Monday
Breakfast
2 scrambled eggs with 1/4 cup shredded cheddar
240 cal
2 slices whole wheat toast with 1 tbsp butter
230 cal
Lunch
Grilled chicken sandwich: 140g chicken breast, whole wheat bun, lettuce, tomato, 1 tbsp mayo
460 cal
1 cup mixed fruit (grapes, melon, strawberries)
75 cal
Dinner
Pan-seared salmon (150g) with dill and lemon
310 cal
1 cup roasted broccoli with 1 tbsp olive oil
100 cal
3/4 cup brown rice
165 cal
Snack
1 medium banana with 1.5 tbsp peanut butter
250 cal
Daily Total
1,830 cal
Tuesday
Breakfast
1 cup oatmeal with 1 sliced banana, 1 tbsp honey, and 2 tbsp chopped pecans
420 cal
Lunch
Turkey club sandwich: 100g turkey, 2 strips bacon, lettuce, tomato, mayo, whole wheat bread
480 cal
1 cup tomato soup
90 cal
Dinner
Beef tacos (2): seasoned lean ground beef (140g), corn tortillas, shredded lettuce, diced tomato, 2 tbsp salsa, 2 tbsp sour cream
480 cal
1/2 cup refried beans
120 cal
Snack
Greek yogurt (200g) with 1/4 cup granola and a drizzle of honey
250 cal
Daily Total
1,840 cal
Wednesday
Breakfast
Breakfast burrito: 2 scrambled eggs, 2 tbsp black beans, 2 tbsp salsa, 2 tbsp cheese in a whole wheat tortilla
420 cal
Lunch
Chicken Caesar salad: 140g grilled chicken, romaine, 2 tbsp Caesar dressing, 2 tbsp Parmesan, croutons
470 cal
1 small whole wheat roll with 1 tsp butter
110 cal
Dinner
Baked pork tenderloin (150g) with rosemary and garlic
260 cal
1 cup roasted sweet potato cubes with 1 tsp olive oil
180 cal
1 cup steamed green beans with a squeeze of lemon
40 cal
Snack
1/3 cup mixed nuts (almonds, walnuts, cashews)
280 cal
1 medium orange
65 cal
Daily Total
1,825 cal
Thursday
Breakfast
2 whole wheat waffles with 2 tbsp maple syrup
320 cal
1/2 cup blueberries
40 cal
2 turkey sausage links
140 cal
Lunch
Tuna salad sandwich: 1 can tuna, 1 tbsp mayo, celery, on whole wheat bread with lettuce
400 cal
1 medium apple
95 cal
Dinner
Chicken thighs (2 skinless, 170g total) baked with lemon and herbs
360 cal
1 cup roasted cauliflower with garlic and 1 tbsp olive oil
110 cal
2/3 cup mashed potatoes with 1 tsp butter
150 cal
Snack
2 rice cakes with 1.5 tbsp almond butter
190 cal
Daily Total
1,805 cal
Friday
Breakfast
Smoothie: 1 cup whole milk, 1 banana, 1/2 cup frozen strawberries, 1 scoop protein powder, 1 tbsp flaxseed
420 cal
Lunch
Black bean bowl: 1 cup black beans, 2/3 cup rice, diced tomato, corn, 2 tbsp salsa, 1/4 avocado
540 cal
Dinner
Baked tilapia (160g) with Cajun seasoning
220 cal
1 cup roasted asparagus with 1 tsp olive oil
70 cal
3/4 cup quinoa
170 cal
Side salad with 1 tbsp vinaigrette
50 cal
Snack
1 cup cottage cheese (low-fat) with 1/2 cup pineapple
200 cal
6 whole wheat crackers
100 cal
Daily Total
1,770 cal
Saturday
Breakfast
Veggie omelet: 3 eggs, mushrooms, spinach, bell pepper, 2 tbsp feta cheese
330 cal
1 slice whole wheat toast with 1/4 avocado
130 cal
Lunch
Grilled shrimp (150g) over 2 cups mixed greens with 1/2 cup quinoa, cherry tomatoes, cucumber, 1 tbsp lemon vinaigrette
440 cal
1 whole wheat pita bread
80 cal
Dinner
Spaghetti with meat sauce: 3/4 cup whole wheat pasta, 130g lean ground turkey, 1/2 cup marinara
480 cal
1 cup steamed broccoli
55 cal
1 tbsp grated Parmesan
22 cal
Snack
1 medium pear
100 cal
1 string cheese
80 cal
10 almonds
70 cal
Daily Total
1,787 cal
Sunday
Breakfast
3 small pancakes with 2 tbsp maple syrup and 1 tbsp butter
380 cal
1/2 cup sliced strawberries
25 cal
Lunch
Lentil soup (2 cups) with a squeeze of lemon
400 cal
1 whole wheat roll with 1 tsp butter
140 cal
Dinner
Grilled chicken breast (160g) with barbecue sauce (2 tbsp)
300 cal
1 ear corn on the cob with 1 tsp butter
130 cal
1 cup coleslaw (light dressing)
90 cal
1/2 cup baked beans
120 cal
Snack
3 cups air-popped popcorn with a light dusting of salt
95 cal
1 medium orange
65 cal
1 string cheese
80 cal
Daily Total
1,825 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.