Back to All Plans
Balanced Diet Plan
A well-rounded meal plan for maintaining energy, supporting recovery, and staying in shape. Perfect for those aiming to sustain a healthy, active lifestyle.
Duration
4 Weeks
Calories
2200–2400 kcal/day
Macros Distribution
Protein — 35%
Carbs — 45%
Fat — 20%
Monday
4 MealsBreakfast
3 items
- Oats bowl with nuts and fruits
- 1 boiled egg
- Green tea
Lunch
3 items
- Paneer wrap
- Vegetable soup
- Brown rice (1 cup)
Snack
1 items
- Apple slices with peanut butter
Dinner
3 items
- Grilled chicken or tofu
- Steamed veggies
- Quinoa (½ cup)
Tuesday
4 MealsBreakfast
2 items
- Scrambled eggs (2 whole + 2 whites)
- Whole wheat toast
Lunch
3 items
- Chickpea salad
- Vegetable dal
- Brown rice
Snack
2 items
- Handful of mixed nuts
- Green smoothie
Dinner
3 items
- Paneer curry
- Multigrain roti (2)
- Cucumber salad
Wednesday
4 MealsBreakfast
2 items
- Poha with peanuts
- Glass of buttermilk
Lunch
3 items
- Grilled fish or tofu
- Steamed rice
- Mixed salad
Snack
1 items
- Greek yogurt with honey and flaxseeds
Dinner
3 items
- Dal soup
- Vegetable stir-fry
- Brown rice (small portion)
Thursday
4 MealsBreakfast
3 items
- Oat pancakes
- Fruit bowl
- Black coffee
Lunch
3 items
- Rajma (kidney beans)
- Steamed rice
- Cabbage salad
Snack
2 items
- Trail mix
- Herbal tea
Dinner
3 items
- Grilled paneer
- Sweet potato
- Vegetable soup
Friday
4 MealsBreakfast
3 items
- Vegetable omelette
- Brown bread (2 slices)
- Green tea
Lunch
3 items
- Chicken breast
- Quinoa salad
- Fruit (apple or orange)
Snack
2 items
- Coconut water
- Handful of almonds
Dinner
3 items
- Tofu stir-fry
- Brown rice
- Soup
Saturday
4 MealsBreakfast
2 items
- Oats porridge with banana
- Skim milk (1 cup)
Lunch
2 items
- Vegetable pulao
- Paneer salad
Snack
2 items
- Protein bar
- Fruit smoothie
Dinner
3 items
- Lentil soup
- Vegetable curry
- Chapati (2)
Sunday
4 MealsBreakfast
3 items
- Idli with sambhar
- Coconut chutney
- Green tea
Lunch
3 items
- Grilled paneer or fish
- Steamed vegetables
- Brown rice
Snack
1 items
- Yogurt with berries
Dinner
3 items
- Vegetable soup
- Salad bowl
- Quinoa (½ cup)
Notes
Eat every 3–4 hours to stabilize blood sugar. Choose whole grains, lean proteins, and healthy fats. Adjust portion sizes according to your daily activity level.