Sample weekly meal plan: 1600 and 2400 kcal

This sample menu gives you a seven-day meal plan at two calorie levels: 1600 kcal and 2400 kcal. Five meals a day, a protein-rich structure and specific amounts — a starting point you can adjust the portions from.

Who this sample menu is for

The 1600-calorie plan suits a moderately active woman weighing about 65 kilos. The 2400-calorie plan suits a moderately active man weighing about 90 kilos. If you need more or less energy, vary the number and size of the portions. Focus on low-calorie foods.

As for training: go to the gym three times a week, with each workout lasting 1–1.5 hours. Do aerobic training 5–7 times a week, for 30–45 minutes at a time.

Sample weekly menu, day by day

Each day has two columns: the first number is for 1600 kcal, the second for 2400 kcal.

Monday

• Breakfast: egg 1 / 1; light margarine 1 tsp / 2 tsp; bacon 2 / 3 slices; white bread 1 / 1 slice; jam 2 tsp / 1 tbsp; orange juice 1/2 / 1 glass.
• Snack: fat-free cottage cheese 0.5 / 1 cup; orange 1 / 1.
• Lunch: turkey fillet 60 g / 90 g; mustard; low-fat mayonnaise 2 tsp / 1 tbsp; wholegrain bread 1 / 2 slices; sliced tomato 2 / 2; fat-free milk 1/2 / 1 glass; carrot 1 / 2.
• Snack: meal replacement drink Tai Kane No1 2–3 / 3–4 tbsp. Nearly 250–300 calories and 35–42 g protein.
• Dinner: chicken breast fillet 90 g / 150 g; olive oil 1½ tsp / 2 tsp; herbs (pepper, basil, onion and garlic powder); white beans 1/3 / 1/2 cup; creamy mushroom soup 1/3 / 1/2 cup; pasta (dry weight) 90 g / 120 g; Parmesan 4 tsp / 2 tbsp.

Preparation: boil the pasta until soft and drain it. Cut the chicken into small pieces and cook it in a pan with the olive oil. Add the soup, beans and seasonings. Simmer on low heat for 10–15 minutes, then pour over the pasta.

Daily nutritional value: 1533 / 2295 kcal; protein 121 / 181 g; carbohydrates 161 / 242 g; fat 45 / 67 g; dietary fiber 16 / 24 g.

Tuesday

• Breakfast: oat flake porridge (dry weight) 0.5 / 1 cup; brown sugar 2 tsp / 1 tbsp; fat-free milk 1 / 1½ glasses; apricot 1 / 1.
• Snack: low-fat fruit yogurt 150 g / 200 g; banana 1 / 1.
• Lunch (tortilla): tortilla 1 / 1; egg whites 2 / 3; tomato 1 / 1; onion 2 tsp / 3 tsp chopped; corn 2 tbsp / 3 tbsp; salsa 2 tsp / 3 tsp. Cook the vegetables until soft, add the egg whites and wrap it all in the tortilla.
• Snack: Tai Kane No1 2–3 / 3–4 tbsp.
• Dinner: chicken breast fillet 150 g / 200 g; tomato sauce 3 / 4 tbsp; low-fat mozzarella 60 g / 90 g; potato 1 / 1; low-fat sour cream 2 / 3 tsp; boiled broccoli or mixed root vegetables 1 / 1½ cups.

Daily nutritional value: 1640 / 2460 kcal; protein 144 / 216 g; carbohydrates 218 / 327 g; fat 21 / 32 g; dietary fiber 27 / 40 g.

Wednesday

• Breakfast: corn flakes 1 / 1.5 cups; fat-free milk 1 / 1.5 glasses; unsweetened grapefruit juice 0.5 / 1 glass; egg + egg whites 1+3 / 1+4.
• Snack: low-fat cottage cheese 2/3 / 1 cup; fruit salad 2/3 / 1 cup.
• Lunch: beef 60 g / 90 g; mustard; low-fat mayonnaise 2 tsp / 1 tbsp; wholegrain bread 1 / 2 slices.
• Snack: Tai Kane No1 2–3 / 3–4 tbsp.
• Dinner: tofu 90 g / 150 g; soybean oil 1 / 2 tsp; soy sauce, ginger, pepper, onion powder; water 2/3 / 1 cup; vegetables 2/3 / 1 cup; black beans 1/3 / 1/2 cup; egg noodles (dry weight) 90 g / 120 g.

Daily nutritional value: 1567 / 2350 kcal; protein 127 / 190 g; carbohydrates 243 / 162 g; fat 46 / 69 g; dietary fiber 26 / 39 g.

Thursday

• Breakfast: rye-wheat bread 2 / 3 slices; egg + egg whites 1+2 / 1+3; low-fat margarine 1 / 1.5 tsp.
• Snack: banana 1 / 1; fat-free milk 1 / 1.5 glasses.
• Lunch (crab sandwich): crab meat 90 g / 150 g; celery 1/4 / 1/3 cup chopped; tomato 1/2 / 1/2 sliced; fat-free cottage cheese 1/4 / 1/3 cup; wholegrain bread 2 / 3 slices; pear 1 / 1.
• Snack: Tai Kane No1 2–3 / 3–4 tbsp.
• Dinner: chicken breast fillet in lemon marinade 180 g / 250 g; potato 1 / 1; vegetables 1 / 1 cup.

Daily nutritional value: 1590 / 2385 kcal; protein 153 / 230 g; carbohydrates 183 / 275 g; fat 27 / 40 g; fiber 30 / 45 g.

Friday

• Breakfast: oat pancakes 2 / 2.
• Snack: low-fat cottage cheese 1 / 1½ cups; orange 1 / 1.
• Lunch (chicken sandwich): baked chicken breast fillet 120 g / 200 g; whole-grain bread 2 / 3 slices; mustard, lettuce; carrot 1 / 1.
• Snack: Tai Kane No1 2–3 / 3–4 tbsp.
• Dinner: chicken breast fillet 150 g / 180 g; soy sauce 2 / 3 tsp; garlic mashed potato 1 / 1, skim milk 2 / 2 tbsp, light margarine 1 / 1.5 tsp; boiled root vegetables 1 / 1 cup.

Daily nutritional value: 1650 / 2475 kcal; protein 148 / 222 g; carbohydrates 204 / 306 g; fat 27 / 40 g; fiber 18 / 27 g.

Saturday

• Breakfast: skim milk 1 / 1.5 glasses; protein bar; grapefruit 1 / 1.
• Snack: low-fat cottage cheese 2/3 / 1 cup; orange 1 / 1.
• Lunch: salmon 60 g / 90 g; mustard; low-fat mayonnaise 2 tsp / 1 tbsp; whole-grain bread 2 / 2 slices; tomato 1/2 / 1/2 sliced; skim milk 2/3 / 1 glass; fruit salad 2/3 / 1 cup.
• Snack: Tai Kane No1 2–3 / 3–4 tbsp.
• Dinner: eat whatever you like — but only in one sitting at the table.

Daily nutritional value: 1667 / 2474 kcal; protein 118 / 177 g; carbohydrates 197 / 296 g; fat 46 / 65 g; fiber 19 / 28 g.

Sunday

• Breakfast: oat flake porridge (dry weight) 1 / 1.5 cups; water 1 / 1.5 glasses; berries 0.5 / 0.5 cups; Tai Kane No1 protein powder 2–3 / 3–4 tbsp. Bring the water to a boil, add the oat flakes, and as it thickens add the berries and protein; simmer on low heat for 5–10 minutes.
• Snack: apple 1 / 1; skim milk 1 / 1½ cups.
• Lunch (tuna sandwich): canned tuna in water 90 g / 120 g; lettuce 3 / 4 leaves; tomato 1/2 / 1/2 sliced; fat-free cottage cheese 60 g / 90 g; whole-grain bread 2 / 3 slices; pear 1 / 1.
• Snack: Tai Kane No1 2–3 / 3–4 tbsp.
• Dinner: salmon medallion baked in foil 150 g / 200 g; wild or brown rice 1 / 1½ cups; boiled mixed root vegetables 1 / 1½ cups; light margarine 1 / 1½ tsp.

Daily nutritional value: 1604 / 2406 kcal; protein 151 / 226 g; carbohydrates 205 / 308 g; fat 20 / 30 g; fiber 30 / 45 g.

Practical tips for following the sample meal plan

Measure dry-weight foods (pasta, oat flakes, rice) raw — once cooked, the amount doubles and your counting gets muddled. The replacement drink suggested as a snack isn’t mandatory: if you don’t have such a product on hand, swap it for a 250–300 kcal protein-rich meal (for example, 200 g quark + a piece of fruit).

If your weight isn’t moving in either direction, first check your portions and oil amounts — 1 tbsp of oil is roughly 120 kcal and easy to underestimate. Drink at least 2 liters of water a day, especially on training days.

Sample meal plan FAQ

Is this sample meal plan suitable for fat loss?

Yes, as long as you choose the right calorie level. The 1600 kcal version is a mild deficit for most women of average weight, while the 2400 kcal version is maintenance for a man weighing around 90 kg. For a bigger deficit, cut back on carbohydrates (bread, pasta, potatoes) and leave the protein untouched.

Can I skip the replacement drink?

You can. Replace it each day with a snack that provides the same calories and about 35–42 g of protein — for example, quark with berries or hard-boiled eggs with whole-grain bread.

Can I repeat the plan for several weeks?

You can, but swap in foods with a similar macro split so the menu doesn’t become monotonous. Beef in place of fish now and then, corn flakes instead of oat porridge now and then — the calories stay in the same range, but your diet is more varied.

Calculate your calories here: https://www.fitness.ee/kaloriarvuti/

Modern dietary supplements: https://turg.fitness.ee/et

Author: Marek Morozov

Source: WHO – physical activity.

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