How to Eat Healthy? A 7-Day Balanced Eating Plan

Many people think that healthy, balanced eating is a complicated task. The truth is, if you want to give your body all the nutrients it needs, all you really need is good planning. By knowing your body's needs and choosing the right foods, you can easily turn healthy eating into a way of life.

Here's how:

How do I plan healthy eating?

Planning a daily menu isn't hard, as long as every meal contains a bit of protein, fiber, complex carbohydrates, and a little fat.

Here's what you should know about every meal

Eating breakfast will help you start your day with plenty of energy. Don't ruin your breakfast with high-fat, high-calorie foods. Choose a bit of protein and fiber for breakfast. It's also a good time to eat some fresh fruit. If you find it hard to get enough protein from food, add a dose of hydrolyzed collagen to your breakfast.

If you eat a more filling breakfast, you may not feel hungry until lunchtime. But if you do feel a little hungry and still have two to three hours left until lunch, a light mid-morning snack will fill you up without adding many calories to your daily intake.

Lunch is often something you eat at work or school, so it's a great time to pack a sandwich or a meal you can heat up when you decide to eat it. If you're eating out, go for a clear soup or a fresh salad for lunch. Avoid heavy, fatty foods or sauces.

An afternoon snack isn't mandatory either. It can be low in calories and small in quantity, just enough to keep you full until it's time for dinner.

Dinner is a time when it's easy to overeat, especially if you haven't eaten much during the day, so watch your portion sizes. Mentally divide your plate into four quarters. One quarter is for your meat or protein source, one quarter is for carbohydrates, and the remaining two quarters are for fresh vegetables.

 A sample, balanced 7-day menu

If you want to learn how to eat in a balanced way, here's an idea for a week's worth of varied and, above all, healthy menus. You don't have to follow the days in the same order; you can pick any meal plan, skip it, or repeat it as you like.

This meal plan is designed for a person who needs about 2100 to 2200 calories a day and has no dietary restrictions. If you follow a vegetarian diet, replace the meat protein with a suitable alternative. Each day the menu includes three meals and three snacks in between. It provides a healthy balance of carbohydrates, fats, and protein. With it you'll also get plenty of fiber from whole grains, fruits, vegetables, and legumes.

DAY 1

BREAKFAST

• One grapefruit
• Two boiled eggs (or fried in a non-stick pan)
• Two slices of whole-grain bread with a little butter
• One glass of low-fat milk
• One cup of black coffee or herbal tea + hydrolyzed collagen

(Macronutrients: approximately 555 calories with 27 grams of protein, 63 grams of carbohydrates, and 23 grams of fat)

LIGHT SNACK

• One banana
• One cup of plain yogurt with two tablespoons of honey
• A glass of water

(Macronutrients: 360 calories, 14 grams of protein, 78 grams of carbohydrates, 1 gram of fat)

LUNCH

• Chicken breast (6 oz. serving) – grilled (not breaded or fried)
• Large garden salad with tomato and onion, with a cup of croutons, topped with a tablespoon of olive oil and vinegar (or salad dressing)
• A glass of water

(Macronutrients: 425 calories, 44 grams of protein, 37 grams of carbohydrates, 9 grams of fat)

LIGHT SNACK

• One cup of carrot slices
• Three tablespoons of hummus
• Half a piece of pita
• A glass of water or herbal tea 

(Macronutrients: 157 calories, 6 grams of protein, 25 grams of carbohydrates, 5 grams of fat)

DINNER

• One cup of steamed broccoli
• One cup of brown rice
• Flounder
• Small garden salad with a cup of spinach leaves, tomato, and onion, topped with two tablespoons of oil and vinegar or salad dressing
• A glass of white wine
• Sparkling water with a slice of lemon or lime 

(646 calories, 42 grams of protein, 77 grams of carbohydrates, 8 grams of fat)

LIGHT SNACK

• One cup of blueberries
• Two tablespoons of whipped cream (make it yourself or buy it ready-made)
• A glass of water + hydrolyzed collagen 

(Approximately 100 calories, 1 gram of protein, 22 grams of carbohydrates, 2 grams of fat)

DAY 2

BREAKFAST

• One whole-grain English muffin with two tablespoons of peanut butter
• One orange
• One large glass (12 oz.) of low-fat milk
• One cup of black coffee or herbal tea + hydrolyzed collagen 

(Macronutrients: approximately 521 calories with 27 grams of protein, 69 grams of carbohydrates, and 18 grams of fat)

LIGHT SNACK

• Two oatmeal raisin cookies
• A glass of water, hot tea, or black coffee

(Macronutrients: 130 calories, 2 grams of protein, 21 grams of carbohydrates, 1 gram of fat)

LUNCH

• Turkey sandwich
• One cup of low-sodium vegetable soup
• A glass of water

(Macronutrients: 437 calories, 59 grams of protein, 37 grams of carbohydrates, 6 grams of fat)

LIGHT SNACK

• One cup of grapes
• A glass of water or herbal tea

(Macronutrients: 60 calories, 0.6 grams of protein, 12 grams of carbohydrates, 0 grams of fat)

DINNER

• Pork chop
• One cup of mashed potatoes
• One cup of cooked spinach
• One cup of green beans
• Sparkling water with a slice of lemon or lime

(671 calories, 44 grams of protein, 63 grams of carbohydrates, 18 grams of fat)

LIGHT SNACK

• Two slices of whole-grain bread with two tablespoons of jam (any fruit variety)
• One glass of skim milk
• A glass of water + hydrolyzed collagen 

(Approximately 337 calories, 14 grams of protein, 66 grams of carbohydrates, 3 grams of fat)

DAY 3

BREAKFAST

• One medium whole-grain muffin
• One serving of turkey fillet
• One orange
• One glass of skim milk
• One cup of black coffee or herbal tea + hydrolyzed collagen 

(Macronutrients: approximately 543 calories with 26 grams of protein, 84 grams of carbohydrates, and 15 grams of fat)

 LIGHT SNACK

• One fresh pear
• One glass of flavored soy milk
• A glass of water, hot tea, or black coffee

(Macronutrients: 171 calories, 6 grams of protein, 34 grams of carbohydrates, 2 grams of fat)

 LUNCH

• Low-sodium chicken soup with six saltine crackers
• One medium apple
• Water

(Macronutrients: 329 calories, 8 grams of protein, 38 grams of carbohydrates, 17 grams of fat)

 LIGHT SNACK

• One apple
• One piece/slice of Swiss cheese
• Sparkling water with a slice of lemon or lime + hydrolyzed collagen 

(Macronutrients: 151 calories, 5 grams of protein, 21 grams of carbohydrates, 6 grams of fat)

 DINNER

• Serving of turkey meat
• One cup of baked beans
• One cup of cooked carrots
• One cup of cooked cabbage
• One glass of wine

(784 calories, 84 grams of protein, 76 grams of carbohydrates, 3 grams of fat)

 LIGHT SNACK

• One cup of frozen yogurt
• One cup of fresh raspberries

(Approximately 285 calories, 7 grams of protein, 52 grams of carbohydrates, 7 grams of fat)

 DAY 4

BREAKFAST

• A cup of oatmeal with a cup of skim milk
• One banana
• A slice of whole-grain toast with a tablespoon of peanut butter
• A cup of black coffee or herbal tea

(Macronutrients: approximately 557 calories with 18 grams of protein, 102 grams of carbohydrates, and 12 grams of fat)

LIGHT SNACK

• A cup of grapes and a tangerine
• A glass of water, hot tea, or black coffee + hydrolyzed collagen 

(Macronutrients: 106 calories, 1 gram of protein, 27 grams of carbohydrates, 1 gram of fat)

LUNCH

• Tortilla with tuna, a tablespoon of mayonnaise, lettuce, and diced tomato
• One sliced avocado
• One glass of skim milk

(Macronutrients: 419 calories, 27 grams of protein, 37 grams of carbohydrates, 19 grams of fat)

 LIGHT SNACK

• One cup of cottage cheese (1% fat)
• One slice of pineapple
• Four tea biscuits
• Sparkling water with a slice of lemon or lime + hydrolyzed collagen 

(Macronutrients: 323 calories, 29 grams of protein, 38 grams of carbohydrates, 5 grams of fat)

 DINNER

• One serving of lasagna
• Small garden salad with tomatoes and onion, topped with a tablespoon of olive oil
• One glass of skim milk

(585 calories, 34 grams of protein, 61 grams of carbohydrates, 23 grams of fat)

 LIGHT SNACK

• One apple
• One glass of skim milk

(Approximately 158 calories, 9 grams of protein, 31 grams of carbohydrates, 1 gram of fat)

DAY 5

BREAKFAST

• Toast with a tablespoon of maple syrup
• One scrambled or fried egg
• One serving of turkey bacon
• One glass of orange juice
• One cup of black coffee or herbal tea + hydrolyzed collagen 

(Macronutrients: approximately 449 calories with 16 grams of protein, 57 grams of carbohydrates, and 18 grams of fat)

 LIGHT SNACK

• One cup of sliced carrots
• One cup of steamed cauliflower
• Two tablespoons of Ranch dressing
• A glass of water, hot tea, or black coffee

(Macronutrients: 223 calories, 4 grams of protein, 18 grams of carbohydrates, 16 grams of fat)

 LUNCH

• Veggie burger on a whole-grain bun
• One cup of kidney beans
• One glass of skim milk

(Macronutrients: 542 calories, 38 grams of protein, 85 grams of carbohydrates, 8 grams of fat)

 LIGHT SNACK

• One apple
• One slice of bread with two tablespoons of hummus
• Sparkling water with a slice of lemon or lime

(Macronutrients: 202 calories, 5 grams of protein, 41 grams of carbohydrates, 4 grams of fat)

 DINNER

• Trout fillet
• A cup of green beans
• A cup of brown rice
• Small garden salad with two tablespoons of salad dressing
• Sparkling water with a slice of lemon or lime + hydrolyzed collagen 

(634 calories, 27 grams of protein, 78 grams of carbohydrates, 13 grams of fat)

 LIGHT SNACK

• A cup of cottage cheese
• One fresh peach (or other seasonal fruit)

(Approximately 201 calories, 29 grams of protein, 16 grams of carbohydrates, 2 grams of fat)

DAY 6

BREAKFAST

• A cup of corn flakes with two teaspoons of sugar and a cup of skim milk
• One banana
• One hard-boiled egg
• A cup of black coffee or herbal tea + hydrolyzed collagen 

(Macronutrients: approximately 401 calories with 18 grams of protein, 72 grams of carbohydrates, and 6 grams of fat)

 LIGHT SNACK

• A cup of yogurt with a tablespoon of honey, half a cup of blueberries, and a tablespoon of almonds
• A glass of water, hot tea, or black coffee

(Macronutrients: 302 calories, 15 grams of protein, 46 grams of carbohydrates, 8 grams of fat)

 LUNCH

• One cup of whole-grain pasta with half a cup of tomato pasta sauce
• Medium garden salad with tomatoes and onion and two tablespoons of salad dressing
• A glass of water

(Macronutrients: 413 calories, 11 grams of protein, 67 grams of carbohydrates, 12 grams of fat)

 LIGHT SNACK

• One and a half cups of cottage cheese
• One fresh peach (or other seasonal fruit)
• A glass of water

(Macronutrients: 303 calories, 43 grams of protein, 23 grams of carbohydrates, 4 grams of fat)

 DINNER

• Pork chop, medium-sized
• Small garden salad with tomatoes and onion, topped with two tablespoons of oil and vinegar (or salad dressing)
• One small baked sweet potato
• One cup of asparagus
• A glass of wine
• Sparkling water with a slice of lemon or lime + hydrolyzed collagen 

(Macronutrients: 500 calories, 46 grams of protein, 35 grams of carbohydrates, 10 grams of fat)

LIGHT SNACK

• A few whole-grain crackers
• One glass of skim milk
• One cup of strawberries

(Approximately 279 calories, 10 grams of protein, 50 grams of carbohydrates, 3 grams of fat)

DAY 7

BREAKFAST

• A cup of oatmeal with half a cup of blueberries, half a cup of skim milk, and a tablespoon of almonds
• Two slices of turkey bacon
• One glass of skim drinking milk
• One cup of black coffee or herbal tea + hydrolyzed collagen 

(Macronutrients: approximately 442 calories with 26 grams of protein, 59 grams of carbohydrates, and 14 grams of fat)

 LIGHT SNACK

• One cup of plain yogurt with a tablespoon of honey, half a cup of strawberries, and two tablespoons of almonds
• A glass of water, hot tea, or black coffee

(Macronutrients: 343 calories, 17 grams of protein, 41 grams of carbohydrates, 13 grams of fat)

 LUNCH

• Serving of grilled chicken breast
• Large garden salad with tomatoes and onion and two tablespoons of salad dressing
• One baked sweet potato
• Slice of whole-grain bread
• A glass of water

(Macronutrients: 498 calories, 47 grams of protein, 63 grams of carbohydrates, 6 grams of fat)

 LIGHT SNACK

• One cup of steamed broccoli;
• One cup of raw sliced carrot;
• Two tablespoons of vegetable dip or salad dressing
• One fresh peach
• A glass of water

(Macronutrients: 112 calories, 3 grams of protein, 25 grams of carbohydrates, 1 gram of fat)

 DINNER 

• Serving of grilled salmon
• Half a cup of kidney beans
• A cup of brown rice
• A slice of toasted whole-grain bread with butter
• Sparkling water with a slice of lemon or lime + hydrolyzed collagen 

(671 calories, 38 grams of protein, 91 grams of carbohydrates, 19 grams of fat)

 LIGHT SNACK

• One orange

(Approximately 62 calories, 1 gram of protein, 15 grams of carbohydrates, 0 grams of fat)

Planning healthy eating isn't hard, but if you're not used to it, it may take a bit of practice. The examples we've given you should provide a great start.

Don't get discouraged if you don't stick to the plan exactly as outlined – it's fine to make variations that fit your lifestyle and needs. Just do your best to include healthy choices in your day – vegetables, fruit, lean proteins, beans and legumes, and whole grains.

To make your routine complete, add a spoonful of hydrolyzed collagen, since taking it offers a number of benefits. Learn more about it HERE.