7-Day Healthy Eating Plan

7-Day Healthy Eating Plan

A balanced diet meal plan is essential for people who are looking to lose weight and/or build muscle. You truly are what you eat, so you should create a daily meal plan that helps you to be more conscious of what you consume.

Finding healthy balanced meals can be difficult, though. There are lots of foods out there that can quickly undo all of your hard work or push a dish over the edge in terms of calories, so you've got to be alert and really put some effort into your plan.

To give you a helping hand, we have put together a balanced diet menu for a week. This easy healthy diet plan is simple to follow and it is packed with healthy diet meals that will help you shed any excess weight in no time.

Let's get started and run through a healthy food plan.

Day 1

It's the first day of your healthy food plan, and we start things off as we mean to go on. This daily menu provides you with a healthy balance of macronutrients and it is also packed with delicious flavours.

Breakfast: A Classic Morning Dish

  • One banana
  • One cup of corn flakes complemented by one cup of non-fat milk
  • A single hard-boiled egg
  • Coffee or herbal tea

This comes to around 400 calories and provides you with 72 grams of carbohydrates, 6 grams of fat, and 18 grams of protein.


Lunch: A Delectable Turkey Sandwich and Soup

  • Water
  • A turkey sandwich with three ounces of turkey breast, green lettuce and tomato slices on whole wheat bread
  • One cup of low-sodium vegetable soup

This comes to around 437 calories and provides you with 37 grams of carbohydrates, 6 grams of fat, and 59 grams of protein.

Dinner: Chicken Breasts with Chimichurri Sauce

  • Chicken breast halves
  • Chimichurri sauce

Half a chicken breast and 2 tablespoons of this sauce will put you at 427 calories - 1 gram of carbohydrate, 31 grams of fat, and 35 grams of protein.

Day 2

Feeling healthier already? Let's keep that energy moving into the second day.

Breakfast: A Low-Carb Bacon and Egg Sandwich

  • Low carb breakfast biscuits
  • Turkey bacon slices
  • Scrambled eggs

This delectable breakfast gives you the energy you need to start your day while netting you an estimated 400 calories - 9 grams of carbohydrates, 43 grams of fat, and 23 grams of protein.

Lunch: California Salad

  • 1/4 cup plain yogurt
  • Mixed greens
  • Cucumber
  • 1/4 cup crumbled goat cheese
  • 1 sliced avocado

This fresh and healthy salad can give you a nutritional lift to get you through the rest of your day. It contains around 370 calories - 29 grams of carbohydrates, 26 grams of fat, and 14 grams of protein.

Dinner: Shrimp and Corn Salad

  • Bibb lettuce leaves
  • Red pepper
  • Cucumber
  • Peeled shrimp
  • Corn

Time to close out your second day of healthy eating with a fresh salad loaded with goodness. This salad will deliver around 250 calories - 11 grams of carbohydrates, 11 grams of fat, and 30 grams of protein.

Day 3

This day is all about fresh fruit and vegetables. We don't doubt for a moment that you'll feel great by the end of the day!

Breakfast: Watermelon Pizza

  • Watermelon slices
  • Mango
  • Kiwi
  • Blueberries
  • Coconut chips

This delicious fruit cocktail will freshen up your morning and prepare you for the day ahead. You'll get 160 calories from this breakfast - 35 grams of carbohydrates, 2.5 grams of fat, and 2 grams of protein.

balanced diet menu for a week

Lunch: Green Goddess Pasta Salad

  • Fusilli pasta
  • Chickpeas
  • Baby spinach
  • Green peas

This vegan salad packs a serious nutritional punch and delivers around 400 calories - 62 grams of carbohydrates, 13 grams of fat, and 12 grams of protein.

Dinner: Chicken and Gnocchi Soup

  • Chicken broth
  • Shredded chicken
  • Gnocchi
  • Peas and carrots
  • Baby spinach

This dish will warm you right up and provide your body with some serious fuel. It's simple to make and comes in at around 360 calories - 32 grams of carbohydrates, 14 grams of fat, and 29 grams of protein.

Day 4

You are doing great and the end of the week is in sight. These nutritious dishes provide you with the nutrients and energy you need to power through the week.

Breakfast: A Healthy Smoothie

  • 3/4 cup almond milk
  • Baby spinach
  • Banana
  • Diced pineapple

Blend these ingredients together and you'll enjoy a fresh smoothie to get your day started in style. You'll find around 300 calories in this smoothie - 48 grams of carbohydrates, 15 grams of fat, and 6 grams of protein.

Lunch: Zucchini and Fresh Corn Salad

  • Baby spinach
  • Squash
  • Zucchini
  • Corn
  • Feta cheese

Another vegetarian salad keeps up your healthy eating and gives you lots of fiber to keep your body running at full force. This salad has around 330 calories - 22 grams of carbohydrates, 22 grams of fat, and 12 grams of protein.

Dinner: Honey Dijon Chicken

  • Chicken breasts
  • Honey + Dijon mustard
  • Green beans

Another dish that's simple to put together yet bursting with flavor, this chicken gives you a protein boost heading into the end of the week. This dish weighs in at around 280 calories - 22 grams of carbohydrates, 7 grams of fat, and 28 grams of protein.

Day 5

It's Friday - time to tuck into some exotic tastes and hearty oats!

Breakfast: Overnight Oatmeal

  • 1/2 cup rolled oats
  • 1/2 cup vanilla almond milk
  • Diced pineapple
  • Diced kiwi

Simply mix these ingredients together and store them in the fridge to enjoy the next morning. This dish is bursting with flavour and delivers around 285 calories - 58 grams of carbohydrates, 5 grams of fat, and 7 grams of protein.

Lunch: Shrimp Tostadas

  • Diced shrimp
  • Diced avocado
  • Tostada shells
  • Salsa to taste

A tangy dish loaded with intriguing flavors, this pescatarian dish delivers around 320 calories - 27 grams of carbohydrates, 14 grams of fat, and 31 grams of protein.

healthy diet meals

Dinner: Mushroom Ramen

  • Sliced mushrooms
  • Instant ramen noodles (no flavor packets)
  • Soy sauce
  • Baby bok choy

These noodles are fast to make and provide you with a nice vegan dish to see out the week. There are around 260 calories in this dish - 31 grams of carbohydrates, 12 grams of fat, and 9 grams of protein.

Day 6

Saturday is the perfect time to treat yourself to a favorite breakfast and an exotic poke bowl for lunch.

Breakfast: Weekend Waffles

  • Low-carb waffles
  • Melted butter

Get your weekend off to a great start with these simple waffles that deliver around 566 calories - 69 grams of carbohydrates and 26 grams of fat.

Lunch: Pineapple Poke Bowl

  • Firm tofu
  • Cooked brown rice
  • Diced pineapple
  • Red cabbage
  • Sliced avocado

This dish is bursting with freshness and it contains around 600 calories - 77 grams of carbohydrates, 26 grams of fat, and 29 grams of protein.

Dinner: Turkey and Green Bean Stir Fry

  • Ground turkey
  • Green beans
  • Carrots
  • Soy sauce and rice vinegar

This dish blends together lean meats with potent vegetables. It offers around 230 calories - 18 grams of carbohydrates, 4 grams of fat, 30 grams of protein.

Day 7

Cooking on a Sunday is great fun - we'll tackle some more complex dishes that keep you on the right track.

Breakfast: Berry Smoothie

  • 1/2 cup frozen strawberries
  • 1/4 cup frozen blueberries
  • 1/2 cup vanilla yogurt
  • 3/4 cup milk

Simply blend these ingredients together to get a cool and healthy smoothie to get your day off to a great start. This contains around 300 calories - 41 grams of carbohydrates, 4 grams of fat, and 32 grams of protein.

daily meal plan

Lunch: Pesto Zoodles

  • Julienned zucchini
  • Julienned squash
  • Cherry tomatoes
  • Zoodles (basil, pine nuts, garlic, miso paste, yeast, lemon juice)

A real Sunday treat! This vegan dish tastes amazing and fills you up while delivering 250 calories - 20 grams of carbohydrates, 6 grams of fat, and 12 grams of protein.

Dinner: Mango and Black Bean Salad

  • Mango
  • Avocado
  • Black beans
  • Red pepper
  • Line juice
  • Cilantro

Ready for the week ahead? This fresh salad will give you the energy you need to approach another week with enthusiasm and force! This salad has around 210 calories - 36 grams of carbohydrates, 4 grams of fat, 8 grams of protein.

Closing Thoughts

We hope this guide has shown you just how many amazing healthy dishes there are out there. You should adjust your meal plan according to your needs and continue to push your boundaries to achieve great health in a natural way.