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Balanced meal plan: 2,000 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

400 kcal
whole wheat bread66g | 166 kcal
ham80g | 117 kcal
avocado59g | 95 kcal
tomatoes124g | 22 kcal

Snack

200 kcal
apple117g | 61 kcal
almonds24g | 139 kcal

Lunch

800 kcal
Ticino Pork and Red Pepper Braise with Soft Polenta800 kcal

Snack

200 kcal
carrot sticks126g | 52 kcal
hummus63g | 148 kcal

Dinner

400 kcal
raw salmon
raw broccoli
dry quinoa
olive oil (for cooking)6g | 50 kcal
Total Calories2000

Tuesday

Breakfast

400 kcal
skyr332g | 199 kcal
apple260g | 135 kcal
walnuts10g | 66 kcal

Snack

200 kcal
orange138g | 65 kcal
walnuts21g | 135 kcal

Lunch

800 kcal
Chicken Quinoa Protein Bowl with Black Beans and Lime Yogurt800 kcal

Snack

200 kcal
cucumber303g | 45 kcal
nonfat Greek yogurt262g | 155 kcal

Dinner

400 kcal
raw chicken thigh
raw green beans
dry brown rice
olive oil (for cooking)6g | 50 kcal
Total Calories2000

Wednesday

Breakfast

400 kcal
Tofu scramble with toast400 kcal
Ingredients and method
  • 139g firm tofu · 200 kcal
  • 5g olive oil · 47 kcal
  • 41g whole wheat bread · 103 kcal
  • 100g raw spinach · 23 kcal
  • 152g tomatoes · 27 kcal
Crumble the tofu and cook in olive oil with spinach and tomatoes until hot. Serve with toast.

Snack

200 kcal
pear126g | 72 kcal
pumpkin seeds23g | 128 kcal

Lunch

800 kcal
Herb Grilled Chicken with Brown Rice and Roasted Vegetables800 kcal

Snack

200 kcal
celery sticks125g | 17 kcal
almond butter30g | 183 kcal

Dinner

400 kcal
raw chicken breast
raw broccoli
dry quinoa
olive oil (for cooking)6g | 50 kcal
Total Calories2000

Thursday

Breakfast

400 kcal
nonfat Greek yogurt268g | 158 kcal
banana137g | 122 kcal
walnuts18g | 120 kcal

Snack

200 kcal
grapes136g | 94 kcal
cheddar cheese26g | 106 kcal

Lunch

800 kcal
Cape Verdean Tuna and Sweet Potato Stew800 kcal

Snack

200 kcal
baby carrots131g | 46 kcal
hummus65g | 154 kcal

Dinner

400 kcal
raw lean beef
raw kale
raw sweet potatoes
olive oil (for cooking)6g | 50 kcal
Total Calories2000

Friday

Breakfast

400 kcal
whole wheat bread64g | 162 kcal
mozzarella64g | 192 kcal
tomatoes152g | 27 kcal
cucumber126g | 19 kcal

Snack

200 kcal
kiwi110g | 67 kcal
sunflower seeds23g | 133 kcal

Lunch

800 kcal
Pineapple Peanut Tofu Stir Fry800 kcal

Snack

200 kcal
zucchini sticks480g | 82 kcal
tzatziki237g | 118 kcal

Dinner

400 kcal
firm tofu136g | 196 kcal
raw spinach91g | 21 kcal
dry white rice
olive oil (for cooking)6g | 50 kcal
Total Calories2000

Saturday

Breakfast

400 kcal
White beans and tomato toast400 kcal
Ingredients and method
  • 125g cannellini beans · 174 kcal
  • 61g whole wheat bread · 154 kcal
  • 186g tomatoes · 34 kcal
  • 4g olive oil · 38 kcal
Warm the beans and tomatoes with olive oil, then spoon over toast.

Snack

200 kcal
cantaloupe125g | 43 kcal
pistachios28g | 157 kcal

Lunch

800 kcal
Sesame Oil Ginger Chicken Soup with Rice800 kcal

Snack

200 kcal
radishes112g | 18 kcal
cream cheese52g | 182 kcal

Dinner

400 kcal
raw salmon
raw carrots115g | 47 kcal
whole wheat bread47g | 119 kcal
olive oil (for cooking)6g | 50 kcal
Total Calories2000

Sunday

Breakfast

400 kcal
cottage cheese213g | 209 kcal
whole wheat bread60g | 151 kcal
tomatoes134g | 24 kcal
cucumber110g | 16 kcal

Snack

200 kcal
mango slices79g | 48 kcal
hazelnuts24g | 152 kcal

Lunch

800 kcal
Korean BBQ Style Beef Lettuce Wraps with Sweet Potato Wedges800 kcal

Snack

200 kcal
peppers906g | 181 kcal
tzatziki38g | 19 kcal

Dinner

400 kcal
raw turkey breast
raw green beans
dry brown rice
olive oil (for cooking)6g | 50 kcal
Total Calories2000
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 2,000 kcal per day.