One Week Healthy Meal Plan
Due the need to have a healthy nutrition, many people is up to follow a nutritional plan that allows them to take the necessary nutrients for their organism. In this article, we present a balanced option of a one-week healthy meal plan. It is not presented for starting on Monday; you can choose when to start. The important goal is to complete the seven days and to adapt yourself to a new healthy lifestyle. We included all the elements of the nourishment pyramid in a balanced way.
Why to follow a healthy meal plan
Maybe you have already visited the nutritionist and know about the elements your body needs and how to choose the best food to obtain them. However, if you do not have a plan meal, you may lose the continuity. We want good habits in nourishment to prevail. Do not feel that you will not be free to choose what to eat. Instead, acknowledge the role you play to benefit your health.
What do I need?
We do not recommend specific brands of companies to get its products. Nor we recommend strict programs to lose weight. This is only a healthy proposal to start a healthy nutrition.
What you need first at all is disposition. The will to start this beneficial healthy meal plan. Try to write a list of healthy food and its benefits. Then, select the ones that can provide you the nutrients you need. Balance your nourishment by including food and elements of all the nutritional pyramid levels.
Do I have to change my habits?
A balanced meal plan means to have a new eating habit and control. You will have to adapt yourself to the nutritional plan as much as you can. If you had already a healthy nourishment, you will not feel a radical change. However, we try to help you step by step in this new stage, as we know that it is not easy to accept changes. Do not worry, the one-week meal plan is perfect to all the ones who want to change how they feel and how they look. Remember that a healthy nutrition affects you and your health positively.
You will continue eating the usual foods. A balanced meal plan contains proteins, carbohydrates, minerals and vitamins. The most important difference relays not on what to eat, but on how to do it and how to prepare food.
We will divide this plan into seven days. Therefore, you will daily see how important is to be balanced. Many people like to take notes of their weight, expectations and feelings at the beginning. After, it is easier to perceive the benefits.
The first day is the most important as it will be the reference we have for the following days. If the first day we feel it is difficult, extremist or disgusting, we will hardly want to continue with the nutritional plan. That is why, for starting the day, we have planned a nutritional proposal trying to include the common products we all use when having breakfast. They are toasted bread, fried eggs, and coffee. This basic breakfast provides a sufficient quantity of carbohydrates and proteins. Some people prefer to eat waffles or cornflakes. However, we recommend starting the week and the day by eating some proteins. In this case, eggs.
Drink three glasses of water during the morning. Fruits like pineapple, banana or papaya may be part of the morning snack. You may also eat a portion of yogurt or granola. Avoid eating too sugared snacks, fries, trans fats and soda.
As for the lunch, we will start by understanding the balance of nutrients in our meal. We want to have one portion of each one of the nutrients. Baked potatoes, this is the carbohydrate portion, a beefsteak, about 100gr, this is the protein portion, and a mix salad of lettuce, tomatoes, onion and avocado; you can add olive oil and salt.
The snack in the afternoon may be a cup of tea (natural infusion) and two toasts.
Between the afternoon and the night, drink 4 glasses of water.
At the end of the day, dinner is necessary but not compulsory. The first day you can try to have a Cesar salad for dinner and a portion of watermelon.
Day 2 is not so different from the first one. Did you like it? Do not worry, this time we will start including some interesting ingredients, as they are part of a real healthy meal plan. So that, this will be our second day plan:
The offer is a combination of salty cookies, slit tomatoes, white cheese (low in fats) and scrambled eggs. Additionally, you can drink a glass of orange juice. It is better if it is natural juice.
An apple will be enough to provide you the needed nutrients and energies.
This time chicken is the main ingredient. We will have grilled chicken, about 100-150gr, a cup of rice, broccoli and carrots salad, and slit pineapple. Drinks after lunch are not recommended because they could stop digestive processes.
This second day, we want to balance sugars and vitamins. That is why for the afternoon snack, we will have bread and jam (peach, strawberry or orange, according to your preferences), and a cup of hot tea. Dot not add sugar to the tea. The jam contains the enough amount of sugar and we do not want to unbalance those substances.
For dinner, you may prepare a toasted sandwich. Add it tuna, lettuce, tomatoes, onion and pickles. You can also take a portion of melon.
As for the water, we will remain in the water plan we followed the first day. It means, you should complete seven glasses of water.
Day 3 is the easiest days in our plan. This day we have more proteins because of the body needs.
As we want to start with a lot of energy, jam and cheese sandwich is the breakfast for the third day. You can add some vegetables if desired. Mustard and mayonnaise can be part of the meal. Drink coffee according to your preferences and eat some fruit or nuts. They could be peach, mandarin or almonds.
A nutritive cereal bar would be perfect, as well as some citric juice.
The third day allows you to eat meat. You can prepare it the way you like it the most. However, you have to include beans and vegetables. Instead of rice or pasta, we will have roots salted and spread with olive oil.
For the afternoon snack, tea cannot lack. Drink a cup of tea, hot or cold, with no sugar added. Eat light nut or oats cookies.
We will prepare a pottage with the vegetables we most like and add it some chicken. We will use potatoes instead of rice. Green herbs are essential for having the balanced nutrition this day, so do not forget them.
This day you have to complete eight glasses of water. As a recommendation, you can drink one glass before any meal or snack. During the morning and before sleeping.
Day 4rth, you may be doing very well at this time. Your organism is not the same. There is a balance between nutrients, calories and water, and you will continue applying this healthy plan.
This will be a light breakfast. It will be compound by white light cheese, pancakes and honey. An excellent combination that provides you energy and nutrition. Add one more egg to the mix for the pancakes. Drink coffee, as usual, and eat an apple if desired.
Toasted bread and jam. Be careful with the portions. If the bread was slit, eat no more than two loaves.
Linguine in tomatoes sauce, a filet of your favorite fish and green beans salad. It is important to note that the sauce should not be already done, packaged. It is recommendable and better to prepare it. We can add nutritive ingredients such as zucchini and bell pepper.
After that lunch, dried fruits and nuts, a cup of hot tea and a piece of watermelon will be great.
Light bread, buffalo's mozzarella cheese, lettuce and nuts. You can add olive oil and mustard. Salt and pepper may be part of the seasoning. Only remember not to use salt excessively, the quantities of sodium must be controlled.
At this day, you should drink eight glasses of water during the day.
Corn flakes, granola, raisins and skim milk. This nutritive breakfast was planned to help your digestive system work better.
Peanuts and yogurt to continue the plan and for the good nourishment.
Baked turkey with potatoes and carrots, seasoned with bell pepper, onions, garlic and chives. In addition, boiled sweet potatoes and green bean. A delicious combination of flavors and a healthy result.
A portion of fruits and yogurt. Preferably using honey to have a sweet flavor.
Grilled chicken, cucumber and tomatoes. Juice of lemon, mint and honey.
Oats, milk and strawberries to prepare a supplementary shake. The main plate is based on an omelet with bacon and two toasted loaves of bread. Melon can be also part of this breakfast.
One portion of a fruit according to your preferences.
Stew meat with eggplants, tomatoes, and basil and sweet onions. Baked potatoes or any other root, and a cherry tomatoes asparagus salad. You can have a cold drink after the meat.
Corn pancake and paprika dip.
Omelet with spinach and cheese.
Apple cake, coffee without sugar and nuts.
This time the snack is a bit strong because it is the end of the plan and we want to balance all the nutrients. Therefore, we have bananas and a milkshake with oats and honey. You can add cinnamon and vanilla.
This lunch is unusual as we can eat ravioli or rice and a root like potatoes or yam. This will be part of a nutritive closing meal prepared with vegetables and sausages - sheet pan and veggies.
A portion of carrot's cake and coffee
Chicken wraps and pineapple.