7-Day Healthy and Balanced Meal Plan Ideas: Recipes & Prep
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Fiber is an unassuming powerhouse nutrient with Yet, according to thenly 9% of women and 5% of men reach their daily fiber goals of nagement. While most people don’t reach their daily fiber goals, many eat too many added sugars. According to t mmended daily max of 9 teaspoons of added sugar for men and 6 for women. Though added sugars and sweets can certainly have a place in a healthy diet, the reality is that most people could cut back a bit. The issue with excess added sugar intake is that these foods usually contain few nutrients, and they displace healthy alternatives you could include, like
Added vs. Natural Sugars: What’s the Difference?
As the names imply, natural sugars are those already occurring in the foods you eat, while added sugars are those added during food processing. Of course, you can expect added sugars in your favorite desserts, but there are many unexpected sources of unusual to find added sugars in condiments, bread, flavored yogurts and most processed foods. Natural sugars, like those found in fruits, vegetables and plain dairy products, aren’t as much of a concern because these foods also contain important essential nutrients, like fiber, vitamins and minerals. Because it’s not always obvious when foods have added sugar, it’s important to read the nutrition label and ingredient list. Fortunately, the nutrition label was revamped recently, making it much easier to determine sources of added sugar, per the In this plan, we include sprouted-wheat bread, store-bought enchilada sauce and nut butters—all food sources that can potentially include added sugars, so be sure to double-check your labels when picking up these items at the grocery store.
Health Benefits of Fiber
- Healthier Heart: Fiber plays an important role inesulting in a lower risk of heart disease and stroke.
- Improved Blood Sugars: Eating plenty of fiber, a type of carbohydrate that’s not broken down into sugar by your body, helps reduce the risk of developing type 2 diabetes, per a 2020 study published in the Plus, it helps slow down digestion, which means fewer blood sugar spikes and overall better blood sugar management.
- Healthy Gut: Good bacteria in your gut feeds off the fiber in your diet, resulting in a healthier gut microbiome. Research shows that has a ton of health benefits, including reducing chronic inflammation.
- Regular Bowels: Adequate fiber intake, paired with plenty of water intake, helps regulate bowel movements and
- Weight Loss: As mentioned above, upping your fiber intake to 30 grams per day can help with weight loss and maintenance. Plus, fiber is digested slowly, which helps keep us full and satisfied.
High-Fiber Foods to Focus On
- Fruit, especially fruit with skin and seeds. Aim to include plenty of berries, pears, apples, oranges, peaches or plums
- Vegetables, including starchy vegetables, like sweet potatoes and winter squash, and cruciferous veggies, like Brussels sprouts, cauliflower and broccoli
- Whole grains, such as oats, brown and wild rice, whole wheat, freekeh, bulgur, fonio and quinoa
- Nuts and seeds, including natural peanut butter and other nut butters without added sugars
- Legumes, such as beans, lentils and edamame
How to Meal-Prep Your Week of Meals
- Prepare i to have for lunch on days 2 through 5.
Day 1
Breakfast (421 calories, 8g fiber)
A.M. Snack (119 calories, 2g fiber)
- 5-oz. container low-fat plain Greek yogurt
- ¼ cup raspberries
Lunch (418 calories, 9g fiber)
- 1 medium orange
P.M. Snack (116 calories, 2g fiber)
- 15 unsalted dry-roasted almonds
Dinner (428 calories, 11g fiber)
Daily Totals: 1,502 calories, 76g protein, 73g fat, 142g carbohydrate, 33g fiber, 1,753mg sodium
To make it 1,200 calories: Omit yogurt at A.M. snack and orange at lunch, plus change P.M. snack to ¼ cup sliced cucumber.
To make it 2,000 calories: Add 3 Tbsp. chopped walnuts to A.M. snack, increase to 30 almonds at P.M. snack, and add 1 servi to dinner.
Day 2
Breakfast (407 calories, 12g fiber)
- 15 unsalted dry-roasted almonds
A.M. Snack (95 calories, 4g fiber)
- 1 medium apple
Lunch (408 calories, 12g fiber)
P.M. Snack (184 calories, 1g fiber)
- 2 large hard-boiled eggs sprinkled with a pinch of salt and pepper
- ⅓ cup blueberries
Dinner (425 calories, 8g fiber)
Daily Totals: 1,519 calories, 99g protein, 55g fat, 166g carbohydrate, 38g fiber, 1,484mg sodium
To make it 1,200 calories: Omit almonds at breakfast, change A.M. snack to 1 medium orange, and omit hard-boiled eggs at P.M. snack.
To make it 2,000 calories: Increase to 30 almonds at breakfast, add 2 Tbsp. natural peanut butter to A.M. snack, and add 2 cups mixed greens with 1 serving
Day 3
Breakfast (421 calories, 8g fiber)
- 1
A.M. Snack (119 calories, 2g fiber)
- 5-oz. container low-fat plain Greek yogurt
- ¼ cup raspberries
Lunch (408 calories, 12g fiber)
P.M. Snack (105 calories, 3g fiber)
- 1 medium banana
Dinner (461 calories, 9g fiber)
Daily Totals: 1,515 calories, 80g protein, 74g fat, 145g carbohydrate, 35g fiber, 1,887mg sodium
To make it 1,200 calories: Omit yogurt at A.M. snack, change P.M. snack to 1 cup halved strawberries, and omit mixed greens wi at dinner.
To make it 2,000 calories: Add 1 cup low-fat plain kefir to breakfast, add 2 Tbsp. natural peanut butter to P.M. snack, and add ½ an avocado, sliced, to the salad at dinner.
Day 4
Breakfast (320 calories, 8g fiber)
- 1 slice sprouted-wheat toast topped with 1 Tbsp. almond butter
- ⅔ cup blackberries
- 1 cup low-fat plain kefir
A.M. Snack (129 calories, 6g fiber)
- 1 large bell pepper, sliced
- 3 Tbsp. hummus
Lunch (408 calories, 12g fiber)
- 1 servin
P.M. Snack (95 calories, 4g fiber)
- 1 medium apple
Dinner (534 calories, 10g fiber)
- 1 servi
Daily Totals: 1,486 calories, 98g protein, 45g fat, 181g carbohydrate, 42g fiber, 1,603mg sodium
To make it 1,200 calories: Omit kefir and blackberries at breakfast and hummus at A.M. snack, plus change P.M. snack to ½ cup blueberries.
To make it 2,000 calories: Increase to 2 slices of sprouted-wheat toast with 2 Tbsp. almond butter at breakfast, add 1 large banana to lunch, and pair 2 Tbsp. natural peanut butter with the apple at P.M. snack.
Day 5
Breakfast (384 calories, 10g fiber)
- 1 serving
- 12 unsalted dry-roasted almonds
A.M. Snack (21 calories, 1g fiber)
- ¼ cup blueberries
Lunch (408 calories, 12g fiber)
- 1 serving
P.M. Snack (119 calories, 2g fiber)
- 5-oz. container low-fat plain Greek yogurt
- ¼ cup raspberries
Dinner (572 calories, 13g fiber)
- 1 serving
Daily Totals: 1,506 calories, 82g protein, 52g fat, 192g carbohydrate, 40g fiber, 1,497mg sodium
To make it 1,200 calories: Omit yogurt at P.M. snack and change dinner to
To make it 2,000 calories: Increase to 30 almonds at breakfast, add 2 hard-boiled eggs to A.M. snack, add 1 medium orange to lunch, and add 3 Tbsp. chopped walnuts to P.M. snack.
Day 6
Breakfast (320 calories, 8g fiber)
- 1 slice sprouted-wheat toast topped with 1 Tbsp. almond butter
- ⅔ cup blackberries
- 1 cup low-fat plain kefir
A.M. Snack (95 calories, 4g fiber)
- 1 medium apple
Lunch (366 calories, 15g fiber)
- 1 serving
- 1 medium orange
P.M. Snack (184 calories, 1g fiber)
- 2 large hard-boiled eggs sprinkled with a pinch of salt and pepper
- ⅓ cup blueberries
Dinner (541 calories, 11g fiber)
Daily Totals: 1,506 calories, 84g protein, 53g fat, 181g carbohydrate, 40g fiber, 1,878mg sodium
To make it 1,200 calories: Omit kefir and blackberries at breakfast, change A.M. snack to ¼ cup raspberries, and omit orange at lunch.
To make it 2,000 calories: Increase to 2 slices of sprouted-wheat toast with 2 Tbsp. almond butter at breakfast, pair 1½ Tbsp. natural peanut butter with the apple at A.M. snack, plus add 2 cups mixed greens with at dinner.
Day 7
Breakfast (421 calories, 8g fiber)
- 1 serving
A.M. Snack (119 calories, 2g fiber)
- 5-oz. container low-fat plain Greek yogurt
- ¼ cup raspberries
Lunch (366 calories, 15g fiber)
- 1 servin
- 1 medium orange
P.M. Snack (154 calories, 3g fiber)
- 20 unsalted dry-roasted almonds
Dinner (432 calories, 10g fiber)
- 1 serving
Daily Totals: 1,492 calories, 80g protein, 73g fat, 143g carbohydrate, 38g fiber, 1,668mg sodium
To make it 1,200 calories: Omit yogurt at A.M. snack and orange at lunch, plus change P.M. snack to ¼ cup blueberries.
To make it 2,000 calories: Add 1 medium banana to breakfast, add 2 Tbsp. chopped walnuts to A.M. snack, increase to 25 almonds at P.M. snack, and add 1 serving to dinner.
