Start making progress on your diet goals for better eating right here. 10 great healthy menu plans to guide you in your clean eating. Meal prep made simple with these balanced, easy, and realistic eating plans. These free 7-day meal plans are perfect for if you are busy, on a budget, or looking for healthy meals.
10 of the Best Healthy Menu Plans
Keep reading to find each of these meal plans and the recipes needed.
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When I asked my Facebook page what it was you wanted most, the response I got the most often was “Healthy Menu Plans“.
I rounded up 10 amazing food plans that lay it all out for you . . . if you are trying to eat healthy, these are the plans for you.
If you are trying to lose weight, meal planning really is the key. If you have a plan, you are more likely to choose healthier foods.
It helps to take 1 hour each week to sit down and plan out exactly what you are going to eat.
Make a grocery list, go to the store, and tape this menu to your fridge so that when you have that afternoon snack craving, you know what’s in your fridge that is available for you to munch on . . . and won’t break your healthy eating streak.
Interested in my favorite menu plan? Well – I may be a little biased because it’s actually my own.
30 days of breakfast, lunch, dinner, and snacks that are both delicious AND healthy.
Check out Tone and Tighten’s newest eBook…
“The 30 Day Healthy Menu Plan”
Real recipes for real people – CLICK HERE to learn more.
HOW MANY CALORIES DO I NEED IN A DAY?
Wondering what your calorie needs are in a day? This calculator uses what I’ve found to be the best estimated calorie (BMR) equation. It takes into account your height, weight, age, gender, and activity level.
Typically adult women need around 2000 calories per day and men need about 2500 per day, but there are many factors that alter this number. The amount of calories you need to eat in a day is extremely personalized based on your lifestyle, fitness level, size, gender, etc.
Use the online calculator to get a fairly accurate estimation for your recommended calories.
HOW MANY CALORIES SHOULD I EAT IN A DAY TO LOSE WEIGHT?
To lose weight in a healthy sustainable way, you’ll want to eat about 500 to 1000 calories less per day.
If you eat 500 fewer calories per day, you should lose about 1 pound per week. If you eat about 1000 fewer calories per day, you should lose about 2 pounds per week. There are other factors that could affect this, but it’s a great place to start.
1-2 pounds of weight loss per week is the recommended rate for healthy weight loss that you can keep off long-term. Just how long does it take to lose one pound? The answer may really surprise you!
You shouldn’t eat less than 1200 calories per day because then you could be at risk of not getting enough of the other nutrients you need for your body to function. If you go any lower than about 1000 calories per day you will probably lose weight too fast that you could easily regain.
Eating too few calories could also cause a major decrease in your metabolic rate, which would make it a lot harder to lose weight. The goal is slow and controlled.
So if you are interested in tracking your calories for weight loss, take the result of the calculator and subtract about 500 calories and start from there for healthy, controlled weight loss.
Be sure to combine these healthy eating plans with exercise and you’ll be able to hit your weight loss goals.
Here are 10 great weekly meal plans for healthy eating. Click on the links to get the meal plans and commit to a great week of healthy meals.
1. Meal Plan from Momables
What I love about this meal plan is that it lets you know the little things you need to do ahead of time to make the following day a success. Click here to print it off and read other meal planning tips.
2. Meal Plan from Dot
I love how simple this meal plan is . . . it’s easy to follow and is a great way to fill your body with the fruits and vegetables it needs. She lost over 5 pounds in one week by following this plan. Click here to print it off and read more.
3. 1400 Calorie Diet Meal Plan from Healthy – Dietpedia
Many times, 1400-1500 calories seems to be a good amount of calories to eat when you are trying to lose weight. This meal plan shows how you can consume 1400 calories and still feel full. Click here to read more and see the entire menu.
4. Menu Plan from Diary of a Fit Mommy
Some great meal ideas to keep you feeling full and satisfied. All recipes can be found on the website- click here to see more.
5. Menu Plan from Anytime Fitness
I love that the website for this gym provided this menu plan- they understand that working out is really only half of the battle. This is a great menu plan with even a cheat meal worked in there. Click here to read more.
6. Meal Plan from Anytime Fitness
Yes, I included another one from Anytime Fitness, but the thing that I love about this one is that when you click on the food for each day, it links you to that recipe so that you can quickly find it and make it. Genius. Click here to print the menu and see all the recipes.
7. Meal Plan from Coach Calorie
My favorite part of this menu plan is that it is full of different options. If you don’t like what is listed for that meal time, there is a huge list of all options that you can find by clicking here.
8. Meal Plan from The Tailored Mama
Are you thinking about trying a Paleo diet or maybe just looking to change things up? This Paleo diet is perfect for beginners. Click here to read more.
9. Menu Plan from Operation Skinny Jeans
I love the simplicity of this menu plan . . . it really doesn’t have to be rocket science. Just a little bit of planning will go a long way. Click here to read more and get the recipes.
10. Menu Plan from The Happy Dietitian
I mostly wanted to share this menu plan because I love the way it looks. Such a fun and great way to see everything organized right in front of you. Easy to follow. This one comes from a Registered Dietitian Nutritionist.
Follow Tone and Tighten on Pinterest, Twitter, Facebook, Instagram, and YouTube for more meal plans, workouts, recipes, and fitness ideas.
Do you have any menu plans that you love? I would love to have you share them in the comments below.
Make it happen,
Jared