1-Week Balanced Meal Plan & Recipe Prep

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At Verywell, we believe there is no one-size-fits-all approach to a healthy lifestyle. Successful eating plans need to be individualized and consider the whole person. Before starting a new diet plan, consult with a healthcare provider or a registered dietitian, especially if you have an underlying health condition.

Consuming a healthy, balanced diet is a goal for many people. This generally means choosing foods such as whole grains, fruits, vegetables, lean proteins, and healthy fats. Planning ahead can help ensure you eat a nutritious and balanced diet, especially when the weeks get busy.

Meal planning can help keep you on track, no matter what your nutrition goal is. Prepping and planning doesn’t have to be time-intensive and complicated. A few simple steps, including basic meal constructs, making a shopping list, shopping strategically, and methodically preparing food ahead of time, are what make meal planning a helpful tool to keep you energized, meet your nutrition goals, reduce food waste, and save money.

Why Nutrition is Important for a Healthy Diet?

A balanced diet may look different for each person. Nutrition needs vary based on gender, age, height, activity level, life stage, and many other factors. There are many considerations that go into creating a diet, including taste preferences, cooking ability, time, budget, medical conditions, and more. This meal plan may provide a combination of protein, fiber, healthy fats, and complex carbohydrates, while still including fun foods as well.

You may want to think about each meal consisting of 400 to 500 calories and snacks providing about 150 to 300 calories. Including adequate balances of protein, fat, and carbohydrates at each meal and snack will keep you fuller for longer. You may need more or less at each meal and snack depending on your hunger levels.

7-Day Sample Menu

This one-week meal plan was designed for a person who needs about 2,000 calories per day and has no dietary restrictions. Your daily calorie goal may vary. Learn what it is below, then make tweaks to the plan to fit your specific needs. Consider working with a registered dietitian or speaking with a health care provider to assess and plan for your dietary needs more accurately.

Each day includes three meals and three snacks and contains a balance of carbohydrates, fats, and protein. The meal plan also includes plenty of fiber, vitamins, minerals, and antioxidants from whole grains, vegetables, fruits, and legumes. You can swap out similar menu items for others, but make sure to use the same cooking method. For example, switching out grilled chicken for grilled fish is fine, but if you fry the fish then that changes the fat and calories in the meal.

Day 1

Breakfast

• 1 cup 2% Greek yogurt
• 1/4 cup low-sugar granola
• 1/2 cup blueberries

Macronutrients: 337 calories, 25 grams protein, 35 grams carbohydrates, 11 grams fat

Snack

• 1-ounce cheddar cheese
• 10 whole grain crackers

Macronutrients: 319 calories, 9 grams protein, 25 grams carbohydrates, 20 grams fat

Lunch

• 3 ounces of tuna mixed with 1 tablespoon mayonnaise on an 8-inch whole wheat wrap
• One red bell pepper, sliced

Macronutrients: 478 calories, 24 grams protein, 73 grams carbohydrates, 13 grams fat

Snack

• One peach
• 10 walnuts

Macronutrients: 201 calories, 5 grams protein, 19 grams carbs, 14 grams fat

Dinner

• Baked chicken breast coated in 1 tablespoon pesto, baked
• 1 cup whole wheat pasta mixed with 1 tablespoon pesto
• Six asparagus spears mixed with 1 tablespoon olive oil, salt, and pepper, grilled

Macronutrients: 497 calories, 31 grams protein, 39 grams carbohydrates, 24 grams fat

Snack

• 3/4 cup regular whole milk ice cream

Macronutrients: 205 calories, 3 grams protein, 23 grams carbohydrates, 11 grams fat

Daily Totals: 2,037 calories, 97 grams protein, 214 grams carbohydrates, 93 grams fat

Note that beverages are not included in this meal plan. Individual fluid needs vary based on age, sex, activity level, and medical history. For optimal hydration, experts generally recommend drinking approximately 9 cups of water per day for women and 13 cups of water per day for men. When adding beverages to your meal plan, consider their calorie count. Aim to reduce or eliminate consumption of sugar-sweetened beverages, and opt for water when possible.

Day 2

Breakfast

• One slice 100% whole wheat bread
• 1/2 avocado
• One fried egg

Macronutrients: 332 calories, 12 grams protein, 23 grams carbohydrates, 23 grams fat

Snack

• 15 cherries
• 1/4 cup almonds

Macronutrients: 284 calories, 9 grams protein, 27 grams carbohydrates, 18 grams fat

Lunch

• Black bean and corn quesadilla with 1/2 cup black beans, 1/3 cup corn kernals, and 1/4 cup shredded cheddar cheese on an 8-inch whole wheat tortilla
• 1/4 cup salsa and 1/4 cup guacamole

Macronutrients: 513 calories, 22 grams protein, 60 grams carbohydrates, 23 grams fat

Snack

• 1/2 cup baby carrots
• 1/4 cup hummus

Macronutrients: 119 calories, 5 grams protein, 13 grams carbohydrates, 6 grams fat

Dinner

• Turkey burger on a 100% whole wheat bun with lettuce, tomato, and 2 teaspoons of ketchup
• One zucchini sliced into spears, roasted with 1 tablespoon olive oil
• 1/2 regular potato, sliced into french fries and baked with 1 tablespoon olive oil, salt, and pepper

Macronutrients: 525 calories, 39 grams protein, 40 grams carbohydrates, 23 grams fat

Snack

• 2 small chocolate chip cookies

Macronutrients: 197 calories, 2 grams protein, 26 grams carbohydrates, 10 grams fat

Daily Totals: 1,970 calories, 89 grams protein, 189 grams carbohydrates, 103 grams fat

Day 3

Breakfast

• 1 cup oatmeal, cooked in water
• 1 tablespoon peanut butter
• 1/2 cup blueberries

Macronutrients: 302 calories, 10 grams protein, 43 grams carbohydrates, 12 grams fat

Snack

• Four slices of dried mango
• 15 almonds

Macronutrients: 250 calories, 1 1 gram protein, 37 grams carbohydrates, 5 grams fat

Lunch

• Tuna melt with 4 ounces of canned tuna mixed with 1/4 avocado, one slice of cheese, and slice of tomato on two slices of 100% whole wheat bread

Macronutrients: 507 calories, 43 grams protein, 34 grams carbohydrates, 22 grams fat

Snack

• 15 2-inch long braided pretzel twists
• 1/4 cup hummus

Macronutrients: 283 calories, 8 grams protein, 47 grams carbohydrates, 7 grams fat

Dinner

• 3 ounces shredded chicken, 1 ounce shredded cheddar cheese quesadilla in an 8-inch whole wheat tortilla
• 1/4 cup salsa

Macronutrients: 450 calories, 32g protein, 25g carbohydrates, 25g fat

Snack

• Two Medjool dates
• 1 tablespoon almond butter

Macronutrients: 231 calories, 4 grams protein, 39 grams carbohydrates, 9 grams fat

Daily Totals: 2,023 calories, 108 grams protein, 225 grams carbohydrates, 80 grams fat

Day 4

Breakfast

• One slice 100% whole wheat bread
• 2 tablespoons peanut butter
• One banana

Macronutrients: 374 calories, 12 grams protein, 48 grams carbohydrates, 17 grams fat

Snack

• 1 cup 2% Greek yogurt
• 1/2 cup raspberries

Macronutrients: 178 calories, 21 grams protein, 15 grams carbohydrates, 4 grams fat

Lunch

• Salad with 1/2 cup chickpeas, 1/4 cup olives, 1/4 cup feta cheese, tomatoes, cucumbers, and 2 tablespoons balsamic vinaigrette dressing
• One 6-inch 100% whole wheat pita bread

Macronutrients: 554 calories, 21 grams protein, 73 grams carbohydrates, 21 grams fat

Snack

• 15 plantain chips
• 1/4 cup guacamole

Macronutrients: 196 calories, 1 gram protein, 19 grams carbohydrates, 13 grams fat

Dinner

• 4 ounces grilled salmon
• 1 medium baked sweet potato
• 1/2 cup broccoli roasted in 1 tablespoon olive oil, salt, and pepper

Macronutrients: 483 calories, 29 grams protein, 29 grams carbohydrates, 28 grams fat

Snack

• Two squares 70% dark chocolate
• 1 cup plain popcorn

Macronutrients: 214 calories, 3 grams protein, 17 grams carbohydrates, 15 grams fat

Daily Totals: 1,999 calories, 87 grams protein, 201 grams carbohydrates, 98 grams fat

Day 5

Breakfast

• 4-inch whole wheat bagel
• 3 tablespoons cream cheese
• 1 ounce smoked salmon

Macronutrients: 435 calories, 19 grams protein, 53 grams carbohydrates, 18 grams fat

Snack

• 1 small apple
• 1 tablespoon peanut butter

Macronutrients: 172 calories, 4 grams protein, 24 grams carbohydrates, 8 grams fat

Lunch

• Two slices of 100% whole wheat toast
• 1/2 avocado
• Two poached eggs

Macronutrients: 465 calories, 23 grams protein, 37 grams carbohydrates, 26 grams fat

Snack

• Four slices dried mango
• 15 almonds

Macronutrients: 250 calories, 5 grams protein, 37 grams carbohydrates, 11 grams fat

Dinner

• 1 1/2 cups lentil pasta with 1/2 cup tomato sauce, 1/2 zucchini chopped and sauteed in 1 tablespoon olive oil, and 2 tablespoons parmesan cheese

Macronutrients: 324 calories, 21 grams protein, 41 grams carbohydrates, 7 grams fat

Snack

• 1 cup regular whole milk ice cream

Macronutrients: 273 calories, 5 grams protein, 31 grams carbohydrates, 15 grams fat

Daily Totals: 1,919 calories, 77 grams protein, 223 grams carbohydrates, 85 grams fat

Day 6

Breakfast

• 1 cup 2% Greek yogurt
• 1/4 cup granola
• 1/2 cup blueberries

Macronutrients: 337 calories, 25 grams protein, 35 grams carbohydrates, 11 grams fat

Snack

• One 100% whole wheat 6-inch pita bread
• 1/4 cup hummus

Macronutrients: 265 calories, 10 grams protein, 42 grams carbohydrates, 6 grams fat

Lunch

• 4 ounces sliced turkey
• 1 tablespoon whole grain mustard, slice of tomato, and lettuce leaf
• Two slices 100% whole wheat bread
• 10 baby carrots

Macronutrients: 345 calories, 25 grams protein, 48 grams carbohydrates, 7 grams fat

Snack

• One nectarine
• 10 walnuts

Macronutrients: 195 calories, 5 grams protein, 18 grams carbohydrates, 13 grams fat

Dinner

• 1 cup rice noodles
• 3 ounces tofu
• 1/2 cup snow peas
• 2 tablespoons peanut sauce

Macronutrients: 410 calories, 19 grams protein, 57 grams carbohydrates, 12 grams fat

Snack

• One brownie
• 1 cup 1% milk

Macronutrients: 335 calories, 11 grams protein, 37 grams carbohydrates, 17 grams fat

Daily Totals: 1,887 calories, 95 grams protein, 237 grams carbohydrates, 66 grams fat

Day 7

Breakfast

• One slice 100% whole wheat bread
• 1/2 avocado
• One fried egg

Macronutrients: 332 calories, 12 grams protein, 23 grams carbohydrates, 23 grams fat

Snack

• 1/4 cup unsalted mixed nuts
• 1/4 cup dried cranberries

Macronutrients: 293 calories, 5 grams protein, 39 grams carbohydrates, 16 grams fat

Lunch

• Hummus wrap with 1/4 cup hummus, lettuce, tomatoes, cucumbers, 1/4 cup olives, and 1/4 cup feta cheese on an 8-inch 100% whole wheat tortilla

Macronutrients: 398 calories, 16 grams protein, 38 grams carbohydrates, 22 grams fat

Snack

• 2 cups plain salted popcorn

Macronutrients: 88 calories, 1 gram protein, 9 grams carbohydrates, 5 grams fat

Dinner

• 1 cup brown rice
• 3 ounces grilled steak
• 1/3 cup black beans
• 1/4 cup guacamole
• 1/4 cup salsa

Macronutrients: 641 calories, 34 grams protein, 69 grams carbohydrates, 26 grams fat

Snack

• 1/4 cup chocolate chips

Macronutrients: 202 calories, 2 grams protein, 27 grams carbohydrates, 13 grams fat

Daily Totals: 1,954 calories, 70 grams protein, 205 grams carbohydrates, 105 grams fat

How to Meal Plan for a Balanced Diet

• Start your day with a balanced breakfast. Be sure to include plenty of protein, healthy fats, and fiber in breakfast to keep you full and satisfied.
• Plan ahead and meal prep. Taking some time on a Sunday or your day off to plan your meals for the week, grocery shop, and prep some meals in advance is a major time saver during busy weeks. It can also help reduce stress when thinking about what to eat and helps you stay on track.
• Keep your food groups in mind. It can be challenging to come up with meals every day. To make it easier, think about including a protein, carbohydrate, fat, and fruit or vegetable at each meal. This combination helps you get all of the nutrients you need and keeps you full and satisfied.
• Don't forget about timing. You want to think about eating about every 3-4 hours. This keeps your energy levels up throughout the day and prevents you from going to any one meal starving.
• Mid-morning, afternoon, and evening snacks are optional. If you are not hungry for snacks in between meals, you don't need to force yourself to eat them. However, snacks are a useful tool to keep your blood sugar stable throughout the day and prevent overeating at meals.
• Allow yourself to eat all foods. An eating plan only works if it is sustainable for the long term. Give yourself permission to eat all foods and include fun foods in your day regularly so that you don't feel deprived.
  

A Word From Verywell

Planning nutritious and balanced meals does not need to be difficult with a little bit of planning ahead and prep. Consider speaking with a registered dietitian to get specific recommendations for your individual nutrition needs and health goals.

We recognize that meal plans may not be appropriate for all, especially those with disordered eating habits. If you or a loved one are coping with an eating disorder, contact the National Eating Disorders Association (NEDA) Helpline for support at 1-800-931-2237.

Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

1. USDA. 2020-2025 Dietary Guidelines for Americans.
2. Academy of Nutrition and Dietetics. How Much Water Do You Need.

By Rebecca Jaspan, MPH, RD
Rebecca Jaspan is a registered dietitian specializing in anorexia, binge eating disorder, and bulimia, as well as disordered eating and orthorexia.