This 7-day meal plan averages 1,794 kcal and 154 g of protein a day over 4 meals, built from our recipes. Every day lands between 1,767 and 1,805 kcal; the totals are real numbers calculated from each recipe’s grams, and the shopping list is below.
Day total1,800 kcal · 177 g protein · 188 g carbs · 41 g fat
Day total1,802 kcal · 174 g protein · 178 g carbs · 42 g fat
Day total1,804 kcal · 167 g protein · 191 g carbs · 43 g fat
Day total1,805 kcal · 147 g protein · 185 g carbs · 57 g fat
Day total1,793 kcal · 141 g protein · 210 g carbs · 48 g fat
Day total1,790 kcal · 137 g protein · 160 g carbs · 72 g fat
Day total1,767 kcal · 133 g protein · 197 g carbs · 51 g fat
For one person, every recipe of the week, merged and grouped.
For many moderately active women 1,800 kcal is maintenance or slow fat loss; for many men it is a fat-loss plan. The calorie calculator shows which applies to you.
A diet-friendly meal is not about being low-fat or “light”. A good one is high in protein (over 30 g), has vegetables and fibre, and you know exactly how many calories it has. That is what keeps you full on fewer calories. All our recipes work that way: macros calculated from real grams, eight ingredients or fewer.
Looking for single meals? High-protein recipes, breakfasts, dinners, meal prep bowls.
About 85% of your daily needs. For many women that is 1,500-1,800 kcal, for many men 1,800-2,200 kcal. The calorie calculator gives your number.
Yes; in this plan a recipe appears at most twice a week. For meal prep it is handy to repeat a lunch on two days in a row.
A lean protein (chicken breast, fish, lean beef, tofu) with plenty of vegetables. The dinners in this plan are about 400-650 kcal with around 40-50 g of protein; for lighter ones, many of our dinner recipes are under 400 kcal.
One with protein, not only carbs: oats with yogurt, eggs on wholegrain toast, cottage cheese with fruit. 25-40 g of protein in the morning keeps you full longer.
No, it is already counted: the daily totals come from each recipe’s grams. In the app you log what you ate with one tap.
The Fit Chef plans each week to your exact calorie and protein target from its recipes, with swaps and an automatic shopping list.