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How to Build the Best 7 Day Meal Plan

How to Build the Best 7 Day Meal Plan

A weekly meal plan can help someone maintain a healthful diet and manage their health and weight.

A meal plan can also save time and be cost-effective, because people can plan their shopping, preparation, and cooking, and avoid buying and eating unhealthful foods on impulse, and a person can also batch cook meals and freeze them to save time.

In this article, we are telling you how to build the best 7 day meal plan!

Table of Contents:

    About This 7 Day Meal Plan

    How to Build the Best 7 Day Meal Plan
    Image credit: Getty Images Pro

    This 7 day meal plan was designed for an adult person who needs about 2,100 to 2,200 calories per day and doesn’t have any dietary restrictions. Your daily calorie goal may vary, so you may want make tweaks to the plan to fit your specific needs.

    Each day has a healthy balance of carbohydrates, fats, and proteins. You’ll also get plenty of fiber from whole grains, fruits, vegetables, and legumes.

    Feel free to add more water, coffee, or herbal tea to any day, but keep in mind that adding cream or sugar also adds calories. You can swap out similar menu items, but keep cooking methods in mind as cooking methods may change the fat, carbohydrate and sodium counts—and thus the calories.

    You can adjust your calorie intake by eliminating snacks if you want to lose weight or eating larger snacks if you want to gain weight.


    Day 1

    Today’s meal plan contains about 2,250 calories, with 55% of those calories coming from carbohydrates, 20% from fat, and 25% from protein. It also has about 34 grams of fiber.

    Breakfast

    • One grapefruit
    • Two poached eggs (or fried in a non-stick pan)
    • Two slices whole-grain toast with one pat of butter each
    • One cup low-fat milk
    • One cup of black coffee or herbal tea

    (Macronutrients: Approximately 555 calories with 27 grams protein, 63 grams carbohydrates, and 23 grams fat)

    Morning Snack

    • One banana
    • One cup plain yogurt with two tablespoons honey
    • Glass of water

    (Macronutrients: 360 calories, 14 grams protein, 78 grams carbohydrates, 1 gram fat)

    Lunch

    • Chicken breast (170 grams portion), baked or roasted (not breaded or fried)
    • Large garden salad with tomato and onion with one cup croutons, topped with one tablespoon oil and vinegar (or salad dressing)
    • Glass of water

    (Macronutrients: 425 calories, 44 grams protein, 37 grams carbohydrates, 9 grams fat)

    Afternoon Snack

    • One cup carrot slices
    • Three tablespoons hummus
    • One-half piece of pita bread
    • Glass of water or herbal tea

    (Macronutrients: 157 calories, 6 grams protein, 25 grams carbohydrates, 5 grams fat)

    Dinner

    • One cup steamed broccoli
    • One cup of brown rice
    • Halibut (113 grams portion)
    • Small garden salad with one cup spinach leaves, tomato, and onion topped with two tablespoons oil and vinegar or salad dressing
    • One glass white wine (regular or dealcoholized)
    • Sparkling water with lemon or lime slice

    (Macronutrients: 646 calories, 42 grams protein, 77 grams carbohydrates, 8 grams fat)

    Evening Snack

    • One cup blueberries
    • Two tablespoons whipped cream (the real stuff—whip your own or buy in a can)
    • Glass of water

    (Macronutrients: Approximately 100 calories, 1 gram protein, 22 grams carbohydrates, 2 grams fat)

    Interested in more healthy meal plans? Contact the iHealthy team now!


    Day 2

    If you eat this whole menu, you get about 2,150 calories, with 51% of those calories coming from carbohydrates, 21% from fat, and 28% from protein. The meal plan also has 30 grams of fiber.

    Breakfast

    • One whole-wheat English muffin with two tablespoons peanut butter
    • One orange
    • Large glass (340 grams) non-fat milk
    • One cup of black coffee or herbal tea

    (Macronutrients: approximately 521 calories with 27 grams protein, 69 grams carbohydrates, and 18 grams fat)

    Morning Snack

    • Two oatmeal cookies with raisins
    • Glass of water, hot tea, or black coffee

    (Macronutrients: 130 calories, 2 grams protein, 21 grams carbohydrates, 1 gram fat)

    Lunch

    • A turkey sandwich (six ounces of turkey breast meat, large tomato slice, green lettuce and mustard on two slices of whole wheat bread
    • One cup low-sodium vegetable soup
    • Glass of water

    (Macronutrients: 437 calories, 59 grams protein, 37 grams carbohydrates, 6 grams fat)

    Afternoon Snack

    • One cup (about 30) grapes
    • Glass of water or herbal tea

    (Macronutrients: 60 calories, 0.6 grams protein, 12 grams carbohydrates, 0 grams fat)

    Dinner

    • 142 grams sirloin steak
    • One cup mashed potatoes
    • One cup cooked spinach
    • One cup green beans
    • One glass beer (regular, lite or non-alcohol)
    • Sparkling water with lemon or lime slice

    (Macronutrients: 671 calories, 44 grams protein, 63 grams carbohydrates, 18 grams fat)

    Evening Snack

    • Two slices whole wheat bread with two tablespoons jam (any variety of fruit)
    • One cup non-fat milk
    • Glass of water

    (Macronutrients: Approximately 337 calories, 14 grams protein, 66 grams carbohydrates, 3 grams fat)


    Day 3

    Today’s meal has about 2,260 calories, with 55% of those calories coming from carbohydrates, 20% from fat, and 25% from protein. It also has 50 grams of fiber.

    Breakfast

    • One medium bran muffin
    • One serving turkey breakfast sausage
    • One orange
    • One cup non-fat milk
    • One cup black coffee or herbal tea

    (Macronutrients: approximately 543 calories with 26 grams protein, 84 grams carbohydrates, and 15 grams fat)

    Morning Snack

    • One fresh pear
    • One cup of flavored soy milk
    • Glass of water, hot tea, or black coffee

    (Macronutrients: 171 calories, 6 grams protein, 34 grams carbohydrates, 2 grams fat)

    Lunch

    • Low sodium chicken noodle soup with six saltine crackers
    • One medium apple
    • Water

    (Macronutrients: 329 calories, 8 grams protein, 38 grams carbohydrates, 17 grams fat)

    Afternoon Snack

    • One apple
    • One slice Swiss cheese
    • Sparkling water with lemon or lime slice

    (Macronutrients: 151 calories, 5 grams protein, 21 grams carbohydrates, 6 grams fat)

    Dinner

    • 227 grams serving of turkey breast meat
    • One cup baked beans
    • One cup cooked carrots
    • One cup cooked kale
    • One glass of wine

    (Macronutrients: 784 calories, 84 grams protein, 76 grams carbohydrates, 3 grams fat)

    Evening Snack

    • One cup of frozen yogurt
    • One cup fresh raspberries

    (Macronutrients: Approximately 285 calories, 7 grams protein, 52 grams carbohydrates, 7 grams fat)

    Interested in more healthy meal plans? Contact the iHealthy team now!


    Day 4

    By the end of today, you’ll consume about 2,230 calories, with 54% of those calories coming from carbohydrates, 24% from fat, and 22% from protein. You’ll also get about 27 grams of fiber.

    Breakfast

    • One cup whole wheat flakes with one cup non-fat milk and one teaspoon sugar
    • One banana
    • One slice whole-grain toast with one tablespoon peanut butter
    • One cup of black coffee or herbal tea

    (Macronutrients: approximately 557 calories with 18 grams protein, 102 grams carbohydrates, and 12 grams fat)

    Morning Snack

    • One cup grapes and one tangerine
    • Glass of water, hot tea, or black coffee

    (Macronutrients: 106 calories, 1 gram protein, 27 grams carbohydrates, 1 gram fat)

    Lunch

    • Tuna wrap with one wheat flour tortilla, one-half can water-packed tuna (drained), one tablespoon mayonnaise, lettuce, and sliced tomato
    • One sliced avocado
    • One cup non-fat milk

    (Macronutrients: 419 calories, 27 grams protein, 37 grams carbohydrates, 19 grams fat)

    Afternoon Snack

    • One cup cottage cheese (1-percent fat)
    • One fresh pineapple slice
    • Four graham crackers
    • Sparkling water with lemon or lime slice

    (Macronutrients: 323 calories, 29 grams protein, 38 grams carbohydrates, 5 grams fat)

    Dinner

    • One serving lasagna
    • Small garden salad with tomatoes and onions topped with one tablespoon salad dressing
    • One cup non-fat milk

    (Macronutrients: 585 calories, 34 grams protein, 61 grams carbohydrates, 23 grams fat)

    Evening Snack

    • One apple
    • One cup non-fat milk

    (Macronutrients: Approximately 158 calories, 9 grams protein, 31 grams carbohydrates, 1 gram fat)


    Day 5

    This delicious meal plan includes three meals and three snacks and has approximately 2,250 calories, with 53% of those calories coming from carbohydrates, 25% from fat, and 21% from protein. And lots of fiber—over 40 grams.

    Breakfast

    • One piece of French toast with one tablespoon maple syrup
    • One scrambled or poached egg
    • One serving turkey bacon
    • One cup orange juice
    • One cup black coffee or herbal tea

    (Macronutrients: approximately 449 calories with 16 grams protein, 57 grams carbohydrates, and 18 grams fat)

    Morning Snack

    • One cup sliced carrots
    • One cup cauliflower pieces
    • Two tablespoons ranch dressing
    • Glass of water, hot tea, or black coffee

    (Macronutrients: 223 calories, 4 grams protein, 18 grams carbohydrates, 16 grams fat)

    Lunch

    • Veggie burger on a whole grain bun
    • One cup northern (or other dry) beans
    • One cup non-fat milk

    (Macronutrients: 542 calories, 38 grams protein, 85 grams carbohydrates, 8 grams fat)

    Afternoon Snack

    • One apple
    • One pita with two tablespoons hummus
    • Sparkling water with lemon or lime slice

    (Macronutrients: 202 calories, 5 grams protein, 41 grams carbohydrates, 4 grams fat)

    Dinner

    • One trout filet
    • One cup green beans
    • One cup brown rice
    • One small garden salad with two tablespoons salad dressing
    • One glass of beer
    • Sparkling water with lemon or lime slice

    (Macronutrients: 634 calories, 27 grams protein, 78 grams carbohydrates, 13 grams fat)

    Evening Snack

    • One cup cottage cheese
    • One fresh peach

    (Macronutrients: Approximately 201 calories, 29 grams protein, 16 grams carbohydrates, 2 grams fat)

    Interested in more healthy meal plans? Contact the iHealthy team now!


    Day 6

    Today’s meals and snacks have about 2,200 calories, with 55% of those calories coming from carbohydrates, 19% from fat, and 26% from protein. You’ll also get about 31 grams fiber.

    Breakfast

    • One cup corn flakes with two teaspoons sugar and one cup non-fat milk
    • One banana
    • One hard-boiled egg
    • One cup black coffee or herbal tea

    (Macronutrients: approximately 401 calories with 18 grams protein, 72 grams carbohydrates, and 6 grams fat)

    Morning Snack

    • One cup plain yogurt with one tablespoon honey, one-half cup blueberries, and one tablespoon almonds
    • Glass of water, hot tea, or black coffee

    (Macronutrients: 302 calories, 15 grams protein, 46 grams carbohydrates, 8 grams fat)

    Lunch

    • One cup whole wheat pasta with one-half cup red pasta sauce
    • Medium garden salad with tomatoes and onions and two tablespoons salad dressing
    • Glass of water

    (Macronutrients: 413 calories, 11 grams protein, 67 grams carbohydrates, 12 grams fat)

    Afternoon Snack

    • One and one-half cup cottage cheese
    • One fresh peach
    • Glass of water

    (Macronutrients: 303 calories, 43 grams protein, 23 grams carbohydrates, 4 grams fat)

    Dinner

    • 128 grams serving of pork loin
    • Small garden salad with tomatoes and onions topped with two tablespoons oil and vinegar (or salad dressing)
    • One small baked sweet potato
    • One cup asparagus
    • One glass wine (regular or dealcoholized)
    • Sparkling water with lemon or lime slice

    (Macronutrients: 500 calories, 46 grams protein, 35 grams carbohydrates, 10 grams fat)

    Evening Snack

    • Five graham crackers
    • One cup non-fat milk
    • One cup strawberries

    (Macronutrients: Approximately 279 calories, 10 grams protein, 50 grams carbohydrates, 3 grams fat)


    Day 7

    Today’s menu contains about 2,200 calories, with 54% of those calories coming from carbohydrates, 22% from fat, and 24% from protein. There are also 46 grams of fiber.

    Breakfast

    • One cup cooked oatmeal with one-half cup blueberries, one-half cup non-fat milk, and one tablespoon almond slivers
    • Two slices turkey bacon
    • One cup non-fat milk
    • One cup black coffee or herbal tea

    (Macronutrients: approximately 442 calories with 26 grams protein, 59 grams carbohydrates, and 14 grams fat)

    Morning Snack

    • One cup plain yogurt with one tablespoon honey, one-half cup strawberries, and two tablespoons almond slivers
    • Glass of water, hot tea, or black coffee

    (Macronutrients: 343 calories, 17 grams protein, 41 grams carbohydrates, 13 grams fat)

    Lunch

    • 170 grams baked chicken breast
    • Large garden salad with tomatoes and onions and two tablespoons salad dressing
    • One baked sweet potato
    • One whole-wheat dinner roll.
    • Glass of water

    (Macronutrients: 498 calories, 47 grams protein, 63 grams carbohydrates, 6 grams fat)

    Afternoon Snack

    • One cup raw broccoli florets
    • One cup raw sliced carrot
    • Two tablespoons veggie dip or salad dressing
    • One fresh peach
    • Glass of water

    (Macronutrients: 112 calories, 3 grams protein, 25 grams carbohydrates, 1 gram fat)

    Dinner

    • 85 grams serving of baked or grilled salmon
    • One-half cup black beans
    • One cup Swiss chard
    • One cup brown rice
    • One whole wheat dinner roll with a pat of butter
    • Sparkling water with lemon or lime slice

    (Macronutrients: 671 calories, 38 grams protein, 91 grams carbohydrates, 19 grams fat)

    Evening Snack

    • One Orange

    (Macronutrients: Approximately 62 calories, 1 gram protein, 15 grams carbohydrates, 0 grams fat)

    Interested in more healthy meal plans? Contact the iHealthy team now!


    7 Day Meal Plan Advice

    Planning and building the best 7 day meal plan isn’t difficult, but can take a little practice if you’re not used to it. The examples provided above should give you a great start.

    Don’t feel discouraged if you don’t stick to the plan exactly as outlined—it’s okay to make variations that fit your lifestyle and needs. Just do your best to incorporate healthy choices into your day—vegetables, fruit, lean proteins, beans and legumes, and whole grains are always smart bets.

    Interested in Getting the Best Meal Plans?

    Interested in more healthy meal plans? The iHealthy team is happy to help!

    Established in February 2018, with nearly 30 stores opened in worldwide, iHealthy seeks to create and promote tasty, healthy and nutritious meal plans. At iHealthy, we wish everyone to get their personalized meal plan to enhance their own lifestyle. By collaborating with our dietitian, you will achieve optimal results.

    Contact us at 019-787 2868 or drop us an email at info@ihealthy.asia for your personalized diet meal plan now!

    Sources:

    • 1-Week Healthy and Balanced Meal Plan Example – Verywell Fit
    • 7-day healthful eating meal plans for males and females proven by science – Medical News Today

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