We all forget what to eat and when to eat while we are on our fitness journey. This is where a healthy food chart can help you in so many ways. It can help you to keep track of your healthy eating and can also instill good eating habits inside of you. Making a healthy food chart is easy and won’t take much of your time.
What is a Healthy Diet?
You may have seen people trying to live healthy lifestyles by following a healthy diet, but what exactly can be considered a healthy diet? A Healthy diet in simpler words is a diet that is beneficial for your body. It helps the body to function optimally and fight against various illnesses. A healthy diet contains all the macronutrients and micronutrients in the right quantity.
Healthy Food Chart for Male
To live a healthy lifestyle men need the right nutrition and they can easily keep track of their food with the help of a healthy diet chart. Here is a healthy food chart for males.
Here is the balanced diet chart for males
| Healthy Food Chart for Males | |||||
| Breakfast | Paneer Paratha and Raita | ||||
| Lunch | Rajma with Whole Wheat Chapati | ||||
| Snack | Fruit Salad | ||||
| Dinner | Whole Wheat Roti and Mix Veg Sabji | ||||
Breakfast
Paneer Paratha and Raita
Panner contains good amounts of protein with all the essential amino acids and raita aids in digestion and boosts the immunity of the body. Just make sure the paratha is cooked in healthy oils which will help to reduce the calories and make it more healthy. Add this food to your healthy food chart to enjoy its benefits and also check out some amazing and healthy recipes to add to your diet.
Lunch
Rajma (Kidney beans) and Whole Wheat Chapati
Rajama is one the great sources of protein. Consuming it can fulfill the protein requirement of the body to a great extent and the fiber present in it will also help in digestion. Whole wheat chapati on the other hand is a great source of complex carbs which provides the body with a slow and constant release of energy. You can add this to your healthy diet chart to make sure you don’t skip eating it. You can read more about nutrition on our blogs
Snack
Fruit Salad with Nuts
Fruits are a great source of many essential vitamins and minerals. You can make a salad of your favorite fruits and consume it as a snack. You can add fruits such as watermelon to your healthy food chart. It is filled with Vitamin C and Vitamin B6.
Dinner
Whole Wheat Roti and Mix Veg Sabji
Whole wheat roti is a great source of carbs which is a great source of complex carbs which provides the body with a constant and slow release of energy without causing an energy crash. By adding mixed veg sabzi to your healthy diet chart you can enjoy the benefits of various vitamins and minerals. You can discover more amazing food combinations in a 7 days diet plan for weight loss
Healthy Food Chart for Female
To live a healthy lifestyle men need the right nutrition and they can easily keep track of their food with the help of a healthy diet chart. Here is a healthy food chart for females.
Here is the balanced diet chart for females
| Healthy Food Chart for Females | |||||
| Breakfast | Quinoa with Eggs and Veggies | ||||
| Lunch | Chicken Salad with Veggies | ||||
| Snack | Fruit Salad with Nuts | ||||
| Dinner | Whole Wheat Pasta with Veggies | ||||
Breakfast
Quinoa With Eggs and Veggies
You can add quinoa to your healthy food chart as it will provide the body with slow-releasing carbs. Eggs, as we all know contain protein in them and veggies are home to fiber and various vitamins and minerals. Just like eggs here are some low calorie foods
Lunch
Chicken Salad with Veggies
Chicken is a great source of lean protein with all the essential amino acids. Your body needs protein to repair and build its muscle after a workout and that’s why adding it to your healthy diet chart can be really helpful.
Snack
Fruit Salad with Nuts
Fruits have many essential vitamins and minerals in them and adding nuts to your healthy food chart will provide the body with healthy fats which can help in improving the cardiovascular health of the body.
Dinner
Whole Wheat Pasta with Veggies
Whole wheat pasta is a good source of carbs which provides the body with energy and veggies are high in fiber and various vitamins and minerals like vitamins A, C, E, Zinc, and magnesium and should be added to a food health chart.
Healthy Food Chart for Kids
It is really important for kids to eat healthily as it will impact their overall growth and development. Making sure your kid gets the right kind of nutrition from childhood will be beneficial for them in the long term. Here’s a healthy food chart for kids.
Here is the balanced diet chart for kids
| Healthy Food Chart for Kids | |||||
| Breakfast | Multigrain Chapati with Veggies and Milk | ||||
| Lunch | Chapati with Vegetable Curry | ||||
| Snack | Fruit Salad | ||||
| Dinner | Chapati with Milk | ||||
Breakfast
Multigrain Chapati with Veggies and Milk
Multigrain chapati is a good source of complex carbs and veggies have fiber in them. Milk contains a good amount of protein with all the essential amino acids and makes a great addition to the food health chart for kids.
Lunch
Chapati with Vegetable Curry
Chapati provides the body with energy and vegetable has various vitamins and minerals in them.
Snack
Fruit Salad
Fruits are a great source of various vitamins and minerals such as Vitamin C and Zinc and adding them to a food health chart can be really beneficial.
Dinner
Chapati with Milk
Chapati contains carbs and milk has protein in it with all the essential amino acids, making it important to add to a food health chart.
7 days Healthy Diet Chart
Busy in our hectic lives we may skip meals or forget what to eat. Making a 7 days healthy diet chart can help solve this issue. Keeping track of what you eat will help you to live a healthy lifestyle.
| Days | Breakfast | Lunch | Snack | Dinner | ||||||||
| Day 1 | Sprouts cheela | Soybean curry with multigrain chapati | Tea with Makhane | Vegetable quinoa | ||||||||
| Day 2 | Poha with curd | Mix dal and rice with curd and salad | Tea with Makhane | Shahi Paneer with brown rice | ||||||||
| Day 3 | Quinoa sprouts upma with curd | Soybean lentil bhurji with chapati | Tea with Makhane | Methi paratha and cucumber raita | ||||||||
| Day 4 | Ragi dosa and sambhar with buttermilk | Mix dal and rice with curd and salad | Tea with Makhane | Vegetable quinoa | ||||||||
| Day 5 | Sprouts cheela | Soybean curry with multigrain chapati | Tea with Makhane | Vegetable quinoa | ||||||||
| Day 6 | Stuffed Besan Cheela | Paneer tikka with a vegetable salad | Tea with Makhana | Sarso ka saag with multigrain chapati | ||||||||
| Day 7 | Stuffed Besan Cheela | Paneer tikka with a vegetable salad | Tea with Roasted Makhanas | Sarso ka saag with multigrain chapati | ||||||||
Healthy Diet Chart – Day 1
On day 1 you can add the following foods to your food health chart breakfast, lunch, snack, and dinner.
Here is the healthy diet chart for Day 1
| Healthy Diet Chart – Day 1 | |||||
| Breakfast | Sprouts cheela | ||||
| Lunch | Soybean curry with multigrain chapati | ||||
| Snack | Tea with Makhane | ||||
| Dinner | Vegetable quinoa | ||||
Breakfast
Sprouts Cheela
Eating sprouts cheela can be a great start to your day as it contains protein and fiber which can help in digestion. You can also add some yogurt to your healthy food chart to get good amounts of calcium and zinc.
Lunch
Soyabean Curry with Multigrain Chapati
Soybean is easy to make and contains good amounts of protein and is low in fat. Multigrain chapati, on the other hand, contains complete carbs and provides the body with a slow and contains a release of energy. It is definitely worth adding to your healthy food chart.
Snacks
Tea with Makhane
We all love tea in snacks as it gives the body the required energy. Makhane contains high amounts of antioxidants which help to reduce oxidative stress in the body. You can definitely add it to your balanced diet chart.
Dinner
Vegetable Quinoa
Vegetables have tons of essential vitamins and minerals in them. The fiber present in vegetables helps in digestion and also makes you feel fuller for longer. Quinoa contains protein and fiber and it definitely needs to be added to your healthy food chart.
Healthy Diet Chart – Day 2
On day 2 you can add the following foods to your food health chart breakfast, lunch, snack, and dinner.
Here is the balanced diet chart for day 2
| Healthy Food Chart – Day 2 | |||||
| Breakfast | Poha with curd | ||||
| Lunch | Mix dal and rice with curd and salad | ||||
| Snack | Tea with Makhane | ||||
| Dinner | Shahi Paneer with brown rice | ||||
Breakfast
Poha with Curd
Poha is a great breakfast option as it is really light. It contains carbs and is also a great source of Vitamin B1 which can help to stabilize blood sugar levels. Curd on the other hand is a great addition to any healthy diet chart as it helps in digestion and boosts immunity.
Lunch
Mix Dal and Rice with Curd and Salad
Dal has protein in it and rice is a good source of carbs. Curd has many essential vitamins and minerals and salad helps with digestion. Together they make a deal meal that is worth adding to your healthy food chart.
Snack
Tea with Makhane
Tea has caffeine in it which gives the body energy. Makhane are light snacks that can help control blood pressure.
Dinner
Shahi Paneer with Brown Rice
Paneer is a great source of protein with all the essential amino acids. Brown rice on the other hand is healthier than white rice and provided the body with energy.
Healthy Diet Chart – Day 3
On day 3 you can add the following foods to your food health chart breakfast, lunch, snack, and dinner.
Here is the balanced diet chart for day 3
| Healthy Food Chart – Day 3 | |||||
| Breakfast | Quinoa sprouts upma with curd | ||||
| Lunch | Soybean lentil bhurji with chapati | ||||
| Snack | Tea with Makhane | ||||
| Dinner | Methi paratha and cucumber raita | ||||
Breakfast
Quinoa Sprouts Upma with Curd
Quinoa is a good source of fiber and protein and curd has good amounts of vitamin D in it. It is a great meal to kick-start your day and you can definitely add it to your healthy food chart or nutrient food chart.
Lunch
Soybean Lentil Bhurji with Chapati
Soyabean and lentils are a great source of plant protein and chapati made with whole grains contains carbs which provides energy to the body.
Snack
Tea with Makhane
The caffeine in tea provide the body with energy and makhane are a great source of anti-oxidants which help the body to fight against oxidative stress. You can definitely add it to your nutrient food chart
Dinner
Methi Paratha and Cucumber Raita
Methi or fenugreek seeds are really good for the gut as they aid in digestion and cucumber on the other hand provides hydration to the body.
Healthy Diet Chart – Day 4
On day 4 you can add the following foods to your food health chart breakfast, lunch, snack, and dinner.
Here is the balanced diet chart for day 4
| Healthy Food Chart – Day 4 | |||||
| Breakfast | Ragi dosa and sambhar with buttermilk | ||||
| Lunch | Mix dal and rice with curd and salad | ||||
| Snack | Tea with Makhane | ||||
| Dinner | Vegetable quinoa | ||||
Breakfast
Ragi Dosa and Sambhar with Buttermilk
Dosa made up of ragi has tremendous health benefits. It is high in protein and is really good for your hair. Butter milk on the other hand is really good for the stomach and it also helps to increase the metabolism in the body. If you have a nutrient food chart then do add this dish to it.
Lunch
Mix Dal and Rice with Curd and Salad
Dal is home to protein and rice contains carbs which help the body to provide energy. Curd contains vitamin D which is essential for good bone health and salad contains fiber which helps in digestion.
Snack
Tea with Makhane
Makhane is great! They help in lowering the blood pressure in the body and are home to many vitamins and minerals. If you maintain a nutrient food chart then you can add this to it.
Dinner
Vegetable Quinoa
Quinoa has protein and fiber in it which makes it a great food item to have in your healthy food chart. Vegetables are a great source of fiber.
Healthy Diet Chart – Day 5
On day 5 you can eat the following foods as breakfast, lunch, snack, and dinner.
Here is the balanced diet chart for day 5
| Healthy Food Chart – Day 5 | |||||
| Breakfast | Sprouts cheela | ||||
| Lunch | Soybean curry with multigrain chapati | ||||
| Snack | Tea with Makhane | ||||
| Dinner | Vegetable quinoa | ||||
Breakfast
Sprouts Cheela
Sprouts help in digestion and cheelas made out of besan helps in lowering the blood sugar levels in the body.
Lunch
Soyabean Curry with Multigrain Chapati
Soybean contains good amounts of protein with very low to no levels of fat. Multigrain chapati contains carbs that provide energy to the body.
Snack
Tea with Makhane
Makhane is really high in antioxidants and helps to fight free radicals in the body.
Dinner
Vegetable Quinoa
Quinoa is rich in fiber and protein and vegetables contain various essential vitamins and minerals.
Healthy Diet Chart – Day 6
On day 6 you can eat the following foods as breakfast, lunch, snack, and dinner.
Here is the balanced diet chart for day 6
| Healthy Food Chart – Day 6 | |||||
| Breakfast | Stuffed Besan Cheela | ||||
| Lunch | Paneer tikka with a vegetable salad | ||||
| Snack | Tea with Makhana | ||||
| Dinner | Sarso ka saag with multigrain chapati | ||||
Breakfast
Stuffed Besan Cheela
Besan cheela has a low glycemic index which makes it a great food for diabetics. If you are a diabetic you can add this to your healthy food chart.
Lunch
Paneer Tikka with Vegetable Salad
Panner contains protein and vegetable salad provides the body with sufficient fiber to help in digestion making it a great addition to your nutrient food chart.
Snack
Tea with Makhana
Makhana should definitely be a part of your healthy food chart as it is loaded with antioxidants.
Dinner
Sarso Ka Saag with Multigrain Chapati
Chapati made with various grains contains complex carbs which provide the body with a stable release of energy and sarso ka saag helps to boost immunity in the body.
Healthy Diet Chart – Day 7
On day 7 you can eat the following foods as breakfast, lunch, snack, and dinner.
Here is the balanced diet chart for day 7
| Healthy Food Chart – Day 7 | |||||
| Breakfast | Stuffed Besan Cheela | ||||
| Lunch | Paneer tikka with a vegetable salad | ||||
| Snack | Tea with Roasted Makhanas | ||||
| Dinner | Sarso ka saag with multigrain chapati | ||||
Breakfast
Stuffed Besan Cheela
For diabetics stuffed besan cheela should definitely be in their healthy food diet chart as it has a low glycemic index.
Lunch
Paneer Tikka with Vegetable Salad
Paneer is high in protein and vegetable sala provides good fiber to the body. A perfect combination worth adding to your nutrient food chart.
Snack
Tea with Roasted Makhanas
If you want to help the body fight against oxidative stress then add make sure to add makhana in your healthy food chart.
Dinner
Sarso Ka Saag with Multigrain Chapati
To boost immunity you can add sarso ka saag to your healthy food chart.
Expert Review – Healthy Diet Chart
What you eat will play a huge role in how your body performs. Eating a balanced diet which has all the essential macros and micros will fulfill the nutrition requirement of the body properly. Making a healthy diet chart or a balanced diet chart can help you to keep track of your food intake. It gives you a clear view of what to eat and at what time. This in the longer run will instill healthy habits in you which will prove to be beneficial for your overall health.
FAQ’s
What is a healthy diet plan?
A healthy diet plan contains all the essential macros and micros which are required for the proper functioning of the body. A healthy diet plan can help you to achieve your fitness goals.
What are 7 healthy eating habits?
The 7 healthy eating habits are – eating good quality food, drinking sufficient water, avoiding bad foods, eating in moderation, paying attention to portion sizes, not skipping meals, and knowing what is good and bad for your body.
Can I eat healthily daily?
Absolutely! Living a healthy lifestyle by eating healthy is the way to go. It will make you feel more productive and provide the body with the proper nutrition and keep all diseases at bay.
Does healthy eating help us lose weight?
Eating healthy with exercise will help you to lose weight and also keep many diseases at bay.
How can I start my healthy diet?
The first step to starting eating healthy is to figure out what your fitness goals are. Making small changes at first like making a healthy food chart and eating healthy food alternatives can help you get started.
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