Everyday meal plans
15 daily meal plans from 1200 to 2500 kcal, with options for different preferences. Each includes dishes, portion weights, estimated calories and macros, plus a daily shopping list.
- 4–5 meals
- Calories and macros by servings
- Shopping list and substitutions
Don't know what calorie content to choose?
Start by estimating your daily requirement based on your activity level. Basal metabolic rate (BMR) and consumption for the whole day are different values. The smallest number in the catalog does not mean the best choice.
Meal plans by calories
Each menu has its own set of dishes. The name indicates the approximate calorie content; the calculated total from the indicated portions is visible on the card and the diet page.
1,200 kcal/day
1200-calorie meal plan
Oatmeal with milk and strawberries · Chicken with buckwheat and salad · Cottage cheese with apple · Cod with potatoes and broccoli
Calculated: 1,198 kcal
1,300 kcal/day
1300-calorie meal plan
Eggs with whole grain bread · Turkey with rice and broccoli · Yogurt with orange · Cottage cheese, vegetables and nuts
Calculated: 1,293 kcal
1,400 kcal/day
1400-calorie meal plan
Yogurt with cereal and strawberries · Chicken with bulgur · Apple and almond · Salmon with potatoes and broccoli
Calculated: 1,389 kcal
1,500 kcal/day
1500-calorie meal plan
Cottage cheese with banana and toast · Turkey with buckwheat and salad · Kefir and apple · Pasta with tuna and tomatoes
Calculated: 1,499 kcal
1,600 kcal/day
1600-calorie meal plan
Oatmeal with banana · Rice with chicken and broccoli · Yogurt with strawberries and nuts · Lentils with egg and vegetables
Calculated: 1,601 kcal
1,700 kcal/day
1700-calorie meal plan
Toast with egg and avocado · Turkey with bulgur and cucumbers · Cottage cheese with strawberries · Cod with potatoes and broccoli
Calculated: 1,695 kcal
1,800 kcal/day
1800-calorie meal plan
Oatmeal with apple and nuts · Pasta with chicken and tomatoes · Yogurt, orange and almonds · Salmon with rice and broccoli
Calculated: 1,808 kcal
2,000 kcal/day
2000-calorie meal plan
Eggs with toast and avocado · Buckwheat with chicken and broccoli · Yogurt with banana and nuts · Chickpea and tuna salad
Calculated: 2,000 kcal
2,200 kcal/day
2200-calorie meal plan
Oatmeal with banana and peanut butter · Pasta with turkey and vegetables · Cottage cheese with strawberries and almonds · Salmon with potatoes
Calculated: 2,197 kcal
2,500 kcal/day
2500-calorie meal plan
Milk oatmeal with banana · Chicken with rice and vegetables · Yogurt with apple and almonds · Pasta with turkey · Peanut butter bread
Calculated: 2,501 kcal
Meal plans by preference
Five options for approximately 1800 kcal: with an emphasis on protein, without meat and fish, from simple products, without cooking or without dairy products.
1,800 kcal/day
High-protein meal plan
Cottage cheese with cereal and strawberries · Chicken breast with buckwheat · Yogurt with apple and almonds · Cod with potatoes and bread
Calculated: 1,809 kcal
1,800 kcal/day
Vegetarian meal plan
Oatmeal with milk and banana · Tofu with rice and broccoli · Yogurt with strawberries and almonds · Salad with chickpeas and egg
Calculated: 1,798 kcal
1,800 kcal/day
Budget meal plan
Oatmeal with milk and egg · Chicken with buckwheat and cabbage · Kefir and apple · Lentils with eggs and carrots
Calculated: 1,798 kcal
1,800 kcal/day
No-cook meal plan
Yogurt with banana and peanut butter bread · Chickpea and tuna salad · Cottage cheese with apple · Bread with hummus and vegetables
Calculated: 1,801 kcal
1,800 kcal/day
Dairy-free meal plan
Oatmeal on water with banana and pasta · Chicken with rice and vegetables · Hummus, bread and carrots · Salmon with potatoes and broccoli
Calculated: 1,805 kcal
How to use these meal plans
- Check your daily needs. Use the calculator as a starting point and consider health limitations.
- Check the portion weights. See what weight is indicated: dry, finished product or edible part.
- Recalculate after substitutions. Check food labels and count substitutions, oils, sauces and drinks.
The menus are educational examples for adults, not personal assignments. Diets of 1200–1400 kcal may not be sufficient. Children and adolescents who are pregnant, breastfeeding, have illnesses or eating disorders need an individual approach. More about restrictions.