Enjoy this balanced diet meal plan to stay fit and strong without much hustle.

Balanced Diet Meal Plan for Busy Schedules: Stay Healthy on the Go

Dietitian Sheenam
December 29, 2024

With an increasingly busy lifestyle, we are somewhere losing our basic self care. Going out of the comfort zone to take care of our health is sometimes treated as selfishness or wasting time. This does not change the fact that our body requires healthy balanced meals, significant exercises and adequate sleep to work at its best. Let’s dive into some examples of a perfect balanced diet meal plan that does not disrupt your busy schedule and is super easy to follow.

The primary five food groups are the must to include when you plan a balanced diet food list. Each food group has a different nutritional value so combining them gives you a spectrum of nutrients that supports your allover health.

1 Week Balanced Diet Meal Plan:

Sunday:

Breakfast: 2 Paratha and 1 cup Raita
Mid Meal: 1 cup Fruit Salad and 1 glass coconut water
Lunch: 1 cup moong dal, 1 cup bhindi, 2 chapatis and salad
Evening: 1 cup Tea/ Coffee and 1 cup Boiled chana chaat
Dinner: 2 Chapatis and 1 cup jeera aloo

Monday

Breakfast: 2 chapati and 1 cup daal
Mid Meal: 1 cup Fruit Salad and 1 glass coconut water
Lunch: 1 cup rajma, 1 cup gobhi aaloo, 1 chapati, 1 cup cucumber salad and 1 cup rice
Evening: 1 cup Tea/ Coffee and 1 cup Boiled aloo chaat
Dinner: 2 Chapatis and 1 cup mix vegetables

Tuesday

Breakfast: 1 cup cooked oatmeal with vegetables
Mid Meal: 1 medium sized apple, 1 tablespoon almonds and 1 tablespoons raisins
Lunch: 1 cup cooked brown rice, 1 cup lentil soup, 1 cup mixed vegetables and 1 cup cucumber tomato salad with low-fat yogurt dressing
Evening: 1 cup Tea/ Coffee and 1 cup roasted chana
Dinner: 1 cup mixed vegetable biryani and 1 cup green salad

Wednesday

Breakfast: 1 cup Pongal with sambar and chutney
Mid meal: 1 cup Fresh fruit salad with a sprinkle of cardamom powder and 1 glass coconut water
Lunch: 1 cup Brown rice with mixed vegetable sambar, 1 cup rasam, and 1 papadum
Evening Snack: ½ cupFried gram and tea
Dinner: 2 Adai (lentil and rice dosa) with avocado chutney and sambar, 1 cup mixed greens salad with coconut oil and lemon juice dressing

Thursday

Breakfast: 2 Paratha with 1 cup any vegetable and ½ cup curd, 1 cup masala chai (spiced tea)
Mid Meal: Fresh fruit chaat with a sprinkle of cumin powder
Lunch: 1 cup Brown rice, 1 cup chana masala, 1 cup mixed vegetable raita and 2 rotis,1 cup cucumber and tomato salad with cumin powder and lemon juice dressing
Evening Snack: 2-3 Mathris and 1 cup herbal tea
Dinner: 2 Whole wheat roti, 1 cup mixed vegetable sabzi, 1 cup dal makhani, and 1 cup mixed greens salad with cumin powder and lemon juice dressing

Friday

Breakfast: 2 Makki rotis ( corn flour roti), 1 cup sarson ka saag (mustard greens curry) and ½ cup curd, 1 cup masala chai (spiced tea)
Mid-Morning Meal: 1 cup mixed Fresh fruit chaat with a sprinkle of cumin powder
Lunch: 1 cup Brown rice with 1 cup chole (chickpea curry), 1 cup mixed vegetable raita, and 2 whole wheat rotis, 1 cup cucumber and tomato salad with cumin powder and lemon juice dressing
Evening snack: 2-3 Pakoras(fried vegetable fritters) and 1 cup tea
Dinner: 2 Whole wheat rotis with 1 cup mixed vegetable sabzi, 1 cup dal makhani, and 1 cup mixed greens salad

Saturday

Breakfast: 2 Amritsari kulcha with 1 cup chole and ½ cup curd, 1 cup masala chai (spiced tea)
Mid meal: 1 cup fresh fruit lassi with a sprinkle of cardamom powder
Lunch: 1 cup Brown rice with 1 cup rajma masala (kidney beans curry), 1 cup mixed vegetable raita, and 2 whole wheat rotis, 1 cup cucumber and tomato salad with cumin powder and lemon juice dressing
Evening Snack: 2-3 Paneer tikkas( marinated paneer cubes baked) and 1 cup tea
Dinner: 2 Whole wheat rotis with 1 cup saag paneer(spinach and paneer curry), 1 cup mixed vegetable sabzi, and 1 cup salad (500 calories)

This is a one- week healthy balanced meals plan. You can try and change some dishes as per your choice but remember to include all the five groups that are necessary to include in a balanced diet food’s list. These are the 5 food groups:

Cereals and Grains: This group includes foods such as rice, wheat, bread, pasta, and cereals. They provide energy, fiber, and various nutrients like iron, B vitamins, and minerals.
Vegetables: This group includes a variety of vegetables like leafy greens, broccoli, carrots, bell peppers, and more. They provide essential vitamins, minerals, and antioxidants that help protect against chronic diseases.
Fruits: This group includes a variety of fruits like apples, bananas, berries, citrus fruits, and more. They provide essential vitamins, minerals, and antioxidants that help support healthy digestion, immune function, and overall health.
Protein Foods: This group includes foods like lean meats, poultry, fish, eggs, dairy products, legumes, and nuts. They provide essential amino acids, iron, and other nutrients that help build and repair tissues, support immune function, and provide energy.
Dairy and Calcium-Rich Foods: This group includes foods like milk, cheese, yogurt, and fortified plant-based milk. They provide essential calcium, vitamin D, and other nutrients that help support bone health, muscle function, and overall health.

Conclusion:

Staying healthy is the primary choice we should make for our body. Enjoy this balanced diet meal plan to stay fit and strong without much hustle. Connect with the best dietician in Punjab, Sheenam Kalra to get more personalized guidance on healthy balanced meals according to your choice.

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