7-Day Healthy Diet Plan for Balanced Nutrition

This plan focuses on whole foods, portion control, and flexibility—no extreme restrictions. Adjust portions based on your needs (weight loss, maintenance, or muscle gain).

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Key Principles:

✔ Protein in every meal (keeps you full, builds muscle).
✔ Fiber from veggies, fruits, whole grains (aids digestion).
✔ Healthy fats (avocados, nuts, olive oil) for brain/heart health.
✔ Hydration: 2-3L water/day (herbal tea, infused water count).

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Day 1

Breakfast: Greek yogurt + berries + 1 tbsp almond butter + chia seeds.
Lunch: Grilled chicken + quinoa + roasted veggies (zucchini, bell peppers).
Snack: Apple + 10 raw almonds.
Dinner: Baked salmon + sweet potato + steamed broccoli.

Day 2

Breakfast: Oatmeal + banana + cinnamon + 1 tbsp peanut butter.
Lunch: Lentil soup + whole-grain toast + side salad.
Snack: Carrot sticks + hummus.
Dinner: Turkey meatballs + whole-wheat pasta + marinara sauce.

Day 3

Breakfast: Scrambled eggs + spinach + whole-grain toast.
Lunch: Chickpea salad (cucumber, tomato, olive oil, lemon).
Snack: Cottage cheese + pineapple.
Dinner: Grilled shrimp + brown rice + asparagus.

Day 4

Breakfast: Smoothie (spinach, banana, protein powder, almond milk).
Lunch: Tuna wrap (whole-wheat tortilla + avocado + greens).
Snack: Hard-boiled egg + cherry tomatoes.
Dinner: Baked chicken + mashed cauliflower + green beans.

Day 5

Breakfast: Chia pudding (chia seeds + coconut milk + berries).
Lunch: Quinoa bowl (black beans, corn, avocado, salsa).
Snack: Pear + 1 oz cheese.
Dinner: Beef stir-fry (lean beef + broccoli + bell peppers + soy sauce).

Day 6

Breakfast: Whole-grain toast + avocado + poached egg.
Lunch: Grilled tofu + soba noodles + edamame.
Snack: Greek yogurt + honey.
Dinner: Baked cod + roasted Brussels sprouts + wild rice.

Day 7

Breakfast: Protein pancakes (oat flour + egg + banana).
Lunch: Turkey burger (no bun) + sweet potato fries.
Snack: Trail mix (nuts + dark chocolate).
Dinner: Stuffed bell peppers (lean ground turkey + quinoa).

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Extra Tips:

• Meal Prep: Cook grains/proteins in bulk to save time.

• Portion Guide:

  • Protein: Palm-sized (chicken, fish, tofu).

  • Carbs: 1 cupped hand (rice, quinoa).

  • Veggies: 2 fists.

  • Fats: 1 thumb (oils, nuts).

• Cheat Meals: 1-2x/week (enjoy guilt-free!).

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Who Is This For?

✓ Weight loss (reduce portions by 10-20%).
✓ Maintenance (follow as-is).
✓ Muscle gain (add extra protein + healthy carbs).

Want a customized plan? Share your goals! 😊

Note: Always consult a dietitian for medical conditions (diabetes, PCOS, etc.).