Monday
Breakfast
Greek yogurt (150g) with 1/2 cup blueberries and 1 tbsp honey
220 cal
Black coffee or tea
5 cal
Lunch
Grilled chicken breast (120g) over mixed greens with cherry tomatoes, cucumber, and 1 tbsp balsamic vinaigrette
310 cal
1 small whole wheat roll
75 cal
Dinner
Baked salmon fillet (120g) with lemon and dill
240 cal
1 cup steamed broccoli with garlic
55 cal
1/2 cup brown rice
110 cal
Snack
1 medium apple with 1 tbsp peanut butter
190 cal
Daily Total
1,205 cal
Tuesday
Breakfast
1/2 cup oatmeal cooked with water, topped with 1 sliced banana and a pinch of cinnamon
210 cal
Green tea
2 cal
Lunch
Turkey and lettuce wrap: 100g sliced turkey, lettuce, tomato, mustard in a whole wheat tortilla
300 cal
1 cup carrot sticks
50 cal
Dinner
Chicken stir-fry: 120g chicken breast with bell peppers, snap peas, and soy sauce
290 cal
1/2 cup white rice
100 cal
Snack
1/4 cup almonds (about 14 almonds)
210 cal
1 clementine
35 cal
Daily Total
1,197 cal
Wednesday
Breakfast
2 scrambled eggs cooked with cooking spray
150 cal
1 slice whole wheat toast with 1 tsp butter
105 cal
Lunch
Tuna salad: 1 can tuna (drained), 1 tbsp light mayo, celery, on a bed of spinach
250 cal
5 whole wheat crackers
80 cal
Dinner
Lean ground turkey (100g) with marinara sauce over 1/2 cup whole wheat spaghetti
380 cal
Side salad with 1 tsp olive oil
60 cal
Snack
1 medium banana
105 cal
1 string cheese
80 cal
Daily Total
1,210 cal
Thursday
Breakfast
Smoothie: 1 cup unsweetened almond milk, 1/2 banana, 1/2 cup frozen strawberries, 1 scoop protein powder
230 cal
1 slice whole wheat toast
70 cal
Lunch
Black bean soup (1.5 cups) with diced onion and cumin
280 cal
2 tbsp plain Greek yogurt (topping)
20 cal
6 saltine crackers
75 cal
Dinner
Baked cod fillet (140g) with paprika
170 cal
1 cup roasted zucchini and cherry tomatoes with 1 tsp olive oil
80 cal
1 medium baked sweet potato
130 cal
Snack
1 cup sliced cucumber with 2 tbsp hummus
90 cal
1 medium orange
65 cal
Daily Total
1,210 cal
Friday
Breakfast
1 whole wheat English muffin with 1 tbsp almond butter
230 cal
1/2 cup mixed berries
35 cal
Lunch
Grilled shrimp (120g) over 2 cups mixed greens with 1 tbsp lemon vinaigrette
220 cal
1/2 cup quinoa
110 cal
Dinner
Baked chicken thigh (skinless, 130g) with herbs
240 cal
1 cup roasted cauliflower with garlic
70 cal
1/2 cup mashed potatoes (no butter)
80 cal
Snack
1 medium pear
100 cal
1.5 tbsp peanut butter
140 cal
Daily Total
1,225 cal
Saturday
Breakfast
1 slice whole wheat toast with 1/4 mashed avocado and a pinch of salt
160 cal
1 hard-boiled egg
78 cal
1/2 cup sliced strawberries
25 cal
Lunch
Chicken Caesar salad: 120g grilled chicken, romaine, 1 tbsp Caesar dressing, 1 tbsp Parmesan
330 cal
5 croutons
40 cal
Dinner
Pork tenderloin (120g), baked with rosemary
200 cal
1 cup steamed green beans
35 cal
2/3 cup couscous
120 cal
Snack
2 cups air-popped popcorn
60 cal
1 medium orange
65 cal
12 raw cashews
100 cal
Daily Total
1,213 cal
Sunday
Breakfast
1 small whole wheat pancake with 1 tbsp maple syrup
170 cal
1/2 cup sliced strawberries
25 cal
1 turkey sausage link
70 cal
Lunch
Veggie and hummus wrap: whole wheat tortilla, 3 tbsp hummus, spinach, shredded carrot, bell pepper
310 cal
1 small apple
75 cal
Dinner
Grilled tilapia fillet (140g) with lime
175 cal
1 cup roasted asparagus with 1 tsp olive oil
80 cal
2/3 cup wild rice
110 cal
Snack
1 cup cottage cheese (low-fat) with a few slices of pineapple
185 cal
Daily Total
1,200 cal
This meal plan is a general guide. Adjust portions based on your needs. Talk to a nutritionist for a personalized plan.
Use our Calorie Calculator to find your daily target. Check our Macro Calculator for your protein, carbs, and fat split.