Monday
Breakfast
2 scrambled eggs with 1/4 cup shredded cheddar and 2 tbsp salsa
250 cal
2 slices whole wheat toast with 1 tsp butter
195 cal
Lunch
Grilled chicken breast (150g) on a whole wheat bun with lettuce, tomato, avocado (1/4), and 1 tbsp mayo
540 cal
1 medium banana
105 cal
Dinner
Baked salmon fillet (170g) with garlic and herbs
350 cal
1 cup roasted broccoli with 1 tbsp olive oil
100 cal
3/4 cup brown rice
165 cal
Snack
1 medium apple with 2 tbsp peanut butter
285 cal
Daily Total
1,990 cal
Tuesday
Breakfast
1 cup oatmeal with 1 sliced banana, 2 tbsp chopped walnuts, 1 tbsp honey, and a splash of whole milk
470 cal
Lunch
Turkey and Swiss panini: 120g turkey, 2 slices Swiss, whole wheat bread, mustard, tomato, pressed with 1 tsp butter
520 cal
1 cup minestrone soup
120 cal
Dinner
Beef stir-fry: 160g lean sirloin strips with broccoli, bell pepper, snap peas, soy sauce, and 1 tsp sesame oil
380 cal
1 cup white rice
200 cal
Snack
Greek yogurt (200g) with 1/3 cup granola and 1/4 cup blueberries
320 cal
Daily Total
2,010 cal
Wednesday
Breakfast
Breakfast sandwich: whole wheat English muffin, 2 fried eggs, 1 slice American cheese, 2 strips bacon
470 cal
1/2 cup orange juice
55 cal
Lunch
Chicken quesadilla: whole wheat tortilla, 120g shredded chicken, 1/3 cup cheddar, 2 tbsp salsa, 1 tbsp sour cream
520 cal
1 medium pear
100 cal
Dinner
Baked pork chop (150g) with rosemary and garlic
290 cal
1 large baked sweet potato with 1 tbsp butter
240 cal
1 cup steamed green beans with a squeeze of lemon
40 cal
Snack
1/3 cup trail mix (peanuts, raisins, chocolate chips)
260 cal
Daily Total
1,975 cal
Thursday
Breakfast
Smoothie: 1 cup whole milk, 1 banana, 1/2 cup frozen mixed berries, 1 scoop protein powder, 1 tbsp peanut butter
480 cal
Lunch
BLT sandwich: 3 strips bacon, lettuce, tomato, 1 tbsp mayo, 2 slices sourdough bread
430 cal
1 cup chicken noodle soup
120 cal
Dinner
Grilled chicken thighs (2 skinless, 180g total) with barbecue sauce (2 tbsp)
380 cal
1 ear corn on the cob with 1 tbsp butter
155 cal
1 cup coleslaw with light dressing
90 cal
1/2 cup baked beans
120 cal
Snack
2 string cheeses
160 cal
1 medium orange
65 cal
Daily Total
2,000 cal
Friday
Breakfast
Veggie omelet: 3 eggs, mushrooms, spinach, bell pepper, 2 tbsp feta
310 cal
2 slices whole wheat toast with 1/3 avocado
230 cal
Lunch
Tuna salad wrap: 1 can tuna, 1 tbsp mayo, celery, in a whole wheat tortilla with lettuce
380 cal
1 cup lentil soup
200 cal
Dinner
Spaghetti with meat sauce: 1 cup whole wheat pasta, 150g lean ground beef, 1/2 cup marinara, 1 tbsp Parmesan
580 cal
Side salad (mixed greens, cherry tomatoes, cucumber) with 1 tbsp balsamic vinaigrette
60 cal
Snack
3 cups air-popped popcorn with 1 tsp butter and a pinch of salt
130 cal
1 medium peach
60 cal
1 string cheese
80 cal
Daily Total
2,030 cal
Saturday
Breakfast
3 medium pancakes with 2 tbsp maple syrup and 1 tbsp butter
420 cal
2 turkey sausage links
140 cal
1/2 cup sliced strawberries
25 cal
Lunch
Black bean burrito bowl: 1 cup black beans, 2/3 cup rice, diced tomato, corn, 1/4 avocado, 2 tbsp salsa, 1 tbsp sour cream, shredded lettuce
560 cal
Dinner
Baked cod (170g) with breadcrumb and herb topping
260 cal
1 cup roasted asparagus with 1 tbsp olive oil
90 cal
3/4 cup quinoa
170 cal
Snack
1/4 cup mixed nuts (almonds, cashews)
200 cal
1 cup grapes
100 cal
Daily Total
1,965 cal
Sunday
Breakfast
French toast: 2 slices whole wheat bread dipped in egg and cinnamon, cooked with 1 tsp butter, topped with 2 tbsp maple syrup
380 cal
2 slices Canadian bacon
90 cal
Lunch
Grilled shrimp (160g) over 2 cups mixed greens with 1/2 cup quinoa, cherry tomatoes, cucumber, feta (2 tbsp), 1 tbsp lemon vinaigrette
430 cal
1 whole wheat pita bread
80 cal
1 medium banana
105 cal
Dinner
Slow cooker chicken: 160g chicken breast with diced potatoes (1 cup), carrots, onion, and chicken broth
420 cal
1 small whole wheat dinner roll with 1 tsp butter
110 cal
1 cup steamed broccoli
55 cal
Snack
1 cup cottage cheese (low-fat) with 1/2 cup sliced peaches
190 cal
8 whole wheat crackers
140 cal
Daily Total
2,000 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.