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Fueling Your Body Right: A One-Day Balanced Meal Plan

Updated: Dec 5, 2023

A simple and balanced meal plan for a day, with estimated calorie counts for each meal. Keep in mind that individual nutritional needs may vary, so it's important to adjust portion sizes based on your specific goals and requirements.

Day Meal Plan


Breakfast: Avocado Toast with Poached Egg

Ingredients:
  1. 2 slices whole-grain bread - 160 calories

  2. 1 ripe avocado - 240 calories

  3. 2 large eggs - 140 calories

  4. Salt, pepper, and red pepper flakes to taste

Instructions:
  1. Toast the Bread:

  • Toast the whole-grain bread slices to your liking.

  1. Prepare the Avocado:

  • Mash the ripe avocado and spread it evenly over the toasted bread slices.

  1. Poach the Eggs:

  • Poach the eggs to your preferred level of doneness.

  1. Assemble:

  • Place the poached eggs on top of the avocado-covered toast.

  • Season with salt, pepper, and red pepper flakes to taste.

  1. Total Calories for Breakfast: ~540 calories


Lunch: Grilled Chicken Quinoa Bowl

Ingredients:
  1. 6 oz (about 170g) grilled chicken breast - 220 calories

  2. 1 cup cooked quinoa - 222 calories

  3. 1 cup mixed vegetables (bell peppers, broccoli, carrots) - 50 calories

  4. 1 tablespoon olive oil - 120 calories

  5. Lemon juice, salt, and pepper to taste


Instructions:
  1. Grill the Chicken:

  • Grill the chicken breast until fully cooked.

  1. Prepare Quinoa and Vegetables:

  • Cook the quinoa according to package instructions.

  • Sauté the mixed vegetables in olive oil until tender-crisp.

  1. Assemble the Bowl:

  • Place the cooked quinoa in a bowl.

  • Top with grilled chicken and sautéed vegetables.

  • Drizzle with olive oil and lemon juice, then season with salt and pepper.

  1. Total Calories for Lunch: ~512 calories


Dinner: Baked Salmon with Sweet Potato and Asparagus

Ingredients:
  1. 6 oz (about 170g) salmon fillet - 367 calories

  2. 1 medium sweet potato, diced - 103 calories

  3. 1 bunch asparagus, trimmed - 33 calories

  4. 1 tablespoon olive oil - 120 calories

  5. Garlic powder, paprika, salt, and pepper to taste

Instructions:
  1. Preheat the Oven:

  • Preheat the oven to 400°F (200°C).

  1. Prepare the Salmon and Vegetables:

  • Place the salmon fillet on a baking sheet.

  • Toss the diced sweet potato and trimmed asparagus with olive oil, garlic powder, paprika, salt, and pepper.

  1. Bake:

  • Bake the salmon and vegetables for about 15-20 minutes or until the salmon flakes easily and the vegetables are tender.

  1. Total Calories for Dinner: ~623 calories


Snack: Greek Yogurt with Berries

Ingredients:
  1. 1 cup plain Greek yogurt - 100 calories

  2. 1/2 cup mixed berries (strawberries, blueberries, raspberries) - 40 calories

  3. 1 tablespoon honey (optional) - 64 calories

Instructions:
  1. Assemble the Snack:

  • Spoon the Greek yogurt into a bowl.

  • Top with mixed berries.

  • Drizzle with honey if desired.

  1. Total Calories for Snack: ~204 calories


Daily Total Calories: ~1,879 calories

Adjust portion sizes and ingredients based on your individual needs, and consider consulting with a nutritionist or healthcare professional for personalized advice. Additionally, stay hydrated throughout the day by drinking plenty of water.

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