A Week of Healthy Meal Plans

Healthy Eating for Busy Days: Food Ready to Go | Co+op, welcome to the table

Studying a few examples may make this whole meal planning thing easier, so here’s a full week’s worth. You don’t need to follow the days in order; you can choose any meal plan, skip one, or repeat as you like.
This week’s meal plan was designed for a person who needs about 2,100 to 2,200 calories per day and doesn’t have any dietary restrictions. Your daily calorie goal may vary. Learn what it is below, then make tweaks to the plan to fit your specific needs.

Day 1
Today’s meal plan contains about 2,250 calories, with 55% of those calories coming from carbohydrates, 20% from fat, and 25% from protein. It also has about 34 grams of fiber.

Breakfast
One grapefruit
Two poached eggs (or fried in a non-stick pan)
Two slices whole-grain toast with one pat of butter each
One cup low-fat milk
One cup of black coffee or herbal tea
(Macronutrients: Approximately 555 calories with 27 grams protein, 63 grams carbohydrates, and 23 grams fat)

Snack
One banana
One cup plain yogurt with two tablespoons honey
Glass of water
(Macronutrients: 360 calories, 14 grams protein, 78 grams carbohydrates, 1 gram fat)

Lunch
Chicken breast (6-ounce portion), baked or roasted (not breaded or fried)
Large garden salad with tomato and onion with one cup croutons, topped with one tablespoon oil and vinegar (or salad dressing)
Glass of water
(Macronutrients: 425 calories, 44 grams protein, 37 grams carbohydrates, 9 grams fat)

Snack
One cup carrot slices
Three tablespoons hummus
One-half piece of pita bread
Glass of water or herbal tea
(Macronutrients: 157 calories, 6 grams protein, 25 grams carbohydrates, 5 grams fat)

Dinner
One cup steamed broccoli
One cup of brown rice
Halibut (four-ounce portion)
Small garden salad with one cup spinach leaves, tomato, and onion topped with two tablespoons oil and vinegar or salad dressing
One glass white wine (regular or dealcoholized)
Sparkling water with lemon or lime slice
(Macronutrients: 646 calories, 42 grams protein, 77 grams carbohydrates, 8 grams fat)

Snack
One cup blueberries
Two tablespoons whipped cream (the real stuff—whip your own or buy in a can)
Glass of water
(Macronutrients: Approximately 100 calories, 1 gram protein, 22 grams carbohydrates, 2 grams fat)

Day 2
If you eat this whole menu, you get about 2,150 calories, with 51% of those calories coming from carbohydrates, 21% from fat, and 28% from protein. The meal plan also has 30 grams of fiber.

Breakfast
One whole-wheat English muffin with two tablespoons peanut butter
One orange
Large glass (12 ounces) non-fat milk
One cup of black coffee or herbal tea
(Macronutrients: approximately 521 calories with 27 grams protein, 69 grams carbohydrates, and 18 grams fat)

Snack
Two oatmeal cookies with raisins
Glass of water, hot tea, or black coffee

(Macronutrients: 130 calories, 2 grams protein, 21 grams carbohydrates, 1 gram fat)

Lunch
A turkey sandwich (six ounces of turkey breast meat, large tomato slice, green lettuce and mustard on two slices of whole wheat bread
One cup low-sodium vegetable soup
Glass of water
(Macronutrients: 437 calories, 59 grams protein, 37 grams carbohydrates, 6 grams fat)

Snack
One cup (about 30) grapes
Glass of water or herbal tea
(Macronutrients: 60 calories, 0.6 grams protein, 12 grams carbohydrates, 0 grams fat)

Dinner
Five-ounce sirloin steak
One cup mashed potatoes
One cup cooked spinach
One cup green beans
One glass beer (regular, lite or non-alcohol)
Sparkling water with lemon or lime slice
(Macronutrients: 671 calories, 44 grams protein, 63 grams carbohydrates, 18 grams fat)

Snack
Two slices whole wheat bread with two tablespoons jam (any variety of fruit)
One cup non-fat milk
Glass of water
(Macronutrients: Approximately 337 calories, 14 grams protein, 66 grams carbohydrates, 3 grams fat)

Day 3
Today’s meal has about 2,260 calories, with 55% of those calories coming from carbohydrates, 20% from fat, and 25% from protein. It also has 50 grams of fiber.

Breakfast
One medium bran muffin
One serving turkey breakfast sausage
One orange
One cup non-fat milk
One cup black coffee or herbal tea
(Macronutrients: approximately 543 calories with 26 grams protein, 84 grams carbohydrates, and 15 grams fat)

Snack
One fresh pear
One cup of flavored soy milk
Glass of water, hot tea, or black coffee
(Macronutrients: 171 calories, 6 grams protein, 34 grams carbohydrates, 2 grams fat)

Lunch
Low sodium chicken noodle soup with six saltine crackers
One medium apple
Water
(Macronutrients: 329 calories, 8 grams protein, 38 grams carbohydrates, 17 grams fat)

Snack
One apple
One slice Swiss cheese
Sparkling water with lemon or lime slice
(Macronutrients: 151 calories, 5 grams protein, 21 grams carbohydrates, 6 grams fat)

Dinner
8-ounce serving of turkey breast meat
One cup baked beans
One cup cooked carrots
One cup cooked kale
One glass of wine
(Macronutrients: 784 calories, 84 grams protein, 76 grams carbohydrates, 3 grams fat)

Snack
One cup of frozen yogurt
One cup fresh raspberries
(Macronutrients: Approximately 285 calories, 7 grams protein, 52 grams carbohydrates, 7 grams fat)

Day 4
By the end of today, you’ll consume about 2,230 calories, with 54% of those calories coming from carbohydrates, 24% from fat, and 22% from protein. You’ll also get about 27 grams of fiber.

Breakfast
One cup whole wheat flakes with one cup non-fat milk and one teaspoon sugar
One banana
One slice whole-grain toast with one tablespoon peanut butter
One cup of black coffee or herbal tea
(Macronutrients: approximately 557 calories with 18 grams protein, 102 grams carbohydrates, and 12 grams fat)

Snack
One cup grapes and one tangerine
Glass of water, hot tea, or black coffee
(Macronutrients: 106 calories, 1 gram protein, 27 grams carbohydrates, 1 gram fat)

Lunch
Tuna wrap with one wheat flour tortilla, one-half can water-packed tuna (drained), one tablespoon mayonnaise, lettuce, and sliced tomato
One sliced avocado
One cup non-fat milk
(Macronutrients: 419 calories, 27 grams protein, 37 grams carbohydrates, 19 grams fat)

Snack
One cup cottage cheese (1-percent fat)
One fresh pineapple slice
Four graham crackers
Sparkling water with lemon or lime slice
(Macronutrients: 323 calories, 29 grams protein, 38 grams carbohydrates, 5 grams fat)

Dinner
One serving lasagna
Small garden salad with tomatoes and onions topped with one tablespoon salad dressing
One cup non-fat milk
(Macronutrients: 585 calories, 34 grams protein, 61 grams carbohydrates, 23 grams fat)

Snack
One apple
One cup non-fat milk
(Macronutrients: Approximately 158 calories, 9 grams protein, 31 grams carbohydrates, 1 gram fat)

Day 5
This delicious meal plan includes three meals and three snacks and has approximately 2,250 calories, with 53% of those calories coming from carbohydrates, 25% from fat, and 21% from protein. And lots of fiber—over 40 grams.

Breakfast
One piece of French toast with one tablespoon maple syrup
One scrambled or poached egg
One serving turkey bacon
One cup orange juice
One cup black coffee or herbal tea
(Macronutrients: approximately 449 calories with 16 grams protein, 57 grams carbohydrates, and 18 grams fat)

Snack
One cup sliced carrots
One cup cauliflower pieces
Two tablespoons ranch dressing
Glass of water, hot tea, or black coffee
(Macronutrients: 223 calories, 4 grams protein, 18 grams carbohydrates, 16 grams fat)

Lunch
Veggie burger on a whole grain bun
One cup northern (or other dry) beans
One cup non-fat milk
(Macronutrients: 542 calories, 38 grams protein, 85 grams carbohydrates, 8 grams fat)

Snack
One apple
One pita with two tablespoons hummus
Sparkling water with lemon or lime slice
(Macronutrients: 202 calories, 5 grams protein, 41 grams carbohydrates, 4 grams fat)

Dinner
One trout filet
One cup green beans
One cup brown rice
One small garden salad with two tablespoons salad dressing
One glass of beer
Sparkling water with lemon or lime slice
(Macronutrients: 634 calories, 27 grams protein, 78 grams carbohydrates, 13 grams fat)

Snack
One cup cottage cheese
One fresh peach
(Macronutrients: Approximately 201 calories, 29 grams protein, 16 grams carbohydrates, 2 grams fat)

Day 6
Today’s meals and snacks have about 2,200 calories, with 55% of those calories coming from carbohydrates, 19% from fat, and 26% from protein. You’ll also get about 31 grams fiber.

Breakfast
One cup corn flakes with two teaspoons sugar and one cup non-fat milk
One banana
One hard-boiled egg
One cup black coffee or herbal tea
(Macronutrients: approximately 401 calories with 18 grams protein, 72 grams carbohydrates, and 6 grams fat)

Snack
One cup plain yogurt with one tablespoon honey, one-half cup blueberries, and one tablespoon almonds
Glass of water, hot tea, or black coffee
(Macronutrients: 302 calories, 15 grams protein, 46 grams carbohydrates, 8 grams fat)

Lunch
One cup whole wheat pasta with one-half cup red pasta sauce
Medium garden salad with tomatoes and onions and two tablespoons salad dressing
Glass of water
(Macronutrients: 413 calories, 11 grams protein, 67 grams carbohydrates, 12 grams fat)

Snack
One and one-half cup cottage cheese
One fresh peach
Glass of water
(Macronutrients: 303 calories, 43 grams protein, 23 grams carbohydrates, 4 grams fat)

Dinner
Four and one-half ounce serving of pork loin
Small garden salad with tomatoes and onions topped with two tablespoons oil and vinegar (or salad dressing)
One small baked sweet potato
One cup asparagus
One glass wine (regular or dealcoholized)
Sparkling water with lemon or lime slice
(Macronutrients: 500 calories, 46 grams protein, 35 grams carbohydrates, 10 grams fat)

Snack
Five graham crackers
One cup non-fat milk
One cup strawberries
(Macronutrients: Approximately 279 calories, 10 grams protein, 50 grams carbohydrates, 3 grams fat)

Day 7
Today’s menu contains about 2,200 calories, with 54% of those calories coming from carbohydrates, 22% from fat, and 24% from protein. There are also 46 grams of fiber.

Breakfast
One cup cooked oatmeal with one-half cup blueberries, one-half cup non-fat milk, and one tablespoon almond slivers
Two slices turkey bacon
One cup non-fat milk to drink
One cup black coffee or herbal tea
(Macronutrients: approximately 442 calories with 26 grams protein, 59 grams carbohydrates, and 14 grams fat)

Snack
One cup plain yogurt with one tablespoon honey, one-half cup strawberries, and two tablespoons almond slivers
Glass of water, hot tea, or black coffee
(Macronutrients: 343 calories, 17 grams protein, 41 grams carbohydrates, 13 grams fat)

Lunch
Six-ounce baked chicken breast
Large garden salad with tomatoes and onions and two tablespoons salad dressing
One baked sweet potato
One whole-wheat dinner roll.
Glass of water
(Macronutrients: 498 calories, 47 grams protein, 63 grams carbohydrates, 6 grams fat)

Snack
One cup raw broccoli florets
One cup raw sliced carrot
Two tablespoons veggie dip or salad dressing
One fresh peach
Glass of water
(Macronutrients: 112 calories, 3 grams protein, 25 grams carbohydrates, 1 gram fat)

Dinner
3-ounce serving of baked or grilled salmon
One-half cup black beans
One cup Swiss chard
One cup brown rice
One whole wheat dinner roll with a pat of butter
Sparkling water with lemon or lime slice
(Macronutrients: 671 calories, 38 grams protein, 91 grams carbohydrates, 19 grams fat)

Snack
One Orange
(Macronutrients: Approximately 62 calories, 1 gram protein, 15 grams carbohydrates, 0 grams fat)

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