Here is one example of how to prepare a healthy, balanced menu for an entire day.
Difficulty: Easy
Time Required: 10 to 30 minutes per meal.
Here's How:

Breakfast: one cup strawberries, one-half cup low fat cottage cheese with one tablespoon of sunflower seeds. One slice of whole grain toast.

Midmorning: one small apple, eight walnuts, two ounces lean sliced chicken breast.

Lunch: three cups salad consisting of dark green lettuce, broccoli, cauliflower and tomatoes with two teaspoons of walnut oil, two ounce organic beef patty served on a whole grain roll.

Mid afternoon: six ounces of tofu, one and one-half cups carrot sticks, one tablespoon of pumpkin seeds.

Dinner: one-half cup whole wheat spaghetti with one-forth cup organic marinara sauce and two ounces ground turkey. Two cups cooked green vegetables such as asparagus, spinach or broccoli drizzled with two teaspoons flax oil.

Evening Snack: six whole grain crackers with one ounce sliced cheese and one small apple.

Tips:Drink at least six to eight glasses of water per day.
Choose whole grain breads and cereals.