Sample “Healthy” Meal Plan

Written by Kelly Dodds - Masters in Nutrition and Human Performance

We hear these phrases… But what do they actually mean? A healthy, well-balanced diet is one that provides our body with the essential nutrients it needs to function optimally (vitamins, minerals, fiber, protein, healthy fats, and carbohydrates) without excess calories, sodium, or additives like fillers and preservatives. The foundation of this approach is to maximize nutrient intake per calorie consumed–nutrient-density–meaning you’re getting the most nutritional value from every bite. Key characteristics of a healthy, nutrient-dense diet include the following:

1. Prioritize Minimally Processed Foods

Fruits and Vegetables: Packed with vitamins, minerals, fiber, and phytonutrients (plant compounds with health benefits). Studies consistently show that higher fruit and vegetable intake reduces the risk of chronic diseases like heart disease, stroke, diabetes, dementia, and certain cancers.
Lean Proteins: Such as poultry, fish, lean cuts of meat, legumes, eggs, tofu, and low fat dairy. Protein supports muscles and joints, immune function, and satiety.
Healthy Fats: From sources like olive oil, avocados, nuts, seeds, and fatty fish (like salmon). Omega-3 fatty acids (DHA & EPA) have anti-inflammatory properties and are crucial for heart and brain health.
Whole Grains: Including oats, brown rice, quinoa, and some whole wheat products. These provide fiber, B vitamins, and magnesium, which are often insufficient in Western diets.

2. Avoid Highly Processed Foods and Added Sugars & Fats

This coincides with the above recommendation to prioritize minimally processed foods. Highly processed foods tend to be calorie-dense but nutrient-poor. Excess intake of added sugars and refined carbohydrates often found in sugary beverages and packaged snacks can increase the risk of excess body fat, type 2 diabetes, and cardiovascular disease. Limiting processed meats is especially important, as studies show these foods significantly increase the risk of several chronic diseases including cancer.

3. Balance Macronutrients

Protein: Include at every meal to ensure adequate intake (1g of protein per lb. bodyweight), support tissue repair, muscular growth, immune system function, hormones, enzymes, and overall metabolic function. Eating protein along with carbohydrates also lowers the glycemic effects by slowing carbohydrate absorption thus lowering blood sugar and insulin spikes.
Carbohydrates: Ideally from whole, fiber-rich sources like vegetables, fruits, legumes (beans and lentils), and whole grains (wild rice, quinoa, or steel cut oats).
Fats: Focus on getting unsaturated fats since our bodies need them but can not make them, while limiting saturated and trans fats. Healthy fats aid in the absorption of fat-soluble vitamins (A, D, E, K), generate hormones, and form the membrane structures of all cells.

4. Adequate Fiber Intake

Fiber supports a healthy gut microbiome, promotes digestive health, stabilizes blood sugar, and is associated with better immune function. We need to feed our gut microbes a wide variety of fiber to promote microbial diversity of symbiotic strains that produce short-chain fatty acids (SCFAs) which are necessary to support the immune system and central nervous system. Most adults need 25-38 grams of fiber daily but typically fall short.

5. Variety For Micronutrient Diversity

Eating a wide variety of foods within and across food groups ensures diversity of essential vitamins, minerals, and antioxidants. For example, orange vegetables (like carrots and sweet potatoes) provide beta-carotene (vitamin A precursor); leafy greens (like spinach and kale) have folate, vitamin K, calcium, and iron; seafood (like fish and shrimp) provides iodine, selenium, and vitamin D; and nuts and seeds (like almonds and pumpkin seeds) contain vitamin E, B vitamins, magnesium, and zinc.

6. Mindful of Portion Sizes and Energy Balance

Nutrient-dense foods are more satiating than “energy-dense” foods that contain calories without necessary nutrients such as fiber and protein. However, even nutrient-dense foods can contribute to weight gain if consumed in excess. Listening to hunger cues, practicing mindful eating, getting adequate sleep, and properly hydrating helps maintain a healthy weight and supports metabolic health.

7. Some Healthy “Diets” That Are Backed By Science

Mediterranean Diet: Emphasizes vegetables, fruits, whole grains, fish, legumes, nuts, and olive oil. Linked to lower risk of cardiovascular disease, diabetes, and cognitive decline.
DASH Diet (Dietary Approaches to Stop Hypertension): Focuses on fruits, vegetables, whole grains, lean protein, and low-fat dairy. Proven to reduce blood pressure and improve heart health.
Plant-Based Diets: When planned well, plant-based diets can reduce the risk of chronic diseases and promote longevity. Special attention needs to be given to ensure adequate amounts of protein (including all amino acids), vitamin B-12, iron, zinc, calcium, and iodine are consumed.

Overall, a healthy, well-balanced, nutrient-dense diet doesn’t have to follow strict rules or feel like deprivation– it's about making consistent choices that nourish your body, maximize satiety, support health and function, and enhance quality of life over the long term. Prioritize minimally processed foods, balance macronutrients, diversify your micronutrient intake, and enjoy meals mindfully. Making dietary changes in small, sustainable ways will add up to big health benefits.

Take Action:

Prioritize Protein: Eat at least 20+g of protein with each meal
Eat the Rainbow: Eat at least 5 servings of 5 different fruits and vegetables each day
Get Omega-3 Fats: Eat fish, seafood, walnuts, or chia seeds at least 2x per week
Find More Fiber: Swap out refined carbohydrates for whole grains and legumes: i.e. instead of bread, white rice, tortillas, crackers, or pasta try brown rice, quinoa, corn on the cob, black beans, or lentils.
Track Your Changes: Notice if you feel better, clothes fit better, have more energy, or you hit a new PR during benchmark week

BONUS CONTENT - Sample “Healthy” Meal Plan (For Different Energy & Nutrient Needs)

Below are some examples of what a typical meal plan might look like in order to get adequate protein, fiber, PUFAs, vitamins, and minerals in a day– based on different energy requirements (1600 calories, 2000 calories, and 2500 calories). Also included is a sample meal plan for a plant-based vegan diet targeting 1800 calories. Note: energy requirements vary person to person based on body composition, activity levels, personal goals, and other factors. These are just examples.

1600 calories (~120g protein)

Breakfast (400 kcal)

2 whole eggs + 2 egg whites (scrambled)
1/2 avocado (sliced)
1 slice whole grain toast
1 cup sautéed spinach (cooked with olive oil spray)

26g protein, 20g carbs, 24g fat

Snack (200 kcal)

6 oz nonfat Greek yogurt
1/2 cup mixed berries
1 tbsp chia seeds

18g protein, 15g carbs, 5g fat

Lunch (450 kcal)

4 oz grilled chicken breast
1/2 cup cooked quinoa
2 cups mixed leafy greens salad (spinach, arugula, kale)
1 tbsp olive oil + balsamic vinegar dressing
1/4 cup cherry tomatoes
1/4 cup cucumber slices

35g protein, 25g carbs, 20g fat

Snack (150 kcal)

1 small apple
1 oz almonds (about 23 nuts)

6g protein, 16g carbs, 9g fat

Dinner (400 kcal)

4 oz salmon (baked)
1 cup roasted Brussels sprouts (olive oil spray)
1/2 cup sweet potato (roasted)

35g protein, 25g carbs, 18g fat

2000 calories (~150g protein)

Breakfast (450 kcal)

3 whole eggs + 2 egg whites (scrambled)
1/2 avocado (sliced)
1 slice whole grain toast
1 cup sautéed spinach

33g protein, 20g carbs, 28g fat

Snack (250 kcal)

6 oz nonfat Greek yogurt
1/2 cup blueberries
1 tbsp ground flaxseed
10 walnuts

20g protein, 15g carbs, 16g fat

Lunch (550 kcal)

5 oz grilled chicken breast
1/2 cup cooked farro
2 cups mixed greens
1/4 cup bell peppers, diced
1 tbsp olive oil + lemon juice dressing

40g protein, 30g carbs, 22g fat

Snack (200 kcal)

1 medium apple
1 oz almonds

6g protein, 20g carbs, 9g fat

Dinner (550 kcal)

5 oz grilled salmon
1 cup roasted broccoli (olive oil spray)
1/2 cup cooked brown rice

45g protein, 30g carbs, 24g fat

2500 calories (~200g protein)

Breakfast (500 kcal)

3 whole eggs + 3 egg whites
1/2 avocado
1 slice whole grain toast
1 cup sautéed spinach

38g protein, 20g carbs, 32g fat

Snack (300 kcal)

6 oz nonfat Greek yogurt
1/2 cup mixed berries
1 tbsp chia seeds
1 oz walnuts

22g protein, 15g carbs, 18g fat

Lunch (650 kcal)

6 oz grilled chicken breast
3/4 cup cooked quinoa
2 cups mixed greens
1/4 cup chopped cucumber & tomatoes
1 tbsp olive oil + lemon dressing

50g protein, 35g carbs, 25g fat

Snack (300 kcal)

1 protein smoothie

1 scoop whey protein (30g protein)

1/2 banana

1 tbsp peanut butter

1 cup unsweetened almond milk

35g protein, 15g carbs, 12g fat

Dinner (650 kcal)

6 oz grilled salmon
1 cup roasted Brussels sprouts
1/2 cup sweet potato
1 tbsp olive oil for roasting

48g protein, 30g carbs, 28g fat

Notes on Micronutrients:

Fiber: All plans provide ~25-35g of fiber daily

Omega-3s, Zinc, and Iodine: Provided through fatty fish (salmon)

Iron, Calcium, Magnesium, Potassium, Vitamins A, B, C, D, E, K: Covered through leafy greens, fish, dairy/yogurt, nuts/seeds, and whole grains

Antioxidants: Variety of colorful fruits/veggies ensures diverse phytonutrients

Vegan Sample Meal Plan 1800 calories (~135g protein)

Breakfast (450 kcal)

3/4 cup tofu scramble (6 oz firm tofu) with turmeric, black pepper, and nutritional yeast
1/2 avocado (sliced)
1 slice sprouted whole grain bread
1 cup sautéed spinach (olive oil spray)

32g protein, 20g carbs, 25g fat

Snack (250 kcal)