1-Week Healthy and Balanced Meal Plan Ideas: Recipes & Prep
A healthy eating plan gives your body the nutrients it needs every day while staying within your daily calorie goal for weight loss. A healthy eating plan also will lower your risk for heart disease and other health conditions.
A healthy eating plan:
Emphasizes vegetables, fruits, whole grains, and fat-free or low-fat dairy products
Includes lean meats, poultry, fish, beans, eggs, and nuts
Limits saturated and trans fats, sodium, and added sugars
Controls portion sizes
Calories
To lose weight, most people need to reduce the number of calories they get from food and beverages (energy IN) and increase their physical activity (energy OUT).
For a weight loss of 1–1 ½ pounds per week, daily intake should be reduced by 500 to 750 calories. In general:
Eating plans that contain 1,200–1,500 calories each day will help most women lose weight safely.
Eating plans that contain 1,500–1,800 calories each day are suitable for men and for women who weigh more or who exercise regularly.
Very low calorie diets of fewer than 800 calories per day should not be used unless you are being monitored by your doctor.
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Nutrition is important for fitness
Eating a well-balanced diet can help you get the calories and nutrients you need to fuel your daily activities, including regular exercise.
When it comes to eating foods to fuel your exercise performance, it’s not as simple as choosing vegetables over doughnuts. You need to eat the right types of food at the right times of the day.
Learn about the importance of healthy breakfasts, workout snacks, and meal plans.
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Count on the right carbohydrates
Thanks to low-carb fad diets, carbohydrates have gotten a bad rap. But carbohydrates are your body’s main source of energy. According to the Mayo Clinic, about 45 to 65 percent of your total daily calories should come from carbohydrates. This is especially true if you exercise.
Consuming the right kind of carbohydrates is important. Many people rely on the simple carbs found in sweets and processed foods. Instead, you should focus on eating the complex carbs found in whole grains, fruits, vegetables, and beans.
Whole grains have more staying power than refined grains because you digest them more slowly.
They can help you feel full for longer and fuel your body throughout the day. They can also help stabilize your blood sugar levels. Finally, these quality grains have the vitamins and minerals you need to keep your body running at its best.
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Pack protein into your snacks and meals
Protein is needed to help keep your body growing, maintained, and repaired. For example, the University of Rochester Medical Center reports that red blood cells die after about 120 days.
Protein is also essential for building and repairing muscles, helping you enjoy the benefits of your workout. It can be a source of energy when carbohydrates are in short supply, but it’s not a major source of fuel during exercise.
Adults need to eat about 0.8 grams of protein per day for every kilogram of their body weight, reports Harvard Health Blog. That’s equal to about 0.36 grams of protein for every pound of body weight. Exercisers and older adults may need even more.
Protein can come from:
poultry, such as chicken and turkey
red meat, such as beef and lamb
fish, such as salmon and tuna
dairy, such as milk and yogurt
legumes, such as beans and lentils
eggs
For the healthiest options, choose lean proteins that are low in saturated and trans fats. Limit the amount of red meat and processed meats that you eat.
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Choose healthy fats
Unsaturated fats may help reduce inflammation and provide calories.
While fat is a primary fuel for aerobic exercise, we have plenty stored in the body to fuel even the longest workouts. However, getting healthy unsaturated fats helps to provide essential fatty acids and calories to keep you moving.
Healthy options include:
nuts
seeds
avocados
olives
oils, such as olive oil
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Fuel up before exercise
When it comes to fueling up before or after a workout, it’s important to achieve the right balance of carbs and protein. Pre-workout snacks that combine carbohydrates with protein can make you feel more energized than junk foods made from simple sugars and lots of fat.
Consider stocking your workout bag and refrigerator with some of these simple snacks:
Bananas
Bananas are full of potassium and magnesium, which are important nutrients to get on a daily basis. Eating a banana can help replenish these minerals while providing natural sugars to fuel your workout. For added protein, enjoy your banana with a serving of peanut butter.
Berries, grapes, and oranges
These fruits are all full of vitamins, minerals, and water. They’re easy on your intestines, give you a quick boost of energy, and help you stay hydrated. Consider pairing them with a serving of yogurt for protein.
Nuts
Nuts are a great source of heart-healthy fats and also provide protein and essential nutrients. They can give you a source of sustained energy for your workout.
Pair them with fresh or dried fruit for a healthy dose of carbohydrates. However, test these options to see how they settle. High-fat foods can slow digestion, and they may make food sit in your stomach too long if your workout is coming up quickly.
Nut butter
Many grocery stores carry single-serving packets of peanut butter that don’t require refrigeration and can be easily stored in a gym bag. For a tasty protein-carbohydrate combo, you can spread peanut butter on:
an apple
a banana
whole-grain crackers
a slice of whole-grain bread
If you don’t like peanut butter, try almond butter, soy butter, or other protein-rich alternatives.
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Balance is key
As you settle into an active lifestyle, you’ll probably discover which foods give you the most energy and which have negative effects. The key is learning to listen to your body and balancing what feels right with what’s good for you.
Follow these tips:
Aim to make breakfast a part of your routine.
Choose complex carbohydrates, lean protein sources, healthy fats, and a wide variety of fruits and veggies.
Stock your fridge and gym bag with healthy workout snacks.
The right balance of carbohydrates, protein, and other nutrients can help fuel your exercise routine.
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