7 Day Healthy Menu Plan – Diet & Fitness

“You are what you eat” – in the fitness world, this means a lot. You can work hard in the gym, but the results will simply be absent because of your bad eating habits. We all know that unhealthy foods are tempting, but did you know how badly they affect the body?

Bodybuilding nutrition is based on proteins, carbohydrates, and fats. Experts advise that you should eat a minimum of 1 g of proteins per 1 kg of body mass, while carbohydrates should go 4g per 1kg. Fats should be kept at the lowest possible level.

You need to avoid sugars, carbonated drinks, sweets, and salty food. Your total caloric intake should be around 50 kcal per kg. For example, if you have 70kg you should intake 2800kcal.

The intake of the additional amounts of protein will be greatly facilitated by taking protein beverages, without additional loading of the digestive tract. You can use protein beverages between meals.

Especially if you train at the gym and care for your body look. The most important time to take these protein drinks is 30 minutes after the training, after awakening or before going to bed. A post-training meal is very important too, since the body is ready to take full advantage of all the benefits of a well-balanced meal then.

Scientists and nutritionist worked hard and finally came to the conclusion. Perfectly balanced meal should contain 30 to 40 grams of protein and between 60 and 80 grams of carbohydrates.

You will achieve all of this by entering healthy foods into your body. We have prepared you a list of healthy meals for a whole week. It is also very cheap ingredients and easy to make meals:


Breakfast: Bread covered with tuna or sardine with tea.
Snack: One apple
Lunch: Chicken soup with noodles, chicken meat with rice, vegetable salad. (Try not to eat bread)
Dinner: Pie with cheese.


Breakfast: Pie with cheese
Snack: One orange
Lunch: Chicken or fish soup, steak with peas and carrots, beet salad
Dinner: Noodles with cheese


Breakfast: toast with cheese, tea
Snack: One banana
Lunch: Tomato soup, chicken liver with potato, any salad
Dinner: baked carfiol with cheese and eggs


Breakfast: One egg, toast and yogurt
Snack: One orange
Lunch: Fish with potato, cabbage salad
Dinner: Toast, sardine with onions, tea


Breakfast: Egg flakes with yogurt
Snack: Apple
Lunch: Grits with apple
Dinner: Noodles with cheese


Breakfast: Hot dog with mustard, yogurt
Snack: 1 banana
Lunch: Chicken soup, lettuce
Dinner: Pumpkin pie


Breakfast: 3 eggs with onions, yogurt, and bread
Snack: 1 grapefruit
Lunch: Veal soup, roasted white meat with potatoes, lettuce
Dinner: Cabbage pie with yogurt

We sincerely hope that this program will help you and your body to stay healthy. These meals will keep you strong too, which is a very important factor. In this way, your body will resist the daily pressures and will keep you fresh.

Fat and sugar rich food can drastically affect the body. Many diseases have been caused by an unhealthy diet. Maybe you have not felt it yet, but if you eat unhealthily you definitely will feel the consequences. Do not let yourself neglect your own body, and turn it against you.

Stay healthy and love your body!