With lentils · 4 meals

1600-calorie meal plan

Daily menu with portions and macros

Oatmeal with banana, chicken with rice and warm lentils with egg - this day's dishes can be assembled from everyday ingredients. Some of the protein products here are plant-based, and ready-made cereals are conveniently divided into portions.

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

Estimated daily totals

Calories: 1,601 kcal
Protein: 107.4 g
Carbs: 201.2 g
Fat: 42.5 g

Target: 1,600 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

378 kcal

Oatmeal with banana

Protein 13.6 g fats 8.8 g carbohydrates 63.2 g

Oat flakes, dry50 g≈ 185 kcal
Milk 2.5%200 g≈ 104 kcal
Banana, without peel100 g≈ 89 kcal

How to cook. Boil the cereal in milk and water. Add chopped banana.

Lunch

507 kcal

Rice with chicken and broccoli

Protein 48 g fats 10.7 g carbohydrates 53.1 g

Chicken breast, cooked without skin130 g≈ 215 kcal
Rice, boiled150 g≈ 195 kcal
Broccoli cooked without oil150 g≈ 53 kcal
Olive or sunflower oil5 g≈ 45 kcal

How to cook. Combine prepared ingredients and measured oil. Do not count the weight of the rice before cooking as the weight of this portion.

Snack

223 kcal

Yogurt with strawberries and nuts

Protein 16.1 g fats 10 g carbohydrates 18.9 g

Greek yogurt 2%, no sugar150 g≈ 110 kcal
Strawberries, fresh or frozen, without sugar150 g≈ 48 kcal
Walnuts, shelled10 g≈ 65 kcal

How to cook. Add strawberries and chopped walnuts to yogurt.

Dinner

493 kcal

Lentils with egg and vegetables

Protein 29.7 g fats 13 g carbohydrates 66 g

Lentils, boiled200 g≈ 232 kcal
Eggs, boiled, without shell50 g≈ 78 kcal
Tomatoes, fresh150 g≈ 27 kcal
Whole grain bread45 g≈ 111 kcal
Olive or sunflower oil5 g≈ 45 kcal

How to cook. Heat the prepared lentils, add the chopped boiled egg, tomatoes and oil. Serve with bread.

How to customize this menu

Start with a convenient serving of legumes

If lentils are unfamiliar to you, don't force yourself to eat a large portion right away. Choose a comfortable volume and recalculate the rest of the dinner.

Separate food after cooking

For lunch, weigh out 150 g of cooked rice and 130 g of cooked chicken. This way the portions will not depend on how much water the cereal has absorbed.

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.

Cereals and bread

Oat flakes, dry50 g
Rice, boiled150 g
Whole grain bread45 g

Protein products

Milk 2.5%200 g
Chicken breast, cooked without skin130 g
Greek yogurt 2%, no sugar150 g
Lentils, boiled200 g
Eggs, boiled, without shell50 g

Vegetables and fruits

Banana, without peel100 g
Broccoli cooked without oil150 g
Strawberries, fresh or frozen, without sugar150 g
Tomatoes, fresh150 g

Oils and nuts

Olive or sunflower oil10 g
Walnuts, shelled10 g

Frequently asked questions

Can I use canned lentils?

Yes, rely on the weight without liquid and the label. The composition of a product with sauce may differ markedly from simple boiled lentils.

Is it possible to divide dinner into two meals?

Yes. For example, save bread and eggs for a later snack, and eat lentils and vegetables earlier. The amount per day with the same portions will not change.

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
Oat flakes, dry	370	13	7	62
Milk 2.5%	52	3	2.5	4.7
Banana, without peel	89	1.1	0.3	22.8
Chicken breast, cooked without skin	165	31	3.6	0
Rice, boiled	130	2.7	0.3	28.2
Broccoli cooked without oil	35	2.4	0.4	7.2
Olive or sunflower oil	900	0	100	0
Greek yogurt 2%, no sugar	73	9	2	4
Strawberries, fresh or frozen, without sugar	32	0.7	0.3	7.7
Walnuts, shelled	654	15.2	65.2	13.7
Lentils, boiled	116	9	0.4	20.1
Eggs, boiled, without shell	155	12.6	10.6	1.1
Tomatoes, fresh	18	0.9	0.2	3.9
Whole grain bread	247	9	3.5	43

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.

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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

Avocado toast

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

P 140.1 gC 156.7 gF 58.7 g

With fish and bulgur

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

P 102.6 gC 147.6 gF 44 g