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High satiety 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 bread46g | 115 kcal
ham46g | 66 kcal
cheddar cheese29g | 118 kcal
tomatoes171g | 31 kcal
cucumber133g | 20 kcal

Snack

150 kcal
apple130g | 67 kcal
peanut butter14g | 83 kcal

Lunch

650 kcal
Karaage Don with Sesame Cucumber650 kcal

Snack

150 kcal
raw carrots91g | 37 kcal
hummus32g | 75 kcal
raspberries73g | 38 kcal

Dinner

350 kcal
raw salmon
asparagus87g | 17 kcal
raw sweet potatoes
olive oil (for cooking)5g | 44 kcal
Total Calories1650

Tuesday

Breakfast

350 kcal
peanut butter25g | 150 kcal
whole wheat bread58g | 147 kcal
banana60g | 53 kcal

Snack

150 kcal
cottage cheese84g | 83 kcal
walnuts10g | 67 kcal

Lunch

650 kcal
Cape Verdean Tuna and Sweet Potato Stew650 kcal

Snack

150 kcal
celery85g | 12 kcal
almond butter13g | 82 kcal
raisins19g | 56 kcal

Dinner

350 kcal
raw lean beef
cauliflower119g | 30 kcal
raw green beans
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
banana112g | 100 kcal
coconut yogurt114g | 50 kcal

Lunch

650 kcal
Cajun Tamari Salmon with Coconut Grits, Charred Corn and Pineapple650 kcal

Snack

150 kcal
sliced bell pepper107g | 28 kcal
hummus52g | 122 kcal

Dinner

350 kcal
raw shrimp, peeled and deveined
peas87g | 70 kcal
dry brown rice
olive oil (for cooking)5g | 44 kcal
Total Calories1650

Thursday

Breakfast

350 kcal
boiled egg79g | 122 kcal
whole wheat bread57g | 143 kcal
cheddar cheese17g | 68 kcal
tomatoes92g | 17 kcal

Snack

150 kcal
strawberries161g | 51 kcal
plain whole-milk yogurt162g | 99 kcal

Lunch

650 kcal
Braised Cabbage with Pork and Prunes650 kcal

Snack

150 kcal
radishes110g | 18 kcal
hummus56g | 132 kcal

Dinner

350 kcal
raw chicken thigh
butternut squash190g | 85 kcal
raw broccoli
olive oil (for cooking)5g | 44 kcal
Total Calories1650

Friday

Breakfast

350 kcal
whole wheat bread56g | 141 kcal
mozzarella56g | 168 kcal
tomatoes169g | 30 kcal
balsamic vinegar12g | 11 kcal

Snack

150 kcal
kiwi126g | 77 kcal
cottage cheese75g | 73 kcal

Lunch

650 kcal
Sesame Oil Ginger Chicken Soup with Rice650 kcal

Snack

150 kcal
nonfat Greek yogurt104g | 61 kcal
chia seeds10g | 51 kcal
raspberries74g | 38 kcal

Dinner

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

Saturday

Breakfast

350 kcal
Banana yogurt smoothie350 kcal
Ingredients and method
  • 198g nonfat Greek yogurt · 117 kcal
  • 117g banana · 104 kcal
  • 174g almond milk · 26 kcal
  • 17g peanut butter · 103 kcal
Blend the yogurt, banana, almond milk, and peanut butter until smooth.

Snack

150 kcal
pear152g | 87 kcal
almond yogurt98g | 63 kcal

Lunch

650 kcal
Peri Peri Chicken Couscous Protein Bowl650 kcal

Snack

150 kcal
raw broccoli
ranch dip49g | 95 kcal

Dinner

350 kcal
raw shrimp, peeled and deveined
raw green beans
raw potatoes
olive oil (for cooking)5g | 44 kcal
Total Calories1650

Sunday

Breakfast

350 kcal
cottage cheese234g | 229 kcal
banana136g | 121 kcal

Snack

150 kcal
cucumber123g | 18 kcal
feta cheese50g | 132 kcal

Lunch

650 kcal
Czech Sousedka Potato Pancake with Smoked Ham and Sauerkraut650 kcal

Snack

150 kcal
edamame124g | 150 kcal

Dinner

350 kcal
firm tofu118g | 169 kcal
raw carrots93g | 38 kcal
whole wheat bread39g | 99 kcal
olive oil (for cooking)5g | 44 kcal
Total Calories1650
Cooked weight Dry weight

Explore a filling week built around protein foods, vegetables, fruit, and fiber-rich staples. Ingredient portions and meal calories are shown for all seven days.

7 days, 5 meals daily. Portions are scaled to 1,650 kcal per day.