Diet Plan For Normal BMI ( 18.5 to 25.9 )

7 Days Healthy Meals Plan For Normal BMI Person.

This one-week meal plan was designed for a person who needs about 2,000 to 2,200 calories per day and has no dietary restrictions. Your daily calorie goal may vary. Learn what it is below, then make tweaks to the plan to fit your specific needs. Consider working with a registered dietitian or speaking with a health care provider to assess and plan for your dietary needs more accurately.

Sunday                               

Breakfast                                            

One grapefruit

Two poached eggs (or fried in a non-stick pan)

One slice 100% whole wheat toast

Macronutrients: approximately 327 calories, 18 grams protein, 41 grams carbohydrates, and 11 grams fat

Snack                                           

One banana

1 cup plain yogurt with 1 tablespoon honey

Macronutrients: 324 calories, 14 grams protein, 62 grams carbohydrates, 4 grams fat

Lunch

6 ounces grilled chicken breast

Large garden salad (3 cups mixed greens with 1 cup cherry tomatoes, 1/4 avocado, topped with 2 tablespoons balsamic vinaigrette)

Macronutrients: 396 calories, 41 grams protein, 18 grams carbohydrates, 18 grams fat

Snack                                         

1 cup (about 10) baby carrots

3 tablespoons hummus

1/2 piece of pita bread

Macronutrients: 192 calories, 7 grams protein, 31 grams carbohydrates, 5 grams fat

Dinner

1 cup steamed broccoli

1 cup of brown rice

Halibut (4-ounce portion)

Macronutrients: 399 calories, 34 grams protein, 57 grams carbohydrates, 4 grams fat

Snack                                          

Two pitted Medjool dates

1 ounce 70% dark chocolate

Macronutrients: 302 calories, 3 grams protein, 49 grams carbohydrates, 12 grams fat

Daily Totals: 1,940 calories, 117 grams protein, 258 grams carbohydrates, 55 grams fat

Note that beverages are not included in this meal plan. Individual fluid needs vary based on age, sex, activity level, and medical history. For optimal hydration, experts generally recommend drinking approximately 9 cups of water per day for women and 13 cups of water per day for men.2 When adding beverages to your meal plan, consider their calorie count. Aim to reduce or eliminate consumption of sugar-sweetened beverages, and opt for water when possible.

Monday                     

Breakfast                                   

One whole-wheat English muffin with 2 tablespoons peanut butter

One orange

Macronutrients: 391 calories with 14 grams protein, 52 grams carbohydrates, and 17 grams fat

Snack                                      

One 7-ounce container 2% plain Greek yogurt with 1/2 cup blueberries

Macronutrients: 188 calories, 20 grams protein, 19grams carbohydrates, 4 grams fat

Lunch

Turkey sandwich (6 ounces of turkey breast meat, large tomato slice, green lettuce, 1/4 avocado, and 2 teaspoons honey mustard on two slices of whole wheat bread)

Macronutrients: 540 calories, 59 grams protein, 34 grams carbohydrates, 18 grams fat

Snack                                       

1 cup (about 30) grapes

Macronutrients: 100 calories, 1 grams protein, 27 grams carbohydrates, 0 grams fat

Dinner

5-ounce sirloin steak

One roasted sweet potato

1 cup cooked spinach (made with 2 teaspoons olive oil)

1 cup green beans

Macronutrients: 612 calories, 48 grams protein, 40 grams carbohydrates, 30 grams fat

Snack                                      

1 cup plain popcorn

1 ounce 70% dark chocolate

Macronutrients: Approximately 214 calories, 2.9 grams protein, 17 grams carbohydrates, 3 grams fat

Daily Totals: 2,045 calories, 145 grams protein, 188 grams carbohydrates, 85 grams fat

Tuesday                          

Breakfast                                  

Overnight Oats (one mashed banana, 2 tablespoons chia seeds, 1/2 cup oats, 1 cup almond milk, 1 teaspoon cinnamon)

Macronutrients: approximately 431 calories with 12 grams protein, 73 grams carbohydrates, 13 grams fat

Snack                                          

One fresh pear

1 ounce (22) almonds

Macronutrients: 271 calories, 7 grams protein, 33 grams carbohydrates, 15 grams fat

Lunch

One fried egg

One slice whole wheat bread

1/2 avocado, mashed

1 medium apple

Macronutrients: 408 calories, 13 grams protein, 48 grams carbohydrates, 21 grams fat

Snack                                         

3 tablespoons hummus

1 cup baby carrots

1 cup cherry tomatoes

Macronutrients: 140 calories, 6 grams protein, 21 grams carbohydrates, 5 grams fat

Dinner

One whole wheat english muffin

One slice tomato, two leaves lettuce, one slice onion

5-ounce turkey burger

2 tablespoons ketchup

Macronutrients: 531 calories, 43 grams protein, 38 grams carbohydrates, 24 grams fat

Snack                                         

1 cup of ice cream

1 cup fresh raspberries

Macronutrients: 337 calories, 6 grams protein, 46 grams carbohydrates, 15 grams fat

Daily Totals: 2,118 calories, 86 grams protein, 259 grams carbohydrates, 93 grams fat

Wednesday                    

Breakfast                                 

Two slices 100% whole wheat toast with 2 tablespoons peanut butter

One banana

Macronutrients: approximately 454 calories with 16 grams protein, 62 grams carbohydrates, and 18 grams fat

Snack                                       

1 cup grapes

1 ounce (14) walnuts

Macronutrients: 290 calories, 5 grams protein, 31 grams carbohydrates, 19 grams fat

Lunch

Tuna wrap with one wheat flour tortilla, 1/2 can water-packed tuna (drained), 1 tablespoon mayonnaise, lettuce, and sliced tomato

1/2 sliced avocado

Macronutrients: 496 calories, 27 grams protein, 28 grams carbohydrates, 132grams fat

Snack                                          

1 cup cottage cheese (1% fat)

1/2 cup blueberries

Macronutrients: 205 calories, 29 grams protein, 17 grams carbohydrates, 3 grams fat

Dinner

1 1/2 cups whole wheat pasta

1 cup tomato sauce

Small garden salad (1 cup mixed greens with one half cup cherry tomatoes topped with one tablespoon balsamic vinaigrette)

Macronutrients: 472 calories, 18 grams protein, 91 grams carbohydrates, 8 grams fat

Snack                                          

One apple

Macronutrients: 95 calories, 0.5 grams protein, 25 grams carbohydrates, 0.3 grams fat

Daily Totals: 2,012 calories, 96 grams protein, 255 grams carbohydrates, 80 grams fat

Thursday                        

Breakfast                                   

One whole wheat bagel

3 tablespoons cream cheese

Macronutrients: approximately 441 calories with 15 grams protein, 59 grams carbohydrates, and 16 grams fat

Snack                                          

1 cup baby carrots

1 cup cauliflower pieces

2 tablespoons ranch dressing

Macronutrients: 191 calories, 3 grams protein, 15 grams carbohydrates, 14 grams fat

Lunch

Veggie burger

Whole grain bun

One slice cheddar cheese

One sliced apple

Macronutrients: 573 calories, 25 grams protein, 62 grams carbohydrates, 26 grams fat

Snack                                           

One banana

2 tablespoons peanut butter

Macronutrients: 293 calories, 8 grams protein, 35 grams carbohydrates, 16 grams fat

Dinner

4 ounces trout filet

1 cup steamed green beans

1 cup brown rice

One small garden salad with 1 tablespoon salad dressing

Macronutrients: 526 calories, 38 grams protein, 60 grams carbohydrates, 15 grams fat

Snack                                        

One fresh peach

Macronutrients: 68 calories, 2 grams protein, 17 grams carbohydrates, 0.4 grams fat)

Daily Totals: 2,092 calories, 90 grams protein, 249 grams carbohydrates, 88 grams fat

Friday                            

Breakfast                                  

One (7-ounce) container of 2% Greek yogurt

One banana

One hard-boiled egg

Macronutrients: approximately 323calories with 27 grams protein, 35 grams carbohydrates, and 9 grams fat

Snack                                           

10 whole wheat pretzel twists

3 tablespoons hummus

Macronutrients: 305 calories, 10 grams protein, 55 grams carbohydrates, 6 grams fat

Lunch

One whole wheat tortilla

4 ounces turkey

One slice cheddar cheese

1 cup mixed greens

1 tablespoon honey mustard

Macronutrients: 531 calories, 43 grams protein, 25 grams carbohydrates, 28 grams fat

Snack                                         

1/2 ounce (11) almonds

One fresh peach

Macronutrients: 153 calories, 5 grams protein, 20 grams carbohydrates, 8 grams fat

Dinner

5 ounces pork loin

Small garden salad with 1 tablespoon vinaigrette

1 medium baked sweet potato

5 asparagus spears

Macronutrients: 440 calories, 42 grams protein, 31 grams carbohydrates, 16 grams fat

Snack                                         

One medium chocolate chip cookie

1 cup sliced strawberries

Macronutrients: 201 calories, 3 grams protein, 32 grams carbohydrates, 8 grams fat

Daily Totals: 1,952 calories, 130 grams protein, 198 grams carbohydrates, 75 grams fat

Saturday                     

Breakfast                              

1 cup cooked oatmeal

1/2 cup blueberries

1/2 cup non-fat milk

2 tablespoons almond butter

Macronutrients: 439 calories, 17 grams protein, 50 grams carbohydrates, 21 grams fat

Snack                                          

One (7-ounce) container 2% Greek yogurt

One sliced apple

Macronutrients: 241 calories, 20 grams protein, 33 grams carbohydrates, 4 grams fat

Lunch

6-ounce baked chicken breast

Large garden salad with tomatoes and onions and 2 tablespoons balsamic vinaigrette

One baked sweet potato

Macronutrients: 708 calories, 45 grams protein, 42 grams carbohydrates, 40 grams fat

Snack                                          

1 cup raw broccoli florets

1 cup baby carrots

3 tablespoons hummus

Macronutrients: 168 calories, 8 grams protein, 26 grams carbohydrates, 6 grams fat

Dinner

4-ounce serving of baked or grilled salmon

1 cup brown rice

Five asparagus spears

Macronutrients: 468 calories, 31 grams protein, 49 grams carbohydrates, 16 grams fat

Snack                                         

One peach

(Macronutrients: 68 calories, 2 grams protein, 17 grams carbohydrates, 0 grams fat)

Daily Totals: 2,093 calories, 124 grams protein, 218 grams carbohydrates, 86 grams fat

You Can Follow One In Both Above and Bellow

Second 7 Days Healthy Meals Plan For Normal BMI Person

Sunday                          

Breakfast                                  

Smoked salmon and egg on a whole grain bagel with a portion of watercress, a medium low fat mocha drink.

Morning Snack

A portion of hummus and raw vegetables for dipping, two oatcakes.

Lunch

A bowl of bean and vegetable soup drizzled with extra virgin olive oil, 1 slice of whole grain seeded bread, a portion of raw, fa side lightly steamed vegetables, such as carrots, broccoli, or garden peas, and a portion of fruit.

Afternoon snack

Chocolate n’ice cream.

Snack                                           

Greek mac and cheese casserole, a portion of steamed broccoli, asparagus, or another green vegetable. Greek yogurt with berries and nuts for dessert.

Monday                      

Breakfast                                

Berry smoothie with protein powder.

Morning Snack

Two rice cakes spread with 2 tablespoons (tbsp) peanut butter and topped with apple slices.

Lunch

Tuna salad sandwich on whole grain bread, a small bag of root vegetable chips, sliced crudités, such as carrots or bell peppers, and a banana.

Afternoon snack

Raspberry frozen yogurt pop.

Snack                                         

Salmon with pineapple-avocado salsa and a portion of leafy greens. Cocoa chia seed pudding, a handful of strawberries, and an oat milk hot drink before bed.

Tuesday                         

Breakfast                                   

Oatmeal with banana, pumpkin seeds, and a drizzle of maple syrup, coffee with low fat milk.

Morning Snack

Chocolate peanut butter cup, apple slices.

Lunch

Mashed avocado, roast turkey, and chopped tomatoes on two slices of whole grain toast, topped with extra virgin olive oil, shelled hemp seeds, and cayenne pepper, a handful of blueberries.

Afternoon snack

A portion of hummus with raw vegetables for dipping and two oatcakes.

Snack                                       

Chicken and vegetable stir fry served with 1 cup of steamed brown rice, two squares of dark chocolate, and a handful of walnuts.

Wednesday                     

Breakfast                                 

Apple and peanut butter on a whole wheat English muffin, 1 cup of low fat milk.

Morning Snack

Carrot Cake Energy Bar.

Lunch

One medium baked potato with 100 grams (g) beef chili and 28 g creme fraiche, a side serving of green beans or peas.

Afternoon snack

A boiled egg, two oatcakes, and a portion of arugula.

Snack                                          

Veggie Korean bibimbap, kombucha drink.

Thursday        

Breakfast                                 

40 g granola, 100 g unsweetened Greek yogurt, 100 g blueberries, 3 tbsp flax seeds, coffee with low fat milk.

Morning Snack

Tofu “egg” salad stuffed tomato.

Lunch

Tuna salad sandwich on whole grain bread with plenty of salad vegetables, such as cucumbers, peppers, diced tomatoes, and lettuce, a banana, a handful of nuts, one sliced orange, a cup of lemon and ginger herbal tea.

Afternoon snack

Vegan oat chocolate chip cookie, apple slices.

Snack                                         

Rotisserie chicken tacos with pineapple salsa, a small baked sweet potato, a portion of arugula, two squares of dark chocolate with a handful of walnuts.

Friday                               

Breakfast                                     

Two quinoa edamame egg muffins, a portion of grilled tomatoes and mushrooms drizzled with olive oil, a glass of almond milk.

Morning Snack

Two rice cakes spread with 2 tbsp peanut butter and sliced banana.

Lunch

Slow cooker black bean soup, a portion of watercress, roasted squash with paprika and rosemary.

Afternoon snack

Lemon, pistachio & berry frozen yogurt bark.

Snack                                         

One medium baked potato, 100 g chili, 28 g creme fraiche, a portion of leafy greens, three squares of dark chocolate with a handful of walnuts.

Saturday                         

Breakfast                                    

Sardines on two slices of whole grain toast with spread, a portion of fresh spinach, medium low fat mocha drink

Morning Snack

One quarter cup Brazil nuts and a banana

Lunch

A grilled chicken fillet with 1 cup cooked broccoli, half a cup of cooked carrots, one corn on the cob, and an orange.

Afternoon snack

A slice of spinach & tomato frittata and one serving of green olives, kombucha drink.

Snack                                         

Slow cooker sweet potato curry served with one cup of cauliflower rice, one wheat paratha, a satsuma.