Nutrition Week Day 4: One Week Healthy and Balanced Diet Plan



Published on: 05-Sep-2022


10 min read




Anmol Bali


Nutrition Week Day 4: One Week Healthy and Balanced Diet Plan

Nutrition Week Day 4: One Week Healthy and Balanced Diet Plan

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For many people, eating a healthy balanced diet is one of the most important yet challenging health goals. The definition of "wholesome" and "balanced" can vary according to health and fitness goals for each person. A healthy and balanced diet often includes plenty of whole grains, fruits, vegetables, lean proteins, and healthy fats. A meal plan is an excellent tool to start, whatever your dietary goal is. Spending a lot of time and effort in planning and preparing your diet can be challenging, which can be simplified with:

  • Making a shopping list
  • Buying systematically and strategically
  • Understanding basic meal structures

Proper planning of your meals and preparing meals in advance will keep you organised and motivated to meet your nutrient goals.

Table Of Contents

1. What Is A Balanced Diet And Healthy Diet Plan?

2. Subparts Of A Balanced Diet

3. Importance Of A Balanced Diet And Healthy Diet Plan

4. One Week Diet Plan

5. Dietitian’s Recommendation

6. The Final Say

What Is A Balanced Diet And Healthy Diet Plan?

A balanced diet provides you with all the nutrients required by your body. A balanced diet is not a quick-fix diet. Instead, it is a well-planned and proper meal plan that includes all the essential macronutrients, such as protein, carbs, and fats, along with micronutrients, such as nutrients and minerals. 

The World Health Organisation states, “Good nutrition- an adequate, well-balanced meal plan blended with everyday bodily activity is a cornerstone of proper health.

A healthy meal plan gives your body the nourishment it needs each day while staying under the daily calorie limit you set for maintaining weight. A good and balanced meal plan will also decrease your chances of coronary heart disorders and different fitness conditions.

Characteristics of a balanced meal plan:

  • Emphasises more on vegetables, fruits, complete grains, and low-fat dairy products
  • Includes lean meats, poultry, fish, beans, eggs, and nuts
  • Limits saturated and trans fats, sodium, and introduced sugars
  • Controls component sizes

Subparts Of A Balanced Diet Plan 

Let us look at what nutrients are required for a healthy balanced meal plan.   

1. Vitamins and Minerals

These are the protective nutrients of our body. They adjust the body's metabolism and defend against infections, deficiencies, illnesses, and metabolic imbalance. So make sure your diet consists of multi-coloured fruits, vegetables and greens, a treasure of minerals and nutrients. Fruits and vegetables are generally low in calories and offer critical nutrients that keep you healthy. Similarly, your diet should also include green leafy vegetables in an equal amount. Adding a lot of green veggies like broccoli, spinach, beans, and lettuce to your meal will assist you in getting plentiful nutrients.

2. Protein

Protein is often related to bodybuilding, development and maintenance. This nutrient is needed to help your body restore old cells and make new ones. Approximately 20% of your daily food regimen should be protein through whole grams, dal, chickpeas, peas, lentils, beans, peanuts, milk, eggs, fish, or meat. Protein additionally performs an essential function in growth and maintenance in the early tiers of childhood, adolescence, and pregnancy.

3. Carbohydrates

Carbohydrates are vital nutrients as they give your body energy to perform various functions sustainably. The voluntary and involuntary functions of the body are well-regulated with a sufficient supply of glucose. Consuming complex carbohydrates, which consist of grains inclusive of brown rice, wheat, ragi, jowar, bajra, oatmeal, quinoa, and potatoes, is essential for energy and stronger stamina.

4. Fats

Fats are essential in providing energy, the motion of vitamins and hormone synthesis. Try to Include unsaturated fatty acids like MUFA and PUFA. Healthy sources of fats include sunflower oil, fish oil, nuts and seeds. Also, you could move for unrefined or cold-pressed oil for a better dietary value.

Importance Of A Balanced Diet Plan 

A healthy and balanced diet is different for everyone, as nutritional needs vary based on gender, height, weight, activity level, and many other factors. There are many considerations when deciding what is healthy and balanced for you. Think of taste preferences, dietary needs, cooking skills, medical conditions, and budget. Planning a day's menu is not difficult as long as each meal and snack includes protein, fibre, complex carbohydrates, and a little fat. A balanced nutritional chart is essential for the body to function correctly. It provides vital vitamins, minerals, and micronutrients to keep cells, tissues, and organs healthy. 

A balanced nutritional composition also helps maintain a healthy weight, reduce body fat, energise your body and ultimately give you a sense of well-being. 

Remember that fruits and vegetables are low in calories and fat and provide fibre and essential nutrients that keep us healthy.

One Week Diet Plan


Early morning




Evening snacks 




1 glass of lukewarm water with fennel seeds

2 veg and paneer sandwich


+ 1 glass milk

1 guava                with coconut water

1 plate salad 

+3 roti

+1 bhindi curry

+1 bowl curd

1 plate dhokla                                  with chutney and 1 cup green tea

1 Bowl arhar  dal + 2   roti + 1 bowl lauki veg

1 cup        milk


1 glass lukewarm water with methi seeds

1 Bowl veg sprouted poha or          upma


+1 cup tea   

1 anar with lemon water 

1 plate salad

+3 roti

+1 bowl tinda curry 

+1 glass buttermilk 

1 bowl murmura bhel with green tea

1 bowl mix dal + 2  roti +1 bowl gilki veg

1 cup milk


1 glass lukewarm water with jeera seeds

1  plate veg idli or dosa with sambar and red chutney +1 cup green tea

1 orange with coconut water

1 plate                sprouted salad

+3 roti

+1 bowl  egg curry

1 bowl papri chaat with tea

1 bowl paneer tikka veg + 2 roti 

1 cup milk


1 glass of lukewarm lemon water

2 veggie stuffed roti/

paratha (less oil) +1 bowl curd

1 pear     with  lemon water

1 plate salad

+3 roti

+1 bowl chana masala

+1 bowl raita 

1 bowl roasted makhana and chana chaat with   green coffee       

1 bowl urad dal + 2 roti + gobhi curry

1 cup milk


1 glass lukewarm cinnamon water

1 bowl oats or muesli  and milk (porridge) 

1 plate papaya with coconut water

1 plate salad 

3 roti + palak or any paneer veg

+ buttermilk

1 plate oats and cauliflower tikki   with chutney and tea

1 bowl mushroom curry  + 2 roti + 1 cucumber chopped

1 cup milk


1 glass lukewarm       ajwain seeds

2 besan or moong dal cheela with green chutney + 1 cup coffee

1 apple with lemon water

1 plate salad

1 plate veg soya chunk pulao

+ 1 bowl kadhi

1 plate grilled paneer with black coffee 

1 bowl chicken curry + 1 bowl rice + 1 roti

1 cup milk


1 glass lukewarm water cucumber detox water

2 veg and egg omelette with toasted brown bread


+1 cup tea

1 plate fruit   chat with coconut water

1 plate salad

+3 roti

+ 1 bowl chicken or fish

+ 1 glass butttermilk        

1 bowl roasted peanut with green tea                     

1 bowl veg whole wheat noodle/pasta with 1 bowl chilli paneer

1 cup milk

 Dietitian’s Recommendations 

A balanced diet is essential as it is full of nutrients and helps our body in many ways. We need different nutrients to function well, which can be easily obtained by having a balanced diet, which also helps maintain a healthy weight, manage medical conditions and prevent your body from deficiencies. 

The Final Say 

Planning a healthy meal is not complex, but it can take a little practice if you are not used to it. The provided diet plan should give you a good start. Do not be discouraged if you do not follow the plan exactly as described; making variations to suit your lifestyle and needs is okay. Do your best to incorporate healthy options into your day. Vegetables, fruits, lean proteins, beans and legumes, and whole grains are always intelligent choices.



TONEOP is a platform dedicated to improving and maintaining your good health through a comprehensive range of goal-oriented diet plans and recipes. It also intends to provide value-added content to our consumers.  



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