It's not difficult to plan a daily menu as long as each meal and snack contains 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 spoil your breakfast with high-fat and high-calorie foods. Choose some protein and fiber for breakfast, which is a good time to eat some fresh fruits.
A mid-morning snack is completely 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 get you going without having to add a lot of calories.
Lunch is often something you eat at work or school, so it's a great time to grab a sandwich or leftovers that you can warm up and warm up. Or, if you buy for lunch, opt for a healthy soup or fresh green salad.
A mid-afternoon snack is also optional. Keep calories low and eat just enough to keep you from getting too hungry because eating is only two hours away.
Dinner is a time when it's easy to overeat, especially if you haven't eaten much during the day, so watch your portion sizes. Mentally divide the plate into four quarters. A quarter is for the meat or protein source, a quarter for starch, and the last two quarters for green and colorful vegetables or a green salad.
A light evening meal rich in complex carbohydrates may help you sleep but avoid heavy or fatty foods or foods high in refined sugars.
A week of healthy meal plans
Studying a few examples can make the whole meal planning process easier, so here's an entire week's worth. You don't need to keep track of the days in order; You can choose any meal plan, skip one or repeat as many as you like.
This week's meal plan is designed for someone 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's below, and you can make adjustments to the plan to suit your specific needs.
Each day includes three meals and three snacks and contains a healthy balance of carbohydrates, fats and proteins. You'll also get plenty of fiber from whole grains, fruits, vegetables, and legumes.
Each plan includes three meals and three snacks to keep you feeling satisfied throughout the day. 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 adds calories as well .
I don't mind substituting similar menu items, but consider your cooking methods — replacing sirloin with roast chicken is fine, but substituting for chicken stir-fry steak won't work because the baking changes the fat, carb, and sodium counts — and calories.
Finally, you can adjust your calories by eliminating snacks if you want to lose weight or eating larger snacks if you want to gain weight.
First day
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 grapefruit
Two boiled eggs (or fried in a non-stick skillet)
Two slices of toast, one butter each
One cup of low-fat milk
One cup of black coffee or herbal tea
(Macronutrients: Approximately 555 calories contain 27 grams of protein, 63 grams of carbohydrates, and 23 grams of fat)
Snack
1 cup carrot slices
Three tablespoons of chickpeas
Half a piece of pita bread
A cup of water or herbal tea
(Macronutrients: 157 calories, 6 grams protein, 25 grams carbohydrates, 5 grams fat)
Dinner
1 cup steamed broccoli
1 cup of brown rice
halibut (four-ounce portion)
Small garden salad with 1 cup of spinach leaves, tomatoes, and onions, with 2 tablespoons of oil and vinegar or salad dressing
One glass of white wine (regular or contracted)
Sparkling water with a slice of lemon or lime
(646 calories, 42 g protein, 77 g carbs, 8 g fat)
Snack
One cup of blueberries
2 tablespoons whipped cream (the real stuff - whip yourself or buy in a box)
a cup of water
(about 100 calories, 1 g protein, 22 g carbohydrates, 2 g fat)
the second day
If you ate this entire list, you'd get 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 of peanut butter
one orange
Large glass (12 ounces) non-fat milk
One cup of black coffee or herbal tea
(Macronutrients: approximately 521 calories with 27 grams of protein, 69 grams of carbohydrates, and 18 grams of fat)
Snack
Two oatmeal with raisins
A cup of water, hot tea or black coffee
(Macronutrients: 130 calories, 2g protein, 21g carbs, 1g fat)
lunch
Turkey sandwich (six ounces of turkey breast, large slice of tomato, green lettuce and mustard on two slices of whole wheat bread
1 cup low-sodium vegetable soup
a cup of water
(Macronutrients: 437 calories, 59 grams protein, 37 grams carbohydrates, 6 grams fat)
Snack
1 cup (about 30) grapes
A cup of water or herbal tea
(Macronutrients: 60 calories, 0.6 g protein, 12 g carbs, 0 g fat)
Dinner
Five ounce sirloin
One cup of mashed potatoes
1 cup cooked spinach
One cup green beans
1 glass beer (regular, light or non-alcoholic)
Sparkling water with a slice of lemon or lime
(671 calories, 44 grams protein, 63 grams carbohydrates, 18 grams fat)
Snack
Two slices of whole wheat bread with two tablespoons of jam (any variety of fruits)
One cup of non-fat milk
a cup of water
(337 calories, 14 g protein, 66 g carbs, 3 g fat)
the third day
Today's meal contains 2,260 calories, with 55% of these calories coming from carbohydrates, 20% from fat, and 25% from protein. It also has 50 grams of fiber.
breakfast
One medium bran muffin
One serving turkey breakfast sausage
one orange
One cup of non-fat milk
One cup of black coffee or herbal tea
(Macronutrients: approximately 543 calories with 26 grams of protein, 84 grams of carbohydrates, and 15 grams of fat)
Snack
One fresh pear
One cup of flavored soy milk
A cup of water, hot tea or black coffee
(Macronutrients: 171 calories, 6 g protein, 34 g carbs, 2 g fat)
lunch
Low-sodium chicken breast soup with six pretzels
one average apple
water
(Macronutrients: 329 calories, 8 g protein, 38 g carbs, 17 g fat)
Snack
one apple
Swiss cheese slice
Sparkling water with a slice of lemon or lime
(Macronutrients: 151 calories, 5 grams protein, 21 grams carbs, 6 grams fat)
Dinner
Eight ounce serving of turkey breast
One cup of baked beans
1 cup cooked carrots
1 cup cooked kale
One glass of wine
(784 calories, 84g protein, 76g carbs, 3g fat)
Snack
1 cup of frozen yogurt
One cup of fresh berries
(About 285 calories, 7 grams protein, 52 carbs, 7 grams fat)
the fourth day
By the end of the day, you'll be consuming 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 of whole wheat flakes with one cup of non-fat milk and one teaspoon of sugar
one banana
1 slice of toast with 1 tablespoon of peanut butter
One cup of black coffee or herbal tea
(Macronutrients: approximately 557 calories with 18 grams of protein, 102 grams of carbohydrates, and 12 grams of fat)
Snack
One cup of grapes and one tangerine
A cup of water, hot tea or black coffee
(Macronutrients: 106 calories, 1 g protein, 27 g carbohydrates, 1 g fat)
lunch
Wrap tuna with one flour tortilla, half a can of water-packed tuna (drained), one tablespoon mayonnaise, lettuce, and sliced tomato
1 piece of avocado
One cup of non-fat milk
(Macronutrients: 419 calories, 27 grams protein, 37 grams carbohydrates, 19 grams fat)
Snack
1 cup cottage cheese (1 percent fat)
One slice of fresh pineapple
Four graham crackers
Sparkling water with a slice of lemon or lime
(Macronutrients: 323 calories, 29 g protein, 38 g carbs, 5 g fat)
Dinner
One serving lasagna
Small garden salad with tomatoes and onions topped with one tablespoon salad dressing
One cup of non-fat milk
(585 calories, 34g protein, 61g carbs, 23g fat)
Snack
one apple
One cup of non-fat milk
(about 158 calories, 9 g protein, 31 g carbs, 1 g fat)
The fifth day
This delicious meal plan includes three meals, three snacks, and about 2,250 calories, with 53% of those calories coming from carbohydrates, 25% from fat, and 21% from protein. And a lot of fiber - more than 40 grams.
breakfast
1 piece of french toast with 1 tablespoon of maple syrup
One scrambled or boiled egg
One serving turkey
One cup of orange juice
One cup of black coffee or herbal tea
(Macronutrients: approximately 449 calories with 16 grams protein, 57 grams carbohydrates, and 18 grams fat)
Snack
1 cup carrot slices
1 piece of cauliflower
2 tablespoons ranch sauce
A cup of water, hot tea or black coffee
(Macronutrients: 223 calories, 4 g protein, 18 g carbs, 16 g fat)
lunch
Veggie burger on a whole grain bun
1 cup north (or other dry beans)
One cup of non-fat milk
(Macronutrients: 542 calories, 38 grams protein, 85 grams carbohydrates, 8 grams fat)
Snack
one apple
One pita with two tablespoons of hummus
Sparkling water with a slice of lemon or lime
(Macronutrients: 202 calories, 5 grams protein, 41 grams carbs, 4 grams fat)
Dinner
One trout fillet
One cup green beans
1 cup of brown rice
Small garden salad with two tablespoons salad dressing
One glass of beer
Sparkling water with a slice of lemon or lime
(634 calories, 27 g protein, 78 g carbs, 13 g fat)
Snack
One cup of cheese
fresh peaches
(about 201 calories, 29 g protein, 16 g carbs, 2 g fat)
the sixth day
Today's meals and snacks contain 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 of fiber.
breakfast
One cup of cornflakes with two teaspoons of sugar and one cup of non-fat milk
one banana
one boiled egg
One cup of black coffee or herbal tea
(Macronutrients: approximately 401 calories with 18 grams of protein, 72 grams of carbohydrates, and 6 grams of fat)
Snack
One cup of plain yogurt with one tablespoon of honey, ½ cup of blueberries and one tablespoon of almonds
A cup of water, hot tea or black coffee
(Macronutrients: 302 calories, 15 grams protein, 46 grams carbohydrates, 8 grams fat)
lunch
One cup of whole wheat pasta with ½ cup of red pasta sauce
Garden center salad with tomato, onion and two tablespoons salad dressing
a cup of water
(Macronutrients: 413 calories, 11 g protein, 67 g carbs, 12 g fat)
Snack
One and a half cup cheese cup
fresh peaches
a cup of water
(Macronutrients: 303 calories, 43 g protein, 23 g carbs, 4 g fat)
Dinner
Four and a half ounce serving of pork loin
Small garden salad with tomatoes and onions topped with 2 tablespoons oil and vinegar (or salad dressing)
One small sweet potato
1 cup of asparagus
One by the glass wine (regular or contracted)
Sparkling water with a slice of lemon or lime
(500 calories, 46g protein, 35g carbs, 10g fat)
Snack
Five graham crackers
One cup of non-fat milk
1 cup of strawberries
(Approximately 279 calories, 10 grams of protein, 50 grams of carbohydrates, and 3 grams of fat)
the seventh day
Today's menu contains about 2,200 calories, with 54% of these calories coming from carbohydrates, 22% from fat, and 24% from protein. There is also 46 g of fiber.
breakfast
One cup of cooked oatmeal with ½ cup of blueberries, ½ cup of non-fat milk, and one tablespoon of almonds
Two slices of turkey bacon
One cup non-fat milk to drink
One cup of black coffee or herbal tea
(Macronutrients: approximately 442 calories with 26 grams of protein, 59 grams of carbohydrates, and 14 grams of fat)
Snack
One cup of plain yogurt with one tablespoon of honey, ½ cup of strawberries, and two tablespoons of almonds
A cup of water, hot tea or black coffee
(Macronutrients: 343 calories, 17 g protein, 41 g carbs, 13 g fat)
lunch
Six Baked Chicken Dishes
Large garden salad with tomato, onion and two tablespoons salad dressing
One baked sweet potato
Whole wheat dinner roll.
a cup of water
(Macronutrients: 498 calories, 47 grams protein, 63 grams carbohydrates, 6 grams fat)
Snack
1 cup raw broccoli florets
1 cup raw carrot slices
2 tablespoons of vegetables or salad dressing
fresh peaches
a cup of water
(Macronutrients: 112 calories, 3 g protein, 25 g carbs, 1 g fat)
Dinner
Three ounces of grilled or grilled salmon
Half a cup of black beans
1 cup swiss soup
1 cup of brown rice
Whole wheat dinner roll with butter pat
Sparkling water with a slice of lemon or lime
(671 calories, 38 g protein, 91 g carbs, 19 g fat)
Snack
one orange
(About 62 calories, 1g protein, 15g carbs, 0g fat)
word from
Planning healthy meals isn't difficult, but if you're not used to it, planning can take a little practice. The examples we have provided should give you a great start.
Don't get discouraged if you don't stick to the plan exactly as intended—it's okay to make changes that fit your lifestyle and needs. Just do your best to incorporate healthy options into your day, such as vegetables, fruits, lean proteins, beans, legumes, and whole grains are always smart bets.