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Table of Contents Table of ContentsAt 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. While this is an excellent goal for health reasons, the terms "healthy" and "balanced" will vary for each individual. A healthy, balanced diet generally means one that is rich in whole grains, fruits, vegetables, lean proteins, and healthy fats. A meal plan is a great tool to help you plan.
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.
A healthy, balanced diet looks different for each person, as nutrition needs vary based on gender, height, weight, activity level, and many more factors. When thinking about what is "healthy" and "balanced" for you, there are many considerations. Think about taste preferences, nutrition needs, cooking ability, medical conditions, budget, and more.
Planning a daily menu isn't difficult as long as each meal and snack has some protein, fiber, complex carbohydrates, and a little bit of fat. You may want to plan approximately 100 to 250 calories for each snack and 300 to 600 calories per meal; however, you may need more or less depending on your hunger levels and energy needs.
A healthy diet generally includes a combination of the following:
This one-week meal plan was designed for a person who needs about 2,000 to 2,200 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. There are also several helpful fitness books that cover all things health and nutrition to help you find the best meal plan to meet your goals.
Each day includes three meals and three snacks and has a healthy balance of carbohydrates, fats, and proteins. You'll also get plenty of fiber from whole grains, fruits, vegetables, and legumes.
It's OK to swap out similar menu items, but keep cooking methods in mind. Replacing a sirloin steak with grilled chicken is fine, for instance, but replacing it with chicken-fried steak isn't going to work because of the breading changes the fat, carb and sodium counts—and the calories. Finally, 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.
Macronutrients: approximately 327 calories, 18 grams protein, 41 grams carbohydrates, and 11 grams fat
Macronutrients: 324 calories, 14 grams protein, 62 grams carbohydrates, 4 grams fat
Macronutrients: 396 calories, 41 grams protein, 18 grams carbohydrates, 18 grams fat
Macronutrients: 192 calories, 7 grams protein, 31 grams carbohydrates, 5 grams fat
Macronutrients: 399 calories, 34 grams protein, 57 grams carbohydrates, 4 grams fat
Macronutrients: 302 calories, 3 grams protein, 49 grams carbohydrates, 12 grams fat
Daily Totals: 1,940 calories, 117 grams protein, 258 grams carbohydrates, 55 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.
Macronutrients: 391 calories with 14 grams protein, 52 grams carbohydrates, and 17 grams fat
Macronutrients: 188 calories, 20 grams protein, 19grams carbohydrates, 4 grams fat
Macronutrients: 540 calories, 59 grams protein, 34 grams carbohydrates, 18 grams fat
Macronutrients: 100 calories, 1 grams protein, 27 grams carbohydrates, 0 grams fat
Macronutrients: 612 calories, 48 grams protein, 40 grams carbohydrates, 30 grams fat
Macronutrients: Approximately 214 calories, 2.9 grams protein, 17 grams carbohydrates, 3 grams fat
Daily Totals: 2,045 calories, 145 grams protein, 188 grams carbohydrates, 85 grams fat
Macronutrients: approximately 431 calories with 12 grams protein, 73 grams carbohydrates, 13 grams fat
Macronutrients: 271 calories, 7 grams protein, 33 grams carbohydrates, 15 grams fat
Macronutrients: 408 calories, 13 grams protein, 48 grams carbohydrates, 21 grams fat
Macronutrients: 140 calories, 6 grams protein, 21 grams carbohydrates, 5 grams fat
Macronutrients: 531 calories, 43 grams protein, 38 grams carbohydrates, 24 grams fat
Macronutrients: 337 calories, 6 grams protein, 46 grams carbohydrates, 15 grams fat
Daily Totals: 2,118 calories, 86 grams protein, 259 grams carbohydrates, 93 grams fat
Macronutrients: approximately 454 calories with 16 grams protein, 62 grams carbohydrates, and 18 grams fat
Macronutrients: 290 calories, 5 grams protein, 31 grams carbohydrates, 19 grams fat
Macronutrients: 496 calories, 27 grams protein, 28 grams carbohydrates, 132grams fat
Macronutrients: 205 calories, 29 grams protein, 17 grams carbohydrates, 3 grams fat
Macronutrients: 472 calories, 18 grams protein, 91 grams carbohydrates, 8 grams fat
Macronutrients: 95 calories, 0.5 grams protein, 25 grams carbohydrates, 0.3 grams fat
Daily Totals: 2,012 calories, 96 grams protein, 255 grams carbohydrates, 80 grams fat
Macronutrients: approximately 441 calories with 15 grams protein, 59 grams carbohydrates, and 16 grams fat
Macronutrients: 191 calories, 3 grams protein, 15 grams carbohydrates, 14 grams fat
Macronutrients: 573 calories, 25 grams protein, 62 grams carbohydrates, 26 grams fat
Macronutrients: 293 calories, 8 grams protein, 35 grams carbohydrates, 16 grams fat
Macronutrients: 526 calories, 38 grams protein, 60 grams carbohydrates, 15 grams fat
Macronutrients: 68 calories, 2 grams protein, 17 grams carbohydrates, 0.4 grams fat)
Daily Totals: 2,092 calories, 90 grams protein, 249 grams carbohydrates, 88 grams fat
Macronutrients: approximately 323calories with 27 grams protein, 35 grams carbohydrates, and 9 grams fat
Macronutrients: 305 calories, 10 grams protein, 55 grams carbohydrates, 6 grams fat
Macronutrients: 531 calories, 43 grams protein, 25 grams carbohydrates, 28 grams fat
Macronutrients: 153 calories, 5 grams protein, 20 grams carbohydrates, 8 grams fat
Macronutrients: 440 calories, 42 grams protein, 31 grams carbohydrates, 16 grams fat
Macronutrients: 201 calories, 3 grams protein, 32 grams carbohydrates, 8 grams fat
Daily Totals: 1,952 calories, 130 grams protein, 198 grams carbohydrates, 75 grams fat
Macronutrients: 439 calories, 17 grams protein, 50 grams carbohydrates, 21 grams fat
Macronutrients: 241 calories, 20 grams protein, 33 grams carbohydrates, 4 grams fat
Macronutrients: 708 calories, 45 grams protein, 42 grams carbohydrates, 40 grams fat
Macronutrients: 168 calories, 8 grams protein, 26 grams carbohydrates, 6 grams fat
Macronutrients: 468 calories, 31 grams protein, 49 grams carbohydrates, 16 grams fat
(Macronutrients: 68 calories, 2 grams protein, 17 grams carbohydrates, 0 grams fat)
Daily Totals: 2,093 calories, 124 grams protein, 218 grams carbohydrates, 86 grams fat
Planning healthy meals isn't difficult, but if you're not used to it, the planning can take a little practice. The examples we provided should give you a great start. Don't feel discouraged if you don't stick to the plan exactly as outlined—it's OK to make variations that fit your lifestyle and needs. Do your best to incorporate healthy choices into your day—vegetables, fruit, lean proteins, beans and legumes, and whole grains are always smart bets.
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.
Grocery delivery services can help you get your food shopping done quickly. If you're in the market for a grocery delivery service, explore the best grocery delivery services to determine which option may be best for you.
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.
By Eliza Savage, MS, RD, CDN
Eliza Savage, MS, RD, CDN, RYT, is the Editorial Director at Verywell Fit, a registered dietitian, and a published author. She is also a registered yoga teacher and fitness enthusiast who has completed 2 full marathons and more than 25 half marathons.