Avocado toast · 4 meals

1700-calorie meal plan

Daily menu with portions and macros

This day starts with toast with egg and avocado. For lunch - bulgur with turkey, in the evening - white fish and potatoes. You can take cottage cheese with strawberries with you in a suitable refrigerated bag.

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

Estimated daily totals

Calories: 1,695 kcal
Protein: 140.1 g
Carbs: 156.7 g
Fat: 58.7 g

Target: 1,700 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

467 kcal

Toast with egg and avocado

Protein 21.9 g fats 22.4 g carbohydrates 44.5 g

Whole grain bread80 g≈ 198 kcal
Eggs, boiled, without shell100 g≈ 155 kcal
Avocado, pulp60 g≈ 96 kcal
Tomatoes, fresh100 g≈ 18 kcal

How to cook. Mash the avocado pulp on the bread and place a boiled egg on top. Serve with tomato.

Lunch

496 kcal

Turkey with bulgur and cucumbers

Protein 48.2 g fats 15.9 g carbohydrates 44.4 g

Turkey fillet, ready140 g≈ 210 kcal
Bulgur, boiled200 g≈ 166 kcal
Cucumbers, fresh200 g≈ 30 kcal
Olive or sunflower oil10 g≈ 90 kcal

How to cook. Serve the finished fillet with bulgur and sliced cucumber, add oil.

Snack

230 kcal

Cottage cheese with strawberries

Protein 26.6 g fats 8 g carbohydrates 14.3 g

Cottage cheese 5%150 g≈ 182 kcal
Strawberries, fresh or frozen, without sugar150 g≈ 48 kcal

How to cook. Thaw strawberries without sugar or use fresh ones and mix with cottage cheese.

Dinner

502 kcal

Cod with potatoes and broccoli

Protein 43.4 g fats 12.4 g carbohydrates 53.5 g

Cod, ready170 g≈ 153 kcal
Potatoes, boiled230 g≈ 189 kcal
Broccoli cooked without oil200 g≈ 70 kcal
Olive or sunflower oil10 g≈ 90 kcal

How to cook. Cook the fish and vegetables, then weigh the portions. Add the listed amount of oil.

How to customize this menu

Weigh the avocado pulp

The menu includes 60 g without peel and pit. “Half an avocado” is not an accurate measure because the size of the fruit varies markedly.

Distribute the oil in advance

10 g are allotted for lunch and dinner. If part is used for cooking, it should be included in this portion, and not added on top of it.

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

Whole grain bread80 g
Bulgur, boiled200 g

Protein products

Eggs, boiled, without shell100 g
Turkey fillet, ready140 g
Cottage cheese 5%150 g
Cod, ready170 g

Vegetables and fruits

Avocado, pulp60 g
Tomatoes, fresh100 g
Cucumbers, fresh200 g
Strawberries, fresh or frozen, without sugar150 g
Potatoes, boiled230 g
Broccoli cooked without oil200 g

Oils and nuts

Olive or sunflower oil20 g

Frequently asked questions

Is it possible to replace bulgur with buckwheat?

Yes. According to the values of this menu, 200 g of boiled bulgur is about 166 kcal, 150 g of ready-made buckwheat gives about the same amount. The macros will be slightly different after replacement.

Do you need to eat at a specific time?

In this example, no time is specified. Arrange four meals so they fit into your day; Individual medical advice takes precedence.

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
Whole grain bread	247	9	3.5	43
Eggs, boiled, without shell	155	12.6	10.6	1.1
Avocado, pulp	160	2	14.7	8.5
Tomatoes, fresh	18	0.9	0.2	3.9
Turkey fillet, ready	150	29	3.8	0
Bulgur, boiled	83	3.1	0.2	18.6
Cucumbers, fresh	15	0.7	0.1	3.6
Olive or sunflower oil	900	0	100	0
Cottage cheese 5%	121	17	5	1.8
Strawberries, fresh or frozen, without sugar	32	0.7	0.3	7.7
Cod, ready	90	20	0.8	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

With lentils

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

P 107.4 gC 201.2 gF 42.5 g

Chicken and salmon

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

P 120.5 gC 201.9 gF 58.8 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