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High satiety 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 bread52g | 132 kcal
ham52g | 76 kcal
cheddar cheese33g | 134 kcal
tomatoes196g | 35 kcal
cucumber152g | 23 kcal

Snack

200 kcal
apple173g | 90 kcal
peanut butter18g | 110 kcal

Lunch

800 kcal
Karaage Don with Sesame Cucumber800 kcal

Snack

200 kcal
raw carrots121g | 50 kcal
hummus42g | 99 kcal
raspberries98g | 51 kcal

Dinner

400 kcal
raw salmon
asparagus100g | 20 kcal
raw sweet potatoes
olive oil (for cooking)6g | 50 kcal
Total Calories2000

Tuesday

Breakfast

400 kcal
peanut butter29g | 171 kcal
whole wheat bread67g | 168 kcal
banana68g | 61 kcal

Snack

200 kcal
cottage cheese113g | 110 kcal
walnuts14g | 90 kcal

Lunch

800 kcal
Cape Verdean Tuna and Sweet Potato Stew800 kcal

Snack

200 kcal
celery113g | 16 kcal
almond butter18g | 110 kcal
raisins25g | 74 kcal

Dinner

400 kcal
raw lean beef
cauliflower136g | 34 kcal
raw green beans
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
banana150g | 133 kcal
coconut yogurt152g | 67 kcal

Lunch

800 kcal
Cajun Tamari Salmon with Coconut Grits, Charred Corn and Pineapple800 kcal

Snack

200 kcal
sliced bell pepper143g | 37 kcal
hummus69g | 163 kcal

Dinner

400 kcal
raw shrimp, peeled and deveined
peas99g | 80 kcal
dry brown rice
olive oil (for cooking)6g | 50 kcal
Total Calories2000

Thursday

Breakfast

400 kcal
boiled egg90g | 140 kcal
whole wheat bread65g | 163 kcal
cheddar cheese19g | 78 kcal
tomatoes105g | 19 kcal

Snack

200 kcal
strawberries214g | 68 kcal
plain whole-milk yogurt216g | 132 kcal

Lunch

800 kcal
Braised Cabbage with Pork and Prunes800 kcal

Snack

200 kcal
radishes146g | 23 kcal
hummus75g | 177 kcal

Dinner

400 kcal
raw chicken thigh
butternut squash217g | 98 kcal
raw broccoli
olive oil (for cooking)6g | 50 kcal
Total Calories2000

Friday

Breakfast

400 kcal
whole wheat bread64g | 161 kcal
mozzarella64g | 192 kcal
tomatoes193g | 35 kcal
balsamic vinegar14g | 12 kcal

Snack

200 kcal
kiwi167g | 102 kcal
cottage cheese100g | 98 kcal

Lunch

800 kcal
Sesame Oil Ginger Chicken Soup with Rice800 kcal

Snack

200 kcal
nonfat Greek yogurt138g | 81 kcal
chia seeds14g | 68 kcal
raspberries99g | 51 kcal

Dinner

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

Saturday

Breakfast

400 kcal
Banana yogurt smoothie400 kcal
Ingredients and method
  • 226g nonfat Greek yogurt · 133 kcal
  • 133g banana · 119 kcal
  • 199g almond milk · 30 kcal
  • 20g peanut butter · 118 kcal
Blend the yogurt, banana, almond milk, and peanut butter until smooth.

Snack

200 kcal
pear203g | 115 kcal
almond yogurt130g | 85 kcal

Lunch

800 kcal
Peri Peri Chicken Couscous Protein Bowl800 kcal

Snack

200 kcal
raw broccoli
ranch dip65g | 127 kcal

Dinner

400 kcal
raw shrimp, peeled and deveined
raw green beans
raw potatoes
olive oil (for cooking)6g | 50 kcal
Total Calories2000

Sunday

Breakfast

400 kcal
cottage cheese267g | 262 kcal
banana155g | 138 kcal

Snack

200 kcal
cucumber164g | 25 kcal
feta cheese66g | 175 kcal

Lunch

800 kcal
Czech Sousedka Potato Pancake with Smoked Ham and Sauerkraut800 kcal

Snack

200 kcal
edamame165g | 200 kcal

Dinner

400 kcal
firm tofu135g | 194 kcal
raw carrots106g | 43 kcal
whole wheat bread45g | 113 kcal
olive oil (for cooking)6g | 50 kcal
Total Calories2000
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 2,000 kcal per day.