Woman preparing a healthy and nutritious breakfast

FEBRUARY 06 , 2024

How to make balanced meals for the week

Did you know that there is a crucial relationship between what you eat and how your body functions? Take charge of your health with a weekly, well-balanced meal plan.

The body operates in three cycles of eight hours each, and two snacks in between meals. These natural cycles are essential for proper digestion and for maximizing the absorption of nutrients from foods. Adhering to these meal times enables better energy utilization and regulates your metabolism, hormones, and nervous system.

Your daily diet significantly influences the functioning of your body. From your digestive health to the quality of sleep you experience at night, maintaining a balanced diet is crucial.

How to create a balanced meal plan

Crafting a balanced meal plan for the week is not complicated. All you need to do is ensure you're incorporating the recommended amounts of carbohydrates, healthy fats, and protein for optimal nutrition.

The key is to consider the body's three rhythms. Throughout the day, your body requires varying levels of energy and performance. That's why it's crucial to be mindful of the types of foods you consume during the day to achieve a well-rounded diet for the entire week.


When starting the day, it's essential to hydrate and have a complete breakfast rich in carbohydrates and proteins. This will provide you with enough energy to kick-start your activities. In the mid-morning, it's important to enjoy a nutritious and light snack, such as fresh fruit and nuts. 


During this time, it's crucial to ensure that your dishes are complete, healthy, and include a good amount of vegetables, proteins, and healthy fats in the right proportions.

Afternoon and evening

In the afternoon, consider including a healthy snack, such as fruit, cereal bars, or yogurt; this will help keep your metabolism active and prevent arriving at dinner time feeling excessively hungry. Dinner should be light, complete, and rich in protein. Aim to eat dinner early, allowing at least three hours to pass before going to bed.

It's advisable to incorporate dishes based on lean meats, avocado, seeds, and essential fatty acids, such as Nutrioli Spray® soybean cooking oil. Healthy oil sprayers Soybean cooking oil, such as Nutrioli®, contain a higher amount of Omega-3 and Omega-6, promoting cardiovascular health, as well as Omega-9, which also contributes to cardiovascular well-being. In addition, because it is low in saturated fat and free of trans fats and cholesterol, it is certified as a Heart Healthy Food by the American Heart Association.

Nutrioli Spray® soybean cooking oil contains only 5 calories per serving, aiding in the reduction and control of calories in your dishes. Moreover, Nutrioli Spray® cooking oil is propellant-free, thanks to its innovative internal pouch system.

What do I eat if I get hungry at midnight?

It doesn't happen to everyone, but this is a common question. Some people feel hungry in the wee hours of the morning and even wake up from sleep because of this sensation.

When you sleep, your body assimilates all the nutrients it took in during the day. This digestive rest is vital, so you should avoid consuming food at this time. If you feel hungry at midnight, the ideal solution is to review your meal plans to ensure that you are covering the necessary portions. If your meal plan is adequate, hunger should not be an issue at midnight.

A balanced meal plan for the week

To give you an idea of what a meal plan should look like, here is a practical example. We understand that each person has different nutritional requirements, so we recommend you use this plan as a general guide and consult with a professional before implementing it in your diet.

The 1200 kcal weekly menu presented here can serve as a general guide for understanding how a balanced diet should be, aiming to cover the right balance of proteins, fats, and carbohydrates. All the recipes we suggest can be found right here at Nutrioli.

Day 1

This menu is full of energy, so start the week with everything.

  • BREAKFAST: Spinach hotcakes with oatmeal. Low in calories and rich in carbohydrates to kick-start your day with energy.

  • MID-MORNING SNACK: 1 cup of strawberries and 10 almonds. Rich in fiber, antioxidants, and healthy fats.

  • LUNCH: Chicken and arugula salad with walnuts and grapes. A light meal rich in protein, fiber, antioxidants, vitamins, and minerals.

  • AFTERNOON SNACK: One rice cake with a teaspoon of peanut butter, a sliced red apple and some cinnamon powder. A healthy snack rich in fiber and healthy fats.

  • DINNER: Spicy Chicken Bowl with vegetables. A healthy and light alternative rich in fiber and protein Spicy chicken bowl | Nutrioli®.

Day 2

On the second day of the week, it is important to consume proteins and fatty acids, so this menu prepares you to continue the week in the best possible way.

  • BREAKFAST: Vegetarian omelet. A complete breakfast is rich in protein and fiber.

  • MID-MORNING SNACK: 1 cup fruit cocktail, 1 cup of natural yogurt. A snack rich in fiber, vitamins, and minerals to aid digestion.

  • LUNCH: Chicken breasts with barley salad. A protein-rich, light meal that will leave you feeling great.

  • AFTERNOON SNACK: 1 apple, 10 almonds This convenient snack can be taken anywhere.

  • DINNER: Fresh tuna with beet, edamame, and carrot salad. A light dinner rich in vegetables and Omega 3 will promote restful sleep.

Day 3

This day's menu combines a balanced amount of vitamins A, C, and K with the benefits of fiber.

  • BREAKFAST: Multigrain sandwich with turkey ham, sprouts, lettuce, and tomato. Starting your day with a high-fiber breakfast will keep you active all day.

  • MID-MORNING SNACK: 1 cup of melon with 5 pieces of walnuts. A fresh mid-morning snack will keep your metabolism active.

  • LUNCH: Oriental-style steak tips. A delicious meal rich in protein, vitamins, and minerals.

  • AFTERNOON SNACK: Chili popcorn. A tasty, low-calorie snack rich in fiber to enjoy during a movie afternoon.

  • DINNER: Vegetarian Lasagna made with pumpkin and different types of cheese. A light dinner rich in protein and antioxidants Vegetarian Lasagna | Nutrioli®.

Day 4

On this menu, you will take advantage of the benefits of omega-3 fatty acids as well as B vitamins.

  • BREAKFAST: Whole-grain egg sandwich with avocado. Fuel up with a complete breakfast rich in fiber, protein, and healthy fats.

  • MID-MORNING SNACK: 1 cup of green grapes, 10 almonds. Snacking is an important part of the diet, so it's essential not to skip it.

  • LUNCH: Chicken consomme with vegetables. A complete meal that provides protein and vegetables rich in antioxidants.

  • AFTERNOON SNACK: Zucchini chips. A delicious, fiber-rich snack that you can make a larger portion to share.

  • DINNER: Salmon in soy with veggies and balsamic sauce. A dinner rich in healthy fats and proteins will aid in digestion.

Day 5

On this menu, you will enjoy the benefits of B vitamins, antioxidants, and healthy fatty acids.

  • BREAKFAST: Chicken Wrap. A light and convenient breakfast to prepare at home or carry in your lunchbox.

  • MID-MORNING SNACK: 1 cup of chopped pineapple with 5 cashew pieces. A fresh snack rich in vitamins and minerals.

  • LUNCH: Chili stuffed with vegetables and panel cheese. A nutritious alternative with antioxidant-rich vegetables.

  • AFTERNOON SNACK: Carrot and cucumber with some hummus. Prepare your snack ahead of time and take it with you for a mid-afternoon snack.

  • DINNER: Tuna stew with peppers and potatoes. A light dinner rich in protein can be accompanied by a baked toast.

Planning healthy and balanced meals is not complicated; it just takes a little patience. The weekly menu we have shared with you can always serve as your starting guide, always with Nutrioli® healthy family products.

If you want to eat healthily without complications, remember that on our website, you can find more recipes like the ones mentioned here and many others that will help you maintain a healthy diet during these times. Also, visit our blog for additional tips on continuing a balanced and healthy diet.




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