2000 kcal Diet – 7-Day Meal Plan

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. 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 rice according to the package instructions.
2. Drizzle the salmon with half the soy sauce, sprinkle with ginger, and bake for 12-15 minutes at 200°C.
3. Slice the cucumber, grate the carrot, thinly shred the cabbage, and dice the avocado.
4. Add the rice, salmon pieces, and vegetables to a bowl. Drizzle with the remaining soy sauce and lime juice, then sprinkle with sesame seeds and chili.

You can replace the salmon with canned tuna in its own juices—no baking needed.

1. Wash the apple, remove the core, and cut it into wedges.
2. Spread the peanut butter on the apple wedges, or dip them in it.
3. Sprinkle with cinnamon.

For an on-the-go snack, drizzle the apple wedges with lemon juice to keep them from browning, and pack the peanut butter separately in a small jar.

1. Drain the tofu, dice it, and pan-fry in olive oil with smoked paprika and garlic powder. Drizzle with soy sauce at the end.
2. Cut the bell pepper into strips and the tomato into slices.
3. Warm the tortilla in a dry pan, add the lettuce, vegetables, and tofu, then roll it up.

Press the tofu between paper towels before cutting it—it will brown better.

1. Heat the oil and sauté the diced bell pepper. Add the drained beans and cumin, and cook for 2 minutes.
2. Add the eggs, season with salt, pepper, and chili, and cook, stirring, until set.
3. Warm the tortilla in a dry pan, add the scrambled eggs and sliced tomato, then roll it up.

Wrap the tortilla in sandwich paper and take it with you—it tastes good cold, too.

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. Heat the olive oil and cook the finely chopped onion, garlic, carrot, and celery until softened (about 5 minutes).
2. Add the tomatoes, tomato paste, and cooked lentils. Season with oregano and basil, then simmer for 15 minutes.
3. Meanwhile, cook the pasta until al dente. Season the sauce with salt and pepper, then toss with the pasta.

Rinse canned lentils well. Cook dried green lentils ahead of time—they need about 25 minutes.

1. Mash the feta with a fork or blend it with half the bell pepper, finely diced, and a pinch of chili.
2. Spread the mixture on the bread, then top with arugula and the remaining bell pepper, cut into strips.

You can make the spread a day ahead—it will keep for 2-3 days in a sealed container in the refrigerator.

1. Slice the chicken breast lengthwise into two thinner pieces. Season with salt, pepper, and paprika, then fry in half the olive oil for 4-5 minutes on each side.
2. Tear the lettuce, chop the tomatoes and cucumber, and dice the avocado. Drizzle the avocado with lemon juice.
3. Toss the vegetables with the remaining olive oil, salt, and pepper.
4. Slice the chicken into strips and arrange on top of the salad.

You can fry the chicken a day ahead and keep it in the refrigerator—it tastes great cold, too. Cut the avocado just before serving to keep it from browning.

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 hard-boiled eggs and cut them in half.
2. Cut the bell pepper and cucumber into sticks.
3. Season the eggs with salt and pepper and serve with the vegetables.

Boil the eggs for 9-10 minutes after the water comes to a boil, then rinse them in cold water—they'll be easier to peel.

1. Cook the rice according to the package instructions.
2. Heat the oil and sauté the chopped onion and garlic until softened. Add the chopped bell pepper and cook for 3 minutes.
3. Add the cumin, smoked paprika, and chili. After a moment, add the tomatoes, tomato paste, drained beans, and corn. Simmer for 15 minutes.
4. Season with salt and oregano, and serve with rice.

You can freeze the chili in individual servings. It tastes just as good reheated.

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. 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.

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 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. Cut the beef into 2 cm cubes, pat dry, and brown in batches in very hot oil.
2. Add the chopped onion and garlic. Once softened, add the sweet paprika, marjoram, bay leaf, and allspice. Pour in enough water to cover the meat, cover, and simmer for about an hour.
3. Add the chopped bell pepper, grated carrot, and tomato paste. Simmer for another 15-20 minutes, until the meat is tender. Season with salt and pepper.
4. Meanwhile, cook the buckwheat groats. Serve the stew with the groats and pickled cucumber.

Make enough stew for two days—it tastes even better reheated and will keep in the fridge for 3 days.

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. Preheat the oven to 200°C.
2. Place the trout on a parchment-lined baking sheet, drizzle with half the oil and some of the lemon juice, and season with salt, pepper, and chopped dill. Bake for 15–18 minutes.
3. Finely grate the carrot and apple.
4. Toss the slaw with the remaining oil and lemon juice, then serve with the fish.

You can use salmon or mackerel fillets instead of trout. Make the slaw just before serving so the apple doesn’t brown.

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. 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 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. Heat the cooked corn on the cob for a few minutes in boiling salted water, on a grill pan, or in the microwave.
2. Brush it with olive oil and sprinkle with sweet paprika and salt.

Out of season, you can buy cooked, vacuum-packed corn on the cob—just heat it up.

1. Preheat the oven to 220°C.
2. Cut the bell pepper, zucchini, eggplant, and onion into large pieces and toss with the olive oil, herbs, garlic, salt, and pepper.
3. Roast on a baking sheet for 25 minutes, stirring halfway through.
4. Sprinkle the crumbled feta over the vegetables 5 minutes before they’re done.

Roast a double batch of vegetables—you can add them to pasta or sandwiches the next day.

1. Rinse the millet in a sieve with hot water, pour in the soy drink, add the chopped dates, and simmer covered for about 15 minutes.
2. Add the vanilla extract and blend until smooth and creamy. If it’s too thick, add a little water.
3. Spoon into a bowl, top with raspberries (frozen ones work too), and sprinkle with shredded coconut.

The pudding thickens as it cools. You can make it in the evening and eat it cold, or warm it up with a little more soy drink.

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. 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. 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. Preheat the oven to 200°C or get a sandwich maker ready.
2. Spread a thin layer of pesto on the bread, top with slices of tomato and mozzarella, and sprinkle with oregano.
3. Bake for 6–8 minutes, until the cheese melts.
4. Top the hot toast with arugula and sprinkle with pepper.

1. Hard-boil the egg for 9-10 minutes, then cool and peel it.
2. Drain the sardines and mash them with the egg using a fork.
3. Stir in the chopped chives and finely chopped pickled cucumber, then season with pepper.
4. Spread the mixture on the bread.

A can of sardines usually makes two servings—store the rest of the spread in the refrigerator until the next day.

1. Cut the dried apricots into strips.
2. Mix them with the almonds, hazelnuts, and pumpkin seeds.
3. Transfer the mix to a small container—it’s easy to take with you.

Make enough for the week and divide it into portions in small containers or bags.

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. Cover the dates with hot water for 5 minutes, then drain.
2. Finely grind the cashews and oats, add the dates and a pinch of cinnamon, and blend until the mixture is sticky.
3. With damp hands, shape the mixture into small balls and roll them in shredded coconut.
4. Chill the balls in the fridge for at least 15 minutes.

Make several batches at once—the balls will keep in a sealed container in the fridge for up to 5 days.

1. Rinse the quinoa and cook it in salted water for about 15 minutes. Add the edamame for the last 4 minutes, then drain.
2. Grate the carrot, slice the cucumber, and shred the cabbage very finely.
3. Mix the peanut butter with the soy sauce, lime juice, ginger, and 2–3 tablespoons of warm water until smooth.
4. Arrange the quinoa, edamame, and vegetables in a bowl, drizzle with the sauce, and sprinkle with chili.

You can find frozen edamame in most supermarkets. You can use green peas or chickpeas instead.