Quick & Easy meal plan: 1,650 kcal per day

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Daily calories 1,650 kcal

Monday

whole wheat bread58g | 146 kcal

ham69g | 100 kcal

avocado52g | 83 kcal

tomatoes114g | 21 kcal

apple141g | 73 kcal

almonds13g | 77 kcal

Peri Peri Chicken Couscous Protein Bowl650 kcal

cucumber201g | 30 kcal

hummus51g | 120 kcal

tuna140g | 163 kcal

cucumber154g | 23 kcal

avocado75g | 120 kcal

olive oil (for cooking)5g | 44 kcal

Tuesday

skyr290g | 174 kcal

apple227g | 118 kcal

walnuts9g | 58 kcal

carrot sticks95g | 39 kcal

hummus47g | 111 kcal

Hakka Salt-Baked Chicken Thigh with Scallion Ginger Dip650 kcal

blueberries123g | 70 kcal

sunflower seeds14g | 80 kcal

raw shrimp, peeled and deveined

asparagus134g | 27 kcal

raw potatoes

olive oil (for cooking)5g | 44 kcal

Wednesday

Tofu scramble with toast350 kcal

Ingredients and method

120g firm tofu · 173 kcal
5g olive oil · 46 kcal
35g whole wheat bread · 87 kcal
86g raw spinach · 20 kcal
131g tomatoes · 24 kcal

Crumble the tofu and cook in olive oil with spinach and tomatoes until hot. Serve with toast.

cottage cheese109g | 107 kcal

peach111g | 43 kcal

Moroccan Shrimp and Tomato Tagine with Olives and Cumin650 kcal

cottage cheese111g | 109 kcal

blueberries73g | 41 kcal

raw chicken breast

raw broccoli

dry quinoa

olive oil (for cooking)5g | 44 kcal

Thursday

nonfat Greek yogurt236g | 139 kcal

banana119g | 106 kcal

walnuts16g | 105 kcal

boiled egg81g | 125 kcal

cucumber slices168g | 25 kcal

Braised Cabbage with Pork and Prunes650 kcal

walnuts16g | 105 kcal

apple87g | 45 kcal

raw lean beef

raw kale

raw sweet potatoes

olive oil (for cooking)5g | 44 kcal

Friday

whole wheat bread57g | 143 kcal

mozzarella57g | 169 kcal

tomatoes137g | 25 kcal

cucumber89g | 13 kcal

puffed rice cakes14g | 53 kcal

peanut butter16g | 97 kcal

Pineapple Peanut Tofu Stir Fry650 kcal

nonfat Greek yogurt140g | 82 kcal

chia seeds14g | 68 kcal

firm tofu117g | 168 kcal

raw spinach83g | 19 kcal

dry white rice

olive oil (for cooking)5g | 44 kcal

Saturday

White beans and tomato toast350 kcal

Ingredients and method

108g cannellini beans · 150 kcal
54g whole wheat bread · 136 kcal
161g tomatoes · 29 kcal
4g olive oil · 35 kcal

Warm the beans and tomatoes with olive oil, then spoon over toast.

nonfat Greek yogurt186g | 110 kcal

strawberries126g | 40 kcal

Chicken and Macadamia Rissoles with Tomato Onion Relish650 kcal

cucumber177g | 26 kcal

cream cheese35g | 124 kcal

raw salmon

raw carrots101g | 41 kcal

whole wheat bread41g | 104 kcal

olive oil (for cooking)5g | 44 kcal

Sunday

cottage cheese187g | 183 kcal

whole wheat bread52g | 132 kcal

tomatoes114g | 20 kcal

cucumber98g | 15 kcal

celery sticks81g | 11 kcal

cream cheese40g | 139 kcal

Rosewater Cardamom Rice Pudding with Pistachios650 kcal

cucumber201g | 30 kcal

hummus51g | 120 kcal

raw turkey breast

raw green beans

dry brown rice

olive oil (for cooking)5g | 44 kcal

Explore seven days of straightforward meals. Every linked recipe is rated Easy, with ingredient quantities and cooking instructions available from the plan.

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

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Quick & Easy meal plan: 1,650 kcal per day

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