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Healthy Balanced Meal Plan Day One

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Updated February 16, 2014

This one-day meal plan includes three meals and three snacks to keep you feeling satisfied between meals. It contains about 2,250 calories, with 55 percent of those calories coming from carbohydrates, 20 percent from fat and 25 percent from protein.

This meal plan is designed for a healthy person with no dietary restrictions. It includes chicken for lunch, fish for dinner and a couple of salads.

Feel free to add more water, coffee or herbal tea to your day, but keep in mind that adding cream or sugar also adds calories.

Breakfast

  • One grapefruit
  • Two poached eggs (or fried in a non-stick pan)
  • Two slices whole grain toast with one pat butter each
  • One cup low-fat milk
  • One cup black coffee or herbal tea
(Macronutrients: approximately 555 calories with 27 grams protein, 63 grams carbohydrates and 23 grams fat)

Snack

  • One banana
  • One cup plain yogurt with two tablespoons honey
  • Glass 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 or zero-calorie soft drink
(Macronutrients: 425 calories, 44 grams protein, 37 grams carbohydrates, 9 grams fat)

Snack

  • One cup carrot slices
  • Three tablespoon hummus
  • One-half piece of pita bread
  • Glass of water or herbal tea
(Macronutrients: 157 calories, 6 grams protein, 25 grams carbohydrates, 5 grams fat)

Dinner

  • One cup steamed broccoli
  • One cup brown rice
  • Halibut (four-ounce portion)
  • Small garden salad with one cup spinach leaves, tomato and onion, topped with two tablespoons oil and vinegar or salad dressing
  • One glass white wine (regular or dealcoholized)
  • Sparkling water with lemon or lime slice
(646 calories, 42 grams protein, 77 grams carbohydrates, 8 grams fat)

Snack

  • One cup blueberries
  • Two 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)

Today's Nutrition Profile

Here's the nutritional breakdown for today. Values are approximate:
  • Calories - 2,250
  • Total fat - 48 grams
  • Trans fat - 0 milligrams
  • Saturated fat - 15 grams
  • Cholesterol - 613 milligrams
  • Carbohydrates - 303 grams
  • Fiber - 34 grams
  • Protein - 135 grams
  • Vitamin A - 31,543 International Units
  • Thiamin - 1 milligram
  • Riboflavin - 2 milligrams
  • Niacin - 24 milligrams
  • Vitamin B-6 - 2 milligrams
  • Vitamin B-12 - 6 micrograms
  • Vitamin C - 229 milligrams
  • Folate/folic acid - 390 micrograms
  • Calcium - 1,130 milligrams
  • Iron - 13 milligrams
  • Magnesium - 520 milligrams
  • Sodium - 2,340 milligrams
  • Zinc - 11 milligrams
  • Vitamin D - 175 International Units
This meal plan is a guide, and it's okay to swap out similar menu items. Keep cooking methods in mind - while replacing a tuna steak with grilled salmon is fine, but replacing it with fish sticks isn't going to work because the breading changes the fat, carb and sodium counts - and the calories. 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.

Meal Plans for the Rest of the Week

Sources:

United States Department of Agriculture. "National Nutrient Database for Standard Reference." Accessed April 11, 2013. http://ndb.nal.usda.gov/.

United States Department of Health and Human Services. "Dietary Guidelines for Americans, 2010." Accessed April 7, 2013. http://www.cnpp.usda.gov/dietaryguidelines.htm.

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