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.


  • 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


  • 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


  • 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


  • 1 cup of low-fat yogurt
  • 1/2 cup of sliced peaches
  • 1 banana
  • 1 cup of milk of choice

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