Combine them with some healthy essential fats, the ones you find in oily fish like salmon, mackerel and sardines as well as nuts, seeds and their meal. A healthy diet and lifestyle are plans best weapons to protect against heart disease. Macronutrients: calories, 2 grams protein, 21 grams carbohydrates, 1 gram fat. Presented by. Finish the meal off with 1 ounce of chocolate or a to calorie galanced cream bar. Image zoom. Macronutrients: Approximately calories, 10 grams protein, 50 grams carbohydrates, 3 grams fat. Find out more about starchy foods. Make a tuna pita for 1 diet whole-wheat pita, 2 ounces water-packed light tuna, 1 tablespoon mayonnaise, mustard, cucumber, and onion balanced. Sprinkle on 1 ounce shredded part-skim cheese.
Studying a few examples may make this whole meal planning thing easier, so here’s a full week’s worth. You don’t need to follow the days in order; you can choose any meal plan, skip one, or repeat as you like. This week’s meal plan was designed for a person who needs about 2, to 2, calories per day and doesn’t have any dietary restrictions. Your daily calorie goal may vary. Learn what it is below, then make tweaks to the plan to fit your specific needs. Each day includes three meals and three snacks and has a healthy balance of carbohydrates, fats, and proteins. You’ll also get plenty of fiber from whole grains, fruits, vegetables, and legumes. Every plan includes three meals and three snacks to keep you feeling satisfied all day long. Some days even include a glass of beer or wine.
They’re also good sources of a range of vitamins and minerals. Getty Images. View All. PickStock Getty Images. Presented by. This means your meals should be based on these foods. Sign Up. If you need to lose weight, you can use the NHS weight loss plan. Macronutrients: calories, 38 grams protein, 91 grams carbohydrates, 19 grams fat. Daily Totals: 1, calories, 60 g protein, g carbohydrates, 28 g fiber, 52 g fat, 11 g sat.