Guides · PlateFit
7 Day Meal Plan
By PlateFit Editorial · Updated 2026-09-16
This 7 day meal plan is a week of ordinary grocery food: about 1,930–2,030 kcal and 142–152 g of protein per day. Cooked weights are in the notes. The table totals calories and protein so you can see the day, not just the recipe name.
It fits many adults who lift a few times a week and are near 70–80 kg. It will be too much food if you are smaller and sedentary, and too little if you are tall and training hard. Set your own numbers with the TDEE calculator and the protein calculator, then scale rice, potato, and oil. Keep the protein portions unless those tools tell you to change them.
How to use the week
Cook chicken, rice, and potatoes in batches on Sunday and Wednesday. Eggs, yogurt, cottage cheese, and canned tuna cover the meals you will not reheat. Olive oil is measured in teaspoons in the notes because an unmeasured pour adds 100 kcal without changing the protein line. Salt and spices are free. Sauces from a jar are not — check the label or the day runs over.
Train on days 1, 3, and 5 if you lift three times, and eat the larger dinner after training. Rest days use the same meals. You do not need a separate “cardio menu.” If a session runs long, add a piece of fruit, not a second dinner.
The 7 day meal plan
| Meal | Menu | kcal | Protein |
|---|---|---|---|
| Breakfast | Greek yogurt, oats, berries 250 g nonfat yogurt, 40 g oats, 80 g berries | 430 | 34g |
| Lunch | Chicken, rice, broccoli 160 g chicken breast, 180 g cooked rice, 150 g broccoli | 620 | 48g |
| Snack | Cottage cheese and an apple 200 g low-fat cottage cheese | 210 | 24g |
| Dinner | Salmon, potatoes, green beans 170 g salmon, 250 g potatoes, 1 tsp olive oil | 690 | 44g |
| Day total | 1950 | 150g | |
| Meal | Menu | kcal | Protein |
|---|---|---|---|
| Breakfast | Egg scramble and toast 3 eggs, 1 slice whole-grain toast, spinach | 450 | 32g |
| Lunch | Turkey chili 150 g lean turkey, kidney beans, tomato | 580 | 46g |
| Snack | Whey shake and a banana 1 scoop whey, 240 ml milk, 1 banana | 250 | 28g |
| Dinner | Beef stir-fry and rice 150 g lean beef, peppers, 200 g cooked rice | 720 | 46g |
| Day total | 2000 | 152g | |
| Meal | Menu | kcal | Protein |
|---|---|---|---|
| Breakfast | Skyr bowl and honey 250 g skyr, 1 tsp honey, chia | 400 | 36g |
| Lunch | Tuna, potato, salad 1 can tuna in water, 250 g potato, olive oil drizzle | 560 | 42g |
| Snack | Edamame and string cheese 120 g shelled edamame | 230 | 22g |
| Dinner | Chicken thighs and couscous 180 g chicken thigh, 60 g dry couscous, zucchini | 760 | 48g |
| Day total | 1950 | 148g | |
| Meal | Menu | kcal | Protein |
|---|---|---|---|
| Breakfast | Protein oats 50 g oats, 1 scoop whey, berries | 480 | 38g |
| Lunch | Shrimp taco bowl 180 g shrimp, corn, black beans, salsa — no fried shell | 590 | 44g |
| Snack | Greek yogurt 170 g nonfat yogurt | 160 | 20g |
| Dinner | Pork tenderloin and rice 180 g pork, 180 g cooked rice, asparagus | 740 | 50g |
| Day total | 1970 | 152g | |
| Meal | Menu | kcal | Protein |
|---|---|---|---|
| Breakfast | Cottage cheese and toast 250 g cottage cheese, tomato, 1 slice toast | 420 | 36g |
| Lunch | Chicken burrito bowl 160 g chicken, rice, beans, salsa, lettuce | 650 | 48g |
| Snack | Jerky and an orange 40 g beef jerky | 180 | 18g |
| Dinner | White fish, quinoa, salad 200 g cod, 150 g cooked quinoa, olive oil | 680 | 46g |
| Day total | 1930 | 148g | |
| Meal | Menu | kcal | Protein |
|---|---|---|---|
| Breakfast | Veggie omelette and yogurt 3 eggs, peppers, 100 g yogurt on the side | 470 | 38g |
| Lunch | Lentil and tuna salad 1 can tuna, 150 g cooked lentils, greens | 560 | 40g |
| Snack | Milk and a protein bar Pick a bar with at least 15 g protein | 280 | 26g |
| Dinner | Turkey meatballs and pasta 160 g turkey, 70 g dry pasta, tomato sauce | 720 | 48g |
| Day total | 2030 | 152g | |
| Meal | Menu | kcal | Protein |
|---|---|---|---|
| Breakfast | Smoked salmon plate 80 g smoked salmon, 2 eggs, cucumber, 1 slice toast | 440 | 34g |
| Lunch | Rotisserie chicken and potatoes 180 g chicken, 250 g potatoes, bagged salad | 640 | 50g |
| Snack | Skyr and berries 170 g skyr | 190 | 22g |
| Dinner | Tofu stir-fry and rice 200 g firm tofu, frozen vegetables, 200 g cooked rice, soy sauce | 690 | 36g |
| Day total | 1960 | 142g | |
Shopping list
Amounts cover one person for seven days. Buy a little extra yogurt if you snack more than the table. Frozen vegetables are fine wherever the menu says broccoli, green beans, or stir-fry veg.
- Protein: 1.1 kg chicken breast, 400 g chicken thigh, 180 g pork tenderloin, 150 g lean beef, 160 g turkey mince, 350 g salmon and white fish combined, 80 g smoked salmon, 180 g shrimp, 200 g firm tofu, 18 eggs, 2 cans of tuna, 1.5 kg nonfat Greek yogurt or skyr, 700 g cottage cheese, whey for three scoops, 40 g jerky, one protein bar.
- Carbohydrate: 1 kg dry rice (you will not use all of it), 70 g dry pasta, 60 g dry couscous, 150 g dry quinoa, oats, four potatoes, bread for four slices, one bag of tortillas or skip them — the taco bowl does not need a fried shell, black beans, kidney beans, lentils.
- Produce: berries, three bananas, two apples, two oranges, broccoli, green beans, zucchini, peppers, spinach, salad greens, cucumber, tomato, an onion.
- Pantry: olive oil, soy sauce, salsa, tomato sauce, honey, chia, milk for shakes, spices you already cook with.
What to change, and what to leave alone
Leave the protein foods close to the listed weights. Change rice, potato, pasta, and oil if the TDEE calculator is more than about 200 kcal away from 2,000. A smaller person who maintains on 1,700 kcal should cut the starch sides, not the chicken. Someone who maintains on 2,600 kcal should add starch and a spoon of oil, then recheck the protein calculator so the grams climb with body weight.
Vegetarian swap: replace chicken or beef with extra tofu, seitan, or a second can of beans plus a dairy serving, and add up the protein on the label. Day 7 is already the template. Do not drop to a salad with no weighed protein and call it the same plan.
Frequently Asked Questions
How many calories are in this 7 day meal plan?
Each day lands between about 1,930 and 2,030 kcal, with the table on this page showing the exact meal totals. That is a maintenance-style week for many moderately active adults around 70–80 kg, not a crash diet. If your TDEE is lower or higher, scale portions of rice, potato, and oil before you scale the protein.
How much protein is in each day?
Most days are 148–152 g, and day 7 is about 142 g because dinner is tofu. For someone near 75 kg that is about 1.9–2.0 g per kilogram. Use the protein calculator if your weight is different, then change the chicken or yogurt portions, not the vegetables.
Can I repeat this 7 day meal plan for more than one week?
Yes. Repeating the same seven days is how a shopping list stays usable. Swap salmon for another fish and chicken thigh for breast if you are bored, and keep the cooked weights. After two weeks, if weight is moving the wrong way, change calories in the TDEE calculator rather than inventing a new menu.
What if I need fewer calories?
Cut 40–60 g of cooked rice, pasta, potato, or couscous at lunch and dinner before you cut meat or yogurt. That removes carbohydrate calories and leaves protein close to the table. Do not drop the plan to 1,200 kcal unless a clinician set that number for your size.
Do I have to eat the snack?
No. Move the snack protein onto breakfast or dinner if you prefer three meals. The day still has to add up. Skipping the cottage cheese and not replacing the 24 g of protein is how a “high protein” plan becomes an average one by Friday.