EatSee
The weekly meal plan below covers 7 days at about 1,870-1,930 kcal per day and about 124-131 g of protein a day. Each day includes four meals, and every meal has a source of protein. It's a practical starting point with a table and shopping list—not a rigid plan you have to follow down to the last crumb.
Weekly meal plan: table for 7 days
The calorie and protein amounts are estimates for sample servings, but the table doesn't specify their weights. Treat these values as a guide—actual amounts depend on serving size, product brands, and preparation methods.
| Day | Breakfast | Lunch | Snack | Dinner | Daily total |
|---|---|---|---|---|---|
| 1 | Oatmeal with skyr, berries, and nuts - about 430 kcal, 30 g protein | Chicken, buckwheat groats, and vegetables - about 570 kcal, 45 g protein | Cottage cheese, apple, and rye bread - about 330 kcal, 24 g protein | Salmon, potatoes, and green beans - about 550 kcal, 32 g protein | about 1,880 kcal, 131 g |
| 2 | Egg and farmer's cheese omelet, rye bread, and tomato - about 450 kcal, 28 g protein | Turkey and bean chili with rice - about 600 kcal, 42 g protein | Skyr, pear, and almonds - about 300 kcal, 22 g protein | Tofu with edamame, vegetables, and rice noodles - about 520 kcal, 32 g protein | about 1,870 kcal, 124 g |
| 3 | Sandwiches with farmer's cheese spread and eggs - about 420 kcal, 30 g protein | Cod, potatoes, and slaw with yogurt dressing - about 580 kcal, 42 g protein | Kefir, skyr, and berry smoothie - about 320 kcal, 24 g protein | Turkey meatballs in tomato sauce with whole-wheat pasta - about 560 kcal, 35 g protein | about 1,880 kcal, 131 g |
| 4 | Overnight oats with skyr and fruit - about 450 kcal, 28 g protein | Lentil soup with chicken and a slice of bread - about 590 kcal, 40 g protein | Farmer's cheese with fruit - about 300 kcal, 22 g protein | Tuna tortilla wrap with vegetables and yogurt dressing - about 550 kcal, 34 g protein | about 1,890 kcal, 124 g |
| 5 | Farmer's cheese and egg pancakes with fruit - about 430 kcal, 30 g protein | Pork tenderloin, buckwheat groats, and beets - about 620 kcal, 42 g protein | Kefir with skyr and apple - about 300 kcal, 22 g protein | Chicken and vegetable tortilla wrap - about 520 kcal, 32 g protein | about 1,870 kcal, 126 g |
| 6 | Shakshuka with eggs and beans, served with bread - about 480 kcal, 30 g protein | Beef stew with potatoes - about 600 kcal, 40 g protein | Skyr with fruit - about 300 kcal, 22 g protein | Chicken salad with vegetables, yogurt dressing, and pita - about 550 kcal, 32 g protein | about 1,930 kcal, 124 g |
| 7 | Rye toast with smoked salmon and farmer's cheese spread - about 440 kcal, 28 g protein | Roast chicken, potatoes, and salad - about 580 kcal, 40 g protein | High-protein yogurt with fruit and nuts - about 330 kcal, 25 g protein | Bean and egg salad with bread - about 550 kcal, 32 g protein | about 1,900 kcal, 125 g |
How to use the meal plan and adjust servings
You don't have to cook exactly as shown in the table. Use the meals as inspiration and swap ingredients for similar ones: cod for another fish, groats for rice, or chicken for tofu or legumes. When swapping an ingredient, pay attention to the serving size and protein content—the amount of food on your plate doesn't always tell you whether the nutrition is similar.
It's easiest to measure out groats, rice, and pasta before cooking. For meat and fish, use the same weighing method each time, since their weight changes during cooking. Don't have a scale? Here's a simple way to estimate servings without a scale.
Protein is included in every meal in this meal plan, with foods like skyr, cottage cheese, eggs, meat, fish, tofu, and beans. That doesn’t mean everyone needs exactly the same amount. To find out how to work out your own needs, read how much protein to eat per day.
A weekly shopping list for one person
Treat these quantities as a guide—your appetite and serving sizes may vary. You may already have some ingredients, like rice or oil, in your pantry.
- Dairy and eggs: about 700-900 g of skyr, about 700 g of cottage cheese and farmer’s cheese combined, about 700 ml of kefir or plain yogurt, 10-12 eggs.
- Meat and fish: about 900 g of chicken and turkey combined, about 200 g of fresh and smoked salmon, about 150 g of cod, about 150 g of pork tenderloin, about 150 g of beef, 1 cans of tuna.
- Plant-based protein sources: about 200 g of tofu, about 100 g of edamame, 2 cans of beans, about 100 g of lentils.
- Grains and starchy foods: about 200 g of oats, about 150 g of buckwheat groats, about 100 g of rice, about 100 g each of whole-wheat pasta and rice noodles, about 1.5 kg of potatoes, one loaf of rye bread, 3-4 tortillas, and 1 pita breads.
- Vegetables and fruit: tomatoes, bell peppers, onions, lettuce or mixed greens, vegetables for a slaw, green beans, beets, apples, pears, and berries. Choose fresh or frozen, depending on the season and what you have on hand.
- Extras: nuts or almonds, olive oil or another oil, spices, garlic, and lemon.
How to adjust calories to your needs
The range of 1,800-2,000 kcal is not a one-size-fits-all goal. For one person, it may mean a calorie deficit; for another, it may be close to the amount needed to maintain their weight, while someone else may need more. It depends, among other things, on your height, weight, age, activity level, and goal.
Before you start, estimate your daily calorie needs or use a daily calorie needs calculator. If you want to change your weight, choose a sensible goal—setting a calorie goal shouldn’t mean starving yourself or feeling hungry all the time.
To increase the calories, add a serving of bread, grains, rice, potatoes, or olive oil. If you need a little less, reduce the serving of starchy food or fat, but keep a source of protein and vegetables in your meal. Make changes gradually and notice how they affect your fullness, energy, and weight.
How to prep meals to make your week easier
You don’t have to spend Sunday with seven pots on the stove. Cook extra grains or rice, roast a larger batch of chicken, and prepare vegetables that keep well. Add sauces and fresh toppings just before eating so your meals don’t taste like Monday all week long.
A simple plan swap can help, too: if you’re having lunch at your mom’s on Wednesday, you don’t need to give up on the whole meal plan. Eat what you feel like, then adjust your other meals to your appetite and schedule. There’s no need to make up for lunch by going hungry or doing an extra workout.
If you’d rather have ready-made suggestions than plan everything yourself, EatSee offers a meal plan tailored to your calorie and protein goals, with recipes and a shopping list. The plan available depends on your account type. You can also use the chart as a starting point and swap in your favorite dishes.
Is a 1,800-2,000 kcal meal plan right for everyone?
No. This is an example menu, not an individual prescription or a guarantee of weight loss. If you have a chronic condition, are pregnant or breastfeeding, take medication, or have a history of eating disorders, talk to a doctor or dietitian before changing how you eat.
The best plan is one that fits your needs, schedule, budget, and food preferences. You can start with a few meals from the chart, make a shopping list, and see what actually makes everyday eating easier for you.
FAQs
Will a 1,800 kcal meal plan help me lose weight?
Do I need to eat protein at every meal?
Can I swap meals between days?
Would 124-131 g of protein per day be right for me?
Do I have to prepare all my meals in advance?
This article is for informational purposes only and does not replace advice from a doctor or dietitian. Written by the EatSee editorial team. Editorial policy.
