Building a Balanced Diet: Sample Meal Plan
Below is a sample of what a well-balanced, nutrient-rich day of eating may look like! It’s important to remember that nutritional needs vary from person to person. So keep in mind that a healthy meal pattern for you might look a bit different than what we have outlined below. You don’t necessarily have to eat exactly like this for optimal health.
Breakfast
- 1 cup oatmeal
- 1/2 cup blueberries
- 1 oz almonds
- 1 dash of cinnamon
- 1 cup low-fat or fat-free milk
- 1 cup of coffee
Lunch
- 2 slices whole-wheat bread
- 3 oz turkey slices
- 1/4 cup lettuce for a sandwich
- 2 slices of tomato for a sandwich
- 2 oz reduced-fat, reduced-sodium cheese
- 1/2 cup of fresh carrot sticks
- 1/4 cup of hummus
- 1 cup unsweetened tea
Dinner
- 4 oz baked salmon with basil
- 1 cup quinoa
- 1 cup green beans cooked with garlic
- 1 cup mixed greens salad
- 1 tsp olive oil mixed with vinegar of choice
- 1 whole wheat dinner roll
- 1 tsp of butter (for roll)
- 1/2 cup of applesauce
- 1 cup of water
Snacks
- 1 cup of low-fat yogurt
- 1/2 cup of sliced peaches
- 1 banana
- 1 cup of milk of choice
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