Balanced Diet Foods and Meal Plans for Weight Loss

balanced-diet

Thanks to Eating Well’s we have this balanced diet meal plan that can help you lose weight while eating delicious food. This meal plan is based on 1.200 calories and has meals and snacks for each day of the week. Enjoy these beautiful recipes and say goodbye to the unwanted extra weight.

 

Balanced Diet Meal Plan – Day 1

Breakfast Avocado – Egg Toast (266 calories)

  • 1 slice whole-grain bread
  • 1/4 medium avocado
  • 1 large egg, cooked in 1/4 tsp. olive oil and seasoned with a pinch of salt and pepper
  • 1 clementine

 

Snack (61 calories)

  • 1/4 cup plain non-fat Greek yogurt
  • 1/3 cup blueberries

 

Lunch (341 calories)

  • 1 Tomato-Cheddar Cheese Toast
  • Vegetable Soup and 2 cups of Ravioli

 

Snack (93 calories)

  • 1 cup sliced cucumber
  • 3 Tbsp. hummus

 

Dinner (451 calories)

  • Salmon and Vegetables
  • 4 oz. of baked salmon
  • ½ cup of brown rice
  • 1 cup of roasted Brussels sprouts
  • Maple syrup
  • Olive oil
  • Lemon juice
  • 1 Tbsp. of walnuts
  • Vinaigrette
  • Salt and pepper

 

Instructions:

Mix 1 ½ teaspoons of maple syrup, lemon juice, and olive oil, then season the mixture it with salt. Coat the Brussels sprouts in some olive oil and bake them for about 15-20 minutes at 425F. While they cook, coat the salmon in olive oil and season it with salt and pepper. Bake the salmon for 4-6 minutes at 425F. Mix the baked salmon, Brussels sprouts the brown rice. Top them off with walnuts.

 

Balanced Diet Meal Plan – Day 2

Breakfast (266 calories)

  • Avocado-Egg Toast
  • 1 slice whole-grain bread
  • 1/4 medium avocado
  • 1 large egg, cooked in 1/4 tsp. olive oil, seasoned with a pinch of salt and pepper
  • 1 clementine

 

Snack (134 calories)

  • 7 walnut halves
  • 5 dried apricots

 

Lunch (295 calories)

  • Leftover soup
  • 1 clementine
  • Vegetable Soup and 2 cups Ravioli

 

Snack (93 calories)

  • 1 cup of sliced cucumber
  • 3 Tbsp. of hummus

 

Dinner (424 calories)

  • 1/2 cup brown rice
  • 1 1/2 cups of Tofu Curry and Delicata Squash

 

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Balanced Diet Meal Plan – Day 3

Breakfast (267 calories)

  • 3/4 cup plain non-fat Greek yogurt
  • 1/4 cup Maple-Nut Granola
  • 1/2 cup blueberries

 

Snack (35 calories)

  • 1 clementine

 

Lunch (351 calories)

  • Apple & Cheddar Pita Pocket
  • 1 whole-wheat pita round
  • 1 Tbsp. mustard
  • ½ sliced medium apple
  • 1 cup mixed greens
  • 1 oz. Cheddar cheese

 

Instructions:

Cut the whole-wheat pita in halves, spread mustard on them and fill them with cheese and slices of apples. Toast the pita for several minutes or until the cheese starts to melt. Before you serve it, add the greens.

 

Snack (47 calories)

  • 1/2 medium apple

 

Dinner (457 calories)

  • 2 cups of spinach
  • 1 pepper of Moroccan-Style Stuffed Peppers

 

Snack (50 calories)

  • 1 Tbsp. of dark chocolate chips

 

Balanced Diet Meal Plan – Day 4

Breakfast (267 calories)

  • 3/4 cup plain non-fat Greek yogurt
  • 1/4 cup Maple-Nut Granola
  • 1/2 cup blueberries

 

Snack (83 calories)

  • 1 hard-boiled egg

 

Lunch (336 calories)

  • 3 oz. cooked chicken breast
  • 1/4 cup grated carrots
  • 1/2 medium red bell pepper, sliced
  • 2 cups mixed greens
  • 2 Tbsp. Carrot-Ginger Vinaigrette
  • 1 clementine

 

Snack (86 calories)

  •  4 walnut halves
  •  4 dried apricots

 

Dinner (444 calories)

  • 1/2 cup Quick Pickled Beets
  • 2 1/4 cup Warm Lentil Salad with Sausage & Apple

 

Balanced Diet Meal Plan – Day 5

Breakfast (266 calories)

  • 3/4-cup skim milk
  • 1 cup all-bran cereal
  • 1/2 cup blueberries

 

Snack (101 calories)

  • 2 Tbsp. Avocado-Yogurt Dip
  • 2 medium carrots

 

Lunch (314 calories)

  • 1 Tomato-Cheddar Cheese Toast
  • 1 hard-boiled egg
  • Tbsp. grated carrot
  • 2 cups mixed greens
  • 1 Tbsp. unsalted dry-roasted almonds
  • 1/2 cup cucumber, sliced

 

Snack (93 calories)

  • 1/3 cup plain non-fat Greek yogurt
  • 3 dried apricots
  • 1 1/2 tsp. chopped walnuts

 

Dinner (427 calories)

  • 1/2 cup brown rice
  • 1 1/2 cups Quick Chicken Tikka Masala

 

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Balanced Diet Meal Plan – Day 6

Breakfast (266 calories)

  • 3/4-cup skim milk
  • 1 cup all-bran cereal
  • 1/2 cup blueberries

 

Snack (66 calories)

  • 2 Tbsp. Avocado-Yogurt Dip
  • 1 cup sliced cucumber

 

Lunch (325 calories)

  • Leftover Chicken Tikka Masala
  • 1 cup spinach
  • 1 1/2 cups Quick Chicken Tikka Masala

 

Snack (35 calories)

  • 1 clementine

 

Dinner (507 calories)

  • 1/2 cup, cooked buckwheat soba noodles
  • 2 cups Korean Beef Stir-Fry

 

Balanced Diet Meal Plan – Day 7

Breakfast (266 calories)

  • 3/4-cup skim milk
  • 1 cup all-bran cereal
  • 1/2 cup blueberries

 

Snack (117 calories)

  • 1 cup sliced cucumber
  • 4 Tbsp. Avocado-Yogurt Dip

 

Lunch (301 calories)

  • 3 oz. cooked chicken breast
  • 2 cups mixed greens
  • 1/4 cup grated carrots
  • 1/2 medium red bell pepper, sliced
  • 2 Tbsp. Carrot-Ginger Vinaigrette

 

Snack (42 calories)

  • 5 dried apricots

 

Dinner (494 calories)

  • 1 serving (1/4 pizza) Wild Mushroom Pizza with Arugula and Pecorino

 

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Balanced Diet Foods

These foods will help you in the fight against fat.

 

Broccoli & Feta Omelet

The eggs will curb your appetite and the broccoli will fill you up on fiber. This breakfast will keep you help you say goodbye to the morning cravings.

 

Chocolate-Dipped Banana Bites

This healthy carbohydrate snack will help you burn calories. Also, the chocolate will speed up your metabolism thanks to its healthy fats.

 

Spiced Green Tea Smoothie

This is another food that will help you burn fat and speed up your metabolism. The green tea has the EGCG compound that makes all of this possible.

 

Honey Grapefruit with Banana

The grapefruit has a great effect on the insulin, which is a hormone, that storages fat. Also, did you know that about 90% of the grapefruit’s weight is water? As a result, this fruit is deceptively filling.

 

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Banana & Almond Butter Toast

One of the best foods to have for breakfast. The whole grain rye bread and the bananas help in boosting the metabolism because they are high in resistant starch. On another note, the almond butter has healthy monounsaturated fats and adds protein that curbs the appetite.

 

BBQ Turkey Burgers

The turkey is an amazing source of lean protein, which will help you stay fuller for a longer amount of time. Also, the turkey has amino acids, which help build the muscle.

 

Middle Eastern Rice Salad

This meal is rich in nutritious ingredients, which will help you burn fat with the speed of light.

 

Energy-Revving Quinoa

Quinoa has become one of the most popular foods in the world. The quinoa is an earthy whole grain, which comes from South Africa and is filled with fiber and protein. The combo of fiber and protein keeps the metabolism humming and the body energized.

 

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Breakfast Barley with Banana & Sunflower Seeds

Step up the breakfast game and try this delicious meal that will help you lose weight.  The banana and barley combo will provide you with fiber that will boost the metabolism and about 8 grams of resistant starch.

 

Salmon Noodle Bowl

You will only need 30 minutes to prepare this meal and in return, it will offer you plenty of nutritious ingredients. Also, this meal is a great metabolism booster and is wrapped up in a delicious bowl. On one hand, the vegetables and noodles are high in fiber. And on the other, the avocado and the salmon are filled with healthy fats.

 

Egg Salad Sandwich

You may already know this, but the eggs are an excellent meal choice. They are low in calories, delicious and packed with protein that will satisfy the curb cravings. So, it’s a waste not to include them more in your diet.  So, try this recipe that will bring a delicious yet healthy twist to the classic egg salad. Instead of the mayo, use low-fat Greek yogurt. This switch will lower down the calories and fat. Also, add some curry powder to your likings, as it is full with antioxidant. We suggest that you also spice this meal with asparagus, which is full with iron, essential vitamins, Vitamin A, vitamin C, and folate.

 

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Chicken Chilaquiles with Black Beans

If you are a fan of the Mexican food, then you are going to love the healthy version of this Mexican breakfast. In order to prepare this recipe, you are going to need eight ingredients and the main ones are corn tortilla, chicken, and queso blanco. Make sure to bake the tortillas, instead of frying them. Each serving has 2 grams of saturated fat and has less than 300 calories. What makes this recipe so healthy are the black beans. The black beans are a great addition to your diet if you are trying to lose weight – they are high in fiber and protein.

 

Heavenly Avocado Cups

This meal is an amazingly delicious replacement to the chips and dip. The almighty avocado has oleic acid, which lowers the appetite. So, make sure to use the avocado in every meal and kiss goodbye the unwanted weight.

 

Spicy Southwestern Black Bean Chili

Yet another meal idea that contains the powerful black beans. This meal has two types of spicy peppers the jalapenos and the chili powder.  As you may know, these hot peppers will boost the metabolism, which means that you will burn calories with a fast rate.

 

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Pan-Grilled Salmon with Pineapple Salsa

If you are serious about losing weight, then you shouldn’t forget about the lean protein. And the best source for this is the salmon. The salmon also has monounsaturated fats, which do wonders for your health.

 

Italian Garbanzo Salad

The Mediterranean diet will boost your overall health and will help you lose the unwanted weight. And this meal is a true example of this type of diet or to be more precise – lifestyle. The best thing is that just one cup of the Italian Garbanzo Salad is 159 calories. The ingredients are feta cheese, fresh tomatoes, onions, chickpeas and olive oil. This means that your meal will include lean protein, low-fat dairy, fresh vegetables and healthy fats.

 

Dark Chocolate & Oat Clusters

What’s better, than eating dessert and losing weight at the same time? The dark chocolate is filled with healthy fats, which will lower your appetite and the oatmeal contains resistant starch. And what brings this two ingredients together is the peanut butter.

 

Avocado Whip

Give the guacamole a break and try the avocado whip for a change. And it will only take you just a few minutes to prepare it. You can use the avocado whip as a spread for your healthy sandwich or as a dip for vegetables. No matter what you choose, the avocado whip will add a wonderful twist to your meal.

 

Sliced Pear, Ham & Swiss Sandwich

You won’t believe that this amazingly delicious meal is so healthy, but it actually is. The ingredients are pear, yogurt-dill sauce, lean ham, Swiss cheese and pumpernickel bread. Only the pear will provide you with 15% of fiber and the whole sandwich is loaded with more fiber. Our suggestion for this healthy sandwich is not to peel the skin, as it contains most of its fiber. Also, if you want to add more taste, you can add a bit of olive oil on the bread. Another suggestion is to press the sandwich in a pan.

 

Eggs Benedict with Avocado Sauce and Smoked Salmon

Try the healthy version of this super popular breakfast. So, make this few changes and enjoy this new twist of the famous Eggs Benedict meal. Instead of the English muffins use portabella mushrooms and add as much smoked salmon as you want. As we already mentioned the smoked salmon is packed with omega 3. The other swap of ingredients is to use creamy avocado sauce instead of the hollandaise.

 

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