Whether you want to lose weight or reduce your risk of diseases, a healthy diet can put you on the right track. Forget the fad diets and outrageous claims -- a balanced, healthy eating plan offers many health benefits. Following a nutritious, seven-day meal plan doesn't have to break the bank -- you can find everything you need at your local grocery store or farmer's market at inexpensive prices.
Considerations
A healthy seven-day meal plan should include foods from all of the food groups. Use the USDA Daily Food Plan to help you create a personalized meal plan for your height, weight, activity level, age and sex. To save money, buy your food in bulk and choose fruits and vegetables in-season. If your goal is weight loss, create a meal plan that includes less calories than you burn each day. You need to burn about extra 3,500 calories -- or an extra 500 calories per day for a week -- to lose one lb. of body weight.
Breakfast
For breakfast, choose a variety of foods from the food groups, keeping your intake of "bad" fats -- trans fats and saturated fat -- low. On Monday, eat whole wheat waffles with fruit, scrambled egg whites with vegetables and low-fat yogurt. For breakfast Tuesday, Wednesday and Saturday, try oatmeal with fresh fruit and nuts and a glass of skim milk. On Thursday, eat whole grain cereal enriched with vitamins, skim milk, fruit salad and scrambled egg whites with vegetables. On Friday, try whole wheat toast, scrambled egg whites with vegetables, low-fat yogurt and a piece of fruit. For Sunday's breakfast, eat a whole wheat bagel with smoked salmon and low-fat cream cheese with a piece of fruit on the side.
Lunch
For lunch, go for sandwiches with whole wheat bread -- which is inexpensive -- a few days a week. On days when you have sandwiches, add a piece of fruit and low-fat yogurt to complete the meal. On Monday, eat a grilled chicken sandwich with tomatoes, spinach and low-fat mayo. On Tuesday, try grilled salmon with grilled vegetables, skim milk and a piece of fruit. For Wednesday, eat a sandwich with low-fat cheese and lean turkey. On Thursday, eat a tuna salad sandwich with low-fat mayo and sprouts. On Friday, have peanut butter and jelly with low-fat peanut butter. For lunch Saturday and Sunday, cook up some pasta with broccoli and grilled chicken.
Dinner
Beans and rice make a cheap and healthy dinner, so eat them on Monday and Wednesday. Add a seasonal vegetable to complete your meal. On Tuesday and Thursday, eat whole wheat pasta with marinara sauce and a seasonal vegetable. On Friday and Sunday, grill salmon or chicken in olive oil and season it with pepper or spices of your choice. Add a seasonal vegetable and brown rice for side items. On Saturday, eat tuna salad with low-fat mayo. Add tomatoes and sprouts to your salad and include brown rice for a side item. Have a piece of fruit for dessert after your dinners.
References
- Helpguide.org: Easy Tips for Planning a Healthy Diet and Sticking to It; Gina Kemp, M.A., Maya W. Paul and Melinda Smith, M.A; January 2011
- "Ladies' Home Journal"; The Biggest Loser 7-Day Diet Plan, designed by Cheryl Forberg, RD
- Centers for Disease Control and Prevention: Healthy Weight Loss; June 2011
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