About This Menu
This weekly menu is planned at ~2000 kcal per day (you can adjust portions according to your needs). It balances protein (150 g), carbohydrates (220 g) and fat (65 g) — ideal for a moderately active person aiming to maintain weight or lose it gently.
📅 Monday (1950 kcal)
| Meal | Dish | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 🥣 Breakfast | Oatmeal with bananas and walnuts (80 g oats, 1 banana, 20 g nuts, 200 ml milk) | 520 | 18 g | 75 g | 18 g |
| 🍎 Snack | Greek yogurt (200 g) with 1 teaspoon of honey | 180 | 18 g | 14 g | 5 g |
| 🍗 Lunch | Chicken breast (150 g) with brown rice (100 g dry) and steamed broccoli | 580 | 48 g | 70 g | 9 g |
| 🥕 Snack | Apple + 20 g almonds | 195 | 5 g | 25 g | 10 g |
| 🐟 Dinner | Salmon fillet (150 g) with roasted vegetables (zucchini, bell pepper, onions) and quinoa (50 g dry) | 475 | 40 g | 28 g | 22 g |
Daily total: ~1950 kcal | 129 g protein | 212 g carbohydrates | 64 g fat
📅 Tuesday (1920 kcal)
| Meal | Dish | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 🥚 Breakfast | 3-egg omelet with spinach and tomatoes + 1 slice of whole-grain bread | 380 | 28 g | 22 g | 21 g |
| 🥤 Snack | Protein shake: 30 g whey protein + 300 ml water/milk | 150 | 25 g | 5 g | 2 g |
| 🍝 Lunch | Whole-grain pasta (80 g dry) with tuna (1 can) and tomato sauce | 560 | 38 g | 70 g | 14 g |
| 🥒 Snack | Cucumber + 2 rice cakes with cottage cheese (50 g) | 180 | 14 g | 22 g | 3 g |
| 🥩 Dinner | Beef steak (130 g) with sweet potatoes (150 g roasted) and salad | 650 | 42 g | 45 g | 28 g |
Daily total: ~1920 kcal | 147 g protein | 164 g carbohydrates | 68 g fat
📅 Wednesday (1880 kcal)
| Meal | Dish | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 🥞 Breakfast | Protein pancakes made from 2 eggs, 60 g oat flour, 30 g protein. With berries | 450 | 40 g | 42 g | 12 g |
| 🥜 Snack | 1 banana + 25 g peanut butter | 270 | 8 g | 32 g | 14 g |
| 🍚 Lunch | Chicken stew with vegetables (150 g chicken, carrots, peas, bell pepper) + buckwheat (80 g dry) | 530 | 42 g | 62 g | 10 g |
| 🧀 Snack | Cottage cheese 9% (150 g) with flax seeds (10 g) | 230 | 26 g | 8 g | 12 g |
| 🥗 Dinner | Large Caesar salad with chicken (100 g chicken, lettuce, Parmesan, Caesar dressing) | 400 | 35 g | 12 g | 22 g |
Daily total: ~1880 kcal | 151 g protein | 156 g carbohydrates | 70 g fat
📅 Thursday — Sunday
The remaining days of the week can be put together on a similar principle, varying protein sources (chicken, fish, beef, eggs, cottage cheese, tofu), carbohydrate sources (rice, buckwheat, potatoes, pasta, quinoa) and vegetables according to seasonality.
🍗 Protein Rotation
Monday: chicken. Tuesday: fish. Wednesday: beef. Thursday: turkey. Friday: salmon. Saturday: eggs + cottage cheese. Sunday: seafood or plant proteins.
🥦 Vegetable Rule
Each main meal should include at least 150–200 g of vegetables. Half the plate — vegetables, a quarter — protein, a quarter — carbohydrates.
🍽️ Portion Control
Protein: palm-sized portion. Carbohydrates: fist-sized portion. Fats: thumb-sized portion. Vegetables: unlimited! (except starchy ones)
🛒 Shopping List
At the beginning of the week, buy everything according to the list. This reduces the temptation to order unhealthy food and ensures that you always have healthy options.