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7 Day Meal Plan 1900kcal 135gprotein

The document outlines a 7-day meal plan designed for a daily intake of 1900-2000 kcal and 135g of protein. Each day includes a structured schedule of meals and snacks featuring a variety of proteins, grains, fruits, and vegetables. The plan emphasizes balanced nutrition with a focus on whole foods and portion control.

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Vassy23
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25 views2 pages

7 Day Meal Plan 1900kcal 135gprotein

The document outlines a 7-day meal plan designed for a daily intake of 1900-2000 kcal and 135g of protein. Each day includes a structured schedule of meals and snacks featuring a variety of proteins, grains, fruits, and vegetables. The plan emphasizes balanced nutrition with a focus on whole foods and portion control.

Uploaded by

Vassy23
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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7-Day Meal Plan (1900-2000 kcal, 135g Protein)

Monday
- Breakfast: 2 eggs, 1 banana, 1 slice whole grain toast, 200g Greek yogurt

- Lunch: 120g chicken breast, 100g cooked quinoa, 1 cup spinach, 1 tsp olive oil

- Snack: 20g almonds, 1 orange

- Dinner: 100g salmon, 150g sweet potato, 1 cup broccoli, 1 tsp olive oil

- Snack: 1 scoop whey protein in water

Tuesday
- Breakfast: 1 boiled egg, 5 egg whites, 40g oats, 1 tbsp chia seeds

- Lunch: 100g lean ground beef, 100g cooked rice, mixed salad with olive oil

- Snack: 200g low-fat cottage cheese, 1 apple

- Dinner: 120g cod, 100g baked potato, steamed green beans

- Snack: 1 scoop whey protein with milk

Wednesday
- Breakfast: Smoothie (1 banana, 1 scoop whey, 200ml milk, spinach)

- Lunch: 120g grilled turkey, 100g couscous, mixed vegetables

- Snack: Greek yogurt (150g), 10 almonds

- Dinner: 100g sardines, brown rice, stir-fried vegetables

- Snack: 1 boiled egg + 1 slice toast

Thursday
- Breakfast: Omelet (3 egg whites, 1 whole egg, spinach), toast

- Lunch: 120g chicken thigh (skinless), lentils, side salad

- Snack: Protein shake with water, 1 orange

- Dinner: 100g beef steak, 150g sweet potato, green beans


- Snack: Cottage cheese (100g), 1 tbsp sunflower seeds

Friday
- Breakfast: 200g yogurt, 20g oats, berries, cinnamon

- Lunch: Tuna wrap (100g tuna, whole wheat wrap, lettuce, tomato)

- Snack: Boiled egg + 1 fruit

- Dinner: 120g chicken breast, rice, sautéed kale

- Snack: Whey shake + 1 tbsp peanut butter

Saturday
- Breakfast: 3 egg whites, 1 whole egg, toast, 1 banana

- Lunch: Turkey stir-fry with mixed vegetables, 100g rice

- Snack: Greek yogurt with sunflower seeds

- Dinner: Baked cod, sweet potato, side salad

- Snack: 1 scoop whey in milk

Sunday
- Breakfast: Smoothie (milk, whey, banana, oats, spinach)

- Lunch: Grilled beef, couscous, roasted carrots

- Snack: Cottage cheese + almonds

- Dinner: Chicken and lentil stew with vegetables

- Snack: 1 boiled egg + toast

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