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A balanced diet is one of the key components of leading a healthy life. Your diet should include different foods that will help you get the required nutrients. Let me talk about energy balance as a few of you might not have heard of 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.
Here is a balanced diet plan for beginners and there is always scope to make changes as far as you eat healthy food items.
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What is a balanced diet plan for beginners?
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, vegetables, unprocessed milk, oats, nuts, and peanuts are some of the best natural foods additions to a well-balanced diet.
#Day 1
Day one’s balanced diet plan contains food items that will give you a good amount of carbohydrates, fat, lean protein, and fiber. Here, we are looking at a calorie range of around 2100-2200 calories.
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
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
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
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 with granola (optional)
Dinner
4 egg omelette
2 chapatis
A small portion of salad
Snack
Two multi-grain cookies
150 ml low fat milk
#Day 5
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
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
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 balanced diet is not difficult at all. All you have to do is 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 and that is mentioned and tracking calorie intake because there is always room for slight variations and modifications. Keeping a balanced diet and following up with regular exercise can help you feel good.
Personally, I have been exercising regularly and following a healthy diet and this has in a way developed 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!
