4-Day Balanced Diet Plan
This diet plan is designed to provide balanced nutrition to fuel your workouts and recovery. Adjust portion sizes to meet your individual caloric needs and consult with a nutritionist if needed.
Day 1
Breakfast: Scrambled eggs with spinach, whole-grain toast, and a banana.
Snack: Greek yogurt with mixed berries.
Lunch: Grilled chicken breast, quinoa, and mixed green salad with olive oil and vinegar.
Snack: A handful of almonds or mixed nuts.
Dinner: Baked salmon, roasted sweet potatoes, and steamed broccoli.
Optional Dessert: A small piece of dark chocolate.
Day 2
Breakfast: Overnight oats with chia seeds, almond milk, and sliced strawberries.
Snack: Apple slices with peanut butter.
Lunch: Turkey and avocado wrap on a whole-wheat tortilla, with a side of baby carrots.
Snack: Protein shake or smoothie made with protein powder, banana, and spinach.
Dinner: Lean beef stir-fry with mixed vegetables and brown rice.
Optional Dessert: Low-fat cottage cheese with a drizzle of honey.
Day 3
Breakfast: Whole-grain pancakes topped with fresh blueberries and a side of scrambled eggs.
Snack: A small handful of trail mix.
Lunch: Tuna salad on a bed of greens with cherry tomatoes and a side of whole-grain crackers.
Snack: Veggie sticks (carrots, cucumbers, bell peppers) with hummus.
Dinner: Grilled shrimp tacos with cabbage slaw and avocado slices.
Optional Dessert: A bowl of mixed melon cubes.
Day 4
Breakfast: Smoothie bowl topped with granola, sliced kiwi, and chia seeds.
Snack: Rice cakes with almond butter.
Lunch: Quinoa salad with black beans, corn, diced bell peppers, and a lime vinaigrette.
Snack: A protein bar (choose a low-sugar option).
Dinner: Baked chicken thighs, mashed cauliflower, and a side of roasted asparagus.
Optional Dessert: A baked apple with a sprinkle of cinnamon.
Days 5-7: Diet Tips
For the remaining days of the week, keep your meals balanced. Include lean proteins, healthy fats, complex carbohydrates, and plenty of vegetables. Hydrate well and limit processed foods and added sugars.