Mealplan

Day 1

Breakfast

600 kcal, 40g protein

  • 3 scrambled eggs with 50g paneer or tofu
  • 1 roti or whole grain flatbread
  • 1/2 avocado
  • Black coffee or tea

Lunch

650 kcal, 45g protein

  • 150g grilled chicken satay (no sugar in marinade)
  • 100g brown rice
  • 100g steamed bok choy with garlic and olive oil

Dinner

500 kcal, 35g protein

  • 150g beef stir-fry with oyster sauce and bell peppers
  • 120g stir-fried kangkong (water spinach)
  • 100g boiled red rice

Snack

250 kcal, 20g protein

  • 200g Greek yogurt
  • 1 tbsp almonds

Day 2

Breakfast

550 kcal, 35g protein

  • 200g cottage cheese or silken tofu
  • 30g walnuts
  • 1 banana

Lunch

700 kcal, 50g protein

  • 200g grilled lemongrass chicken
  • 120g quinoa or black rice
  • 1 tbsp olive oil

Dinner

500 kcal, 35g protein

  • 150g stir-fried eggs with bitter melon
  • 100g sautéed mushrooms and long beans
  • 1 slice whole grain bread

Snack

250 kcal, 20g protein

  • 1 scoop whey protein with almond milk
  • 1 tbsp peanut butter

Day 3

Breakfast

600 kcal, 40g protein

  • 3 boiled eggs
  • 2 slices whole grain toast
  • 100g Greek yogurt with blueberries

Lunch

650 kcal, 45g protein

  • 150g beef rendang (cooked with coconut milk but without sugar)
  • 120g brown rice
  • 100g stir-fried cabbage

Dinner

500 kcal, 35g protein

  • 150g grilled chicken with turmeric
  • 200g stir-fried bean sprouts with tofu

Snack

250 kcal, 20g protein

  • 200g cottage cheese
  • 1 tbsp chia seeds

Day 4

Breakfast

550 kcal, 35g protein

  • 2 scrambled eggs with 50g feta
  • 100g sautéed spinach
  • 1 whole wheat prata

Lunch

700 kcal, 50g protein

  • 200g grilled beef with tamarind glaze (no sugar)
  • 120g chickpeas stir-fried with curry leaves
  • 1 tbsp olive oil

Dinner

500 kcal, 35g protein

  • 150g stir-fried tofu with chili and basil
  • 150g roasted pumpkin

Snack

250 kcal, 20g protein

  • 1 scoop whey protein with almond milk
  • 1 tbsp peanut butter

Day 5

Breakfast

600 kcal, 40g protein

  • 3 eggs scrambled with 50g goat cheese
  • 1 slice whole grain toast
  • Black coffee

Lunch

650 kcal, 45g protein

  • 150g ayam bakar (grilled Indonesian chicken)
  • 100g buckwheat or brown rice
  • 1 cup steamed green beans

Dinner

500 kcal, 35g protein

  • 150g grilled turkey breast
  • 200g stir-fried eggplant with miso

Snack

250 kcal, 20g protein

  • 200g Greek yogurt
  • 1 tbsp walnuts

Day 6

Breakfast

550 kcal, 35g protein

  • 200g cottage cheese
  • 30g flaxseeds
  • 1 handful of strawberries

Lunch

700 kcal, 50g protein

  • 200g grilled beef with ginger sauce
  • 120g kidney beans cooked with turmeric
  • 1 tbsp olive oil

Dinner

500 kcal, 35g protein

  • 150g scrambled tofu with chili and garlic
  • 150g roasted sweet potato

Snack

250 kcal, 20g protein

  • 1 scoop whey protein with almond milk
  • 1 tbsp peanut butter

Day 7

Breakfast

600 kcal, 40g protein

  • 3 scrambled eggs with 40g cheddar
  • 100g sautéed spinach
  • 1 slice whole grain bread

Lunch

650 kcal, 45g protein

  • 150g grilled turmeric chicken
  • 100g bulgur or red rice
  • 1 tbsp olive oil

Dinner

500 kcal, 35g protein

  • 150g beef stir-fried with Thai basil and garlic
  • 200g roasted asparagus

Snack

250 kcal, 20g protein

  • 200g cottage cheese
  • 1 tbsp chia seeds