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Example of a balanced meal plan

menu-equilibre

 

Who said you had to deprive yourself in order to lose weight? Here is an example of a menu 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) :

Monday

Breakfast

1 English muffin, 15ml peanut butter, 250ml milk

 

AM snack

1 homemade muffin, water (+ 1 apple)

Lunch

100g shrimps, 250ml your choice of vegetables, 125ml (250ml) brown rice, water

 

PM snack

1 orange, 30g low fat cheese, water

 

Dinner

1 portion lemon veal escalopes, 1 (2) small potato(es), 10 steamed green beans, water

 

Evening snack

Green tea

 

Tuesday

Breakfast

125ml (250ml) breakfast cereal, 200ml (400ml) milk, 60ml raisins

 

AM snack

125ml unsweetened fruit puree, 60ml walnuts, water

 

Lunch

500ml lettuce, 75g (100g) chicken breast, 125ml canned tangerines, 30ml Asian vinaigrette, (+ 45ml peanuts), 4 Melba toast, 30g low fat cheese, water

 

PM snack

100ml low fat yogurt, 2 clementines, water

 

Dinner

100g stir-fried tofu, 250ml your choice of vegetables stir-fried, 250ml couscous, 5ml sesame oil, soya sauce, rice vinegar, water

 

Evening snack

250ml strawberries, herbal tea

 

Wednesday

Breakfast

175ml oatmeal, 1 banana, coffee or water (+ 60ml almonds)

 

AM snack

200ml enriched soy beverage (+ 1 peach)

 

Lunch

Egg sandwich, raw vegetables, water

 

PM snack

125ml raisins, 125ml low fat cottage cheese, water

 

Dinner

1 portion salmon cakes, 10 steamed asparagus, 125ml brown rice, water

 

Evening snack

Green tea (+ 250ml strawberries, 100ml low fat yogurt)

 

 

Thursday

Breakfast

100ml Greek yogurt, 125ml blueberries, 1 portion Homemade breakfast granola, coffee or water

 

AM snack

1 orange, 1 small milk carton

Lunch

1 chicken wrap, 1 tomato sliced, water

 

PM snack

1 homemade muffin, water ( + 60ml raisins)

 

Dinner

125ml 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

Breakfast

½ bagel, 1 slice low fat cheese, 200ml orange juice

 

AM snack

200ml enriched soy beverage, 2 clementines

 

Lunch

125ml (250ml) spaghetti or macaroni, 250ml vegetables of your choice, meat sauce, water

 

PM snack

1 apple, 50g low fat heese, water

 

Dinner

2 Fish tacos, water

Evening snack

125ml blueberries, green tea (+ 60ml almonds)

 

 

Saturday

Breakfast

1 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 snack

1 banana, water (+ 60ml almonds)

Dinner

90g steak, 10 asparagus, 125ml (250ml) brown rice, water

 

Evening snack

1 portion Vanilla and spice peaches, water

 

 

Sunday

Breakfast

1 small vegetarian omelet, 1 (2) slices of bread, coffee or water

 

AM snack

100ml low fat yogurt, 125ml (250ml) raspberries, water

 

Lunch

1 cheese sandwich, 500ml lettuce greens, 30ml Italian vinaigrette, water

 

PM snack

125ml unsweetened fruit puree, 1 small milk carton

 

Dinner

1 portion Pork tenderloin on sweet potato puree, water

 

Evening snack

1 homemade muffin, green tea, (+ 1 apple, 60ml walnuts)

 

 

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!

By Vanessa Martin

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 planis 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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