Balanced Meal Plan For A Week (7-Day PDF)

If you are looking for a balanced meal plan for a week that is easy to follow and will help improve your health, you are in the right place. We designed this balanced and healthy diet plan as a 1-week nutrition program so that you can see how a regular diet is applied for breakfast, lunch and dinner.

How to Create a Balanced Meal Plan For a Week

A healthy diet supports your mood, maintains your weight, energizes you and positively affects your appearance. Healthy foods and a balanced meal plan can help to increase fertility, reduce toxins in the body, combat stress, and alleviate symptoms of pregnancy and menopause. This will help you enjoy life and feel your best regardless of your age.

Balanced meal plan for a week

Balanced meal plan for a week – Prepare healthy snacks and carry your meals with you.

Although we have offered an effective and healthy meal program, it should be kept in mind that everyone’s dietary needs are different and can change. Therefore, you need to make different changes and adjustments in your body in every period of life. Understanding what these are helps control nutritional needs. A healthy eating program does not have to have strict rules. The important thing is to learn to turn a healthy and clean diet into a lifestyle. With that in mind, we introduce the below diet plan.

Balanced Meal Plan For A Week

Monday-Tuesday

Breakfast:

  • 1 boiled egg
  • 1 slice of whole wheat bread
  • 4 walnuts soaked in hot water
  • 1 cucumber
  • 1 tomato
  • 12 low-salt olives
  • 1 glass of milk
  • 1 slice lean sheep milk cheese
Balanced meal plan for a week

Balanced meal plan for a week – Raspberry used in green tea strengthens the immune system.

Cucumbers and tomatoes should be eaten in the summer. Every food should be eaten in season. Parsley, carrots and dried fruits can be used as alternatives to these foods in winter. You can also drink unsweetened chamomile tea or green tea instead of milk. If it is difficult to drink without sugar, 5-6 pieces of dried raspberries can be added.

Snack:

  • 10 raw almonds
  • 1 glass of milk or 1 bowl of yogurt
  • 3 prunes or 5 raspberries

Lunch:

  • 4 grilled meatballs or 1 oven-baked chicken drumsticks
  • 4 tablespoons of whole wheat pasta
  • 1 glass of kefir
  • Unlimited salad (May contain lettuce, carrot, red cabbage or spinach)
  • Olive oil as much as you want
  • Preferably vegetable soup

Dinner:

  • 1 bowl of lentil soup
  • Half plate of vegetable dish (spinach / broccoli / leek cooked with 1 tablespoon olive oil)
  • 1 cucumber or half dinner plate of salad
  • 1 glass of kefir or buttermilk

Snack:

  • 5 walnuts
  • 1 fish oil

Wednesday-Thursday

Balanced meal plan for a week

Balanced meal plan for a week – Olive oil also has anti-aging properties.

Breakfast:

  • A glass of lukewarm water + 3 dried apricots
  • 2 boiled eggs
  • 1 tomato
  • 1 cucumber
  • 1 pinch of parsley
  • 10 unsalted olives
  • 2 cups unsweetened tea or unsweetened lukewarm milk
  • 1 slice of whole wheat bread
  • Cheese the size of a slice of bread (maximum)

Snack:

  • 1 bowl of yogurt
  • 1 banana
  • 2 walnuts

Lunch:

  • 80 grams of tuna + 3 pinches of parsley
  • A glass of lemon water or fresh orange juice
  • You can use as many salads as you want with natural extra virgin olive oil. (It should not exceed 1 tablespoon)

Dinner:

  • 1 bowl of yogurt or lentil soup
  • 5 spoons of cooked cracked wheat
  • 1 glass of kefir or buttermilk
  • You can use as many salads as you want with natural extra virgin olive oil. (It should not exceed 1 tablespoon)

Friday

Breakfast:

  • 3 dried apricots washed in cold water
  • 1 cup of unsweetened green tea
  • 2 slices of rye bread toast
  • 20-30 grams of cheddar cheese
  • 30 grams of bacon
  • 2 walnuts

Snack:

  • Half of an avocado
  • 2 tablespoons of oats and 1 bowl of yogurt

Lunch:

  • 1 bowl of vegetable soup
  • 4 meatballs
  • Lemon salad with lots of olive oil

Dinner:

  • 1 serving of leek or spinach
  • 1 portion soup
  • 4 tablespoons of cooked cracked wheat

Saturday-Sunday

Balanced meal plan for a week

Balanced meal plan for a week – Peaches cleans the blood.

Breakfast:

  • Toast with 2 slices of fresh cheddar cheese and 2 slices of whole wheat bread

Snack:

  • 1 peach

Lunch:

  • 1/2 boiled chicken breast
  • Salad with seasonal greens
  • A bowl of yogurt

Snack:

  • 2 dried figs
  • 10 nuts

Dinner:

  • 6 tablespoons of steamed seasonal vegetables
  • 1 bowl of yogurt
  • Salad with tomato cucumber

Snack:

  • 1 apple

Printable (PDF) Balanced Meal Plan For A Week

MealsMonday-TuesdayWednesday-ThursdayFridaySaturday-Sunday
Breakfast1 boiled egg
1 slice of whole wheat bread
4 walnuts soaked in hot water
1 cucumber
1 tomato
12 low-salt olives
1 glass of milk
1 slice lean sheep milk cheese
A glass of lukewarm water + 3 dried apricots
2 boiled eggs (You do not need to eat the egg every day.)
1 tomato
1 cucumber
1 pinch of parsley
10 unsalted olives
2 cups unsweetened tea or unsweetened lukewarm milk
1 slice of whole wheat bread
Cheese the size of a slice of bread (maximum)
3 dried apricots washed in cold water
1 cup of unsweetened green tea
2 slices of rye bread toast
20-30 grams of cheddar cheese
30 grams of bacon
2 walnuts
Toast with 2 slices of fresh cheddar cheese and 2 slices of whole wheat bread
Snack10 raw almonds
1 glass of milk or 1 bowl of yogurt
3 prunes or 5 raspberries
1 bowl of yogurt
1 banana
2 walnuts
Half of an avocado
2 tablespoons of oats and 1 bowl of yogurt
1 peach
Lunch4 grilled meatballs or 1 oven-baked chicken drumsticks
4 tablespoons of whole wheat pasta
1 glass of kefir
Unlimited salad (May contain lettuce, carrot, red cabbage or spinach)
Olive oil as much as you want
Preferably vegetable soup
80 grams of tuna + 3 pinches of parsley
A glass of lemon water or fresh orange juice
You can use as many salads as you want with natural extra virgin olive oil. (It should not exceed 1 tablespoon)
1 bowl of vegetable soup
4 meatballs
Lemon salad with lots of olive oil
1/2 boiled chicken breast
Salad with seasonal greens
A bowl of yogurt
Snack2 dried figs
10 nuts
Dinner1 bowl of lentil soup
Half plate of vegetable dish (spinach / broccoli / leek cooked with 1 tablespoon olive oil)
1 cucumber or half dinner plate of salad
1 glass of kefir or buttermilk
1 bowl of yogurt or lentil soup
5 spoons of cooked cracked wheat
1 glass of kefir or buttermilk
You can use as many salads as you want with natural extra virgin olive oil. (It should not exceed 1 tablespoon)
1 serving of leek or spinach
1 portion soup
4 tablespoons of cooked cracked wheat
6 tablespoons of steamed seasonal vegetables
1 bowl of yogurt
Salad with tomato cucumber
Snack5 walnuts
1 fish oil
1 apple

See Also:

800 Calorie Low Carb Diet Menu