Balanced Diet Plan - 6 Days Breakfast + Lunch + Dinner
6 days
Fresh Daily
The Balanced Diet (1400 - 1700 kcal) provides a complete meal plan designed to offer a wide range of essential nutrients throughout the day. It includes breakfast, lunch, and dinner. This plan ensures you receive three well-balanced meals daily, helping you maintain energy levels, support metabolic function, and meet your dietary needs. Each meal is carefully crafted to balance macronutrients and micronutrients, providing a variety of fruits, vegetables, proteins, and whole grains. This comprehensive approach promotes overall health and wellness while making it easy to stick to a nutritious eating routine.
Sample Meal Schedule
A complete day-by-day look at every meal in this plan. Rotates seasonally and can be swapped anytime.
Week 1
· Day 1–7
| Day | Break Fast | Lunch | Dinner |
|---|---|---|---|
| 1 | PESARATTU WITH COCONUT CHUTNEY | CHICKEN BIRIYANI | BASA WITH HERB BUTTERSAUCE AND BROWN BREAD |
| 2 | OATS BERRY SMOOTHIE BOWL | CHICKEN PASTA IN SPINACH SAUCE | BEEF CHEESE CREAMY WITH BROWN BREAD |
| 3 | MUSHROOM OMLETTE WITH BROWN BREAD | CHICKEN ROULAD WITH BROWN BREAD | BEEF STEW WITH RAGI IDIYAPPAM |
| 4 | CHICKEN BURRITO/WRAP | FISH RATATOUILLE WITH GARLIC RICE | HASELBACK CHICKEN WITH GARLIC BREAD |
| 5 | FRENCH TOAST WITH STRAWBERRY JAM | FISH TEREYAKI WITH GARLIC RICE | BUTTER CHICKEN WITH CHAPATHI |
| 6 | EGG SANDWICH | MORROCCAN CHICKEN SKEWERS WITH HERB RICE | PANEER / CHICKEN TIKKA SALAD |
| 7 | SPROUT IDLY WITH TOMATO CHUTNEY | CHICKEN MASALA WITH PULAV RICE | PALAK PANEER WITH WHEAT CHAPATHI |
Week 2
· Day 8–14
| Day | Break Fast | Lunch | Dinner |
|---|---|---|---|
| 8 | EEG BHURJI WITH BROWN BREAD | PERI PERI CHICKEN WITH SPANISH RICE | BRAISED BEEF WITH VEGGIES AND BROWN BREAD |
| 9 | EGG QUISADILLA | HARIYALI CHICKEN WITH VEG PULAV | KERALA BEEF ROAST WITH WHEAT CHAPATHI |
| 10 | EGG SHAKSHOUKA WITH BROWN BREAD | PESTO GRILLED FISH WITH GARLIC RICE | CHICKEN BALLS WITH SPINACH AND BROWN BREAD |
| 11 | PANCAKE WITH STRAWBERY JAM | FISH MASALA WITH PULAO RICE | THAI ROASTED CHICKEN WITH QUINOA RICE |
| 12 | AKURI WITH BROWN BREAD | PENNE PASTA CHICKEN ALFREDO | SHRIMP SALAD |
| 13 | PANEER PARATHA WITH RAITHA | FISH BIRIYANI | HERB ROAST CHICKEN WITH VEGGIES AND BROWN BREAD |
| 14 | OATS UPMA WITH GHEE BANANA | DRAGON CHICKEN WITH FRIED RICE | VEG THERMIDOR WITH BROWN BREAD |
Week 3
· Day 15–21
| Day | Break Fast | Lunch | Dinner |
|---|---|---|---|
| 15 | FLAXSEED DOSA WITH TOMATO CHUTNEY | KADAI CHICKEN WITH PEAS PULAO | CHILLY BEEF WITH WHEAT ROTI |
| 16 | VEG HASH BROWN WITH TOMATO CHILLY AND EGG | KERALA FISH CURRY WITH COCONUT RICE | MEXICAN FLAUTAS CHICKEN |
| 17 | BOILED EGG RUMAL WRAP | PALAK CHICKEN WITH MUSHROOM RICE | VEGETABLE JALFREZI WITH WHEAT CHAPATI |
| 18 | GRANOLA | NILGIRI CHICKEN WITH BASMATI RICE | ASIAN BEEF SALAD |
| 19 | PALAK PARATHA WITH RAITHA | EGG FRIED RICE WITH CHILLY CHICKEN | FISH MAPPAS WITH KALLAPPAM |
| 20 | BROCCOLI TOAST WITH EGG | PANEER MATAR MASALA WITH PULAO RICE | CHICKEN SHAWARMA |
| 21 | MULTIGRAIN PUTT WITH GREENGRAM CURRY | AFGANI CHICKEN WITH BROKEN WHEAT PUALO | MATAR MUSHROOM WITH WHEAT CHAPATI |
Week 4
· Day 22–28
| Day | Break Fast | Lunch | Dinner |
|---|---|---|---|
| 22 | CHEESY OMLETTE WITH BROWN BREAD | SHAWAI CHICKEN WITH KUBBUS AND HUMMUS | STIRR FRY CHICKEN WITH EGG NOODLE |
| 23 | OATS BERRY SMOOTHIE BOWL | THAI CHICKEN CURRY WITH BASMATI RICE | CHANNA MASALA WITH WHEAT CHAPATHI |
| 24 | SAUSAGE VEG SKILLET WITH CREPE | CAJUN CHICKEN WITH SAFFRON RICE | TUNA SALAD |
| 25 | EGG FRITTATA BROWN BREAD + PROTEIN SHAKE | WHOLE WHEAT CHICKEN NOODLES | CHICKEN FAJITA ROLL |
| 26 | WHEAT DOSA WITH EGG CURRY | METHI CHICKEN WITH PUMPKIN RICE | FUSILY PASTA CHICKEN BOWL |
| 27 | MENEMEN WITH BROWN BREAD | TOMATO RICE WITH CHICKEN KEBAB | BEEF CHOWMAIN |
| 28 | MILLET IDDLY WITH CHUTNEY | MONGOLIAN GROUND BEEF WITH FRIED RICE | CHICKEN MASALA WITH BROWN BREAD |
Week 5
· Day 29–31
| Day | Break Fast | Lunch | Dinner |
|---|---|---|---|
| 29 | OATS BANANA SMOOTHIE BOWLS WITH EGG WHITES | CHICKEN PAELLA | GARLIC CHICKEN NOODLE BOWL |
| 30 | CORRIANDER SPINACH DOSA WITH MINT CHUNTEY | MARRY ME CHICKEN WITH FLAVOURED RICE | SPICY BBQ CHICKEN WITH WHEAT CHAPPATHI |
| 31 | IDIYAPPAM WITH CHANNA CURRY + BOILED EGG WHITE | AFGANI CHICKEN WITH JEERA PUALO | CHICKEN TOSTADAS |