Eating a variety of foods from all the major food groups can help you get the nutrients you need for good health. Advance meal planning helps you make balanced eating happen, while preventing you from skipping meals or making poor nutritional choices. A meal plan makes shopping easier and helps you keep your portions under control -- and eating too much is one of the most significant contributions to weight gain. A five-day plan gives you a jump-start on healthy, balanced eating.
Components
A healthy, U.S. Department of Agriculture-recommended 2,000-calorie daily plan contains 45 to 65 percent of calories from carbohydrates, 10 to 35 percent from protein and 20 to 35 percent from fats. Sodium intake should be 2,300 mg or less, and saturated fat should be less than 7 percent of your total calorie intake, or less than 15.5 g daily. Whole foods, rather than processed products, provide the most nutrition. Whole grains, fruits, vegetables, lean proteins, low-fat dairy and unsaturated fats make up the bulk of your menus. If you need more calories daily to support your weight and activity level, add extra servings of these healthy foods.
Day One
Your first meal plan contains 1,971 calories -- 54 percent carbohydrates, 27 percent fat and 19 percent protein -- 2,045 mg of sodium and 11.5 g of saturated fat. Have 1 cup of O-shaped oat cereal with 1 cup of skim milk and a sliced, medium banana with two slices of whole-wheat toast and 1 tbsp. of peanut butter for breakfast. For lunch, have a cup of low-sodium lentil soup, a salad of romaine lettuce, cucumber and grape tomatoes with 1 tsp. of olive oil and balsamic vinegar, a serving of whole-wheat crackers and a nectarine. Dinner includes 3 oz. of flank steak with four corn tortillas, a green bell pepper and 1/4 cup red onion sautéed in nonstick cooking spray, 1/4 cup of salsa and one-quarter of an avocado. A 6-oz. serving of plain, nonfat yogurt with 2 tbsp. chopped walnuts and 1 tsp. of honey and 1/4 cup of trail mix with a large apple make up your two snacks.
Day Two
Day two features 1,998 calories -- 50 percent carbohydrates, 18 percent protein and 31 percent fat -- with 2,200 mg of sodium and 14 g of saturated fat. Start your day with a serving of dry oatmeal cooked in 1 cup skim milk with a banana and 1 oz. of chopped pecans. For lunch, make a sandwich on a whole-wheat English muffin with 2 oz. of natural turkey deli meat, one-quarter of an avocado and sliced tomato with 1 oz. of whole-wheat pretzels. For dinner, have 4 oz. of grilled salmon with 1 cup steamed brown rice and 10 asparagus spears. Enjoy two small chocolate chip cookies for dessert. Your snacks are six dried apricot halves with 1/2 cup of low-fat cottage cheese and two large carrots with 1/4 cup hummus.
Day Three
A midweek meal plan has 1,991 calories -- 57 percent carbohydrates, 22 percent fat and 21 percent protein --15.5 g of saturated fat and 1,976 mg of sodium. Start with a toasted whole-grain English muffin with two eggs scrambled in 1 1/2 tsp. of butter. Have 8 oz. of calcium-enriched orange juice alongside. For lunch, top 2 cups of cooked, whole-wheat pasta with 1 cup of marinara sauce, 1 cup cooked broccoli and 1 oz. mozzarella cheese. For dinner, pan-sear 4 oz. of tilapia in 1 tsp of olive oil and top with the juice of 1 lemon and 1 tbsp. capers. Have with 1 cup of quinoa and 1 cup of steamed zucchini as well. Enjoy 1/2 cup of low-fat chocolate pudding for dessert. Your snacks for the day consist of a string cheese with a large apple and 1 cup of plain, low-fat yogurt topped with 1/4 cup of granola and 2 tbsp. of raisins.
Day Four
This meal plan contains 1,968 calories -- 51 percent carbohydrates, 21 percent protein and 27 percent fat -- 2,107 mg of sodium and 15 g of saturated fat. Repeat day two's breakfast, but substitute 1/4 cup of raisins for the pecans. For lunch, make a sandwich on a whole-grain English muffin with 3 oz. deli roast beef, one slice of Swiss cheese, shredded lettuce and sliced tomato. Have a large apple on the side. For dinner, toss 3 cups of baby spinach with 1 cup of chopped chicken breast, 4 oz. of mandarin oranges, 1/2 oz. chopped almonds and 1 tbsp. of olive oil mixed with 1 tbsp. of balsamic vinegar. At snacks, have 1/2 cup low-fat cottage cheese with two slices of pineapple and 1/4 cup of hummus with 1 oz. of baked tortilla chips.
Day Five
Your fifth day in the plan contains 2,004 calories -- 53 percent carbohydrates, 22 percent protein and 25 percent fat -- 2,310 mg of sodium and 15 g of saturated fat. Two slices of whole-wheat toast topped with 2 tbsp. of almond butter along with 12 oz. of skim milk and a fresh pear make up breakfast. For lunch out, have a slice from a 12-inch pizza alongside a garden salad topped with low-calorie Italian dressing and 4 oz. of frozen yogurt. At dinner, grill a burger made from 4 oz. of lean ground turkey and top with 1 slice of provolone cheese. Serve in a whole-wheat hamburger bun with a baked sweet potato and cut-up raw veggies such as carrots, cauliflower and celery. For snacks, have half of a small cantaloupe and 1 cup of plain, low-fat kefir with a medium banana.
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