Guest Post : Meal Plan for 4 Full Days

Posted on Posted in Health, What I eat in a day

This post is a guest post, the author is Dan Wadhwa, contributor of Nutrition Inspector. I like how Dan insists on not giving up anything in your diet (bye bye no carb, no fat, no fun). I clearly approve that philosophy!


What exactly is a balanced diet? A balanced meal consists of a nice ratio of macronutrients with a sprinkling of the micronutrients we need. We need fat, protein and carbohydrates, but as a society our diets are heavy on the carbohydrate side and the other two get neglected. Many people don’t get enough of the protein they need, and fats have been so demonized that sometimes they get skipped altogether.
While in general we’re not lacking on carbohydrate intake, we should shift our focus to healthier carb options to balance with fat and protein, and bringing the amount way down. There is no need to go carb free, if you’re choosing the right ones.
Here are 4 daily meal plans to get an idea of what your balanced meals should look like.

 

meal preppicture Creative Commons @Blairwang

 

MEAL PLAN – DAY 1

Breakfast

  • 2 eggs, cooked to preference
  • 2 slices of whole grain toast
  • 1-2 tablespoons of jam (without corn syrup)
  • 1-2 pieces of meat (ham, bacon, etc)

If you’re a fan of a sugary breakfast, a healthy jam can fuel your sweet tooth while the eggs and meat provide fat and protein. The whole grain toast supplies fiber that will assist digestion and keep you full

 

Snack

  • 1 apple
  • Cheese, nut butter or nuts

The apple provides fiber and vitamins while your other choice contains fat to supply energy and keep you going and a little bit of protein. In this case, the apple is your carbohydrate

 

Lunch

  • A spinach salad
  • with vegetables of choice
  • and topped with chicken

Choose a light flavorful dressing to go with your salad, not a creamy one loaded with calories. You can also add nuts, seeds or even fruit to your salad. The addition of meat and/or nuts will provide energy while the salad itself gives you a large dose of micronutrients.

 

Goûter

  • 2-3 carrots (or a handful of baby carrots)
  • 2 tablespoons of hummus

Dip the carrots in the hummus for a delicious and healthy treat, a good mixture of minimal carbs with protein and fat.

 

Dinner

  • Spaghetti with meat or marinara sauce (watch your portions)
  • Your choice of a vegetable side

The day was light in carbohydrates so you can have a comforting dinner. Whole wheat pasta is best for fiber, and a meat sauce or meatballs adds protein.

 


 

MEAL PLAN – DAY 2

Breakfast

  • ½ cup of oatmeal, cooked
  • A handful of berries

Oatmeal is naturally filling, and you’ll add nutrients and feel fuller if you cook it in milk instead of water. Add fruit of your choice such as strawberries, blueberries or even pomegranate seeds.

Snack

  • One serving of Greek yogurt, plain
  • Mix-ins of choice

Greek yogurt is packed with protein and it’s infinitely customizable. Add nuts, seeds, fruit, honey, or anything else you like. If you choose a premixed yogurt container, choose one without added sugar.

Lunch

  • 2 slices of whole grain bread
  • A few ounces of sliced turkey
  • ¼ of an avocado, sliced
  • A slice of tomato

Skip the sub place and make your own sandwich for lunch. Turkey and avocado are the meat of the sandwich providing protein and fat while the bread is full of fiber. Dress it up with any other toppings of your choice such as lettuce and a condiment.

 

Goûter

  • One serving of mixed nuts

It’s important to get fat for energy to push you through until dinner.

Dinner

  • 1 serving of fish
  • 1 cup of steamed broccoli or asparagus
  • A small baked potato

Don’t load your potato down with butter and sour cream, let the natural flavor shine through with some salt and pepper and a little bit of butter. A sweet potato works as well.

 


MEAL PLAN – DAY 3

Breakfast

 

  • A 2-3 egg omelet with vegetables such as bell peppers or spinach

An omelet is a great choice for breakfast as it’s easy to eat and a great vessel for getting your vegetables in the morning. Eggs are a fantastic breakfast food.

 

Snack

 

  • 1 medium banana

Bananas are a perfect on-the-go snack because they’re portable and packed with nutrition.

Lunch

 

  • 1 serving of soup

 

Try to choose a soup with a lot of ingredients like a vegetable chicken noodle or minestrone. Soup is a great all-in-one lunch. Avoid canned soup when possible as they contain too much sodium. Soup with meat will keep you going throughout the day.

 

Goûter

  • 1 serving of dark chocolate

 

While it feels like an indulgence, dark chocolate provides a ton of health benefits and minerals, plus chocolate is a mood booster.

 

Dinner

Make a stir fry!

  • Protein: tofu, chicken, shrimp
  • Vegetables: bell peppers, sugar snap peas, edamame, broccoli
  • Brown rice

 

Stir fries are customizable to your taste for just about everything. You can buy many good sauces at the store, just check the ingredient list for nasty additives. There are also multiple recipes online that can be whipped together in just a minute or two. Make it however you like, just keep your vegetables colorful, that ensures you have a good mix of vitamins.

 


MEAL PLAN – DAY 4

Breakfast

  • Granola or plain cereal such as corn flakes
  • Milk of choice
  • A serving of berries or other fruit on the side

Start your day off with fiber to promote digestion throughout the day. If you don’t want to add berries to an already packed bowl of granola, try a slice or two of melon on the side or an orange.

 

Snack

  • A serving of sunflower seeds (or other seeds of choice)

Though small, seeds are powerhouses of nutrients. They are often high in things like vitamin E and magnesium.

 

Lunch

 

  • Tuna salad
  • Whole grain toast (optional)

 

Mix a can of tuna with some mashed avocado for a mayo-free tuna salad that is still delicious, and season to taste. Turn it into a sandwich or eat it plain.

 

Goûter

  • Several stalks of celery
  • Nut butter or hummus

 

Celery is an extremely low-calorie snack that is an amazing vessel for a delicious dip full of protein and fat.

 

Dinner

  • Homemade whole wheat pizza

 

You can often find premade dough in a ball at the store that just needs to be stretched out and baked, or make your own from scratch. Skip the dough in a can. Top with some crushed tomatoes, seasonings and cheese. Choose whatever toppings you like, be as creative as possible.

 

Was this meal plan helpful to you ? Tell me !

 

 

 

Author: Emilie Durand

Emilie is a French food lover, proud Parisian and founder of thefrenchwaytohealth.com. On her website, she shares delicious recipes, health tips and tricks. Her goal is to gather and share the habits and rules that have been used and approved by French people for decades. That means cooking your own meals efficiently, enjoying whole foods, eating mindfully and never ever using the word diet again while losing weight.

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