7-Day Meal Plan
Day 1
- Breakfast: Scrambled eggs (2 large) with spinach (1 cup, sautéed), diced tomatoes (1/2 cup), and a sprinkle of almonds (1 tbsp) – 250 kcal
- Snack: Cottage cheese (1/2 cup, low-fat) with cucumber slices (1 cup) – 110 kcal
- Lunch: Quinoa salad (1/2 cup cooked quinoa, 1 can tuna, 1/2 cup cherry tomatoes, 1/4 cup cucumber, 1 tbsp olive oil) – 350 kcal
- Snack: Hard-boiled egg (1 large) with a handful of walnuts (10 halves) – 130 kcal
- Dinner: Stir-fried mixed vegetables (1 cup, with bell peppers, zucchini, onions, and green beans) with black beans (1/2 cup) and basmati rice (1/2 cup cooked) – 420 kcal
Total for Day 1: 1,260 kcal
Day 2
- Breakfast: Sunny-side-up eggs (2 large) with sautéed kale (1 cup), avocado slices (1/4 avocado), and 1 tbsp chopped pecans – 270 kcal
- Snack: Cottage cheese (1/2 cup, low-fat) with sliced bell peppers (1 cup) – 120 kcal
- Lunch: Canned salmon salad (1 can, 1/4 cup diced cucumbers, 1 tbsp olive oil) over spinach (1 cup) – 300 kcal
- Snack: Cherry tomatoes (1/2 cup) with a small handful of almonds (10 nuts) – 90 kcal
- Dinner: Crab and vegetable stir-fry (3 oz crab, 1 cup snap peas, 1 tbsp olive oil) with basmati rice (1/2 cup cooked) – 420 kcal
Total for Day 2: 1,200 kcal
Day 3
- Breakfast: Omelet (2 eggs) with diced bell peppers (1/4 cup), spinach (1/2 cup), and 1 tbsp walnuts – 220 kcal
- Snack: Cottage cheese (1/2 cup, low-fat) with sliced zucchini (1 cup) – 110 kcal
- Lunch: Black bean and quinoa bowl (1/2 cup each, sautéed vegetables 1/2 cup) with olive oil (1 tbsp) – 350 kcal
- Snack: Celery sticks (1 cup) with almond butter (1 tbsp) – 90 kcal
- Dinner: Tuna patties (1 can tuna, 1 egg, seasonings) with roasted green beans (1 cup) and basmati rice (1/2 cup cooked) – 420 kcal
Total for Day 3: 1,190 kcal
Day 4
- Breakfast: Hard-boiled eggs (2 large) with avocado slices (1/4 avocado) and 1 tbsp chopped pecans – 230 kcal
- Snack: Cottage cheese (1/2 cup, low-fat) with carrot sticks (1/2 cup) – 110 kcal
- Lunch: Black bean and vegetable salad (1/2 cup black beans, 1/2 cup diced cucumbers, 1/4 cup cherry tomatoes, 1 tbsp olive oil) with quinoa (1/4 cup cooked) – 300 kcal
- Snack: Sliced cucumber (1 cup) with sea salt and a handful of almonds (10 nuts) – 90 kcal
- Dinner: Baked salmon cakes (1 can salmon, 1 egg, seasonings) with sautéed snap peas (1 cup) and basmati rice (1/2 cup cooked) – 420 kcal
Total for Day 4: 1,150 kcal
Day 5
- Breakfast: Quinoa porridge (1/2 cup cooked quinoa, 1/2 cup almond milk, 1 tsp cinnamon, 1 tbsp chopped nuts) – 250 kcal
- Snack: Cottage cheese (1/2 cup, low-fat) with cherry tomatoes (1/2 cup) – 110 kcal
- Lunch: Crab salad (3 oz crab, 1 tbsp olive oil, 1/4 cup diced celery) over arugula (1 cup) – 300 kcal
- Snack: Sliced bell peppers (1 cup) with hummus (2 tbsp) – 100 kcal
- Dinner: Stuffed bell peppers (1 pepper, 1/2 cup black beans, 1/4 cup cooked quinoa, diced vegetables) – 350 kcal
Total for Day 5: 1,110 kcal
Day 6
- Breakfast: Scrambled eggs (2 large) with spinach (1/2 cup), diced onions (1/4 cup), and 1 tbsp chopped almonds – 230 kcal
- Snack: Cottage cheese (1/2 cup, low-fat) with cucumber slices (1 cup) – 110 kcal
- Lunch: Basmati rice bowl (1/2 cup cooked, 1 can tuna, 1/4 cup shredded carrots, 1/2 cup sautéed green beans, 1 tbsp olive oil) – 420 kcal
- Snack: A boiled egg (1 large) and a handful of walnuts (10 halves) – 130 kcal
- Dinner: Garlic crab stir-fry (3 oz crab, 1 cup snap peas, 1 tbsp olive oil) with basmati rice (1/2 cup cooked) – 420 kcal
Total for Day 6: 1,310 kcal
Day 7
- Breakfast: Egg muffins (2 eggs, 1/4 cup diced spinach, 1/4 cup bell peppers, 1 tbsp walnuts) – 230 kcal
- Snack: Cottage cheese (1/2 cup, low-fat) with sliced zucchini (1 cup) – 110 kcal
- Lunch: Black bean and quinoa bowl (1/2 cup each) with diced cucumbers (1/4 cup) and cherry tomatoes (1/4 cup) – 350 kcal
- Snack: Celery sticks (1 cup) with almond butter (1 tbsp) – 90 kcal
- Dinner: Lemon herb baked salmon (1 can salmon, seasonings) with roasted green beans (1 cup) and basmati rice (1/2 cup cooked) – 420 kcal
Total for Day 7: 1,200 kcal
Adjustments
- If you need more calories, increase portions of nuts, rice, or protein.
- For fewer calories, reduce rice to 1/4 cup or eliminate oil/nuts in certain meals.
Shopping List for the 7-Day Meal Plan
Here’s a categorized shopping list with approximate quantities based on the meal plan. Adjust amounts depending on portion preferences and household size.
Protein
- Eggs: 2 dozen
- Canned tuna: 5 cans (5–6 oz each)
- Canned salmon: 4 cans (5–6 oz each)
- Crab (fresh or canned): 12 oz
- Black beans: 3 cups cooked or 2 cans (15 oz each)
Grains
- Quinoa: 2 cups uncooked
- Basmati rice: 3 cups uncooked
Dairy
- Cottage cheese (low-fat): 3 cups
Vegetables
- Spinach (fresh): 6 cups
- Kale: 3 cups
- Snap peas: 4 cups
- Green beans: 6 cups
- Zucchini: 4 medium
- Cherry tomatoes: 2 pints
- Bell peppers (any color): 7 medium
- Carrots: 6 medium
- Cucumbers: 5 medium
- Celery: 2 stalks
- Onions: 2 medium
- Arugula: 2 cups
Fats and Oils
- Olive oil: 1/2 cup
- Avocados: 2 medium
- Almond butter: 1/4 cup
- Tahini: 2 tbsp
Nuts and Seeds
- Almonds (chopped or whole): 1/2 cup
- Walnuts (halves): 1/2 cup
- Pecans (chopped): 1/4 cup
Pantry Items
- Salt and pepper
- Garlic powder
- Paprika
- Cumin
- Lemon juice
Optional Snacks and Extras
- Hummus: 1/2 cup
- Guacamole: 1/2 cup
- Almond milk: 1/2 cup
- Cinnamon
