Nutritious Balanced Healthy Diet
(***Watch for any food allergies and avoid those***)
🍽️ 1,800 kcal Balanced & Nutritious Meal Plan for Maintaining Health
Total Calories: ~1,800 kcal/day
Macronutrient Ratio:
Carbohydrates: ~45-50%
Protein: ~20-25%
Healthy Fats: ~25-30%
Key Focus:
✅ Balanced Macronutrients
✅ Whole, Nutrient-Dense Foods
✅ Rich in Fiber, Vitamins, and Minerals
📅 Meal Plan
🥣 Breakfast (~450 kcal)
✅ Option 1: Scrambled Eggs with Whole Wheat Toast & Avocado
2 scrambled eggs (140 kcal)
1 slice whole wheat toast (80 kcal)
½ avocado (120 kcal)
1 cup unsweetened almond milk (30 kcal)
✅ Option 2: Greek Yogurt with Berries & Nuts
¾ cup plain Greek yogurt (120 kcal)
¼ cup granola (100 kcal)
½ cup mixed berries (35 kcal)
1 tbsp walnuts (70 kcal)
🍲 Lunch (~500 kcal)
✅ Option 1: Grilled Chicken & Quinoa Salad
3 oz grilled chicken breast (140 kcal)
½ cup cooked quinoa (110 kcal)
1 cup mixed greens (15 kcal)
½ cup cherry tomatoes (15 kcal)
1 tbsp olive oil + balsamic vinegar dressing (120 kcal)
✅ Option 2: Lentil Soup with Whole Grain Bread
1 cup homemade lentil soup (180 kcal)
1 slice whole wheat bread (80 kcal)
1 tsp olive oil (40 kcal)
½ cup steamed spinach (40 kcal)
🥗 Snack 1 (~150 kcal)
✅ Option 1: Hummus & Carrot Sticks
3 tbsp hummus (90 kcal)
½ cup baby carrots (30 kcal)
✅ Option 2: Mixed Nuts & Dark Chocolate
5 almonds & 5 walnuts (70 kcal)
1 small square dark chocolate (70% cocoa) (60 kcal)
🍛 Dinner (~550 kcal)
✅ Option 1: Baked Salmon with Roasted Vegetables & Brown Rice
4 oz baked salmon (200 kcal)
½ cup roasted sweet potatoes (100 kcal)
1 cup steamed broccoli (50 kcal)
1 tbsp olive oil (120 kcal)
✅ Option 2: Stir-Fried Tofu & Brown Rice
½ cup cooked brown rice (110 kcal)
½ cup stir-fried tofu (100 kcal)
1 cup mixed bell peppers & zucchini (50 kcal)
1 tbsp soy sauce (10 kcal)
1 tsp sesame oil (45 kcal)
🍎 Snack 2 (~150 kcal)
✅ Option 1: Apple & Peanut Butter
½ apple (40 kcal)
1 tbsp natural peanut butter (100 kcal)
✅ Option 2: Berry Smoothie with Almond Milk
½ cup mixed berries (35 kcal)
½ cup almond milk (30 kcal)
1 tbsp flaxseeds (50 kcal)
🛒 Grocery List (1 Week)
Protein & Dairy Alternatives
✅ Chicken breast (2 lbs)
✅ Salmon fillet (1 lb)
✅ Tofu (1 block)
✅ Lentils (2 cups)
✅ Eggs (1 dozen)
✅ Greek yogurt (2 cups)
Fruits
✅ Apples (4)
✅ Mixed berries (2 cups)
✅ Avocados (3)
✅ Bananas (2)
Vegetables
✅ Mixed greens (1 bag)
✅ Cherry tomatoes (1 pint)
✅ Spinach (1 bunch)
✅ Broccoli (2 heads)
✅ Bell peppers (2)
✅ Zucchini (1)
✅ Carrots (2 large)
Grains & Legumes
✅ Whole wheat bread (1 loaf)
✅ Whole wheat wraps (1 pack)
✅ Brown rice (2 cups)
✅ Quinoa (1 cup)
Healthy Fats & Nuts
✅ Almonds (1 cup)
✅ Walnuts (1 cup)
✅ Chia seeds (1 small bag)
✅ Flaxseeds (1 small bag)
✅ Olive oil (1 bottle)
Condiments & Miscellaneous
✅ Hummus (1 small container)
✅ Dark chocolate (70% cocoa, 1 bar)
✅ Balsamic vinegar (1 small bottle)
✅ Soy sauce (1 small bottle)
✅ Sesame oil (1 small bottle)
✔️ Key Benefits
✅ Maintains Overall Health & Energy Levels
✅ Supports Digestive Health with Fiber-Rich Foods
✅ Nutrient-Dense, Whole Foods