Healthy meal plan for a week

Introduction

“Healthy meal plan for a week means, to schedule a daily meal plan  which will  replenish  and boost energy level, provide adequate quantity of protein, complete the requirements of vitamins and minerals, full of  fibers and  adequate fluid in our body that will  lower the risk of heart diseases, diabetes, kidney diseases, and all other ailments.”

Healthy meal plan for a week

A healthy meal plan for a week means a meal plan that helps maintain or improve the overall health of a person. A healthy meal provides the body with essential nutrition, carbohydrates, fats, protein, vitamins, minerals, fiber, fluid, macronutrients, micronutrients.  A healthy well-balanced meal means choose food from different food groups to get the energy and nutrients that the human body needs.

 One type of food can not provide all the nutrients that the human body needs. So it is necessary to choose foods from different food groups. There are seven essential factors includes in a Healthy meal plan for a week that are responsible for a balanced diet: carbs, fats, proteins, vitamins, minerals, fibers, and water. 

Balance meals protect our body from many diseases, such as cardiac diseases, diabetes, and cancer.  So eating different types of foods, eat less salt, fewer sugars, and less industrial produced trans fats are essential for a healthy and balanced meal.

What should I eat daily in  Healthy meal plan for a week?

  • 6 to 8 parts of whole grains
  • 2 to 4  parts  of fruits
  • 4 to 6 parts of vegetables
  • 2 to 3 parts of  milk, curd, and cheese
  • 2 to 3 parts of meat, poultry  items, fish, dry beans, and nuts 
fruits image
fruits image

What are good eating habits essential for Healthy meal plan for a week

  • Physical activity plays an important role in overall health
  • Eat fresh food at an appropriate interval and masticate food slowly
  • Drink enough fluids and water daily approximately 2 to 3 liter.
  • Proper sleep is essential for detoxification of the body and mental health

Healthy meal plan for a week- we must divide the meal plan into four portions ie.

  • Breakfast 7:00  AM to 9:00 AM
  • Lunch     12:00 noon to 14:00 hours
  • Evening tea and  16:00 hours to 17:00 hours
  • Dinner. 20:00 hours to 21:00 hours

Menu of Each breakfast, meal, evening snacks, and dinner must have some protein, fiber, complex carbohydrates, and a little quantity of fat.

  • Breakfast: In the morning you are required instant energy. Avoid taking fried items in breakfast, such as Puri, Kachori, chholey bhaturey. These are high fat and high-calorie foods.   Take breakfast in less quantity. Take fiber and protein in your breakfast. You can also take fresh and seasonal foods. Toned milk, Tea or coffee, biscuit or toast with butter
  •  Lunch: You eat it at the workplace or school. Choose such food items which are full of nutrients. Chapati, dal, seasonal vegetables, Curd, and a salad of seasonal vegetables. Take heavy lunch.
  • Evening snacks and tea: Evening time about 16:00 hours choose such items which are full of proteins and carbohydrates.          
  • Dinner:  Enjoy dinner at about 7 to 8 PM. Dinner must be designed in such a manner that you will get proper nutrients and it must not be so heavy.

Each day includes 2 meals and 2 snacks that have an appropriate and healthy balance of carbohydrates, fats, proteins, vitamins, minerals, and fiber from whole grains, fruits, and vegetables.  Drinks plenty of water and hydrates you.

vegetarian breakfast
vegetarian breakfast

1-week’s meal plan has been designed for a person requiring about 2200 calories per day.

Day-1 

Breakfast:

Take two glasses of water in the morning.

  • One seasonal fruit, apple
  • One cup herbal tea.
  • Two slices of whole grain bread with butter.
  •  One cup Sprouted gram dal or any other dal  or 2 eggs

Lunch:

  • Drink one glass water  half an hour before lunch.
  • 2 chapatti.
  • 1 Cup Boiled Rice.
  • 1 cup Dal fry.
  • 1 plate Seasonal vegetables.*(for vegetarian)
  • I plate Biryani (for non vegetarian)
  • 1 cup Curd.*(for vegetarian)
  • Salad of seasonal vegetables

Drink two glasses of water  at about 3:30 PM

Evening tea with snacks: 4:00 PM

  • 1 Cup of green tea or coffee.
  • Two  biscuits
  •  Any seasonal Fruit. banana

Drink 2 glasses of water at about 7:00 PM.

Dinner

  • 2 chapatti
  • 1 cup Boiled rice.
  • 1 plate Dal fry.
  • 1 cup Seasonal vegetable Curd

Drink one glass of water at 9:00 PM

Day-2

Breakfast:

Take two glasses of water in the morning.

  • One cup toned milk,
  • One cup herbal tea.
  • Two slices of whole grain bread with butter.
  • 1 egg omlattee

Lunch:

  • Drink one glass water half an hour before lunch.
  • 2 chapatti.
  • 1 cup Boiled Rice.
  • 1 plate Dal fry.
  • 1 plate Seasonal vegetables.
  • 1 cup Curd.
  • Salad of seasonal vegetables

Drink two glasses of water at about 3:30 PM

Evening tea with snacks: 4:00 PM

  • 1 Cup of green tea or coffee.
  • Two  slice of brown bread with butter
  •  Any seasonal Fruit. apple

Drink 2 glasses of water at about 7:00 PM.

Dinner

  • 2 chapatti
  • 1 cup Boiled rice.
  • 1 plate Dal fry.
  • 1 cup Seasonal vegetable Curd

Drink one glass of water at 9:00 PM

Day 3

Breakfast:

Take two glasses of water in the morning.

  • One seasonal fruit Banana
  • One cup herbal tea.
  • Two slices of aatta bread with butter.
  • 1 cup Sprouted gram dal or any other dal for vegetarian
  • and 1 egg omlate for non vegetariane

Lunch:

  • Drink one glass water half an hour before lunch.
  • 2 chapatti.
  • 1 plate Boiled Rice.
  • 1 plate Mix Dal fry.
  • 1 plate Seasonal vegetables. .*(for vegetarian)
  • 1 cup Curd. .*(for vegetarian)
  • One egg bhurji (for non vegetarian)*
  • Salad of seasonal vegetables

Drink two glasses of water  at about 3:30 PM

Evening tea with snacks: 4:00 PM

  • Cup of green tea or coffee. Or  Nariyal pani
  • Two  slice of brown bread with butter
  •  Any seasonal Fruit. apple

Drink 2 glasses of water at about 7:00 PM.

Dinner

  • 2 chapatti
  • 1 plate Boiled rice.
  • 1 plate Moog dhuli Dal  fry.*(for vegetarian)
  • One plate biryani (for non vegetarian)*
  • 1 plate Seasonal vegetable Curd
  • Salad of green vegetables onion, tomato, Carrot, Radish, lemon etc

Drink one glass of water  at 9:00 PM

Day 4

Breakfast:

Take two glasses of water in the morning.

  • One seasonal fruit
  • One cup tea
  • Two slices of whole grain bread with butter.
  • 4 piece steamed momos.non veg.

Lunch:

  • Drink one glass water  half an hour before lunch.
  • 2 chapatti.
  • 1 plate Boiled Rice.
  • 1 plate Arhar Dal fry.
  • 1 plate Seasonal vegetables. .*(for vegetarian)
  • 1 cup Curd. .*(for vegetarian)
  • One plate biryani, (non veg)*
  • Salad of seasonal vegetables

Drink two glasses of water  at about 3:30 PM

Evening tea with snacks: 4:00 PM

  • Cup of green tea or coffee.
  • Two  biscuits
  •  Any seasonal Fruit. apple

Drink 2 glasses of water at about 7:00 PM.

Dinner

  • 2 chapatti
  • 1 plate Boiled rice.
  • 1 plate mix Dal fry.
  • Salad of green vegetables onion, tomato, Carrot, Radish, lemon etc

Drink one glass of water at 9:00 PM

Day 5

Breakfast:

Take two glasses of water in the morning.

  • One seasonal fruit
  • One cup toned milk,
  • Two slices of whole grain bread with butter.
  • Two boiled egg.

Lunch:

  • Drink one glass water half an hour before lunch.
  • 2 chapatti.
  • 1 place cooked Rice.
  • 1 plate  Lal Masoor Dal fry.
  • One plate Seasonal vegetables. .*(for vegetarian)
  • 1 cup Curd. .*(for vegetarian)
  • 1 plate bhurji
  • Salad of seasonal vegetables

Drink two glasses of water  at about 3:30 PM

Evening tea with snacks: 4:00 PM

  • Cup of green tea or  coffee.
  • Two  biscuit
  •  Any seasonal Fruit.

Drink 2 glasses of water at about 7:00 PM.

Dinner

  • 2 chapatti
  • 1 plate Boiled rice.
  • 1 plate Dal fry.
  • 1 cup Seasonal vegetable Curd

Drink one glass of water  at 9:00 PM

Day 6

Breakfast:

Take two glasses of water in the morning.

  • One seasonal fruit
  • One cup herbal tea.
  • Two slices of whole grain bread with butter.
  • 1 cup Sprouted gram dal or any other dal.

Lunch:

  •  Drink one glass water half an hour before lunch.
  • 2 chapatti.
  • 1 plate Boiled Rice.
  • 1 plate urd chana Dal fry.
  • 1 plate Seasonal vegetables. .*(for vegetarian)
  • 1 cup Curd. .*(for vegetarian)
  • 1 plate mutton biryani (for non-veg)*
  • Salad of seasonal vegetables

Drink two glasses of water  at about 3:30 PM

Evening tea with snacks: 4:00 PM

  • Cup of green tea or coffee.
  • Two  biscuit or  2 toast
  •  Any seasonal Fruit.

Drink 2 glasses of water at about 7:00 PM.

Dinner

  • 2 chapatti
  • 1 plate Boiled rice.
  • 1 plate Dal fry.
  • 1 cup Seasonal vegetable Curd.

Drink one glass of water at 9:00 PM.

Day 7

Breakfast:

Take two glasses of water in the morning.

  • 1 egg omlate for non veg.
  • One cup herbal tea.
  • Two slices of whole grain bread with butter.
  • One seasonal fruit.
  • One cup oats

Lunch:

  • Drink one glass water  half an hour before lunch.
  • 2  chapatti.
  • 1 plate Boiled Rice.
  • 1 plate Dal mixed fry,
  • 1 plate Seasonal vegetables.
  • One plate mutton biryani  for non veg*
  • Salad of seasonal vegetables

Drink two glasses of water  at about 3:30 PM

Evening tea with snacks: 4:00 PM

  • Cup of green tea or  coffee.
  • Two  biscuits
  • Any seasonal Fruit.

Drink 2 glasses of water at about 7:00 PM.

Dinner

  • 2 chapatti.
  • 1 plate Boiled rice.
  • 1 plate arhar Dal fry.
  • 1 plate Seasonal vegetable sabzi.
  • Curd.

FAQ?

Q. What is a healthy meal plan?

Ans. “Healthy meal plan means, to schedule a daily meal plan which will replenish and boost energy level, provide adequate quantity of protein, complete the requirements of vitamins and minerals, full of fibers and adequate fluid in our body that will lower the risk of heart diseases, diabetes, kidney diseases, and all other ailments.

Q.What is the meaning meal plan?

Ans. A meal plan means to choose foods, fruits, and vegetables, their quantity, and fix time to eat when to take those items, which will be helpful in controlling chronic diseases like diabetes, heart diseases, kidney trouble, etc.

Q. How do you plan meals for a week?

Ans. Prepare a daily menu for seven days.  Daily one breakfast, lunch, evening tea with snacks, and dinner. Fix their time. Select food items as per requirement and fix them.