Balanced meal plan

Classic balanced plates with protein, smart carbs and healthy fats. Simple, flexible and family‑friendly.

Day 1

Protein & fiber start

P 130 g
C 220 g
F 70 g

Anchor meals with protein and fill the plate with vegetables; carbs come from whole foods.

  • Veg/fruit across meals
  • Whole‑food carbs
  • Olive oil for flavor
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Breakfast — yogurt bowl
Greek yogurt, berries, banana; walnuts.
Benefits: Protein and probiotics; fiber and antioxidants; omega‑3 ALA. Vitamins: B12, calcium, C, E.
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Lunch — chicken grain bowl
Grilled chicken, quinoa, cucumber, tomatoes; olive oil & lemon.
Benefits: Lean protein; complete grain protein + fiber; antioxidants. Vitamins: B6, niacin, B‑complex, C, K.
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Dinner — salmon & potatoes
Baked salmon; baby potatoes; green beans.
Benefits: Omega‑3s; potassium and fiber; antioxidants from greens. Vitamins: D, B12, C, K.
~2000 kcal
Day 2

Legumes & greens

P 132 g
C 225 g
F 72 g

High‑fiber day with legumes; plenty of vegetables; lean proteins and simple dressings.

  • ≥ 600 g veg/fruit
  • Legumes for fiber
  • Olive oil and herbs
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Breakfast — oats & milk
Rolled oats with milk/skyr; berries; almonds.
Benefits: Beta‑glucan fiber; complete dairy protein; polyphenols and vitamin E. Vitamins: B‑complex, calcium, E, C.
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Lunch — lentil soup & salad
Tomato‑lentil soup; side salad; olive oil & lemon.
Benefits: Fiber and plant protein; antioxidants; olive‑oil polyphenols. Vitamins: Folate, B‑complex, C, K.
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Dinner — chicken & rice
Grilled chicken; basmati rice; broccoli; yogurt‑garlic sauce.
Benefits: Protein for recovery; balanced carbs; cruciferous fiber; calcium. Vitamins: B6, niacin, C, K, calcium.
~2050 kcal
Day 3

Simple & repeatable

P 130 g
C 220 g
F 70 g

Keep meals easy to repeat with minimal prep; rotate proteins and vegetables.

  • Batch cook basics
  • Veg half the plate
  • Fruit as a sweet finish
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Breakfast — eggs & toast
2 eggs; whole‑grain toast; tomato.
Benefits: Complete protein and choline; fiber and B‑vitamins; lycopene. Vitamins: A, B12, folate, C.
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Lunch — tuna pasta salad
Whole‑grain pasta; tuna; olives; cherry tomatoes; olive oil.
Benefits: Omega‑3s with complex carbs; fiber and polyphenols from veg/olive oil. Vitamins: D, B12, B‑complex, C, K.
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Dinner — turkey skillet
Turkey mince; peppers; onions; tomato sauce; small potatoes or rice.
Benefits: Lean protein; vitamin C and carotenoids; flexible carbs for energy. Vitamins: B‑complex, C, A, potassium.
~2000 kcal

Balanced meal plan — personalized for you

Your personalized Balanced plan. Weekly updates with no repeats and a short grocery list.

  • Calories and P/C/F computed from your inputs.
  • Balanced‑aware menus with allergies and dislikes respected.
  • Weekly update with no repeats and a short grocery list.
  • Simple recipes with clear portions and macros.
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