1800 kcal Diet – 7-Day Meal Plan

1. Bring the milk to a boil, add the oats and cook over low heat for about 3 minutes, stirring.
2. Spoon the oatmeal into a bowl and let it cool slightly.
3. Top with Greek yogurt and sliced strawberries, then sprinkle with flaxseed.

When strawberries are out of season, use frozen ones. Add them to the oatmeal near the end of cooking to thaw.

1. Peel the mandarins and separate them into segments.
2. Serve with a handful of almonds, raw or briefly toasted in a dry pan.

When mandarins are out of season, use an apple or pear instead. You can swap the almonds for hazelnuts.

1. Cook the rice according to the package instructions.
2. Heat the oil and sauté the chopped onion, garlic and grated carrot until softened. Add the turmeric, cumin, garam masala and ginger, and cook for 30 seconds.
3. Add the rinsed lentils, chopped tomatoes and water (2–3 times the amount of lentils). Cook for 15 minutes, stirring, until the lentils break down.
4. Season with salt and lemon juice. Serve with rice and cucumber slices sprinkled with cilantro.

Dal reheats well. Make a double batch for the next day and thin it with water if needed.

1. Preheat the oven to 180°C. Wash the apple and core it without cutting through the bottom.
2. Mix the chopped nuts with the raisins and cinnamon, then stuff the apple.
3. Bake for 25–30 minutes, until the apple is soft.

For a quicker version, cut the apple in half, add the filling and microwave covered for 4–5 minutes.

1. Melt the butter and sauté the chopped onion and garlic until softened. Add the cauliflower florets and pour in enough broth to cover them.
2. Cook for 15 minutes until tender, add the milk and blend until smooth.
3. Stir in half the grated Parmesan and season with salt, pepper and nutmeg.
4. Serve sprinkled with the remaining Parmesan and toasted pumpkin seeds.

Frozen cauliflower works too. You don't need to thaw it; just cook it for a few extra minutes.

1. Heat the olive oil and sauté the chopped onion and garlic until softened.
2. Add the chopped tomatoes, tomato paste, sweet paprika and marjoram. Simmer for 5 minutes, until the tomatoes break down.
3. Add the drained beans, season with salt and pepper, and cook for another 5 minutes, until the sauce thickens.
4. Toast the bread, spoon the beans on top and sprinkle with chopped parsley.

You can make the beans in tomato sauce the night before. In the morning, just heat them up and toast the bread.

1. Spread a thin layer of mustard on the bread.
2. Top with arugula, slices of roasted chicken and tomato, then season with pepper.

This is a great way to use leftover roast chicken from dinner. It will keep in the refrigerator for up to 3 days.

1. Rub the meat with the crushed garlic, paprika, marjoram, salt, and pepper.
2. Cut the sweet potatoes into thick sticks and toss with most of the oil and the herbes de Provence. Arrange on a baking sheet with the meat and roast for 30–35 minutes at 200°C, turning halfway through.
3. Thinly shred the cabbage, season with salt and massage it with your hands. Add the grated carrot, chopped dill, vinegar and the remaining oil, then season with pepper.
4. Serve the chicken with sweet potatoes and slaw.

You can swap the sweet potatoes for regular potatoes—cut them into wedges and roast them the same way. You can marinate the meat the night before.

1. Drain the tuna and flake it with a fork. Finely dice the bell pepper.
2. Mash the avocado with lemon juice, then mix it with the tuna and bell pepper. Season with salt and pepper.
3. Spoon the filling onto romaine lettuce leaves and eat them like little tacos.

For a meal on the go, pack the filling and lettuce leaves separately so the lettuce stays crisp.

1. Hard-boil the eggs for 9-10 minutes, then cool, peel, and cut them into quarters.
2. Cut the broccoli into florets and cook in salted water or steam for 4-5 minutes, then rinse with cold water.
3. Toast the sunflower seeds in a dry pan, and mix the yogurt with the pressed garlic, salt, and pepper.
4. Combine the broccoli with the drained corn and eggs, drizzle with the dressing, and sprinkle with sunflower seeds.

The salad keeps well in the refrigerator for a few hours, so you can take it with you—just add the dressing right before eating.

1. Beat the egg with the milk and cinnamon in a shallow dish.
2. Dip both sides of the challah slices in the egg mixture.
3. Fry in hot butter for 2-3 minutes on each side, until golden brown.
4. Serve with yogurt and blueberries.

Challah that's a day or two old works best—it soaks up the mixture well and holds together while frying.

1. Wash the plums, cut them in half, and remove the pits.
2. Blend the plums with the soy milk and a pinch of cinnamon until smooth.

Use frozen plums when they're out of season for a thick, chilled smoothie.

1. Heat the olive oil and cook the finely chopped onion, garlic, carrot, and celery until softened (about 5 minutes).
2. Add the meat and cook, breaking it up with a spatula, until no longer pink.
3. Add the tomatoes (canned is fine), tomato paste, oregano, and basil. Cover and simmer for 20 minutes. Season with salt and pepper.
4. Meanwhile, cook the pasta al dente. Serve with the sauce and a sprinkle of grated Parmesan.

You can make a larger batch of sauce and freeze it in servings. For a lighter version, use ground turkey breast.

1. Peel the hard-boiled eggs, cut them in half lengthwise, and remove the yolks.
2. Mash the yolks with the Greek yogurt, a teaspoon of mustard, and chopped dill. Season with salt and pepper.
3. Spoon the mixture back into the egg whites, sprinkle with paprika, and serve with radishes.

For taking them to go, arrange the eggs snugly in a shallow container so the filling doesn't get smeared.

1. Slice the turkey breast lengthwise into thinner pieces, season with salt, pepper, and thyme, then cook in half the olive oil for 4-5 minutes on each side.
2. Slice the pear thinly. Toast the walnuts in a dry pan, then chop them.
3. Toss the arugula with the remaining olive oil, balsamic vinegar, mustard, salt, and pepper.
4. Arrange the pear and sliced turkey over the arugula, then sprinkle with the walnuts.

An apple works well instead of pear, and chicken breast can be used instead of turkey.

1. Mix the cottage cheese with the egg, flour, cinnamon, and a pinch of baking powder.
2. Coarsely grate the apple and add it to the mixture.
3. Heat a little oil in a pan. Spoon in small pancakes and fry over medium heat for 2-3 minutes on each side.

The batter is quite loose, so turn the pancakes carefully with a wide spatula.

1. Drain and rinse the chickpeas, then dice the cooked beet.
2. Blend the chickpeas and beet with the tahini, lemon juice, garlic, a pinch of cumin, and salt. Add water one tablespoon at a time until smooth.
3. Cut the bell pepper and cucumber into sticks and dip them in the hummus.

The hummus will keep in the fridge for 3-4 days. You can buy cooked beets vacuum-packed.

1. Cook the rice according to the package instructions. Dice the chicken and brown it in oil.
2. Add the chopped onion, garlic, and diced bell pepper and cook for 3 minutes. Stir in the curry powder, turmeric, and ginger.
3. Add the diced tomatoes (canned is fine) and simmer for 10 minutes.
4. Remove from the heat, stir in the yogurt, and season with salt. Serve with rice and a sprinkle of cilantro.

Stir the yogurt into the sauce after taking it off the heat to keep it from curdling. For a lactose-free version, skip the yogurt and add more tomatoes.

1. Peel the orange and banana, then cut them into pieces.
2. Blend the fruit with the carrot juice, flaxseed, and a pinch of ginger until smooth.

Instead of ground ginger, you can grate in a piece of fresh ginger root for a bolder flavor.

1. Spread a thin layer of mustard on the bread.
2. Top with lettuce leaves, slices of pork loin, tomato, and pickled cucumber.
3. Sprinkle with freshly ground pepper.

This is a great way to use pork loin roasted for dinner. You can also buy sliced roasted pork loin—choose one with a short ingredient list.

1. Mash the banana with a fork until smooth. Add the egg, oats, cinnamon, and a pinch of baking powder, then mix.
2. Let it sit for 5 minutes so the oats can soften.
3. Heat a little oil in a pan. Spoon in small pancakes and cook over medium heat for about 2 minutes on each side.

You can grind the oats in a blender beforehand for more tender pancakes.

1. Cut the cheese into cubes, wash the grapes, and remove them from the stems.
2. Serve with the walnuts—the best bite combines cheese, a grape, and a piece of walnut.

You can swap the blue cheese for goat cheese or brie, and the grapes for slices of pear.

1. Pound the pork loin into thin cutlets and season with salt and pepper. Dip each cutlet in beaten egg, then coat with breadcrumbs.
2. Place the cutlets on a parchment-lined baking sheet, drizzle with oil, and bake for 20-25 minutes at 200°C, turning halfway through.
3. Boil the potatoes in salted water and sprinkle with dill.
4. Grate the beets and mix with the finely chopped onion and lemon juice. Season with salt and pepper.

The oven-baked cutlets will turn out crispy if you drizzle them evenly with oil or spray them with an oil mister before baking.

1. Mix the chia seeds with the almond drink and a few drops of vanilla extract.
2. After 5 minutes, stir again to prevent lumps, then refrigerate for at least 2 hours or overnight.
3. Add fresh or thawed raspberries just before serving.

A pudding in a jar with a screw-top lid makes a convenient snack for work—prepare it the night before.

1. Lightly butter the bread slices and top with lettuce leaves.
2. Add slices of ham and tomato, then season with pepper.

Choose ham with a short ingredient list and the highest meat content you can find.

1. Rinse the millet in a sieve with hot water to remove its slightly bitter taste.
2. Bring the milk to a boil, add the millet, and simmer covered over low heat for about 15 minutes, until the liquid is absorbed. Stir occasionally.
3. Stir in some of the raspberries, arrange the rest on top, and sprinkle with chopped almonds.

You can cook the millet porridge in the evening and just reheat it with a little milk in the morning. Add frozen raspberries straight from the freezer.

1. Spread the ricotta on the rice cakes.
2. Top with blueberries and drizzle with a little honey.

You can use cottage cheese instead of ricotta, and raspberries or sliced peach instead of blueberries.

1. Cook the pasta al dente and reserve half a cup of the cooking water.
2. Sauté the pressed garlic in olive oil, add the halved cherry tomatoes, and cook for 2 minutes. Add the spinach and let it wilt.
3. Add the ricotta and a little pasta water. Stir until smooth, then season with salt, pepper, and nutmeg.
4. Toss the sauce with the pasta and sprinkle with grated Parmesan.

You can use cottage cheese blended with a tablespoon of pasta cooking water instead of ricotta.

1. Wash the pear, remove the core, and dice the fruit.
2. Spoon the yogurt into a bowl, add the pear, and top with chopped almonds and cinnamon.

In winter, cook the pear in a dry pan with cinnamon for 2–3 minutes for a warm, spiced dessert.

1. On half the slices, layer the cheese, ham, and tomato slices. Sprinkle with oregano, then cover with the remaining slices.
2. Toast in a sandwich maker or in a covered dry pan for 3-4 minutes on each side, until the cheese melts.

If you don’t have a sandwich maker, bake the toasties in an oven preheated to 200°C for 6-8 minutes.

1. Bring the milk to a boil, stir in the oats and cook over low heat for 3-4 minutes, stirring often.
2. Coarsely grate the apple or dice it, then add it to the oatmeal with the cinnamon.
3. Transfer to a bowl and sprinkle with chopped nuts.

You can swap the apple for a pear and the walnuts for hazelnuts or almonds.

1. Cut the baguette into diagonal slices and toast them in the oven or toaster until golden.
2. Rub the hot slices with a cut clove of garlic.
3. Finely dice the tomato, mix it with olive oil, chopped basil, salt, and pepper, then spoon it onto the toast just before serving.

For a packed meal, keep the tomatoes separate and add them to the toast just before eating so it doesn't get soggy.

1. Cook the rice until partly tender (about 8 minutes). Shred the cabbage.
2. Sauté the meat and chopped onion in a dry pan, breaking up the meat with a spatula, until browned.
3. Layer the cabbage, grated carrot, meat, and rice in a pot. Add the tomatoes (canned are fine), tomato paste, marjoram, allspice, paprika, and half a cup of water.
4. Cover and simmer for about 25 minutes, until the cabbage is tender, stirring occasionally. Season with salt and pepper.

You can also bake the dish in a covered ovenproof dish (40 minutes at 180°C). It tastes even better reheated.

1. Spread the almond butter on the rice cakes.
2. Top with banana slices and a sprinkle of cinnamon.

You can swap the almond butter for peanut butter, and the banana for apple slices or strawberries.

1. Flake the roasted salmon with a fork, removing any bones and skin.
2. Mix the fish with mayonnaise, lemon juice, and chopped dill, then season with pepper.
3. Spread the mixture on slices of bread and top with cucumber slices.

A great way to use leftover salmon from dinner—the spread will keep in the refrigerator for up to 2 days.