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Seven-day balanced meal planner

Free 7 days

Seven-day balanced meal planner

A complete example week built from ingredient portions. Nutrition values are approximate; a trainer should review portions and suitability before publication.

Nutrition values are approximate.

Day 1

1925 kcal

Breakfast

Eggs, greens and toast

Egg, cooked · 150 g
Spinach · 80 g
Wholegrain bread · 80 g
Olive oil · 5 g

493 kcal P 32 g C 37 g F 25 g

Lunch

Chicken salad

Chicken breast, cooked · 150 g
Mixed salad vegetables · 200 g
Olive oil · 10 g
Wholegrain bread · 60 g

534 kcal P 57 g C 33 g F 19 g

Dinner

Salmon and rice

Salmon, cooked · 150 g
Broccoli, cooked · 150 g
Brown rice, cooked · 180 g

586 kcal P 38 g C 57 g F 22 g

Snack

Yogurt and berries

Greek yogurt, plain · 200 g
Mixed berries · 100 g
Almonds · 20 g

312 kcal P 25 g C 24 g F 14 g

Day 2

1890 kcal

Breakfast

Banana oats

Oats, dry · 70 g
Milk, semi-skimmed · 200 g
Banana · 100 g

461 kcal P 20 g C 79 g F 9 g

Lunch

Turkey and avocado wrap

Turkey breast, cooked · 150 g
Avocado · 80 g
Mixed salad vegetables · 150 g
Wholegrain bread · 80 g

566 kcal P 57 g C 46 g F 18 g

Dinner

Beef vegetable bowl

Lean beef, cooked · 150 g
Mixed salad vegetables · 200 g
Brown rice, cooked · 180 g
Olive oil · 5 g

641 kcal P 46 g C 54 g F 25 g

Snack

Egg and almonds

Egg, cooked · 50 g
Almonds · 25 g

222 kcal P 12 g C 6 g F 18 g

Day 3

1813 kcal

Breakfast

Cottage cheese bowl

Cottage cheese · 200 g
Mixed salad vegetables · 120 g
Wholegrain bread · 80 g

424 kcal P 34 g C 44 g F 12 g

Lunch

Tuna salad sandwich

Tuna, canned in water · 140 g
Mixed salad vegetables · 150 g
Wholegrain bread · 100 g
Olive oil · 5 g

491 kcal P 51 g C 47 g F 11 g

Dinner

Chicken and sweet potato

Chicken breast, cooked · 180 g
Sweet potato, cooked · 250 g
Broccoli, cooked · 150 g
Olive oil · 10 g

663 kcal P 64 g C 63 g F 18 g

Snack

Yogurt with fruit

Greek yogurt, plain · 200 g
Banana · 100 g

235 kcal P 21 g C 31 g F 4 g

Day 4

1925 kcal

Breakfast

Vegetable omelette

Egg, cooked · 150 g
Spinach · 80 g
Mixed salad vegetables · 100 g
Wholegrain bread · 80 g
Olive oil · 5 g

518 kcal P 33 g C 41 g F 25 g

Lunch

Lentil salad bowl

Lentils, cooked · 200 g
Mixed salad vegetables · 200 g
Wholegrain bread · 80 g
Olive oil · 10 g

568 kcal P 31 g C 81 g F 15 g

Dinner

Fish and vegetables

White fish, cooked · 200 g
Broccoli, cooked · 200 g
Brown rice, cooked · 200 g
Olive oil · 10 g

614 kcal P 56 g C 66 g F 15 g

Snack

Apple and cottage cheese

Apple · 150 g
Cottage cheese · 150 g

225 kcal P 17 g C 26 g F 7 g

Day 5

1936 kcal

Breakfast

Berry yogurt oats

Greek yogurt, plain · 200 g
Mixed berries · 150 g
Oats, dry · 60 g

454 kcal P 31 g C 66 g F 8 g

Lunch

Chicken grain salad

Chicken breast, cooked · 160 g
Mixed salad vegetables · 200 g
Brown rice, cooked · 180 g
Olive oil · 10 g

624 kcal P 57 g C 54 g F 18 g

Dinner

Turkey vegetable plate

Turkey breast, cooked · 180 g
Mixed salad vegetables · 200 g
Sweet potato, cooked · 250 g
Olive oil · 10 g

606 kcal P 60 g C 60 g F 14 g

Snack

Banana and almonds

Banana · 120 g
Almonds · 25 g

252 kcal P 7 g C 33 g F 13 g

Day 6

2068 kcal

Breakfast

Eggs and vegetables

Egg, cooked · 150 g
Mixed salad vegetables · 150 g
Wholegrain bread · 100 g
Olive oil · 5 g

561 kcal P 34 g C 49 g F 26 g

Lunch

Chicken bean bowl

Chicken breast, cooked · 150 g
Beans, cooked · 150 g
Brown rice, cooked · 150 g
Mixed salad vegetables · 100 g

648 kcal P 65 g C 77 g F 8 g

Dinner

Grilled fish dinner

White fish, cooked · 200 g
Broccoli, cooked · 180 g
Sweet potato, cooked · 250 g
Olive oil · 10 g

586 kcal P 55 g C 65 g F 13 g

Snack

Yogurt and walnuts

Greek yogurt, plain · 150 g
Walnuts · 25 g

273 kcal P 19 g C 9 g F 19 g

Day 7

2086 kcal

Breakfast

Banana oat pancakes

Oats, dry · 70 g
Banana · 100 g
Egg, cooked · 100 g
Milk, semi-skimmed · 100 g

566 kcal P 29 g C 75 g F 18 g

Lunch

Leftover chicken salad

Chicken breast, cooked · 150 g
Mixed salad vegetables · 200 g
Wholegrain bread · 100 g
Olive oil · 10 g

633 kcal P 62 g C 49 g F 20 g

Dinner

Bean and greens bowl

Beans, cooked · 200 g
Spinach · 100 g
Brown rice, cooked · 150 g
Olive oil · 10 g

550 kcal P 24 g C 88 g F 13 g

Snack

Berries and yogurt

Mixed berries · 150 g
Greek yogurt, plain · 200 g
Almonds · 20 g

337 kcal P 25 g C 30 g F 14 g

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