The meals and snacks in this healthy diet plan have foods that are good for your heart. These include fruits and vegetables that have lots of fiber, whole grains, lean proteins (like chicken or fish), and healthy fats (like olive oil and avocado). We’re careful about not including too much saturated fat, added sugars, and salt, which can hurt your heart if you have too much. Instead of using a lot of salt, we use herbs and spices to make the food taste great.
By following this easy plan of eating around 1,200 calories a day, you’ll be taking good care of your heart and might lose 1 to 2 pounds each week. This plan also makes sure you have healthy meals ready for the entire week!
Creating a Good and Balanced Diet
When you eat, try to have lots of vegetables and fruits. Fill about half of your plate with them. It’s a good idea to have a variety of colors in your food. But keep in mind that potatoes don’t count as a vegetable in this case because they can make your blood sugar go up.
Next, include some whole grains. These are foods like whole wheat, barley, quinoa, and brown rice. They should fill about a quarter of your plate. Whole grains are better for your blood sugar and insulin compared to things like white bread and white rice.
For the remaining quarter of your plate, focus on proteins. You can get protein from fish, chicken, beans, and nuts. These are healthy options that you can mix into salads or eat with vegetables. It’s a good idea not to eat too much red meat. Also, stay away from processed meats like bacon and sausage.
Use healthy plant oils in small amounts. Olive oil, canola oil, soybean oil, and others are good choices. Don’t use oils that have unhealthy trans fats. Just remember, just because something is labeled “low-fat” doesn’t mean it’s really healthy.
When you’re thirsty, go for water, coffee, or tea. Try to avoid sugary drinks. It’s okay to have a little bit of milk or dairy each day, and limit how much juice you drink.
Lastly, remember to stay active. The little red person running on the Healthy Eating Plate is a symbol to remind you that being active is important for managing your weight.
7 Day Menu for Weight Loss:
Day 1 Breakfast
- Have one grapefruit.
- Cook two eggs (you can poach them or cook them in a non-stick pan).
- Enjoy a slice of 100% whole wheat toast.
Snack
- Eat one banana.
- Have a cup of plain yogurt with a tablespoon of honey.
Lunch
- Grill 6 ounces of chicken breast.
- Make a big salad with 3 cups of mixed greens, 1 cup of cherry tomatoes, 1/4 of an avocado, and use 2 tablespoons of balsamic vinaigrette dressing.
Snack
- Munch on about 10 baby carrots.
- Dip them in 3 tablespoons of hummus.
- Eat half a piece of pita bread.
Dinner
- Steam 1 cup of broccoli.
- Cook 1 cup of brown rice.
- Prepare a 4-ounce piece of halibut.
Snack
- Enjoy two pitted Medjool dates.
- Treat yourself to 1 ounce of 70% dark chocolate.
These foods add up to around 1,940 calories for the day, with 117 grams of protein, 258 grams of carbohydrates, and 55 grams of fat.
Remember, this plan doesn’t include drinks. How much you should drink depends on your age, activity level, and other factors. On average, it’s good to aim for about 9 cups of water per day for women and 13 cups for men. If you’re choosing drinks, try to avoid sugary ones and go for water.
Related……..How much water should you drink per day?
Day 2 Breakfast
- Have a whole-wheat English muffin with 2 tablespoons of peanut butter.
- Eat an orange.
Snack
- Enjoy a 7-ounce container of 2% plain Greek yogurt with half a cup of blueberries.
Lunch
- Make a turkey sandwich using 6 ounces of turkey breast, a big slice of tomato, some lettuce, 1/4 of an avocado, and 2 teaspoons of honey mustard. Use whole wheat bread.
Snack
- Have about 30 grapes.
Dinner
- Cook a 5-ounce sirloin steak.
- Roast a sweet potato.
- Prepare 1 cup of cooked spinach using 2 teaspoons of olive oil.
- Cook 1 cup of green beans.
Snack
- Munch on 1 cup of plain popcorn.
- Enjoy 1 ounce of 70% dark chocolate.
On this day, you’ll be eating around 2,045 calories, with 145 grams of protein, 188 grams of carbohydrates, and 85 grams of fat.
Day 3 Breakfast
- Make Overnight Oats by mashing one banana, adding 2 tablespoons of chia seeds, 1/2 cup of oats, 1 cup of almond milk, and 1 teaspoon of cinnamon.
Snack
- Eat one fresh pear.
- Enjoy 1 ounce (about 22) almonds.
Lunch
- Fry one egg.
- Put it on a slice of whole wheat bread.
- Mash half an avocado.
- Eat one medium-sized apple.
Snack
- Dip baby carrots and cherry tomatoes in 3 tablespoons of hummus.
Dinner
- Eat a turkey burger made from 5 ounces of meat.
- Put it on a whole wheat English muffin with tomato, lettuce, onion, and 2 tablespoons of ketchup.
Snack
- Have 1 cup of ice cream.
- Eat 1 cup of fresh raspberries.
On this day, you’ll be eating about 2,118 calories. You’ll get around 86 grams of protein, 259 grams of carbohydrates, and 93 grams of fat.
Day 4 Breakfast
- Spread 2 tablespoons of peanut butter on two slices of 100% whole wheat toast.
- Eat a banana.
Snack
- Enjoy 1 cup of grapes.
- Have 1 ounce (about 14) walnuts.
Lunch
- Wrap up half a can of water-packed tuna (make sure it’s drained) in a wheat flour tortilla.
- Put in some lettuce, sliced tomato, and 1 tablespoon of mayonnaise.
- Also, have half a sliced avocado.
Snack
- Eat 1 cup of cottage cheese (1% fat).
- Add half a cup of blueberries.
Dinner
- Cook 1 1/2 cups of whole wheat pasta.
- Add 1 cup of tomato sauce.
- Make a small garden salad with 1 cup of mixed greens, half a cup of cherry tomatoes, and one tablespoon of balsamic vinaigrette.
Snack
- Have one apple.
This day’s meals total around 2,012 calories. You’ll get about 96 grams of protein, 255 grams of carbohydrates, and 80 grams of fat.
Day 5 Breakfast
- Have a whole wheat bagel.
- Spread 3 tablespoons of cream cheese on it.
Snack
- Eat 1 cup of baby carrots.
- Have 1 cup of cauliflower pieces.
- Dip them in 2 tablespoons of ranch dressing.
Lunch
- Eat a veggie burger.
- Put it in a whole grain bun.
- Add a slice of cheddar cheese.
- Enjoy one sliced apple.
Snack
- Eat a banana.
- Enjoy 2 tablespoons of peanut butter.
Dinner
- Eat a 4-ounce trout fillet.
- Steam 1 cup of green beans.
- Cook 1 cup of brown rice.
- Make a small garden salad with 1 cup of mixed greens and use 1 tablespoon of salad dressing.
Snack
- Enjoy one fresh peach.
On this day, your total calories will be around 2,092. You’ll have approximately 90 grams of protein, 249 grams of carbohydrates, and 88 grams of fat.
Day 6 Breakfast
- Have a 7-ounce container of 2% Greek yogurt.
- Eat a banana.
- Also, have one hard-boiled egg.
Snack
- Munch on 10 whole wheat pretzel twists.
- Dip them in 3 tablespoons of hummus.
Lunch
- Use a whole wheat tortilla.
- Put in 4 ounces of turkey.
- Add a slice of cheddar cheese.
- Put in 1 cup of mixed greens.
- Use 1 tablespoon of honey mustard.
Snack
- Eat half an ounce (about 11) almonds.
- Also, enjoy one fresh peach.
Dinner
- Eat a 5-ounce pork loin.
- Make a small garden salad with 1 tablespoon of vinaigrette.
- Have one medium baked sweet potato.
- Cook and enjoy 5 asparagus spears.
Snack
- Eat one medium chocolate chip cookie.
- Also, enjoy 1 cup of sliced strawberries.
On this day, your total calories will be around 1,952. You’ll have approximately 130 grams of protein, 198 grams of carbohydrates, and 75 grams of fat.
Day 7 Breakfast
- Make 1 cup of cooked oatmeal.
- Add half a cup of blueberries.
- Use half a cup of non-fat milk.
- Don’t forget to include 2 tablespoons of almond butter as well.
Snack
- Eat a 7-ounce container of 2% Greek yogurt.
- Also, have one sliced apple.
Lunch
- Bake a 6-ounce chicken breast.
- Make a large garden salad with tomatoes and onions.
- Use 2 tablespoons of balsamic vinaigrette.
- Also, have one baked sweet potato.
Snack
- Enjoy 1 cup of raw broccoli florets.
- Also, munch on 1 cup of baby carrots.
- Dip them in 3 tablespoons of hummus.
Dinner
- Eat a 4-ounce serving of baked or grilled salmon.
- Cook 1 cup of brown rice.
- Enjoy five asparagus spears.
Snack
- Enjoy one peach.
On this day, your total calories will be around 2,093. You’ll have approximately 124 grams of protein, 218 grams of carbohydrates, and 86 grams of fat.
How to Plan Your Meals for a Healthy and Balanced Diet?
- Make sure to have breakfast to kick start your day with energy. Choose foods that have protein and fiber to keep you full and satisfied.
- You can have a snack in the late morning if you want, but it’s okay to skip it if you had a good breakfast. If you’re a little hungry before lunchtime, a small snack can help you feel better.
- Lunch is often something you eat when you’re at work or school. You can bring a sandwich or leftovers from your previous meal. If you need to heat your lunch, that’s okay too.
- You can also have a snack in the afternoon, but you don’t have to if you’re not hungry. Pick foods with protein, healthy fats, and fiber to keep you going until dinner.
- Dinner might seem like a big task, but it doesn’t have to be complicated. Try preparing veggies in advance and store them in containers. Think of your plate as four parts. One part is for protein, another for complex carbs, and the last two parts are for vegetables or a salad.
- A snack with complex carbs in the evening might help you sleep better. Avoid sugary snacks before bedtime, as they can affect your sleep.
