With fish and bulgur · 4 meals

1400-calorie meal plan

Daily menu with portions and macros

This menu combines cold breakfast with yogurt, chicken with bulgur and salmon with potatoes. Fish and a small portion of almonds provide a variety of flavors without complex recipes.

kkal.ai Editorial Team · September 29, 2026 · Educational example, no medical review

Estimated daily totals

Calories: 1,389 kcal
Protein: 102.6 g
Carbs: 147.6 g
Fat: 44 g

Target: 1,400 kcal

Values are approximate: the composition of specific products and the method of preparation change the result. Water, tea and coffee without additives are not included in the calculation.

All portions serve one person. Weigh grains and meat after cooking, and oats before cooking. Each ingredient below states how to weigh it. The listed oil is included in the totals.

Breakfast

342 kcal

Yogurt with cereal and strawberries

Protein 24.3 g fats 7.3 g carbohydrates 44.3 g

Greek yogurt 2%, no sugar200 g≈ 146 kcal
Oat flakes, dry40 g≈ 148 kcal
Strawberries, fresh or frozen, without sugar150 g≈ 48 kcal

How to cook. Prepare cereal according to package directions and mix with yogurt and strawberries.

Lunch

395 kcal

Chicken with bulgur

Protein 43.2 g fats 9.9 g carbohydrates 33.8 g

Chicken breast, cooked without skin120 g≈ 198 kcal
Bulgur, boiled150 g≈ 125 kcal
Tomatoes, fresh150 g≈ 27 kcal
Olive or sunflower oil5 g≈ 45 kcal

How to cook. Place the cooked chicken on the bulgur, serve with tomatoes and measured oil.

Snack

180 kcal

Apple and almond

Protein 3.7 g fats 7.8 g carbohydrates 28.1 g

Apple, edible part180 g≈ 94 kcal
Almonds15 g≈ 87 kcal

How to cook. Weigh the shelled nuts and the edible part of the apple.

Dinner

472 kcal

Salmon with potatoes and broccoli

Protein 31.4 g fats 19 g carbohydrates 41.4 g

Salmon, ready110 g≈ 227 kcal
Potatoes, boiled180 g≈ 148 kcal
Broccoli cooked without oil150 g≈ 53 kcal
Olive or sunflower oil5 g≈ 45 kcal

How to cook. Cook the fish without additional fat. Serve with boiled potatoes, broccoli and oil indicated.

How to customize this menu

Do not confuse dry and prepared bulgur

The indicated 150 g is the weight after cooking. Dry cereal has a different calorie content per 100 g: water increases the weight of the dish, but does not add energy.

Specify the type of fish

The calculation uses prepared salmon. Different fish, salted fillet or product in sauce will have a different composition; Also consider the oil when baking.

Daily shopping list

Duplicate ingredients are combined. These are the total weights of portions in the specified form, and not the weight of raw purchases: for ready-made cereals and meat, a different amount of the original product will be required. Consider the skin, bones, canned liquid and package size.

Protein products

Greek yogurt 2%, no sugar200 g
Chicken breast, cooked without skin120 g
Salmon, ready110 g

Cereals and bread

Oat flakes, dry40 g
Bulgur, boiled150 g

Vegetables and fruits

Strawberries, fresh or frozen, without sugar150 g
Tomatoes, fresh150 g
Apple, edible part180 g
Potatoes, boiled180 g
Broccoli cooked without oil150 g

Oils and nuts

Olive or sunflower oil10 g
Almonds15 g

Frequently asked questions

How to prepare breakfast in the evening?

Mix the cereal with yogurt and store in the refrigerator in a closed container. Add strawberries before eating. For cereals that require cooking, follow the manufacturer's instructions.

Is it necessary to buy fresh strawberries?

No, frozen without sugar will do. Thaw the portion in the refrigerator; syrup or sugar in the composition will change the calculation.

How are calories and macros calculated?

For each ingredient, the reference value per 100 g is multiplied by the serving weight and divided by 100. The totals of meals are added up for the day. Calories are rounded to whole, macros - to tenths of a gram; The sum of the rounded values of individual ingredients may differ slightly from the total of the dish.

Below is the editorial guide used in this example. These are approximate values for typical products, without reference to brand or laboratory analysis. Calorie content is taken as a separate indicator and, due to fiber and rounding, may differ from the conversion using the formula 4/9/4. Use the label for your products.

Show values per 100 g products

Reference calories and macros per 100 g
Product	kcal	P, g	F, g	C, g
Greek yogurt 2%, no sugar	73	9	2	4
Oat flakes, dry	370	13	7	62
Strawberries, fresh or frozen, without sugar	32	0.7	0.3	7.7
Chicken breast, cooked without skin	165	31	3.6	0
Bulgur, boiled	83	3.1	0.2	18.6
Tomatoes, fresh	18	0.9	0.2	3.9
Olive or sunflower oil	900	0	100	0
Apple, edible part	52	0.3	0.2	13.8
Almonds	579	21.2	49.9	21.6
Salmon, ready	206	22	12	0
Potatoes, boiled	82	2	0.1	17
Broccoli cooked without oil	35	2.4	0.4	7.2

Sources for self-checking

General recommendations for dietary diversity can be found in the WHO, an approach to individual calorie estimation in the NIDDK, and the composition of specific foods in FoodData Central. These sources do not constitute medical review or endorsement of this menu.

These menus are not intended for use without professional guidance by children, people who are pregnant or breastfeeding, or people with medical conditions or eating disorders. Calories and macros do not cover every nutritional need. Material Limitations.

All 15 menus

Breakfast without porridge

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

P 100.2 gC 137.8 gF 39.6 g

Pasta for dinner

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

P 121.7 gC 179.1 gF 35.2 g

4 meals

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

P 99.2 gC 137.2 gF 29.4 g