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7-Day Meal Plan

The document outlines a 7-day meal plan with calorie counts for breakfast and lunch for each day. Total daily calories are provided both without and with snacks included. The meals feature a variety of proteins and vegetables, with daily calorie totals ranging from 765 to 950 kcal without snacks.

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khinthirihann
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35 views2 pages

7-Day Meal Plan

The document outlines a 7-day meal plan with calorie counts for breakfast and lunch for each day. Total daily calories are provided both without and with snacks included. The meals feature a variety of proteins and vegetables, with daily calorie totals ranging from 765 to 950 kcal without snacks.

Uploaded by

khinthirihann
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 with Calories

Breakfast (Calories)

Day 1: Rice + scrambled eggs + spinach (390 kcal)


Day 2: Rice + grilled fish + cucumber salad (410 kcal)
Day 3: Rice + boiled eggs + mushrooms (380 kcal)
Day 4: Rice + chicken curry + steamed veggies (440 kcal)
Day 5: Rice + tofu stir-fry + kimchi (365 kcal)
Day 6: Rice + beef stir-fry + leafy greens (450 kcal)
Day 7: Rice + lentil soup + boiled egg (410 kcal)

Lunch (Calories)

Day 1: Rice + grilled chicken + salad (500 kcal)


Day 2: Rice + shrimp stir-fry + mixed veggies (470 kcal)
Day 3: Rice + beef stew + broccoli (530 kcal)
Day 4: Rice + pan-fried fish + sautéed carrots (440 kcal)
Day 5: Rice + tofu with soy sauce + stir-fried cabbage (400 kcal)
Day 6: Rice + chicken stir-fry + side soup (500 kcal)
Day 7: Rice + beef curry + green beans (530 kcal)

Total Daily Calories (Without Snacks)

Day 1: 890 kcal


Day 2: 880 kcal
Day 3: 910 kcal
Day 4: 880 kcal
Day 5: 765 kcal
Day 6: 950 kcal
Day 7: 940 kcal

Total Daily Calories (With Snacks ~100 kcal)

Day 1: 990 kcal


Day 2: 980 kcal
Day 3: 1010 kcal
Day 4: 980 kcal
Day 5: 865 kcal
Day 6: 1050 kcal
Day 7: 1040 kcal

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