Meal Plan

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Browse through the entire week's meal plan below. Each day includes lunch, dinner, and daily nutritional totals including breakfast.

Monday

Breakfast: High Protein Smoothie

Ingredients:
  • 300ml plant-based milk
  • 30g protein powder
  • 1 banana
  • 15g peanut butter
  • 5g chia seeds
  • 100g frozen berries
  • Ice cubes (optional)
Nutrition:
Calories: 400 kcal Protein: 30g Carbs: 40g Fat: 10g

Lunch: Grilled Chicken Breast with Quinoa Salad & Hummus

Ingredients:
  • 250g chicken breast
  • 75g quinoa (dry weight)
  • 80g cherry tomatoes, halved
  • 50g cucumber, diced
  • 15g red onion, finely diced
  • 60g hummus
  • 2 tbsp olive oil
  • ½ lemon, juiced
  • Salt, pepper, and herbs to taste
Nutrition:
Calories: 1,000 kcal Protein: 70g Carbs: 60g Fat: 35g

Dinner: Stir-Fried Tofu with Brown Rice & Broccoli

Ingredients:
  • 250g firm tofu, drained and pressed
  • 75g brown rice (dry weight)
  • 200g broccoli, cut into florets
  • 2 cloves garlic, minced
  • 2 tbsp soy sauce (or tamari for gluten-free)
  • 2 tbsp sesame oil
  • 1 tsp ginger, grated (optional)
  • 1 tsp honey or maple syrup (optional)
  • Sesame seeds for garnish (optional)
Nutrition:
Calories: 1,100 kcal Protein: 60g Carbs: 75g Fat: 40g

Daily Totals

Calories

2,500 kcal

Protein

160g

Carbs

175g

Fat

85g

Breakdown:

  • Breakfast: 400 kcal | 30g protein | 40g carbs | 10g fat
  • Lunch: 1,000 kcal | 70g protein | 60g carbs | 35g fat
  • Dinner: 1,100 kcal | 60g protein | 75g carbs | 40g fat
  • Water Intake Target: 3-4 liters

Tuesday

Breakfast: High Protein Smoothie

Ingredients:
  • 300ml plant-based milk
  • 30g protein powder
  • 1 banana
  • 15g peanut butter
  • 5g chia seeds
  • 100g frozen berries
  • Ice cubes (optional)
Nutrition:
Calories: 400 kcal Protein: 30g Carbs: 40g Fat: 10g

Lunch: Cod Wraps with Spinach & Yogurt Sauce

Ingredients:
  • 250g cod fillets
  • 2 large whole wheat wraps
  • 50g carrot, grated
  • 30g fresh spinach
  • 50g Greek yogurt
  • 1 clove garlic, minced
  • ½ lemon, juiced
  • Salt, pepper, paprika to taste
  • 1 tsp olive oil for cooking
Nutrition:
Calories: 950 kcal Protein: 70g Carbs: 55g Fat: 30g

Dinner: Salmon with Couscous & Peas

Ingredients:
  • 250g salmon fillet
  • 90g couscous (dry weight)
  • 200g fresh or frozen peas
  • 2 tbsp olive oil
  • 1 lemon (half for juice, half cut into wedges for serving)
  • 1 clove garlic, minced (optional)
  • Fresh herbs (dill, parsley, or mint)
  • Salt and pepper to taste
Nutrition:
Calories: 1,150 kcal Protein: 75g Carbs: 65g Fat: 40g

Daily Totals

Calories

2,500 kcal

Protein

175g

Carbs

160g

Fat

80g

Breakdown:
  • Breakfast: 400 kcal | 30g protein | 40g carbs | 10g fat
  • Lunch: 950 kcal | 70g protein | 55g carbs | 30g fat
  • Dinner: 1,150 kcal | 75g protein | 65g carbs | 40g fat
  • Water Intake Target: 3-4 liters

Wednesday

Breakfast: High Protein Smoothie

Ingredients:
  • 300ml plant-based milk
  • 30g protein powder
  • 1 banana
  • 15g peanut butter
  • 5g chia seeds
  • 100g frozen berries
  • Ice cubes (optional)
Nutrition:
Calories: 400 kcal Protein: 30g Carbs: 40g Fat: 10g

Lunch: Lentil & Veggie Stew

Ingredients:
  • 100g dry lentils
  • 100g carrot, diced
  • 70g celery, diced
  • 60g onion, diced
  • 2 cloves garlic, minced
  • 250g canned tomatoes
  • 250ml vegetable broth
  • 2 tbsp olive oil
  • Salt, pepper, and herbs to taste
Nutrition:
Calories: 1,000 kcal Protein: 60g Carbs: 80g Fat: 30g

Dinner: Pork Strips with Sweet Potato Mash & Spinach

Ingredients:
  • 250g pork loin, cut into strips
  • 350g sweet potato
  • 50g fresh spinach
  • 2 cloves garlic, minced
  • 1 sprig rosemary (or 1 tsp dried)
  • 3 tbsp olive oil, divided
  • Salt and pepper to taste
Nutrition:
Calories: 1,100 kcal Protein: 70g Carbs: 60g Fat: 40g

Daily Totals

Calories

2,500 kcal

Protein

160g

Carbs

180g

Fat

80g

Breakdown:
  • Breakfast: 400 kcal | 30g protein | 40g carbs | 10g fat
  • Lunch: 1,000 kcal | 60g protein | 80g carbs | 30g fat
  • Dinner: 1,100 kcal | 70g protein | 60g carbs | 40g fat
  • Water Intake Target: 3-4 liters

Thursday

Breakfast: High Protein Smoothie

Ingredients:
  • 300ml plant-based milk
  • 30g protein powder
  • 1 banana
  • 15g peanut butter
  • 5g chia seeds
  • 100g frozen berries
  • Ice cubes (optional)
Nutrition:
Calories: 400 kcal Protein: 30g Carbs: 40g Fat: 10g

Lunch: Chickpea Salad Bowl

Ingredients:
  • 180g chickpeas (canned, drained)
  • 100g cherry tomatoes, halved
  • 60g cucumber, diced
  • 45g feta cheese, crumbled
  • 80g Greek yogurt
  • 2 tbsp olive oil
  • 1/2 lemon, juiced
  • Fresh herbs (mint, parsley)
  • Salt and pepper to taste
Nutrition:
Calories: 1,000 kcal Protein: 55g Carbs: 70g Fat: 35g

Dinner: Chicken Stir-Fry with Udon Noodles

Ingredients:
  • 250g chicken breast, sliced
  • 200g udon noodles
  • 120g bok choy, chopped
  • 70g carrot, julienned
  • 70g bell pepper, sliced
  • 2 cloves garlic, minced
  • 2 tbsp soy sauce
  • 2 tbsp sesame oil
  • 1 tsp ginger, grated (optional)
  • Sesame seeds for garnish (optional)
Nutrition:
Calories: 1,100 kcal Protein: 70g Carbs: 75g Fat: 35g

Daily Totals

Calories

2,500 kcal

Protein

155g

Carbs

185g

Fat

80g

Breakdown:
  • Breakfast: 400 kcal | 30g protein | 40g carbs | 10g fat
  • Lunch: 1,000 kcal | 55g protein | 70g carbs | 35g fat
  • Dinner: 1,100 kcal | 70g protein | 75g carbs | 35g fat
  • Water Intake Target: 3-4 liters

Friday

Breakfast: High Protein Smoothie

Ingredients:
  • 300ml plant-based milk
  • 30g protein powder
  • 1 banana
  • 15g peanut butter
  • 5g chia seeds
  • 100g frozen berries
  • Ice cubes (optional)
Nutrition:
Calories: 400 kcal Protein: 30g Carbs: 40g Fat: 10g

Lunch: Tuna & Avocado Toast

Ingredients:
  • 3 cans tuna (about 240g total), drained
  • 1 avocado, mashed
  • 3 slices whole grain bread
  • 1/2 lemon, juiced
  • 1 tbsp olive oil
  • Salt, pepper, and herbs to taste
  • Red pepper flakes (optional)
Nutrition:
Calories: 950 kcal Protein: 65g Carbs: 55g Fat: 40g

Dinner: Cod Fillet with Roasted Veggies & Couscous

Ingredients:
  • 250g cod fillet
  • 90g couscous (dry weight)
  • 100g zucchini, sliced
  • 100g cherry tomatoes, halved
  • 50g red onion, sliced
  • 3 tbsp olive oil, divided
  • 1 lemon (half juiced, half cut into wedges)
  • 2 cloves garlic, minced
  • Fresh herbs (parsley, dill)
  • Salt and pepper to taste
Nutrition:
Calories: 1,150 kcal Protein: 70g Carbs: 65g Fat: 35g

Daily Totals

Calories

2,500 kcal

Protein

165g

Carbs

160g

Fat

85g

Breakdown:
  • Breakfast: 400 kcal | 30g protein | 40g carbs | 10g fat
  • Lunch: 950 kcal | 65g protein | 55g carbs | 40g fat
  • Dinner: 1,150 kcal | 70g protein | 65g carbs | 35g fat
  • Water Intake Target: 3-4 liters

Saturday

Lunch: Greek Chickpea Wraps

Ingredients:
  • 180g chickpeas (canned, drained)
  • 80g Greek yogurt
  • 80g tomato, diced
  • 60g cucumber, diced
  • 40g red onion, finely diced
  • 2 large whole wheat wraps
  • 1/2 lemon, juiced
  • 2 tbsp olive oil
  • Fresh herbs (mint, dill, parsley)
  • Salt and pepper to taste
Nutrition:
Calories: 950 kcal Protein: 55g Carbs: 65g Fat: 40g

Dinner: Seared Halloumi Bowl with Quinoa & Veggies

Ingredients:
  • 250g halloumi cheese, sliced
  • 90g quinoa (dry weight)
  • 100g zucchini, sliced
  • 80g cherry tomatoes, halved
  • 40g fresh spinach
  • 3 tbsp olive oil, divided
  • 1 lemon, juiced
  • 1 clove garlic, minced
  • Fresh herbs (mint, parsley)
  • Salt and pepper to taste
Nutrition:
Calories: 1,150 kcal Protein: 60g Carbs: 65g Fat: 40g

Daily Totals

Calories

2,500 kcal

Protein

145g

Carbs

170g

Fat

90g

Breakdown:
  • Breakfast: 400 kcal | 30g protein | 40g carbs | 10g fat
  • Lunch: 950 kcal | 55g protein | 65g carbs | 40g fat
  • Dinner: 1,150 kcal | 60g protein | 65g carbs | 40g fat
  • Water Intake Target: 3-4 liters

Sunday

Lunch: Chicken Caesar Salad

Ingredients:
  • 250g chicken breast
  • 1 head romaine lettuce, chopped
  • 2 eggs, hard-boiled and sliced
  • 60g parmesan cheese, shaved
  • 40g Caesar dressing
  • 30g croutons
  • 1 tbsp olive oil
  • Salt and pepper to taste
Nutrition:
Calories: 1,000 kcal Protein: 70g Carbs: 35g Fat: 40g

Dinner: Pasta with Lentil Bolognese & Broccoli

Ingredients:
  • 100g whole wheat pasta (dry weight)
  • 200g broccoli, cut into florets
  • 250g cooked lentils (or canned, drained)
  • 70g onion, diced
  • 80g carrot, diced
  • 250g canned tomatoes
  • 2 cloves garlic, minced
  • 2 tbsp olive oil
  • 1 tsp dried herbs (oregano, basil, thyme)
  • Salt and pepper to taste
Nutrition:
Calories: 1,100 kcal Protein: 60g Carbs: 75g Fat: 35g

Daily Totals

Calories

2,500 kcal

Protein

160g

Carbs

150g

Fat

85g

Breakdown:
  • Breakfast: 400 kcal | 30g protein | 40g carbs | 10g fat
  • Lunch: 1,000 kcal | 70g protein | 35g carbs | 40g fat
  • Dinner: 1,100 kcal | 60g protein | 75g carbs | 35g fat
  • Water Intake Target: 3-4 liters