7 Day Balanced Diet Meal Plan (PDF + Menu) (2024)

A balanced diet is important in ensuring you consume the nutrients that you need to function correctly. This will ensure you maintain good health and lower the risk of health-related conditions.

No one food can meet all your nutritional needs, so it’s important you eat a variety of foods. However, there are certain types of foods that you’ll want to consume more of and others less of.

The article below will cover everything you need to know about following a balanced diet plan and offer a sample 7 day plan to follow.

What is a Balanced Diet?

A balanced diet meets all the nutritional needs a person requires. All the nutrition should be obtained within the recommended calorie intake for a specific person so that they don’t put on excess weight.

Therefore, eating the right sorts of foods is important, as eating foods without nutritional value will mean you will consume excess calories without sufficient nutrients.

The sorts of food groups you should mainly consume include:

• Fruits
• Vegetables
• Whole grains
• Beans and legumes
• Nuts and seeds
• Dairy
• Lean proteins

Losing Weight with a Balanced Diet

A poor diet can result in people struggling with weight loss.

This is because foods that typically comprise of a poor diet typically contain lots of empty calories. They typically cause blood sugar spikes which causes cravings don’t contain things like fiber and protein that help you stay full.

You tend to end up eating more calories than you would with healthier alternatives and gain weight as a result.

There are multiple calorie calculators online that you can use to determine your recommended daily calorie intake, but we recommend this one.

If you’re looking to lose weight, then doing more exercise will burn more calories. Even just moving your body more and making minor changes can help. This could be walking more or taking the stairs instead.

Resistance training can also help build muscle and increase your metabolism, thus increasing the calories you burn every day.

Foods to Eat for a Balanced Diet

Fruits

Eating more fruit can help you lose weight and contains lots of vitamins and minerals that most people don’t consume enough of. These include vitamin C, potassium and folate.

In general, it’s best to opt for fresh or frozen fruit, or canned fruit in water. Canned fruit with syrup and juices can contain more added sugar which can fuel weight gain.

Fresh fruit does contain natural sugar, but it also has high water contents too, so you don’t see the blood sugar level rises that are caused by added sugar.

One large study of over 133,468 people over a 24 year period found that fruit intake was associated with a greater weight loss over time (1).

Vegetables

Vegetables are a key source of various vitamins and minerals.

Some of the healthiest vegetables are:

Cruciferous vegetables: These contain a group of compounds called glucosinolates, which have been linked to the prevention of cancer (2,3). Examples include broccoli, cabbage and cauliflower.

Leafy greens: These contain carotenoids. Carotenoids have been linked with multiple health benefits such as reduced risk of heart disease, stroke and cancer (4,5). Examples include kale and spinach.

Different colored vegetables typically contain different vitamins and minerals, so it’s worth eating a variety of colours.

Remember that some methods of cooking such as deep-frying can add unhealthy fats to your vegetables.

Whole Grains

Whole grains contain all three parts of a grain: the bran, germ and endosperm. The bran and germ contain lots of nutrients and minerals, whereas the endosperm is a rapidly digested starch with fewer vitamins.

Whole grains are healthy because they contain the vitamins, minerals, fiber and protein, whereas refined grains are considered unhealthy. Refining a grains remove all the bran and germ to just leave the endosperm.

Whole grains contain lots of important nutrients, including

• Fiber, in the form of bran
• Vitamin B minerals like niacin, thiamine, and folate
• Minerals like manganese, magnesium, iron and zinc
• Protein, helping promote muscle growth and repair

Examples of whole grains include:

• Oatmeal
• Whole grain bread
• Barley
• Quinoa
• Brown rice
• Bulgur

Legumes & Beans

Legumes and beans are a great plant-based protein source. They also contain lots of vitamins, minerals and fiber and can be bought very cheaply.

They are excellent for weight control due to their high protein and fiber contents and many studies find that higher intakes leads to long-term weight loss and stability(6, 7).

Some examples of popular beans and legumes include:

• Chickpeas
• Lentils
• Kidney beans
• Soybeans
• Peanuts
• Black beans

Nuts and Seeds

Nuts and seeds are a great source of healthy fats, fiber and other vitamins.

Despite contain lots of fats, many studies find that eating nuts and seeds can be incredibly beneficial for weight loss (8,9).

One study found those who ate two or more portions of nuts per week had a 31% lower risk of weight gain compared to the control group that didn’t eat them (10).

Some nuts have differing amounts of particular nutrients, so it’s worth checking. For example, one brazil nut contains all your daily requirements of selenium.

Flax seeds and chia seeds also contain lots of omega-3 fatty acids, a nutrient many people don’t get enough of.

Some examples include:

• Almonds
• Pistachios
• Chia seeds
• Flax seeds
• Walnuts
• Peanuts
• Pecans

Dairy

Dairy foods, in general, contain good amounts of protein and are rich in lots of important vitamins like calcium.

Although the evidence is less clear-cut around the effects on weight loss, one observational study examined those who consumed the most dairy had lower belly fat, less inflammation, lower triglycerides and reduced risk of type 2 diabetes (11).

It’s best to eat dairy moderately when compared to other food groups. Good choices for low-fat dairy and soy products include:

• ricotta or cottage cheese
• low-fat milk
• yogurt
• soy milk

Lean Protein

Protein is essential for a variety of functions, including maintaining muscle mass and strengthening bones. Protein is also very filling and can help reduce weight.

Lean protein sources include:

• Eggs
• Fish
• Poultry
• Tofu

Although red meats like beef and lamb are very nutritious, they are also higher in saturated fat, so shouldn’t be eaten as often.

Fish is good for you, but fatty fish is even better. This is because it contains healthy omega-3 fatty acids that most of us don’t get enough of. However, they also contain an abundance of other nutrients like iodine as well as being a good source of protein.

Good sources of fatty fish include:

• Herring
• Salmon
• Tuna
• Trout
• Mackerel
• Sardines

Foods to Avoid

These are the type of foods that don’t contain many nutrients and will likely contribute to weight gain. Although it’s fine to treat yourself occasionally, don’t make it a habit.

• Junk foods:fast food and potato chips
• Refined carbohydrates:white bread, pasta, crackers, flour tortillas, biscuits
• Fried foods:french fries, donuts, fried meats
• Sugar-sweetened beverages:soda, tea with added sugar, sports drinks
• Processed meats: bacon, canned meat, salami, sausages
• Trans fats: vegetable oil and margarine

What is the Best Balanced Diet?

If you’re looking for an eating plan that closely follows the guidelines and foods mentioned, the Mediterranean diet is considered one of the best.

The main characteristics of eating a Mediterranean diet are typical of a balanced diet and include:

• High unsaturated-to-saturated fat ratio
• High consumption of fruits, vegetables, legumes, nuts and unrefined grains
• Increased consumption of fish
• Moderate consumption of low-fat dairy (mostly cheese and yogurt)
• Limited intake of red meat and processed foods

Many credible organizations suggest following a Mediterranean diet for longevity and health. These include:

• Harvard Medical School
• Osteoarthritis Foundation Internal
• Mayo Clinic
• American Heart Association
• Arthritis Foundation

It was ranked the number 1 diet according to the U.S. News & World Report.

In particular, it comes out on top when it comes to its healthiness and how easy it is to follow. This makes it a perfect diet to follow if you want to follow a diet over the long-term and find a sustainable way of eating.

In terms of the specific studies that back the Mediterranean diet, a few studies looking at various health factors have been linked to below:

• Lower risk of cardiovascular events, coronary heart disease, (12, 13)
• Lower risk of coronary heart disease (14, 15)
• Lower risk of developing type 2 diabetes (16)
• Lower risk of breast cancer (17)
• Lower risk of obesity (18)
• Better cognitive function (19)

Balanced Diet Meal Plan

Balanced Diet Sample Menu

In the meal plan are recipes for breakfast, lunch and dinner.

Snacks are recommended between meal times. Some good snacks include:

• A handful of nuts or seeds
• A piece of fruit
• Carrots or baby carrots
• Berries or grapes

Day 1: Monday

Breakfast: Banana Yogurt Pots

Nutrition

• Calories – 236
• Protein – 14g
• Carbs – 32g
• Fat – 7g

Prep time: 5 minutes

Ingredients (for 2 people)

• 225g /⅞ cup Greek yogurt
• 2 bananas, sliced into chunks
• 15g / 2 tbsp walnuts, toasted and chopped

Instructions

1. Place some of the yogurt into the bottom of a glass. Add a layer of banana, then yogurt and repeat. Once the glass is full, scatter with the nuts.

Lunch: Cannellini Bean Salad

Nutrition

• Calories – 302
• Protein – 20g
• Carbs – 54g
• Fat – 0g

Prep time: 5 minutes

Ingredients (for 2 people)

• 600g / 3 cups cannellini beans
• 70g / ⅜ cups cherry tomatoes, halved
• ½ red onion, thinly sliced
• ½ tbsp red wine vinegar
• small bunch basil, torn

Instructions

1. Rinse and drain the beans and mix with the tomatoes, onion and vinegar. Season, then add basil just before serving.

Dinner: Moussaka

Nutrition

• Calories – 577
• Protein – 27g
• Carbs – 46g
• Fat – 27g

Prep time + cook time: 30 minutes

Ingredients (for 2 people)

• 1 tbsp extra virgin olive oil
• ½ onion, finely chopped
• 1 garlic clove, finely chopped
• 250g / 9 oz lean beef mince
• 200g can / 1 cup chopped tomatoes
• 1 tbsp tomato purée
• 1 tsp ground cinnamon
• 200g can / 1 cup chickpeas
• 100g pack / ⅔ cup feta cheese, crumbled
• Mint (fresh preferable)
• Brown bread, to serve

Instructions

1. Heat the oil in a pan. Add the onion and garlic and fry until soft. Add the mince and fry for 3-4 minutes until browned.
2. Tip the tomatoes into the pan and stir in the tomato purée and cinnamon, then season. Leave the mince to simmer for 20 minutes. Add the chickpeas halfway through.
3. Sprinkle the feta and mint over the mince. Serve with toasted bread.

Day 2: Tuesday

Breakfast: Tomato and Watermelon Salad

Nutrition

• Calories – 177
• Protein – 5g
• Carbs – 13g
• Fat – 13g

Prep time + cook time:5 minutes

Ingredients (for 2 people)

• 1 tbsp olive oil
• 1 tbsp red wine vinegar
• ¼ tsp chilli flakes
• 1 tbsp chopped mint
• 120g / ⅝ cups tomatoes, chopped
• ½ watermelon, cut into chunks
• 50g / ⅔ cup feta cheese, crumbled

Instructions

1. For the dressing, Mix the oil, vinegar, chilli flakes and mint and then season.
2. Put the tomatoes and watermelon into a bowl. Pour over the dressing, add the feta, then serve.

Lunch: Edgy Veggie Wraps

Nutrition

• Calories – 310
• Protein – 11g
• Carbs – 39g
• Fat – 11g

Prep time + cook time:10 minutes

Ingredients (for 2 people)

• 100g / ½ cups cherry tomatoes
• 1 cucumber
• 6 Kalamata olives
• 2 large wholemeal tortilla wraps
• 50g / ¼ cups feta cheese
• 2 tbsp hummus

Instructions

1. Chop the tomatoes, cut the cucumber into sticks, split the olives and remove the stones.
2. Heat the tortillas.
3. Spread the houmous over the wrap. Put the vegetable mix in the middle and roll up.

Dinner: Spicy Tomato Baked Eggs

Nutrition

• Calories – 417
• Protein – 19g
• Carbs – 45g
• Fat – 17g

Prep time + cook time:25 minutes

Ingredients (for 2 people)

• 1 tbsp olive oil
• 2 red onions, chopped
• 1 red chilli, deseeded & chopped
• 1 garlic clove, sliced
• small bunch coriander, stalks and leaves chopped separately
• 800g can / 4 cups cherry tomatoes
• 4 eggs
• brown bread, to serve

Instructions

1. Heat the oil in a frying pan with a lid, then cook the onions, chilli, garlic and coriander stalks for 5 minutes until soft. Stir in the tomatoes, then simmer for 8-10 minutes.
2. Using the back of a large spoon, make 4 dips in the sauce, then crack an egg into each one. Put a lid on the pan, then cook over a low heat for 6-8 mins, until the eggs are done to your liking. Scatter with the coriander leaves and serve with bread.

Day 3: Wednesday

Breakfast: Blueberry Oats Bowl

Nutrition

• Calories – 235
• Protein – 13g
• Carbs – 38g
• Fat – 4g

Prep time + cook time:10 minutes

Ingredients (for 2 people)

• 60g porridge oats
• 160g Greek yogurt
• 175g blueberries
• 1 tsp honey

Instructions

1. Put the oats in a pan with 400ml of water. Heat and stir for about 2 minutes. Remove from the heat and add a third of the yogurt.
2. Tip the blueberries into a pan with the honey and 1 tbsp of water. Gently poach until the blueberries are tender.
3. Spoon the porridge into bowls and add the remaining yogurt and blueberries.

Lunch: Carrot, Orange and Avocado Salad

Nutrition

• Calories – 177
• Protein – 5g
• Carbs – 13g
• Fat – 13g

Prep time + cook time:5 minutes

Ingredients (for 2 people)

• 1 orange, plus zest and juice of 1
• 2 carrots, halved lengthways and sliced with a peeler
• 35g / 1 ½ cups rocket / arugula
• 1 avocado, stoned, peeled and sliced
• 1 tbsp olive oil

Instructions

1. Cut the segments from 1 of the oranges and put in a bowl with the carrots, rocket/arugula and avocado. Whisk together the orange juice, zest and oil. Toss through the salad, and season.

Dinner: Salmon with Potatoes and Corn Salad

Nutrition

• Calories – 479
• Protein – 43g
• Carbs – 27g
• Fat – 21g

Prep time + cook time:30 minutes

Ingredients (for 2 people)

• 200g / 1 ⅓ cups baby new potatoes
• 1 sweetcorn cob
• 2 skinless salmon fillets
• 60g / ⅓ cups tomatoes
• 1 tbsp red wine vinegar
• 1 tbsp extra-virgin olive oil
• Bunch of spring onions/scallions, finely chopped
• 1 tbsp capers, finely chopped
• handful basil leaves

Instructions

1. Cook potatoes in boiling water until tender, adding corn for final 5 minutes. Drain & cool.
2. For the dressing, mix the vinegar, oil, shallot, capers, basil & seasoning.
3. Heat grill to high. Rub some dressing on salmon & cook, skinned side down, for 7-8 minutes. Slice tomatoes & place on a plate. Slice the potatoes, cut the corn from the cob & add to plate. Add the salmon & drizzle over the remaining dressing.

Day 4: Thursday

Breakfast: Banana Yogurt Pots

Lunch: Mixed Bean Salad

Nutrition

• Calories – 240
• Protein – 11g
• Carbs – 22g
• Fat – 12g

Prep time + cook time:10 minutes

Ingredients (for 2 people)

• 145g / ⅘ cups jar artichoke heart in oil
• ½ tbsp sundried tomato paste
• ½ tsp red wine vinegar
• 200g can / 1 cup cannellini beans, drained and rinsed
• 150g / ¾ cups tomatoes, quartered
• handful Kalamata black olives
• 2 spring onions, thinly sliced on the diagonal
• 100g / ⅔ cups feta cheese, crumbled

Instructions

1. Drain the jar of artichokes, reserving 1-2 tbsp of oil. Add the oil, sun-dried tomato paste and vinegar and stir until smooth. Season to taste.
2. Chop the artichokes and tip into a bowl. Add the cannellini beans, tomatoes, olives, spring onions and half of the feta cheese. Stir in the artichoke oil mixture and tip into a serving bowl. Crumble over the remaining feta cheese, then serve.

Dinner: Spiced Carrot and Lentil Soup

Nutrition

• Calories – 238
• Protein – 11g
• Carbs – 34g
• Fat – 7g

Prep time + cook time:25 minutes

Ingredients (for 2 people)

• 1 tsp cumin seeds
• pinch chilli flakes
• 1 tbsp olive oil
• 300g /2 cups carrots, washed and coarsely grated
• 70g / ⅓ cup split red lentils
• 500ml / 2 ¼ cups hot vegetable stock
• 60ml / ¼ cup milk
• Greek yogurt, to serve

Instructions

1. Heat a large saucepan and dry fry the cumin seeds and chilli flakes for 1 minute. Scoop out about half of the seeds with a spoon and set aside. Add the oil, carrot, lentils, stock and milk to the pan and bring to the boil. Simmer for 15 minutes until the lentils have swollen and softened.
2. Whizz the soup with a stick blender or in a food processor until smooth. Season to taste and finish with a dollop of Greek yogurt and a sprinkling of the reserved toasted spices.

Day 5: Friday

Breakfast: Tomato and Watermelon Salad

Lunch: Panzanella Salad

Nutrition

• Calories – 452
• Protein – 6g
• Carbs – 37g
• Fat – 25g

Prep time + cook time:10 minutes

Ingredients (for 2 people)

• 400g / 2 cups tomatoes
• 1 garlic clove, crushed
• 1 tbsp capers, drained and rinsed
• 1 ripe avocado, stoned, peeled and chopped
• 1 small red onion, very thinly sliced
• 2 slices of brown bread
• 2 tbsp olive oil
• 1 tbsp red wine vinegar
• small handful basil leaves

Instructions

1. Chop the tomatoes and put them in a bowl. Season well and add the garlic, capers, avocado and onion. Mix well and set aside for 10 minutes.
2. Meanwhile, tear the bread into chunks and place in a bowl. Drizzle over half of the olive oil and half of the vinegar. When ready to serve, scatter tomatoes and basil leaves and drizzle with remaining oil and vinegar. Stir before serving.

Dinner: Med Chicken, Quinoa and Greek Salad

Nutrition

• Calories – 473
• Protein – 36g
• Carbs – 57g
• Fat – 25g

Prep time + cook time:20 minutes

Ingredients (for 2 people)

• 100g / ⅗ cup quinoa
• ½ red chilli, deseeded and finely chopped
• 1 garlic clove, crushed
• 2 chicken breasts
• 1 tbsp extra-virgin olive oil
• 150g / ¾ cup tomatoes, roughly chopped
• handful pitted black kalamata olives
• ½ red onion, finely sliced
• 50g / ½ cup feta cheese, crumbled
• small bunch mint leaves, chopped
• juice and zest ½ lemon

Instructions

1. Cook the quinoa following the pack instructions, then rinse in cold water and drain thoroughly.
2. Meanwhile, toss the chicken fillets in the olive oil with some seasoning, chilli and garlic. Lay in a hot pan and cook for 3-4 minutes each side or until cooked through. Transfer to a plate and set aside
3. Next, tip the tomatoes, olives, onion, feta and mint into a bowl. Toss in the cooked quinoa. Stir through the remaining olive oil, lemon juice and zest, and season well. Serve with the chicken on top.

Day 6: Saturday

Breakfast: Blueberry Oats Bowl

Lunch: Quinoa and Stir Fried Veg

Nutrition

• Calories – 473
• Protein – 11g
• Carbs – 56g
• Fat – 25g

Prep time + cook time:30 minutes

Ingredients (for 2 people)

• 100g / ⅗ cup quinoa
• 3 tbsp olive oil
• 1 garlic clove, finely chopped
• 2 carrots, cut into thin sticks
• 150g / 1 ⅔ leek, sliced
• 1 broccoli head, cut into small florets
• 50g / ¼ cup tomatoes
• 100ml / ¼ cup vegetable stock
• 1 tsp tomato purée
• juice ½ lemon

Instructions

1. Cook the quinoa according to pack instructions. Meanwhile, heat 3 tbsp of the oil in a pan, then add the garlic and quickly fry for 1 minute. Throw in the carrots, leeks and broccoli, then stir-fry for 2 minutes until everything is glistening.
2. Add the tomatoes, mix together the stock and tomato purée, then add to the pan. Cover and cook for 3 minutes. Drain the quinoa and toss in the remaining oil and lemon juice. Divide between warm plates and spoon the vegetables on top.

Dinner: Grilled Vegetables with Bean Mash

Nutrition

• Calories – 314
• Protein – 19g
• Carbs – 33g
• Fat – 16g

Prep time + cook time:40 minutes

Ingredients (for 2 people)

• 1 pepper, deseeded & quartered
• 1 aubergine, sliced lengthways
• 2 courgettes, sliced lengthways
• 2 tbsp olive oil
• For the mash
• 400g / 2 cups haricot beans, rinsed
• 1 garlic clove, crushed
• 100ml / ½ cup vegetable stock
• 1 tbsp chopped coriander

Instructions

1. Heat the grill. Arrange the vegetables over a grill pan &brush lightly with oil. Grill until lightly browned, turn them over, brush again with oil, then grill until tender.
2. Meanwhile, put the beans in a pan with garlic and stock. Bring to the boil, then simmer, uncovered, for 10 minutes. Mash roughly with a potato masher. Divide the vegetables and mash between 2 plates, drizzle over oil and sprinkle with black pepper and coriander.

Day 7: Sunday

Breakfast: Banana Yogurt Pots

Lunch: Moroccan Chickpea Soup

Nutrition

• Calories – 408
• Protein – 15g
• Carbs – 63g
• Fat – 11g

Prep time + cook time:25 minutes

Ingredients (for 2 people)

• 1 tbsp olive oil
• ½ medium onion, chopped
• 1 celery sticks, chopped
• 1 tsp ground cumin
• 300ml / 1 ¼ cups hot vegetable stock
• 200g can / 1 cup chopped tomatoes
• 200g can / 1 cup chickpeas, rinsed and drained
• 50g / ¼ cup frozen broad beans
• zest and juice ½ lemon
• coriander & bread to serve

Instructions

1. Heat the oil in a saucepan, then fry the onion and celery for 10 minutes until softened. Add the cumin and fry for another minute.
2. Turn up the heat, then add the stock, tomatoes, chickpeas and black pepper. Simmer for 8 minutes. Add broad beans and lemon juice and cook for a further 2 minutes. Top with lemon zest and coriander.

Dinner: Spicy Mediterranean Beet Salad

Nutrition

• Calories – 548
• Protein – 23g
• Carbs – 58g
• Fat – 20g

Prep time + cook time:40 minutes

Ingredients (for 2 people)

• 8 raw baby beetroots, or 4 medium, scrubbed
• ½ tbsp sumac
• ½ tbsp ground cumin
• 400g can /2 cups chickpeas, drained and rinsed
• 2 tbsp olive oil
• ½ tsp lemon zest
• ½ tsp lemon juice
• 200g / ½ cup Greek yogurt
• 1 tbsp harissa paste
• 1 tsp crushed red chilli flakes
• mint leaves, chopped, to serve

Instructions

1. Heat oven to 220C/200C fan/ gas 7. Halve or quarter beetroots depending on size. Mix spices together. On a large baking tray, mix chickpeas and beetroot with the oil. Season with salt & sprinkle over the spices. Mix again. Roast for 30 minutes.
2. While the vegetables are cooking, mix the lemon zest and juice with the yogurt. Swirl the harissa through and spread into a bowl. Top with the beetroot & chickpeas, and sprinkle with the chilli flakes & mint.

Balanced Diet Shopping List

This shopping list corresponds to the 7 day plan, serving 2 people. No snacks are included.

Life after the meal plan

Find more recipes on our site

Your journey doesn’t end after 7 days of Mediterranean-style recipes that help ensure you eat a balanced diet. It’s about finding recipes that can become staples in your household and creating eating habits that actually last.

We’ve got plenty of recipes online already. Just use the search function on our home page if you’re looking for a specific ingredient or check out our recipe page.

Start a Balanced 28 Day Mediterranean Diet Plan

We’ve created a 4-week Mediterranean diet meal plan that follows the same format as this 7-day meal plan pdf. In it contains four weeks of meal plans, recipes, shopping lists and prep guides – all available in digital format.

Click here to grab your copy of the 28 day Mediterranean diet plan!

Disclosure

We would like to take a moment to note that this post is for information purposes only. It does not claim to provide medical advice or to be able to treat any medical condition. It makes no claims in respect to weight loss, either in terms of the amount or rate at which weight loss could be achieved. If you have any concerns regarding your health please contact your medical practitioner before making changes.