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Balanced meal plan: 1,650 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

350 kcal
whole wheat bread58g | 145 kcal
ham70g | 102 kcal
avocado52g | 83 kcal
tomatoes109g | 20 kcal

Snack

150 kcal
apple88g | 46 kcal
almonds18g | 104 kcal

Lunch

650 kcal
Ticino Pork and Red Pepper Braise with Soft Polenta650 kcal

Snack

150 kcal
carrot sticks95g | 39 kcal
hummus47g | 111 kcal

Dinner

350 kcal
raw salmon
raw broccoli
dry quinoa
olive oil (for cooking)5g | 44 kcal
Total Calories1650

Tuesday

Breakfast

350 kcal
skyr290g | 174 kcal
apple227g | 118 kcal
walnuts9g | 58 kcal

Snack

150 kcal
orange103g | 49 kcal
walnuts16g | 101 kcal

Lunch

650 kcal
Chicken Quinoa Protein Bowl with Black Beans and Lime Yogurt650 kcal

Snack

150 kcal
cucumber227g | 34 kcal
nonfat Greek yogurt196g | 116 kcal

Dinner

350 kcal
raw chicken thigh
raw green beans
dry brown rice
olive oil (for cooking)5g | 44 kcal
Total Calories1650

Wednesday

Breakfast

350 kcal
Tofu scramble with toast350 kcal
Ingredients and method
  • 122g firm tofu · 175 kcal
  • 5g olive oil · 41 kcal
  • 36g whole wheat bread · 90 kcal
  • 88g raw spinach · 20 kcal
  • 133g tomatoes · 24 kcal
Crumble the tofu and cook in olive oil with spinach and tomatoes until hot. Serve with toast.

Snack

150 kcal
pear94g | 54 kcal
pumpkin seeds17g | 96 kcal

Lunch

650 kcal
Herb Grilled Chicken with Brown Rice and Roasted Vegetables650 kcal

Snack

150 kcal
celery sticks93g | 13 kcal
almond butter22g | 137 kcal

Dinner

350 kcal
raw chicken breast
raw broccoli
dry quinoa
olive oil (for cooking)5g | 44 kcal
Total Calories1650

Thursday

Breakfast

350 kcal
nonfat Greek yogurt235g | 138 kcal
banana120g | 107 kcal
walnuts16g | 105 kcal

Snack

150 kcal
grapes102g | 70 kcal
cheddar cheese19g | 80 kcal

Lunch

650 kcal
Cape Verdean Tuna and Sweet Potato Stew650 kcal

Snack

150 kcal
baby carrots98g | 34 kcal
hummus49g | 116 kcal

Dinner

350 kcal
raw lean beef
raw kale
raw sweet potatoes
olive oil (for cooking)5g | 44 kcal
Total Calories1650

Friday

Breakfast

350 kcal
whole wheat bread56g | 142 kcal
mozzarella56g | 168 kcal
tomatoes133g | 24 kcal
cucumber110g | 16 kcal

Snack

150 kcal
kiwi82g | 50 kcal
sunflower seeds17g | 100 kcal

Lunch

650 kcal
Pineapple Peanut Tofu Stir Fry650 kcal

Snack

150 kcal
zucchini sticks360g | 61 kcal
tzatziki178g | 89 kcal

Dinner

350 kcal
firm tofu119g | 172 kcal
raw spinach79g | 18 kcal
dry white rice
olive oil (for cooking)5g | 44 kcal
Total Calories1650

Saturday

Breakfast

350 kcal
White beans and tomato toast350 kcal
Ingredients and method
  • 110g cannellini beans · 152 kcal
  • 54g whole wheat bread · 135 kcal
  • 163g tomatoes · 29 kcal
  • 4g olive oil · 34 kcal
Warm the beans and tomatoes with olive oil, then spoon over toast.

Snack

150 kcal
cantaloupe94g | 32 kcal
pistachios21g | 118 kcal

Lunch

650 kcal
Sesame Oil Ginger Chicken Soup with Rice650 kcal

Snack

150 kcal
radishes84g | 13 kcal
cream cheese39g | 137 kcal

Dinner

350 kcal
raw salmon
raw carrots101g | 41 kcal
whole wheat bread41g | 104 kcal
olive oil (for cooking)5g | 44 kcal
Total Calories1650

Sunday

Breakfast

350 kcal
cottage cheese186g | 183 kcal
whole wheat bread52g | 132 kcal
tomatoes117g | 21 kcal
cucumber96g | 14 kcal

Snack

150 kcal
mango slices59g | 36 kcal
hazelnuts18g | 114 kcal

Lunch

650 kcal
Korean BBQ Style Beef Lettuce Wraps with Sweet Potato Wedges650 kcal

Snack

150 kcal
peppers680g | 136 kcal
tzatziki28g | 14 kcal

Dinner

350 kcal
raw turkey breast
raw green beans
dry brown rice
olive oil (for cooking)5g | 44 kcal
Total Calories1650
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 1,650 kcal per day.