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

Budget Friendly 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 bread83g | 209 kcal
boiled eggs98g | 151 kcal
cucumber73g | 11 kcal
tomatoes162g | 29 kcal

Snack

200 kcal
nonfat Greek yogurt201g | 119 kcal
honey27g | 81 kcal

Lunch

800 kcal
Spiced Lentil Soup with Crispy Bread Bits800 kcal

Snack

200 kcal
cucumber268g | 40 kcal
hummus67g | 160 kcal

Dinner

400 kcal
boiled eggs170g | 263 kcal
cucumber178g | 27 kcal
dry brown rice
Total Calories2000

Tuesday

Breakfast

400 kcal
nonfat Greek yogurt341g | 201 kcal
apple267g | 139 kcal
roasted peanuts10g | 60 kcal

Snack

200 kcal
nonfat Greek yogurt221g | 130 kcal
orange149g | 70 kcal

Lunch

800 kcal
Skillet Chicken Gizzards with Tomato and White Rice800 kcal

Snack

200 kcal
apple181g | 94 kcal
sunflower seeds18g | 106 kcal

Dinner

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

Wednesday

Breakfast

400 kcal
Tofu scramble with toast400 kcal
Ingredients and method
  • 138g firm tofu · 198 kcal
  • 6g olive oil · 52 kcal
  • 40g whole wheat bread · 100 kcal
  • 99g raw spinach · 23 kcal
  • 150g tomatoes · 27 kcal
Crumble the tofu and cook in olive oil with spinach and tomatoes until hot. Serve with toast.

Snack

200 kcal
raw carrots158g | 65 kcal
cottage cheese138g | 135 kcal

Lunch

800 kcal
Chicken and Mushroom Julienne Stuffed Potato With Sour Cream800 kcal

Snack

200 kcal
cottage cheese152g | 148 kcal
apple99g | 52 kcal

Dinner

400 kcal
firm tofu136g | 196 kcal
raw spinach92g | 21 kcal
dry white rice
olive oil (for cooking)6g | 50 kcal
Total Calories2000

Thursday

Breakfast

400 kcal
nonfat Greek yogurt279g | 164 kcal
banana140g | 125 kcal
roasted peanuts19g | 111 kcal

Snack

200 kcal
banana123g | 109 kcal
roasted peanuts16g | 91 kcal

Lunch

800 kcal
Creole Beans with Rice and Hogao800 kcal

Snack

200 kcal
roasted peanuts23g | 135 kcal
apple126g | 65 kcal

Dinner

400 kcal
cooked black beans139g | 183 kcal
raw green beans
dry brown rice
Total Calories2000

Friday

Breakfast

400 kcal
whole wheat bread65g | 163 kcal
mozzarella65g | 194 kcal
tomatoes157g | 28 kcal
cucumber102g | 15 kcal

Snack

200 kcal
apple153g | 80 kcal
peanut butter20g | 120 kcal

Lunch

800 kcal
Chicken Gizzard Stew with Root Vegetables and Buckwheat800 kcal

Snack

200 kcal
nonfat Greek yogurt170g | 100 kcal
roasted peanuts17g | 100 kcal

Dinner

400 kcal
cooked black beans186g | 246 kcal
cucumber205g | 31 kcal
dry brown rice
Total Calories2000

Saturday

Breakfast

400 kcal
White beans and tomato toast400 kcal
Ingredients and method
  • 123g cannellini beans · 171 kcal
  • 62g whole wheat bread · 155 kcal
  • 183g tomatoes · 33 kcal
  • 5g olive oil · 41 kcal
Warm the beans and tomatoes with olive oil, then spoon over toast.

Snack

200 kcal
nonfat Greek yogurt221g | 130 kcal
orange149g | 70 kcal

Lunch

800 kcal
Himachali Chana Madra with Jeera Rice800 kcal

Snack

200 kcal
cucumber578g | 87 kcal
cottage cheese116g | 113 kcal

Dinner

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

Sunday

Breakfast

400 kcal
cottage cheese214g | 210 kcal
whole wheat bread60g | 150 kcal
tomatoes130g | 23 kcal
cucumber112g | 17 kcal

Snack

200 kcal
raw carrots158g | 65 kcal
cottage cheese138g | 135 kcal

Lunch

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

Snack

200 kcal
cucumber268g | 40 kcal
hummus67g | 160 kcal

Dinner

400 kcal
firm tofu136g | 195 kcal
raw spinach90g | 21 kcal
dry white rice
olive oil (for cooking)6g | 50 kcal
Total Calories2000
Cooked weight Dry weight

Build your week around lentils, beans, eggs, chicken, and two chicken-gizzard lunches. Simple pantry staples replace tuna, pork, avocado, and specialty ingredients in this example.

7 days, 5 meals daily. Portions are scaled to 2,000 kcal per day.