My-diet.ai Download on the App Store
Download on the App Store

Balanced meal plan: 1,200 kcal per day

Balanced meal planHigh protein meal planGluten free meal planVegetarian meal planPescatarian meal planHigh satiety meal planBudget Friendly Meal PlanQuick & Easy Meal PlanLow Carb Meal PlanMediterranean Meal Plan

Monday

Breakfast

250 kcal
whole wheat bread41g | 104 kcal
ham50g | 73 kcal
avocado37g | 59 kcal
tomatoes78g | 14 kcal

Snack

100 kcal
apple59g | 31 kcal
almonds12g | 69 kcal

Lunch

500 kcal
Ticino Pork and Red Pepper Braise with Soft Polenta500 kcal

Snack

100 kcal
carrot sticks63g | 26 kcal
hummus31g | 74 kcal

Dinner

250 kcal
raw salmon
raw broccoli
dry quinoa
olive oil (for cooking)4g | 32 kcal
Total Calories1200

Tuesday

Breakfast

250 kcal
skyr208g | 125 kcal
apple162g | 84 kcal
walnuts6g | 41 kcal

Snack

100 kcal
orange69g | 32 kcal
walnuts10g | 68 kcal

Lunch

500 kcal
Chicken Quinoa Protein Bowl with Black Beans and Lime Yogurt500 kcal

Snack

100 kcal
cucumber152g | 23 kcal
nonfat Greek yogurt131g | 77 kcal

Dinner

250 kcal
raw chicken thigh
raw green beans
dry brown rice
olive oil (for cooking)4g | 32 kcal
Total Calories1200

Wednesday

Breakfast

250 kcal
Tofu scramble with toast250 kcal
Ingredients and method
  • 88g firm tofu · 126 kcal
  • 3g olive oil · 29 kcal
  • 26g whole wheat bread · 64 kcal
  • 63g raw spinach · 14 kcal
  • 95g tomatoes · 17 kcal
Crumble the tofu and cook in olive oil with spinach and tomatoes until hot. Serve with toast.

Snack

100 kcal
pear63g | 36 kcal
pumpkin seeds12g | 64 kcal

Lunch

500 kcal
Herb Grilled Chicken with Brown Rice and Roasted Vegetables500 kcal

Snack

100 kcal
celery sticks62g | 9 kcal
almond butter15g | 91 kcal

Dinner

250 kcal
raw chicken breast
raw broccoli
dry quinoa
olive oil (for cooking)4g | 32 kcal
Total Calories1200

Thursday

Breakfast

250 kcal
nonfat Greek yogurt168g | 99 kcal
banana86g | 76 kcal
walnuts12g | 75 kcal

Snack

100 kcal
grapes68g | 47 kcal
cheddar cheese13g | 53 kcal

Lunch

500 kcal
Cape Verdean Tuna and Sweet Potato Stew500 kcal

Snack

100 kcal
baby carrots66g | 23 kcal
hummus33g | 77 kcal

Dinner

250 kcal
raw lean beef
raw kale
raw sweet potatoes
olive oil (for cooking)4g | 32 kcal
Total Calories1200

Friday

Breakfast

250 kcal
whole wheat bread40g | 101 kcal
mozzarella40g | 120 kcal
tomatoes95g | 17 kcal
cucumber79g | 12 kcal

Snack

100 kcal
kiwi55g | 33 kcal
sunflower seeds11g | 67 kcal

Lunch

500 kcal
Pineapple Peanut Tofu Stir Fry500 kcal

Snack

100 kcal
zucchini sticks240g | 41 kcal
tzatziki118g | 59 kcal

Dinner

250 kcal
firm tofu85g | 122 kcal
raw spinach57g | 13 kcal
dry white rice
olive oil (for cooking)4g | 32 kcal
Total Calories1200

Saturday

Breakfast

250 kcal
White beans and tomato toast250 kcal
Ingredients and method
  • 78g cannellini beans · 109 kcal
  • 38g whole wheat bread · 96 kcal
  • 116g tomatoes · 21 kcal
  • 3g olive oil · 24 kcal
Warm the beans and tomatoes with olive oil, then spoon over toast.

Snack

100 kcal
cantaloupe63g | 21 kcal
pistachios14g | 79 kcal

Lunch

500 kcal
Sesame Oil Ginger Chicken Soup with Rice500 kcal

Snack

100 kcal
radishes56g | 9 kcal
cream cheese26g | 91 kcal

Dinner

250 kcal
raw salmon
raw carrots72g | 29 kcal
whole wheat bread29g | 74 kcal
olive oil (for cooking)4g | 32 kcal
Total Calories1200

Sunday

Breakfast

250 kcal
cottage cheese134g | 131 kcal
whole wheat bread37g | 94 kcal
tomatoes83g | 15 kcal
cucumber68g | 10 kcal

Snack

100 kcal
mango slices40g | 24 kcal
hazelnuts12g | 76 kcal

Lunch

500 kcal
Korean BBQ Style Beef Lettuce Wraps with Sweet Potato Wedges500 kcal

Snack

100 kcal
peppers453g | 91 kcal
tzatziki19g | 9 kcal

Dinner

250 kcal
raw turkey breast
raw green beans
dry brown rice
olive oil (for cooking)4g | 32 kcal
Total Calories1200
Cooked weight Dry weight

Explore a varied week of chicken, fish, tofu, grains, fruit, and vegetables, with ingredient quantities for every meal.

7 days, 5 meals daily. Portions are scaled to 1,200 kcal per day.