One Week Healthy & Balanced Meal Plan

A Week of Wholesome, Balanced Meals

Eating a nutritious, balanced diet is incredibly important for maintaining good health and preventing disease. What we put into our bodies affects our energy levels, mood, weight, and even our risk for many chronic illnesses. That’s why it’s so important to pay attention to the foods we eat each day.

Creating a healthy and balanced meal plan for the week ahead is a great way to ensure you are getting all the nutrients your body needs. A little planning goes a long way when it comes to assembling wholesome meals and snacks for breakfast, lunch, dinner and everything in between.

In this post, I’ll provide a complete sample meal plan packed with balanced nutrition to carry you through one full week of delicious and virtuous eating. This plan features a variety of tasty breakfasts, lunches, dinners and snacks that incorporate lean proteins, whole grains, fruits, vegetables, and healthy fats.

Following this meal plan for the week can help you load up on a rainbow of vitamins, minerals, antioxidants and important macro- and micro-nutrients. It will also introduce some structure and variety into your diet to make healthy eating more exciting. Get ready to feel nourished and energized all week long!

What is a Balanced Meal?

A balanced meal incorporates a variety of wholesome foods from key food groups that work together to provide complete nutrition. The main components of a balanced meal include:

  • Lean Proteins: Foods like poultry, fish, eggs, beans, legumes, and soy products provide essential amino acids our bodies need. Protein helps build and repair muscle, supports bone health, and keeps us feeling full and satisfied.
  • Whole Grains: Opt for whole grain breads, cereals, pasta, rice and grains like quinoa, barley, and oats. The fiber in whole grains stabilizes blood sugar, lowers cholesterol, and promotes healthy digestion.
  • Fruits and Vegetables: Fruits and veggies provide valuable vitamins, minerals, antioxidants and plant compounds that boost immunity and prevent disease. Aim for a wide range of fresh produce in different colors for a nutrient boost.
  • Healthy Fats: Don’t fear healthy fats! Foods like avocado, olive oil, nuts, seeds, and fatty fish provide essential fatty acids and help absorb fat-soluble vitamins.
  • Dairy or Calcium-rich foods: Low-fat milk, yogurt, cheese and calcium-set tofu help build strong bones and teeth. Opt for low-fat dairy options.

Combining portions of each of these wholesome categories ensures your meals provide balanced nutrition to power you through the day. Assessing your plate to include all five food groups is a simple way to create satisfying, energizing meals full of what your body needs.

7-day Meal Plan

Day 1


  • Veggie omelet with spinach, tomatoes, onions, mushrooms and low-fat cheddar cheese
  • 1 slice whole wheat toast with natural almond butter
  • 1 cup fresh mixed berries
  • 1 cup green tea


  • Tuna salad wrap with 3 oz tuna, lettuce, tomato, avocado and Greek yogurt dressing in a whole wheat wrap
  • Carrot sticks with 2 tbsp hummus
  • 1 medium orange


  • Baked chicken breast with rosemary and lemon
  • 1/2 cup roasted Brussels sprouts and broccoli
  • 1/2 cup wild rice pilaf
  • Mixed green salad with vinaigrette

Day 2


  • 1/2 cup overnight oats made with oats, chia seeds, milk, cinnamon and fresh peach
  • Hard boiled egg
  • 1 cup coffee with splash of milk


  • Vegetarian chili with beans, tomatoes, peppers, onions, sweet potato and spices over brown rice
  • Small kale Caesar salad
  • Whole grain dinner roll


  • Grilled salmon with dill sauce
  • 1/2 cup roasted asparagus
  • 1/2 cup quinoa
  • Mixed greens with balsamic vinaigrette

Day 3 Breakfast:

  • Greek yogurt bowl with yogurt, berries, granola, chia seeds
  • Sliced apple with natural peanut butter
  • Green tea


  • Falafel pita sandwich with falafel, lettuce, tomato, onion, cucumber yogurt sauce
  • Roasted chickpeas
  • Iced tea


  • Turkey burgers with sautéed mushrooms and onions on whole wheat buns
  • Sweet potato fries baked in the oven
  • Steamed broccoli
  • Side salad with balsamic vinaigrette

Day 4 Breakfast:

  • Veggie scramble with eggs, spinach, bell pepper, onion, black beans
  • 1/2 avocado mashed on whole grain toast
  • Coffee with splash of milk


  • Chicken Caesar salad with romaine, chicken breast, parmesan, croutons
  • Whole wheat dinner roll
  • Iced tea


  • Shrimp fajitas with sautéed bell peppers and onion, lettuce, salsa, Greek yogurt and whole wheat wraps
  • 1/2 cup Spanish rice
  • Pineapple slices

Day 5 Breakfast:

  • Overnight oats with oats, chia seeds, almond milk, banana, cinnamon
  • Hard boiled egg
  • Green tea


  • Turkey and avocado sandwich on whole grain bread with lettuce, tomato
  • Carrot sticks with hummus
  • Sliced apple


  • Zucchini noodles with turkey meatballs, marinara sauce, parmesan
  • Garlic bread
  • Arugula side salad with balsamic dressing

Day 6 Breakfast:

  • Whole grain waffles topped with mashed banana and almond butter
  • Scrambled eggs
  • Coffee with splash of milk


  • Vegetarian lettuce wraps with tofu, carrots, bell pepper, cashews, and teriyaki sauce
  • Edamame sprinkled with sea salt
  • Iced tea


  • Pasta primavera – whole wheat pasta, broccoli, carrots, peppers, onions, garlic
  • Chicken breast sautéed in olive oil
  • Mixed greens salad with light Italian dressing

Day 7 Breakfast:

  • Yogurt parfait with yogurt, granola, strawberries and blueberries
  • Hard boiled egg
  • Green tea


  • Grilled chicken sandwich with pesto, tomato, arugula on ciabatta
  • Veggie sticks with hummus
  • Iced tea


  • Tacos with sautéed chicken, peppers, onions, lettuce, tomato, Greek yogurt in corn tortillas
  • 1/2 cup Spanish rice
  • Sliced avocado

Advance Preparation Tips

Preparing parts of your meals ahead of time can make sticking to your meal plan much easier during the busy work week. Here are some tips for getting ahead:

  • Hard boil a dozen eggs on Sunday so you have them ready to go for breakfasts and snacks all week
  • Chop, dice, and pre-prep recipe ingredients like onions, peppers, cheese, etc on Sunday so they are ready to throw together quickly later
  • Cook a double batch of whole grains like quinoa or brown rice on Sunday to use throughout the week
  • Roast vegetables on Sunday so you have them on hand for sides and to throw in eggs, salads, etc
  • Marinate proteins like chicken breasts, fish fillets or tofu in advance
  • Make a big batch of homemade granola on Sunday to use on yogurt bowls and parfaits
  • Whip up a few servings of dressings, dips and sauces to have on hand
  • Prepare overnight oats in mason jars on Sunday to grab-and-go in the mornings
  • Look for recipes that allow for batch cooking or freezing like soups, stews, chili and casseroles that provide leftovers

Putting in a little time on your day off to prep ingredients and partial recipes can make putting together meals so much faster during the work week. You’ll be less likely to skip meals or resort to take-out when you have prepped components ready to assemble healthy meals in minutes!

Modifications for Dietary Needs

One of the great things about cooking at home is that recipes can easily be adapted to meet your specific dietary requirements or preferences. Here are some tips:

  • For a vegan meal plan, swap all dairy products for vegan alternatives like almond, oat or soy milk and vegan cheeses and yogurts. Use tofu instead of eggs.
  • For gluten-free, choose naturally gluten-free whole grains like rice, quinoa, buckwheat and millet instead of wheat products. Use gluten-free oats.
  • For nut allergies, swap nut butters for sunflower seed or soy butters and remove nuts from granola and salads.
  • For vegetarian options, replace meat with extra beans, legumes, tofu, tempeh, eggs or dairy products.
  • For low-carb, limit grain servings to 1/2 cup per meal and boost healthy fats and proteins. Choose lower carbohydrate veggies like broccoli, cauliflower and kale.
  • For low-sodium, avoid packaged and canned goods and restaurant/deli meats which are high in sodium. Use fresh ingredients.
  • For diabetes friendly, focus on foods low on the glycemic index like whole grains, nuts, seeds, beans, lentils, and non-starchy veggies.

With simple ingredient swaps and choices that fit your diet, you can adapt any recipe or meal plan to meet your individual nutritional needs! Feel free to get creative with substitutions.

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