7-Day Balanced Healthy Eating Meal PlanMaintenance

Varied whole foods across all macros — sustainable everyday eating. General wellness and everyday maintenance.

  • 1,288kcal a day
  • 90 gprotein
  • 101 gcarbs
  • 56 gfat
  • 23recipes

Day 1

1,315 kcal · 90 g protein · 105 g carbs · 58 g fat

Avocado Egg Toast

Breakfast

Avocado Egg Toast

380 kcal · P 18 g · C 32 g · F 20 g · 10 min

Recipe

Ingredients

  • 2 slices whole-grain bread
  • 1/2 avocado, mashed
  • 2 eggs, poached or fried
  • 1 pinch salt and pepper

Steps

  1. Toast bread until golden.
  2. Spread mashed avocado on each slice.
  3. Top with eggs, salt, and pepper.
Grilled Salmon with Quinoa

Lunch

Grilled Salmon with Quinoa

460 kcal · P 34 g · C 32 g · F 22 g · 25 min

Recipe

Ingredients

  • 5 oz salmon fillet
  • 3/4 cup quinoa, cooked
  • 1 cup roasted vegetables

Steps

  1. Grill salmon 4–5 minutes per side.
  2. Serve over quinoa with vegetables.
Grilled Chicken with Vegetables

Dinner

Grilled Chicken with Vegetables

380 kcal · P 38 g · C 16 g · F 16 g · 22 min

Recipe

Ingredients

  • 5 oz chicken breast
  • 2 cups roasted mixed vegetables

Steps

  1. Grill chicken until cooked through.
  2. Serve with roasted vegetables.
Fresh Apple

Snack

Fresh Apple

95 kcal · P 0 g · C 25 g · F 0 g · 1 min

Recipe

Ingredients

  • 1 medium apple

Steps

  1. Wash and enjoy.

Day 2

1,360 kcal · 83 g protein · 119 g carbs · 62 g fat

Yogurt Parfait

Breakfast

Yogurt Parfait

320 kcal · P 18 g · C 42 g · F 10 g · 8 min

Recipe

Ingredients

  • 1 cup Greek yogurt
  • 1/2 cup granola
  • 1/2 cup mixed berries

Steps

  1. Layer yogurt, granola, and berries in a glass.
Turkey Sandwich

Lunch

Turkey Sandwich

420 kcal · P 28 g · C 42 g · F 14 g · 10 min

Recipe

Ingredients

  • 4 oz sliced turkey
  • 2 slices whole-grain bread
  • 1 tbsp mustard
  • lettuce and tomato

Steps

  1. Layer turkey, lettuce, and tomato on bread.
  2. Add mustard and serve.
Beef Stir-Fry

Dinner

Beef Stir-Fry

440 kcal · P 32 g · C 28 g · F 22 g · 20 min

Recipe

Ingredients

  • 5 oz lean beef strips
  • 2 cups stir-fry vegetables
  • 2 tbsp soy sauce

Steps

  1. Stir-fry beef until browned.
  2. Add vegetables and sauce; cook 4 minutes.
Mixed Nuts

Snack

Mixed Nuts

180 kcal · P 5 g · C 7 g · F 16 g · 1 min

Recipe

Ingredients

  • 1 oz mixed nuts

Steps

  1. Portion and enjoy.

Day 3

1,390 kcal · 112 g protein · 107 g carbs · 52 g fat

Protein Pancakes

Breakfast

Protein Pancakes

340 kcal · P 28 g · C 32 g · F 10 g · 15 min

Recipe

Ingredients

  • 1 cup oats, blended
  • 2 eggs
  • 1 scoop protein powder
  • 1/2 cup milk

Steps

  1. Blend all ingredients into batter.
  2. Cook pancakes on a non-stick pan 2–3 minutes per side.
Grilled Chicken with Brown Rice & Broccoli

Lunch

Grilled Chicken with Brown Rice & Broccoli

480 kcal · P 42 g · C 45 g · F 12 g · 25 min

Recipe

Ingredients

  • 5 oz chicken breast
  • 3/4 cup brown rice, cooked
  • 1 cup steamed broccoli

Steps

  1. Grill chicken until 165°F internal.
  2. Serve with rice and broccoli.
Baked Salmon with Asparagus

Dinner

Baked Salmon with Asparagus

380 kcal · P 34 g · C 8 g · F 22 g · 22 min

Recipe

Ingredients

  • 5 oz salmon fillet
  • 1 cup asparagus spears
  • 1 tsp olive oil and lemon

Steps

  1. Place salmon and asparagus on a baking sheet.
  2. Bake at 400°F for 15 minutes.
Hummus with Veggie Sticks

Snack

Hummus with Veggie Sticks

190 kcal · P 8 g · C 22 g · F 8 g · 10 min

Recipe

Ingredients

  • 1/2 cup hummus
  • 1 cup carrot and cucumber sticks

Steps

  1. Portion hummus into bowls.
  2. Serve with fresh vegetable sticks.

Day 4

1,290 kcal · 95 g protein · 94 g carbs · 55 g fat

Greek Yogurt with Berries & Oats

Breakfast

Greek Yogurt with Berries & Oats

340 kcal · P 22 g · C 42 g · F 8 g · 8 min

Recipe

Ingredients

  • 3/4 cup Greek yogurt
  • 1/2 cup mixed berries
  • 1/4 cup rolled oats

Steps

  1. Layer yogurt, berries, and oats in a bowl.
  2. Serve immediately.
Turkey Salad

Lunch

Turkey Salad

380 kcal · P 32 g · C 18 g · F 18 g · 15 min

Recipe

Ingredients

  • 4 oz sliced turkey breast
  • 2 cups mixed greens
  • 1 tbsp olive oil vinaigrette

Steps

  1. Toss greens with turkey and dressing.
Chicken Stir-Fry

Dinner

Chicken Stir-Fry

400 kcal · P 35 g · C 28 g · F 14 g · 20 min

Recipe

Ingredients

  • 5 oz chicken breast, sliced
  • 2 cups mixed stir-fry vegetables
  • 2 tbsp soy sauce

Steps

  1. Stir-fry chicken until cooked through.
  2. Add vegetables and soy sauce; cook 4 minutes.
Raw Almonds

Snack

Raw Almonds

170 kcal · P 6 g · C 6 g · F 15 g · 1 min

Recipe

Ingredients

  • 1 oz raw almonds (about 23)

Steps

  1. Portion and enjoy.

Day 5

1,200 kcal · 89 g protein · 85 g carbs · 54 g fat

Eggs with Tomatoes

Breakfast

Eggs with Tomatoes

260 kcal · P 16 g · C 10 g · F 16 g · 10 min

Recipe

Ingredients

  • 2 eggs
  • 1 cup cherry tomatoes, halved
  • 1 tsp olive oil

Steps

  1. Sauté tomatoes in oil.
  2. Add beaten eggs and scramble until set.
Grilled Salmon with Quinoa

Lunch

Grilled Salmon with Quinoa

460 kcal · P 34 g · C 32 g · F 22 g · 25 min

Recipe

Ingredients

  • 5 oz salmon fillet
  • 3/4 cup quinoa, cooked
  • 1 cup roasted vegetables

Steps

  1. Grill salmon 4–5 minutes per side.
  2. Serve over quinoa with vegetables.
Grilled Chicken with Vegetables

Dinner

Grilled Chicken with Vegetables

380 kcal · P 38 g · C 16 g · F 16 g · 22 min

Recipe

Ingredients

  • 5 oz chicken breast
  • 2 cups roasted mixed vegetables

Steps

  1. Grill chicken until cooked through.
  2. Serve with roasted vegetables.
Fresh Pear

Snack

Fresh Pear

100 kcal · P 1 g · C 27 g · F 0 g · 1 min

Recipe

Ingredients

  • 1 medium pear

Steps

  1. Wash and enjoy.

Day 6

1,112 kcal · 87 g protein · 69 g carbs · 52 g fat

Greek Yogurt Berry Bowl

Breakfast

Greek Yogurt Berry Bowl

320 kcal · P 24 g · C 38 g · F 8 g · 5 min

Recipe

Ingredients

  • 1 cup Greek yogurt (0% fat)
  • 1/2 cup mixed berries
  • 1 tbsp honey
  • 1 tbsp chia seeds

Steps

  1. Add yogurt to a bowl.
  2. Top with berries, honey, and chia seeds.
  3. Serve immediately.
Tuna Salad

Lunch

Tuna Salad

340 kcal · P 28 g · C 12 g · F 20 g · 12 min

Recipe

Ingredients

  • 1 can tuna in water
  • 2 cups mixed greens
  • 1 tbsp olive oil and lemon

Steps

  1. Flake tuna over greens.
  2. Dress with olive oil and lemon.
Baked Salmon with Lemon

Dinner

Baked Salmon with Lemon

390 kcal · P 34 g · C 4 g · F 24 g · 25 min

Recipe

Ingredients

  • 2 fillets salmon
  • 1 lemon, sliced
  • 1 tbsp olive oil
  • 1 tsp dried dill

Steps

  1. Preheat oven to 400°F.
  2. Place salmon on a lined baking sheet.
  3. Top with lemon, oil, and dill.
  4. Bake 15–18 minutes until flaky.
Fresh Orange

Snack

Fresh Orange

62 kcal · P 1 g · C 15 g · F 0 g · 1 min

Recipe

Ingredients

  • 1 medium orange

Steps

  1. Peel and enjoy.

Day 7

1,350 kcal · 75 g protein · 131 g carbs · 58 g fat

Oatmeal with Banana

Breakfast

Oatmeal with Banana

310 kcal · P 10 g · C 54 g · F 6 g · 8 min

Recipe

Ingredients

  • 1/2 cup rolled oats
  • 1 banana, sliced
  • 1 cup water or milk

Steps

  1. Cook oats with liquid 5 minutes.
  2. Top with banana slices.
Turkey Sandwich

Lunch

Turkey Sandwich

420 kcal · P 28 g · C 42 g · F 14 g · 10 min

Recipe

Ingredients

  • 4 oz sliced turkey
  • 2 slices whole-grain bread
  • 1 tbsp mustard
  • lettuce and tomato

Steps

  1. Layer turkey, lettuce, and tomato on bread.
  2. Add mustard and serve.
Beef Stir-Fry

Dinner

Beef Stir-Fry

440 kcal · P 32 g · C 28 g · F 22 g · 20 min

Recipe

Ingredients

  • 5 oz lean beef strips
  • 2 cups stir-fry vegetables
  • 2 tbsp soy sauce

Steps

  1. Stir-fry beef until browned.
  2. Add vegetables and sauce; cook 4 minutes.
Mixed Nuts

Snack

Mixed Nuts

180 kcal · P 5 g · C 7 g · F 16 g · 1 min

Recipe

Ingredients

  • 1 oz mixed nuts

Steps

  1. Portion and enjoy.

This meal plan is general wellness information, not medical or dietary advice. Nutrition values are estimates per serving. Talk to a doctor or dietitian before changing your diet, especially if you have a health condition.

Questions about this plan

How many calories a day is the balanced healthy eating meal plan?

About 1,288 calories a day on average, with 90 g protein, 101 g carbs and 56 g fat. If your own target is higher or lower, scale the portions up or down to match.

What do I eat each day?

Each day has breakfast, lunch, dinner, snack. The 7 days use 23 different recipes, each with ingredients, steps and prep time.

Can I swap meals?

Yes. Swap any meal for another one from the same plan with similar calories, or repeat days you like. In the Thrive Fit app you can log anything you eat instead with a photo and keep your daily totals right.

Follow the balanced healthy eating plan in Thrive Fit

Today’s meals on your home screen, a calorie target set for you, and a photo food log for everything else.

Download Thrive Fit on the App StoreGet Thrive Fit on Google Play

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Not sure how much you need? Try the calorie calculator.