Balanced Meal Plan Sample

Balanced Meal Plan

Planning a balanced meal plan is easy as long as you make sure each meal has some protein, fiber, complex carbohydrates and a little bit of fat.

Here is an example of how to make a healthy menu for an entire day that consists of three meals and three snacks.

Breakfast

Starting the day with breakfast will help you start your day right with lots of energy. A lot of people mess up their breakfast with high-fat and high-calorie foods. Instead Choose add some protein and fiber for your breakfast. This is also a good time to eat some fresh fruit:
  1 serving of oatmeal.
  1 half cup strawberries.
  1 tablespoon or two chopped nuts.
  1 glass of orange juice.

A morning snack before lunch is optional. If you have a large breakfast, you may not be hungry until lunch. If you start to get hungry and lunch is still a couple hours away, a little snack will hold you over without adding a lot of calories:
   1 serving of plain yogurt mixed with one-half cup blueberries and a little honey.
   1 Glass of Water

Lunch

Lunch is often ate at work or school, so here is an lunch option that you can pack and take with you:

    A sandwich made with two slices of 100-percent whole grain bread, two or three ounces of lean turkey     breast, a little mayonnaise or mustard, a tomato slice and lettuce.
    1 cup of raw baby carrots.
    1 can or bottle of sparkling water.
  
If you eat out at a restaurant:
     Order a vegetable salad with the dressing served on the side.
     A cup of soup.

An afternoon snack is optional as well. It should be low in calories and you should eat just enough to keep you from feeling hungry. Dinner is only a few hours away.
     You can have a piece of fruit and 12 walnuts.
     A glass of milk.

Dinner

It's easy to over-eat at dinner time, especially when you don't eat much during the day, so portion control is very important. Divide your plate into four quarters. One quarter is for your meat or protein, one quarter is for a starch and the last two quarters are for green and colorful vegetables and/or a green salad:
      1 serving of baked or roasted chicken breast.
      1 small baked potato with salsa or low-fat sour cream.
      Large portion of steamed asparagus.
      1 small 100-percent whole grain roll.
      Small glass of white wine (optional)  

An evening snack may help you sleep, but avoid heavy, greasy foods or foods high in refined sugars.
      Six whole grain crackers.
      Two ounces of sliced cheese.
      1 piece of fresh fruit.

Tips:

Drink water or non-fat milk instead of sugary sodas.

Choose 100-percent whole grain breads and cereals. At least half of your servings of breads and cereals should be whole grain.

Avoid highly processed lunch meats and sausages, which are high in saturated fat and calories.
Cut back on fatty red meats. Choose more fish and seafood or vegetarian protein sources like dry beans and soy.

Increase your intake of brightly colored and dark green vegetables. Serve fresh fruits and berries for desserts.