Logo Nautilus Plus Noir et blanc
UltimeFit, La plateforme d'entrainement en ligne Find a gym Promotions Log in FR
Corporate services
Free trial
Icone abonnement
THE BLOG Nautilus Plus
Blog Menu

Example of a balanced meal plan

May 31, 2012 - By Nautilus Plus

Temps de lecture 3 minutes

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

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
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
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)
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)

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)
Breakfast1 portion Banana, blueberry and honey crepes, café ou eau
AM snack

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


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
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!

Example of a balanced meal plan is a post from Nautilus Plus. The Nautilus Plus blog aims to help people in their journey to fitness through articles on training, nutrition, motivation, exercise and healthy recipes.
Copyright © Nautilus Plus 2012

A session with a nutritionist will help you on your way!

Let's establish your nutritional goals together and get some expert advice!

Make an appointment

Articles in the same category

Practical tips for growing fresh herbs at home

Quinoa: A remarkable grain to discover!

Optimizing performance: The science behind supplements

The Power of Nutritionists

Incription à l'infolettre


Icon emplacement

Nautilus Plus clubs network

Icon entrainement