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Example of a balanced meal plan

Who said you had to deprive yourself in order to lose weight? Here is an example of a balanced meal plan that, along with an exercise program, will enable most women and men to lose 1 lb a week, while providing all the necessary nutrients our body needs.

This menu contains approximately 1400 calories per day for women and 1800 calories per day for men. (Gentlemen, refer to foods and portions in bold print).

Example of a 7-day balanced meal plan

Monday
Breakfast1 English muffin, 15ml peanut butter, 250ml milk
AM snack1 homemade muffin, water (+ 1 apple)
Lunch100g shrimps, 250ml your choice of vegetables, 125ml (250ml) brown rice, water
PM snack1 orange, 30g low fat cheese, water
Dinner1 portion lemon veal escalopes, 1 (2) small potato(es), 10 steamed green beans, water
Evening snackGreen tea
Tuesday
Breakfast125ml (250ml) breakfast cereal, 200ml (400ml) milk, 60ml raisins
AM snack125ml unsweetened fruit puree, 60ml walnuts, water
Lunch500ml lettuce, 75g (100g) chicken breast, 125ml canned tangerines, 30ml Asian vinaigrette, (+ 45ml peanuts), 4 Melba toast, 30g low fat cheese, water
PM snack100ml low fat yogurt, 2 clementines, water
Dinner100g stir-fried tofu, 250ml your choice of vegetables stir-fried, 250ml couscous, 5ml sesame oil, soya sauce, rice vinegar, water
Evening snack250ml strawberries, herbal tea
Wednesday
Breakfast175ml oatmeal, 1 banana, coffee or water (+ 60ml almonds)
AM snack200ml enriched soy beverage (+ 1 peach)
Lunch Egg sandwich, raw vegetables, water
PM snack125ml raisins, 125ml low fat cottage cheese, water
Dinner1 portion salmon cakes, 10 steamed asparagus, 125ml brown rice, water
Evening snackGreen tea (+ 250ml strawberries, 100ml low fat yogurt)
Thursday
Breakfast100ml Greek yogurt, 125ml blueberries, 1 portion Homemade breakfast granola, coffee or water
AM snack1 orange, 1 small milk carton
Lunch1 chicken wrap, 1 tomato sliced, water
PM snack

1 homemade muffin, water ( + 60ml raisins)

Dinner125ml couscous, 125ml cooked lentils, 250ml your choice of vegetables, 15ml olive oil, 15ml feta cheese crumbled, coriander (cilantro) to taste, water
Evening snack

100ml low fat yogurt, herbal tea (+ 250 ml strawberries, 60ml walnuts)

Friday
Breakfast½ bagel, 1 slice low fat cheese, 200ml orange juice
AM snack200ml enriched soy beverage, 2 clementines
Lunch125ml (250ml) spaghetti or macaroni, 250ml vegetables of your choice, meat sauce, water
PM snack1 apple, 50g low fat heese, water
Dinner2 Fish tacos, water
Evening snack125ml blueberries, green tea (+ 60ml almonds)
Saturday
Breakfast1 portion Banana, blueberry and honey crepes, café ou eau
AM snack

1 small chocolate milk carton, (+ 250ml raspberries)

Lunch

Meal soup prepared with 250ml vegetables of your choice, 135ml canned red kidney beans, 375ml chicken broth with seasonings to taste, 2 unsalted crackers
PM snack1 banana, water (+ 60ml almonds)
Dinner90g steak, 10 asparagus, 125ml (250ml) brown rice, water

Evening snack

1 portion Vanilla and spice peaches, water
Sunday
Breakfast1 small vegetarian omelet, 1 (2) slices of bread, coffee or water
AM snack100ml low fat yogurt, 125ml (250ml) raspberries, water
Lunch1 cheese sandwich, 500ml lettuce greens, 30ml Italian vinaigrette, water
PM snack125ml unsweetened fruit puree, 1 small milk carton
Dinner1 portion Pork tenderloin on sweet potato puree, water
Evening snack1 homemade muffin, green tea, (+ 1 apple, 60ml walnuts)

Adjust your menu according to your needs

It is possible that 1400 or 1800 calories does not answer your daily requirement. In which case, a nutritionist will be able to determine your specific needs and will suggest an alternative. Otherwise, I would ask all those who wish to try the above mentioned menu suggestions to go ahead and I would certainly appreciate some feedback, pardon the pun! Enjoy!

Author
Vanessa Martin

A newcomer to Nautilus Plus, Vanessa Martin holds a degree in nutrition from the Université de Montréal and is a member in good standing of the Ordre professionnel des diététistes du Québec. She also works in the hospital setting and loves to blog in her spare time. Passionate and versatile, Vanessa plans on enhancing her knowledge in the field of psychology with an eye to better guiding and motivating the habit-changing endeavors of her clients. Member of a running club, she enjoys taking part in the competitions organized in her area. Vanessa is currently training for a 21 km race and would like to run her first marathon!


Example of a balanced meal plan is a post from I'm taking charge. I'm taking charge is a blog that aims to help people in their journey to fitness through articles on training, nutrition, motivation, exercise and healthy recipes.
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