Monday
Breakfast
2 scrambled eggs with 1/4 cup shredded cheese
240 cal
1 slice whole wheat toast with 1 tsp butter
105 cal
Lunch
Grilled chicken wrap: 120g chicken, whole wheat tortilla, lettuce, tomato, 1 tbsp ranch dressing
390 cal
1 cup baby carrots
40 cal
Dinner
Baked salmon (140g) with garlic and lemon
280 cal
1 cup roasted Brussels sprouts with 1 tsp olive oil
90 cal
2/3 cup brown rice
145 cal
Snack
1 medium apple with 1.5 tbsp peanut butter
240 cal
Daily Total
1,530 cal
Tuesday
Breakfast
3/4 cup oatmeal with 1 sliced banana, 1 tbsp honey, and 1 tbsp chopped walnuts
340 cal
Lunch
Turkey and Swiss sandwich: 100g turkey, 1 slice Swiss, whole wheat bread, mustard, lettuce
370 cal
1 small pear
85 cal
Dinner
Beef stir-fry: 120g lean sirloin strips with broccoli, bell peppers, and soy sauce
310 cal
2/3 cup white rice
135 cal
Snack
1 cup Greek yogurt with 1/4 cup granola
250 cal
Daily Total
1,490 cal
Wednesday
Breakfast
Smoothie: 1 cup milk, 1 banana, 1/2 cup frozen mango, 1 scoop protein powder
350 cal
Lunch
Tuna melt: 1 can tuna with 1 tbsp mayo on whole wheat bread, 1 slice cheddar, broiled
420 cal
Dinner
Baked chicken breast (140g) with Italian herbs
230 cal
1 cup steamed green beans with garlic
40 cal
1 medium baked potato with 1 tbsp sour cream
200 cal
Snack
1/4 cup mixed nuts (almonds, cashews, walnuts)
210 cal
1 clementine
35 cal
Daily Total
1,485 cal
Thursday
Breakfast
2 eggs fried in 1 tsp butter
190 cal
2 strips turkey bacon
70 cal
1 slice whole wheat toast
70 cal
Lunch
Chicken noodle soup (2 cups, homestyle)
250 cal
6 whole wheat crackers
100 cal
1 medium banana
105 cal
Dinner
Pork chop (130g), pan-seared with rosemary
280 cal
1 cup roasted carrots with 1 tsp olive oil
80 cal
2/3 cup mashed sweet potato
150 cal
Snack
1 cup cottage cheese (low-fat) with 1/2 cup pineapple chunks
200 cal
Daily Total
1,495 cal
Friday
Breakfast
Whole wheat English muffin with 1 fried egg and 1 slice cheddar cheese
330 cal
1/2 cup orange juice
55 cal
Lunch
Black bean and corn salad: 1 cup black beans, corn, diced tomato, cilantro, lime dressing
340 cal
12 tortilla chips
150 cal
Dinner
Baked cod (150g) with breadcrumb topping
230 cal
1 cup roasted asparagus with lemon
50 cal
2/3 cup quinoa
150 cal
Snack
1 medium peach
60 cal
1 string cheese
80 cal
10 almonds
70 cal
Daily Total
1,515 cal
Saturday
Breakfast
2 small whole wheat pancakes with 2 tbsp maple syrup
290 cal
1/2 cup mixed berries
35 cal
1 turkey sausage link
70 cal
Lunch
Caesar salad: 2 cups romaine, 140g grilled chicken, 2 tbsp Caesar dressing, 1 tbsp Parmesan, croutons
430 cal
Dinner
Turkey meatballs (4 medium) with marinara sauce
280 cal
3/4 cup whole wheat spaghetti
150 cal
Side salad with 1 tsp olive oil and vinegar
55 cal
Snack
2 tbsp hummus with 1 cup celery and bell pepper strips
110 cal
1 medium orange
65 cal
Daily Total
1,485 cal
Sunday
Breakfast
Veggie omelet: 3 eggs, spinach, mushrooms, 2 tbsp feta cheese
300 cal
1 slice whole wheat toast with 1/4 avocado
130 cal
Lunch
Lentil soup (2 cups) with a squeeze of lemon
380 cal
1 small whole wheat roll
75 cal
Dinner
Grilled shrimp (150g) with garlic and parsley
200 cal
1 cup roasted zucchini and summer squash with 1 tsp olive oil
80 cal
2/3 cup couscous
120 cal
Snack
2 rice cakes with 1 tbsp almond butter and a few banana slices
210 cal
Herbal tea
0 cal
Daily Total
1,495 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.