Planning a daily menu for a week is not difficult as long as each meal contains a balanced amount of protein, fiber, complex carbohydrates and fats.
Here’s what you need to know about each meal:
Eating breakfast will help you start your day with a lot of energy. Do not make breakfast with foods high in fat and calories. Choose some protein and fiber for breakfast, and it’s a good time to eat some fresh fruit as well.
Eating in the morning is optional. If you eat a larger breakfast, you may not feel hungry before lunch. However, if you feel that you are hungry and lunch is in two or three hours, a light snack will trick you 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 warm up and eat. Or, if you’re buying your lunch, choose a healthy clear soup or fresh vegetable salad.
Snacking in the afternoon is also optional. Make it low-calorie and eat enough just so you don’t feel too hungry, because dinner is only a few hours away.
Dinner is a time when it’s easy to overeat, especially if you haven’t eaten much during the day, so keep an eye on your portions.
Mentally divide your plate into four quarters. One quarter is for your meat or protein source, one quarter is for starch, and the last two quarters are for green and colorful vegetables or lettuce.
A complex carbohydrate-rich evening snack can help you fall asleep more easily. Avoid heavy, fatty foods or foods with a high content of refined sugars.
Plan healthy daily meals for one week
Studying a few examples can make it easier to plan an entire meal, so this is true for the whole week. You don’t need to keep track of the days in order; you can choose any meal plan, skip it, or repeat as you like.
This week’s meal plan is designed for a person who needs about 2,000 calories a day and does not have any dietary restrictions. Your daily caloric goal may vary, and you can also make plan adjustments according to your own needs.
Each day includes three meals and three snacks and has a healthy balance of carbohydrates, fats and proteins. You will also need a lot of fiber from whole grains, fruits, vegetables and legumes.
Feel free to add more water, coffee or herbal tea any given day, but keep in mind that adding cream or sugar also adds calories.
Finally, you can adjust your calorie intake by removing snacks if you want to lose weight or eat larger portions if you want to gain weight.
Day one
Today’s meal plan contains about 2,250 calories, and 55% of those calories come from carbohydrates, 20% fat and 25% from protein. It also has about 34 grams of fiber.
Breakfast
- One grapefruit
- Two poached eggs (or fried in a non-stick pan)
- Two slices of whole toast with a little butter
- One cup of low-fat milk
- One cup of black coffee or herbal tea
(Macronutrition: approximately 555 calories with 27 grams of protein, 63 grams of carbohydrates and 23 grams of fat)
Snack
- One banana
- One cup of plain yogurt with two tablespoons of honey
- A glass of water
(Macronutrients: 360 calories, 14 grams of protein, 78 grams of carbohydrates, 1 gram of fat)
Lunch
- Chicken breast (15 cm portion), roasted (not fried or fried)
- Large garden tomato and onion salad with one cup of crouton, topped with one tablespoon of oil and vinegar (or salad dressing)
- A glass of water
(Macronutrients: 425 calories, 44 grams of protein, 37 grams of carbohydrates, 9 grams of fat)
Snack
- One cup of carrot slices
- Three tablespoons of hummus
- Half a piece of pie bread
- A glass of water or herbal tea
(Macronutrition: 157 calories, 6 grams of protein, 25 grams of carbohydrates, 5 grams of fat)
Dinner
- One cup of steamed broccoli
- One cup of brown rice
- Habut (serving four 120 g)
- A small garden salad with one cup of spinach leaves, tomatoes and onions, and two tablespoons oil and vinegar or salad dressing
- One glass of white wine (regular or dealcoholized)
- Sparkling water with a slice of lemon or lime
(646 calories, 42 grams of protein, 77 grams of carbohydrates, 8 grams of fat)
Snack
- One cup of blueberries
- Two tablespoons of whipped cream
- A glass of water
(Approximately 100 calories, 1 gram of protein, 22 grams of carbohydrates, 2 grams of fat)
Second day
If you eat this whole menu, you’ll get about 2,150 calories, with 51% of those calories coming from carbohydrates, 21% from fat and 28% from protein. The meal plan also contains 30 grams of fiber.
Breakfast
- One whole wheat muffin with two tablespoons of peanut butter
- One orange
- A large glass of low-fat milk (2.5 dl)
- 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
- Pelvis of oatmeal with raisins
- A glass of water, hot tea or black coffee
(Macronutrients: 130 calories, 2 grams of protein, 21 grams of carbohydrates, 1 gram of fat)
Lunch
- Turkey sandwich (six ounces turkey breast meat, large tomato slice, lettuce and mustard on two slices of whole wheat bread
- One cup of vegetable soup with a little salt
- A glass of water
(Macronutrients: 437 calories, 59 grams of protein, 37 grams of carbohydrates, 6 grams of fat)
Snack
- One cup (about 30g) of grapes
- A glass of water or herbal tea
(Macronutrition: 60 calories, 0.6 grams of protein, 12 grams of carbohydrates, 0 grams of fat)
Dinner
- Five-gram steaks
- One cup of mashed potatoes
- One cup of boiled spinach
- One cup of green beans
- One beer (usually or non-alcoholic)
- Sparkling water with a slice of lemon or lime
(671 calories, 44 grams of protein, 63 grams of carbohydrates, 18 grams of fat)
Snack
- Two slices of wholemeal bread with two tablespoonjam (any fruit)
- One cup of low-fat milk
- A glass of water
(Approximately 337 calories, 14 grams of protein, 66 grams of carbohydrates, 3 grams of fat)
Third day
Today’s meal has about 2,260 calories, and 55% of those calories come from carbohydrates, 20% from fat and 25% from protein. It also has 50 grams of fiber.
Breakfast
- One muffin from medium bran
- One served turkey sausage for breakfast
- One orange
- One cup of low-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 glass of water, hot tea or black coffee
(Macronutrients: 171 calories, 6 grams of protein, 34 grams of carbohydrates, 2 grams of fat)
Lunch
- Chicken soup with six salty crackers
- One medium apple
- Water
(Macronutrients: 329 calories, 8 grams of protein, 38 grams of carbohydrates, 17 grams of fat)
Snack
- One apple
- One slice of Swiss cheese
- Sparkling water with a slice of lemon or lime
(Macronutrition: 151 calories, 5 grams of protein, 21 grams of carbohydrates, 6 grams of fat)
Dinner
- Turkey meat (portion 180 grams)
- One cup of baked beans
- One cup of boiled carrots
- One cup of boiled kale
- One glass of wine
(784 calories, 84 grams of protein, 76 grams of carbohydrates, 3 grams of fat)
Snack
- One cup of frozen yogurt
- One cup of fresh raspberries
(Approximately 285 calories, 7 grams of protein, 52 grams of carbohydrates, 7 grams of fat)
Day 4
By the end of today, you will burn about 2,230 calories, and 54% of those calories come from carbohydrates, 24% from fat and 22% from protein. You will also get about 27 grams of fiber.
Breakfast
- One cup whole wheat flakes with one cup of low-fat milk and one teaspoon of sugar
- One banana
- One slice of whole toast with one tablespoon of peanut butter
- One cup of black coffee or herbal tea
(Macronutrient: 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 glass of water, hot tea or black coffee
(Macronutrients: 106 calories, 1 gram of protein, 27 grams of carbohydrates, 1 gram of fat)
Lunch
- Wrap the tuna with one wheat flour tortilla, half of the tuna dipped in water (drained), with one tablespoon of mayonnaise, lettuce and sliced tomatoes
- One sliced avocado
- One cup of low-fat milk
(Macronutrients: 419 calories, 27 grams of protein, 37 grams of carbohydrates, 19 grams of fat)
Snack
- One cup of cheese (1 percent fat)
- One slice of pineapple
- Four graham crackers
- Sparkling water with a slice of lemon or lime
(Macronutrients: 323 calories, 29 grams of protein, 38 grams of carbohydrates, 5 grams of fat)
Dinner
- One serving of lasagna
- A small garden salad with tomatoes and onions covered with one tablespoon of dressing
- One cup of low-fat milk
(585 calories, 34 grams of protein, 61 grams of carbohydrates, 23 grams of fat)
Snack
- One apple
- One cup of low-fat milk
(Approximately 158 calories, 9 grams of protein, 31 grams of carbohydrates, 1 gram of fat)
Day 5
This delicious meal plan includes three meals and three snacks, and contains about 2,250 calories, and 53% of those calories come from carbohydrates, 25% from fat and 21% from protein. And a lot of fiber – over 40 grams.
Breakfast
- One-piece French toast with one tablespoon of maple syrup
- One baked or poached egg
- One served turkey bacon
- One cup of orange juice
- One cup of black coffee or herbal tea
(Macronutrient: approximately 449 calories with 16 grams of protein, 57 grams of carbohydrates and 18 grams of fat)
Snack
- One cup of sliced carrots
- One cup of cauliflower in pieces
- Two tablespoons ranch dressing
- A glass of water, hot tea or black coffee
(Macronutrition: 223 calories, 4 grams of protein, 18 grams of carbohydrates, 16 grams of fat)
Lunch
- Vegeta burger on whole grain
- One cup of northern (or other dry) beans
- One cup of low-fat milk
(Macronutrition: 542 calories, 38 grams of protein, 85 grams of carbohydrates, 8 grams of fat)
Snack
- One apple
- One pie with two tablespoons of hummus
- Sparkling water with a slice of lemon or lime
(Macronutrients: 202 calories, 5 grams of protein, 41 grams of carbohydrates, 4 grams of fat)
Dinner
- One trout fillet
- One cup of green beans
- One cup of brown rice
- One small garden salad with two tablespoons of salad dressing
- One glass of beer
- Sparkling water with a slice of lemon or lime
(634 calories, 27 grams of protein, 78 grams of carbohydrates, 13 grams of fat)
Snack
- One cup of curd
- One fresh peach
(Approximately 201 calories, 29 grams of protein, 16 grams of carbohydrates, 2 grams of fat)
Day six
Today’s dishes and snacks have about 2,200 calories, and 55% of those calories come from carbohydrates, 19% from fat and 26% from protein. You will also get about 31 grams of fiber.
Breakfast
- One cup of cornflakes with two teaspoons of sugar and one cup of low-fat milk
- One banana
- One hard-boiled egg
- One cup of black coffee or herbal tea
(Macronutrition: 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, half a cup of blueberries and one tablespoon of almonds
- A glass of water, hot tea or black coffee
(Macronutrients: 302 calories, 15 grams of protein, 46 grams of carbohydrates, 8 grams of fat)
Lunch
- One cup of whole wheat pasta with half a cup of red tomato sauce
- Medium garden salad with tomatoes and onions and two tablespoons of salad dressing
- A glass of water
(Macronutrition: 413 calories, 11 grams of protein, 67 grams of carbohydrates, 12 grams of fat)
Snack
- One and a half cups of cheese
- One fresh peach
- A glass of water
(Macronutrients: 303 calories, 43 grams of protein, 23 grams of carbohydrates, 4 grams of fat)
Dinner
- Serving of pork of 120 grams
- A small garden salad with tomatoes and onions topped with two tablespoons of oil and vinegar (or salad dressing)
- One small baked sweet potato
- One cup of asparagus
- One glass of wine (regular or uncococholed)
- Sparkling water with a slice of lemon or lime
(500 calories, 46 grams of protein, 35 grams of carbohydrates, 10 grams of fat)
Snack
- Five graham crackers
- One cup leang of milk
- One cup of strawberries
(Approximately 279 calories, 10 grams of protein, 50 grams of carbohydrates, 3 grams of fat)
Day 7
Today’s menu contains about 2,200 calories, and 54% of those calories come from carbohydrates, 22% from fat and 24% from protein. There is also 46 grams of fiber.
Breakfast
- One cup of boiled oatmeal with half a cup of blueberries, half a cup of low-fat milk and one tablespoon of almond leaves
- Two slices of turkey bacon
- One cup of low-fat drinking milk
- One cup of black coffee or herbal tea
(Macronutrition: 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, half a cup of strawberries and two tablespoons of almond leaves
- A glass of water, hot tea or black coffee
(Macronutrients: 343 calories, 17 grams of protein, 41 grams of carbohydrates, 13 grams of fat)
Lunch
- 180-gram chicken breast baked
- Large garden salad with tomatoes and onions and two tablespoons of salad dressing
- One baked sweet potato
- One whole wheat bagel.
- A glass of water
(Macronutrients: 498 calories, 47 grams of protein, 63 grams of carbohydrates, 6 grams of fat)
Snack
- One cup of raw broccoli flowers
- One cup of raw sliced carrots
- Two tablespoons of vegetables or salad dressing
- One fresh peach
- A glass of water
(Macronutrients: 112 calories, 3 grams of protein, 25 grams of carbohydrates, 1 gram of fat)
Dinner
- Serving salmon baked or grilled 180 grams
- Half a cup of black beans
- One cup of Swiss chard
- One cup of brown rice
- One whole wheat dinner bun with butter
- Sparkling water with a slice of lemon or lime
(671 calories, 38 grams of protein, 91 grams of carbohydrates, 19 grams of fat)
Snack
(Approximately 62 calories, 1 gram of protein, 15 grams of carbohydrates, 0 grams of fat)
Planning a healthy weekly diet
Planning healthy meals isn’t difficult, but if you’re not used to it, planning can take a little while. The examples we’ve given should give you a rough picture for a great start.
Don’t be discouraged if you don’t stick to the plan exactly as described – it’s okay to make variations that suit your lifestyle and needs.
Do your best to include healthy dietary choices in your day – vegetables, fruits, lean protein, beans and legumes, and whole grains are always smart bets.