7 Daily Menus For A Healthy Diet

Sometimes one of the difficulties in following a healthy diet is thinking of a menu. We find the task of planning meals tedious. Therefore, today we show you examples of daily menus for a healthy diet.

With them you can plan delicious, quick to prepare and natural meals. This will make it much easier to maintain a healthy diet. Take note of these 7 menus.

Menu 1

The first of the daily menus for a healthy diet contains mushrooms. These are rich in selenium antioxiodantes, zinc, potassium, magnesium, phosphorus, and calcium, and vitamins A, B1, B2, B3, B5, B9, C, D and E. They also have protein and fiber.

• Breakfast: a glass of semi-skimmed milk or a nonfat Greek yogurt. Also a handful of cereals or whole wheat toast with honey or fresh cheese.

• Mid-morning: a piece of fruit or a yogurt with pieces of walnuts and almonds.
• Lunch: a tomato and lettuce salad. Potato omelette (150 grams of potatoes and an egg). Lastly, a kiwi or an orange.
• Snack: a turkey or ham sandwich.
• Dinner: a plate of mushrooms sauteed with oregano and dill.

Menu 2

The second daily menus for a healthy diet leads couscous, in which it is rich in vitamins B complex and provitamin A. Accompanied by vegetables it will provide you with many more nutrients.

In case you didn’t know, couscous is originally from North Africa, but is currently consumed all over the world. In fact, it is already common to see it on the shelves of most supermarkets.

Its high nutritional value, in addition to its health properties, make it a very complete food. Do not hesitate to try it if you want to strengthen your defenses and take care of your health. 

• Breakfast: a glass of semi-skimmed milk with muesli.
• Mid-morning: an apple or toast with fresh cheese and honey.

• Food: four zucchini rolls. A plate of peas with diced ham. Also, a fruit salad with an orange and four strawberries.
• Snack: a natural yogurt with chia seeds and berries.
• Dinner: a serving of couscous with vegetables. A lemon chicken breast. Add a pear or an apple.

Menu 3

The third of the daily menus for a healthy diet contains avocado and salmon salad. Besides being both a source of vitamins and minerals, they are rich in essential fats.

• Breakfast: a cup of milk. A fruit salad with a banana, four strawberries, a tablespoon of honey, three chopped walnuts and also ½ cup of rolled oats.
• Mid-morning: a turkey or ham sandwich. An apple or two tangerines.
• Lunch: a mushroom risotto with a portion of hake al papillote. Also a kiwi.
• Snack: a handful of nuts and a cereal bar.
• Dinner: an avocado salad with slices of smoked salmon. A scrambled egg with zucchini. Lastly, a fat-free Greek yogurt.

Menu 4

This menu option contains hummus, an oriental dish rich in vegetable proteins, calcium and vitamins such as  thiamine and riboflavin, which help strengthen the muscular and nervous system. In addition, it is an antioxidant rich in folic acid.

• Breakfast: a sandwich of whole wheat bread with tuna in sunflower oil and a sliced ​​cucumber. Also, a natural orange juice.
• Mid-morning: a banana and a handful of nuts.
• Lunch: some cherry tomato skewers and diced fresh cheese. Also a spinach burger without bread and with hummus.
• Snack: a nonfat Greek yogurt and a cereal bar.
• Dinner: a vegetable cream and an omelette with young garlic.

Daily menus for a healthy diet: Menu 5

Wild asparagus are part of this menu. In addition to being a source of nutrients, they are excellent diuretics and cleansers, so if you retain fluid or want to lose weight, they are also a good option.

• Breakfast: a sandwich with whole wheat bread and fresh cheese and a glass of semi-skimmed milk.
• Mid-morning: a piece of fruit, such as an apple or a pear.
• Food: wild asparagus sautéed with rosemary. A potato stew with minced meat. Lastly, a fat-free Greek yogurt with chopped walnuts.
• Snack: two toasts with whole wheat bread, an avocado and a drizzle of olive oil.
• Dinner: a green bean salad. A plate of brown rice with grilled turkey.

Menu 6

Among the daily menus for a healthy diet, this one is characterized by a snack with a strawberry and almond smoothie. Almonds are rich in vitamins, magnesium, and healthy fats. They are also an excellent source of fiber.

• Breakfast: a sandwich with whole wheat bread and some slices of turkey or ham.

• Mid-morning: a banana and a handful of nuts.
• Lunch: a carrot and beet salad. In addition, a serving of quinoa sauteed with chicken cubes. Two tangerines.
• Snack: a shake with semi-skimmed milk, strawberries and chopped almonds.
• Dinner: a lettuce salad with tomato and apple. Also a single vegetable pizza with soft cheese.

Menu 7

If you had the belief that it was necessary to eat only fruits and vegetables to eat healthy, you are wrong. You can balance it with other nutritious foods. For example, in this menu you can have breakfast crepe with cocoa cream. Take note.

• Breakfast: a crepe with cocoa cream and chopped banana. Also a natural orange juice to accompany.
• Mid-morning: a fruit salad with melon and watermelon, and a handful of nuts.

• Food: a vegetable lasagna. A plate of baked salmon with mango sauce. Accompany with four chocolate truffles.
• Snack: a nonfat Greek yogurt with sesame seeds and a tablespoon of applesauce.
• Dinner: a vegetable roast and a toast of wholemeal bread with anchovies. Also an orange or a kiwi.

As you can see, the key to these menus is to reduce the consumption of red meats for the benefit of others such as turkey or chicken. On the other hand, it is convenient to eliminate saturated fats such as butter and industrial pastries.

It is also important to take several pieces of fruit a day, as well as dairy products without high fat content and often accompanied by nuts. These will provide us with good amounts of energy and essential nutrients.

For the consumption of healthy fats, some recommended products with white and blue fish, and fruits such as avocado. With these menus you can maintain a healthy diet during the week, with delicious and easy-to-prepare dishes.