne 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)SnackOne 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)LunchOne 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)SnackOne and one-half cup cottage cheeseOne fresh peachGlass of water(Macronutrients: 303 calories, 43 grams protein, 23 grams carbohydrates, 4 grams fat)DinnerFour 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(500 calories, 46 grams protein, 35 grams carbohydrates, 10 grams fat)SnackFive graham crackersOne cup non-fat milkOne cup strawberries(Approximately 279 calories, 10 grams protein, 50 grams carbohydrates, 3 grams fat)Day SevenToday's menu contains about 2,200 calories, with 54 percent of those calories coming from carbohydrates, 22 percent from fat, and 24 percent from protein. There's also 46 grams fiber.BreakfastOne 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)SnackOne 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)LunchSix-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)SnackOne 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)DinnerThree-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(671 calories, 38 grams protein, 91 grams carbohydrates, 19 grams fat)SnackOne Orange(Approximately 62 calories, 1 gram protein, 15 grams carbohydrates, 0 grams fat)A Word From VerywellPlanning 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. Continue Reading