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Healthy Lifestyle: A Balanced Diet Plan For Beginners

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Natural foods should be included more in our diet.

A good diet is one of the key components to lead a healthy life. Your diet should include different foods which will help you to get the required nutrients. Let me talk about energy balance as few of you might not have heard about this concept. Energy balance refers to the amount of calories taken each day which is equal to the amount of calories burnt or used by the body.

A balanced diet for beginners is no hard and fast rule, but again the whole point of a balanced diet is to include natural forms of food. Personally, I am a big fan of natural food items and I have mentioned this time and again. Fruits, vegetable , unprocessed milk, oats and nuts and peanuts are some of the good natural food.

Here is a balanced diet plan for beginners and there is always scope to make changes as far as you eat healthy food items.


#Day 1

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Day one’s diet plan contains food items that will give you a good amount of carbohydrates, fat, protein and fibre. Here we are looking at a calorie range of around 2100-2200 calories.

Also, read 5 Foods You Should Add to Your Balanced Diet Chart.

Breakfast

A bowl of fresh fruits

Two Boiled Eggs

A cup of Low fat milk

Two slices of whole wheat bread

Snack

150 grams plain yogurt

2 ripe avocados

Lunch

200 grams of boneless chicken, boiled or roasted (not fried)

A large portion of salad including tomato, onions, cucumber, beetroot and lettuce.

Snack

A glass of green or herbal tea

Dinner

One cup brown rice

A small portion of salad

60-70 grams of cooked soya bean

Snack

A bowl of carrot

50-60 grams of peanuts

#Day 2

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Breakfast

Four slices whole wheat bread with peanut butter

A glass (250 ml) of juice

Snack

Two multigrain cookies

A bowl of berries

Lunch

A cup of brown rice

100 grams of cooked veggies

100 grams of plain yogurt

Snack

A small bowl of fruits

Dinner

One cup mashed potatoes

100 gram of grilled fish

1 chapati

Snack

A glass of low fat milk

#Day 3

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Breakfast

A small portion of oatmeal

2 pieces of banana

50-60 grams of watermelon

Snack

One cup of soy milk

A small bowl of fruits

Lunch

120 grams of cooked boneless chicken

One cup of brown rice

A bowl of cucumber

Snack

One whole apple

100 grams of plain yogurt

Dinner

Two chapatis

One cup cooked veggies

2 boiled eggs

Snack

Green or herbal tea

Two oat cookies

#Day 4

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Breakfast

One cup corn flakes.

A glass of milk.

2 boiled eggs

1 banana

Snack

One cup grapes

Lunch

A small cup of mashed potato

A cup brown rice

Cooked veggies

Snack

150 grams of plain yogurt

Dinner

4 egg omelette

2 chapatis

A small portion of salad

Snack

Two multi grain cookies

150 ml low fat milk

#Day 5

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Breakfast

2 pieces French toast

1 scrambled egg

A glass of juice

Snack

A glass of green tea

4 multigrain cookies

Lunch

A cup of brown rice

Grilled chicken breast

A small portion of salad

Snack

150 grams of plain yogurt

An apple

Dinner

150 grams grilled fish

1 cup of baked beans

1 chapati

Snack

A cup green tea

1 oat cookies

#Day 6

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Breakfast

A cup porridge (dalia)

2 boiled eggs

2 slices of whole wheat bread

Snack

A bowl of fresh fruits

Lunch

A large portion of salad

A bowl of brown rice

100 grams cooked boneless chicken

Snack

150 grams of plain yogurt

1 bowl of grapes

Dinner

100 grams of grilled fish

2 egg omelette

2 chapatis

Snack

200 ml low fat milk

2 multigrain cookies

#Day 7

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Breakfast

One cup of oatmeal

One cup of strawberries

A glass of fresh fruit juice

Snack

2 boiled eggs

2 slices of whole wheat bread with peanut butter

Lunch

100 grams of cooked veggies

1 cup of brown rice

100 grams of plain yogurt

Snack

A bowl of fresh fruits

Dinner

150 grams of grilled fish

1 chapati

A small cup of baked beans

Snack

A glass of low fat milk

2 oat cookies

Eating a healthy meal is not difficult at all. It is only that you have to be conscious, that’s it. Avoid processed and oily foods. Nature has bestowed upon us the natural forms of food so why not use it to the fullest for our benefit. Don’t be downcast if you are not following the plan that is mentioned because there is always room for slight variations and modifications. Keeping up a good diet and following up with regular exercise can help you to feel good always.

Personally, I have been doing exercises regularly and following a healthy diet and this has in a way has developed in me a positive approach towards life. So, come on people let’s just do this and create an impact in our lives and influence others as well!

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Edited by Kumud Ranjan
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