A Mediterranean week built for steady weight loss
A complete 7-day nutrition plan: 35 meals with calories and macros, full recipes for every meal, and a shopping list for the week. Generated by Nutrition AI for the goal "Lose weight steadily and keep it off".
This is a real plan generated by Nutrition AI. Yours is built around your own goal, body and allergens.
Create my plan — 2.99€Includes 3 regenerations.Nutritionist’s notes
This nutrition plan is designed to help you lose weight steadily while ensuring you get enough protein to support your health and muscle maintenance. Your daily calorie target is set to provide a moderate deficit for weight loss, while your protein goal is approximately 100g per day. This amount supports satiety, helps preserve muscle mass during weight loss, and ensures you have enough energy to recover from your workouts.
To follow this plan effectively, consider these practical tips:
- Prepare Ahead: Spend some time on weekends or your free days to prepare meals. Chop veggies or cook larger batches of grains to save time during the week.
- Simple Ingredients: Focus on Mediterranean staples like chickpeas, lentils, and a variety of fresh veggies to keep meals quick and easy.
- Portion Control: Use a food scale or measuring cups to accurately portion out ingredients, especially when preparing snacks or meals.
- Stay Hydrated: Drink plenty of water throughout the day, which can help curb hunger and keep you feeling energized.
- Check Ingredients: Although you've indicated no allergens, always verify labels on pre-packaged items to ensure they align with your dietary needs.
This note provides general nutrition information and is not intended as medical advice. Enjoy your meals and the journey to achieving your goal!
Monday 1780 kcal
Oatmeal (50g) with banana (100g) and almond milk (200ml)Breakfast
- 350 kcal
- 8g protein
- 65g carbs
- 6g fat
Ingredients
- 𥣠Oatmeal
- 50g
- ð Banana
- 100g
- ð¥ Almond milk
- 200ml
Method
- In a saucepan, combine the oatmeal with almond milk and bring to a gentle simmer.
- Cook for about 5-7 minutes, stirring occasionally until the oatmeal reaches your desired consistency.
- While the oatmeal cooks, slice the banana.
- Once cooked, pour the oatmeal into a bowl and top with the sliced banana.
- Enjoy your oatmeal warm for a nutritious start to the day.
Hummus (100g) with carrot sticks (150g) and cucumber slices (100g)Snack
- 220 kcal
- 8g protein
- 30g carbs
- 10g fat
Ingredients
- ð¥ Hummus
- 100g
- ð¥ Carrot sticks
- 150g
- ð¥ Cucumber slices
- 100g
Method
- Wash and cut the carrots into sticks and the cucumber into slices.
- Serve the carrot sticks and cucumber slices on a plate alongside the hummus.
- Dip the vegetable sticks into the hummus for a healthy snack.
Chickpea salad with cherry tomatoes (100g), cucumber (100g), red onion (50g) & olive oil (10g)Lunch
- 440 kcal
- 18g protein
- 50g carbs
- 20g fat
Ingredients
- ð¥ Chickpeas
- 100g
- ð Cherry tomatoes
- 100g
- ð¥ Cucumber
- 100g
- ð§ Red onion
- 50g
- ð§ Olive oil
- 10g
Method
- In a bowl, combine the chickpeas, chopped cherry tomatoes, cucumber, and finely diced red onion.
- Drizzle with olive oil and mix well to combine all ingredients.
- Season with salt and pepper to taste, then enjoy your refreshing chickpea salad.
Greek yogurt (150g) with mixed berries (100g)Snack
- 160 kcal
- 15g protein
- 20g carbs
- 4g fat
Ingredients
- ð Greek yogurt
- 150g
- ð Mixed berries
- 100g
Method
- In a bowl, add the Greek yogurt and stir to smooth it out.
- Top the yogurt with mixed berries evenly.
- Enjoy this delicious and nutritious snack immediately.
Stuffed bell peppers with quinoa (100g), black beans (100g), and feta cheese (30g)Dinner
- 610 kcal
- 32g protein
- 50g carbs
- 25g fat
Ingredients
- ð¶ Bell peppers
- 2
- ð Quinoa
- 100g
- ð¤ Black beans
- 100g
- ð§ Feta cheese
- 30g
Method
- Preheat the oven to 180C. Cook quinoa according to package instructions.
- While the quinoa is cooking, slice the tops off the bell peppers and remove seeds.
- In a bowl, mix the cooked quinoa, black beans, and crumbled feta cheese.
- Stuff the bell peppers with the quinoa mixture until filled.
- Place stuffed peppers in a baking dish and cover with foil. Bake for 25 minutes.
- Remove from the oven, let cool slightly, then serve warm.
Tuesday 1780 kcal
Smoothie with spinach (30g), banana (100g), and almond milk (250ml)Breakfast
- 250 kcal
- 6g protein
- 50g carbs
- 6g fat
Ingredients
- ð± Spinach
- 30g
- ð Banana
- 100g
- ð¥ Almond milk
- 250ml
Method
- In a blender, combine the spinach, banana, and almond milk.
- Blend on high until smooth and creamy, ensuring all spinach is well incorporated.
- Taste the smoothie and adjust sweetness if desired by adding a little honey or another banana.
- Pour into a glass and enjoy immediately for a refreshing breakfast packed with nutrients.
Rice cakes (40g) with avocado (70g)Snack
- 160 kcal
- 3g protein
- 22g carbs
- 10g fat
Ingredients
- ð Rice cakes
- 40g
- ð¥ Avocado
- 70g
Method
- Slice the avocado in half, remove the pit, and scoop the flesh into a bowl.
- Mash the avocado with a fork until creamy, seasoning with a little salt if desired.
- Spread the mashed avocado evenly over the rice cakes.
- Enjoy as a quick and nutritious snack, perfect for a mid-morning boost.
Lentil soup (300ml) with whole grain bread (50g)Lunch
- 440 kcal
- 20g protein
- 60g carbs
- 12g fat
Ingredients
- 𥣠Lentil soup
- 300ml
- ð Whole grain bread
- 50g
Method
- Heat the lentil soup in a saucepan over medium heat until warmed through, stirring occasionally.
- While the soup is heating, lightly toast the whole grain bread to your liking.
- Serve the warm lentil soup in a bowl alongside the toasted bread.
- Dip the bread into the soup for a hearty and satisfying lunch.
Almonds (30g)Snack
- 170 kcal
- 6g protein
- 6g carbs
- 15g fat
Ingredients
- ð° Almonds
- 30g
Method
- Measure out 30g of almonds and place them in a small bowl.
- Enjoy as a simple and nutritious snack, rich in healthy fats and protein.
Grilled eggplant (100g) with tomato sauce (100g) and mozzarella (50g)Dinner
- 760 kcal
- 30g protein
- 45g carbs
- 40g fat
Ingredients
- ð Grilled eggplant
- 100g
- ð Tomato sauce
- 100g
- ð§ Mozzarella
- 50g
Method
- Preheat a grill or grill pan over medium heat. Cut the eggplant into slices and grill for 5-7 minutes on each side until tender and marked.
- In a small saucepan, warm the tomato sauce over low heat.
- Once the eggplant is cooked, place it on a plate, topping each slice generously with warm tomato sauce.
- Sprinkle the mozzarella cheese on top and let it melt slightly before serving, enjoying a hearty and flavorful dinner.
Wednesday 1780 kcal
Chia seed pudding (30g) with almond milk (250ml) and strawberries (80g)Breakfast
- 300 kcal
- 10g protein
- 30g carbs
- 15g fat
Ingredients
- ð± Chia seeds
- 30g
- ð¥ Almond milk
- 250ml
- ð Strawberries
- 80g
Method
- In a bowl, combine the chia seeds and almond milk, stirring well to ensure the seeds are evenly distributed.
- Let the mixture sit for about 10 minutes, allowing the chia seeds to expand and thicken the pudding.
- Meanwhile, wash the strawberries and slice them into quarters.
- Once the pudding has thickened, top with the fresh strawberries and serve immediately.
Orange (150g)Snack
- 70 kcal
- 1g protein
- 18g carbs
- 0g fat
Ingredients
- ð Orange
- 150g
Method
- Peel the orange and separate it into segments.
- Serve the orange segments as a refreshing snack.
Falafel (150g) with tabbouleh (100g) and hummus (50g)Lunch
- 640 kcal
- 22g protein
- 80g carbs
- 28g fat
Ingredients
- ð¥ Falafel
- 150g
- ð¥ Tabbouleh
- 100g
- ð¥ Hummus
- 50g
Method
- Heat the falafel in a pan or oven according to package instructions until golden and crispy.
- On a plate, arrange the falafel alongside a generous serving of tabbouleh.
- Add a scoop of hummus to the side for dipping.
- Serve warm and enjoy a balanced meal.
Cucumber (100g) with tzatziki (50g)Snack
- 120 kcal
- 5g protein
- 12g carbs
- 6g fat
Ingredients
- ð¥ Cucumber
- 100g
- 𥣠Tzatziki
- 50g
Method
- Slice the cucumber into thin rounds or sticks.
- Serve with tzatziki on the side for dipping.
Vegetarian stir-fry with tofu (150g), broccoli (100g), bell pepper (50g) and soy sauce (20ml)Dinner
- 650 kcal
- 35g protein
- 50g carbs
- 20g fat
Ingredients
- ð Tofu
- 150g
- 𥦠Broccoli
- 100g
- ð¶️ Bell pepper
- 50g
- 𥢠Soy sauce
- 20ml
Method
- Press the tofu to remove excess moisture and cut it into cubes.
- Heat a non-stick pan over medium heat with a small amount of oil if desired.
- Add the tofu cubes and stir-fry until golden and crisp.
- Add the broccoli florets and sliced bell pepper to the pan, continuing to stir-fry until the vegetables are tender.
- Pour in the soy sauce, tossing everything to coat evenly.
- Serve hot and enjoy your nutritious vegetarian stir-fry.
Thursday 1780 kcal
Avocado toast with whole-grain bread (70g) and cherry tomatoes (50g)Breakfast
- 320 kcal
- 8g protein
- 45g carbs
- 15g fat
Ingredients
- ð Whole-grain bread
- 70g
- ð¥ Avocado
- 100g
- ð Cherry tomatoes
- 50g
- ð§ Salt and pepper to taste
Method
- Start by toasting the whole-grain bread slices until they are golden brown and crispy.
- While the bread is toasting, cut the avocado in half, remove the pit, and scoop the flesh into a bowl. Mash the avocado with a fork and season with salt and pepper.
- Once the bread is ready, spread the mashed avocado generously on top of each slice.
- Wash the cherry tomatoes and cut them in halves or quarters, as preferred.
- Top the avocado toast with the cherry tomatoes, arranging them nicely.
- Serve immediately and enjoy a nutritious and filling breakfast.
Celery sticks (100g) with peanut butter (30g)Snack
- 180 kcal
- 7g protein
- 12g carbs
- 14g fat
Ingredients
- ð¥ Celery sticks
- 100g
- ð¥ Peanut butter
- 30g
Method
- Wash the celery sticks thoroughly and cut them into 10-12 cm lengths.
- Place the peanut butter in a small bowl for easy dipping or spreading.
- Serve the celery sticks alongside the peanut butter, allowing for a quick snack with a satisfying crunch and creamy dip.
Quinoa salad with mixed greens (200g), cherry tomatoes (100g), and balsamic dressing (20ml)Lunch
- 450 kcal
- 18g protein
- 68g carbs
- 15g fat
Ingredients
- ð¥ Quinoa
- 100g
- 𥬠Mixed greens
- 200g
- ð Cherry tomatoes
- 100g
- ð¶ Balsamic dressing
- 20ml
Method
- Rinse the quinoa under cold water to remove any bitterness. Cook it according to package directions, generally with double the amount of water until fluffy.
- While the quinoa is cooking, wash the mixed greens and cherry tomatoes. Halve the cherry tomatoes if desired.
- In a large bowl, combine the cooked quinoa, mixed greens, and cherry tomatoes.
- Drizzle the balsamic dressing over the salad and toss gently to combine.
- Taste and adjust seasoning, then serve in a bowl or plate for a nourishing lunch.
Apple (150g) with walnuts (20g)Snack
- 190 kcal
- 3g protein
- 25g carbs
- 10g fat
Ingredients
- ð Apple
- 150g
- ð° Walnuts
- 20g
Method
- Wash the apple thoroughly and cut it into wedges or slices. Remove the core as necessary.
- Take the walnuts and roughly chop them if desired for added texture.
- Serve the apple slices on a plate and sprinkle the walnuts over the top or serve alongside for a balanced and light snack.
Vegetable curry with chickpeas (150g) and brown rice (100g)Dinner
- 640 kcal
- 28g protein
- 65g carbs
- 26g fat
Ingredients
- ð Chickpeas
- 150g
- 𥦠Mixed vegetables (carrot
- bell pepper
- zucchini)
- 200g
- ð Brown rice
- 100g
- 𥥠Coconut milk
- 100ml
- ð¿ Curry powder
- 1 tbsp
- ð§ Salt to taste
Method
- Cook the brown rice according to package instructions. Set aside once done.
- In a large pan over medium heat, add the mixed vegetables and cook until just tender.
- Add the chickpeas, coconut milk, and curry powder to the pan. Stir well and simmer for about 10-15 minutes until the mixture thickens.
- Season with salt to taste, adjusting as needed.
- Serve the vegetable curry over the cooked brown rice for a hearty and flavorful dinner.
Friday 1780 kcal
Muesli (50g) with almond milk (200ml) and apple slices (100g)Breakfast
- 320 kcal
- 8g protein
- 52g carbs
- 8g fat
Ingredients
- 𥣠Muesli
- 50g
- ð¥ Almond milk
- 200ml
- ð Apple
- 100g
Method
- In a bowl, combine the muesli with the almond milk and let it soak for a few minutes until it softens slightly.
- While the muesli is soaking, wash and slice the apple into thin wedges.
- Once the muesli has absorbed some of the almond milk, top it with the apple slices.
- Enjoy your healthy and nutritious breakfast.
Carrot (100g) and hummus (50g)Snack
- 140 kcal
- 5g protein
- 18g carbs
- 6g fat
Ingredients
- ð¥ Carrot
- 100g
- ð¥ Hummus
- 50g
Method
- Peel the carrot and cut it into sticks or rounds.
- Place the hummus in a small bowl for dipping.
- Serve the carrot sticks alongside the hummus for a quick and healthy snack.
Spinach and feta cheese (100g) pie with whole wheat pastry (100g)Lunch
- 460 kcal
- 18g protein
- 50g carbs
- 22g fat
Ingredients
- 𥧠Whole wheat pastry
- 100g
- ð Spinach
- 100g
- ð§ Feta cheese
- 100g
Method
- Preheat the oven to 180C.
- Roll out the whole wheat pastry and line a pie dish with it.
- In a pan, sauté the spinach until wilted, then mix in the crumbled feta cheese.
- Pour the spinach and feta mixture into the pie crust.
- Bake in the oven for 30-35 minutes until the crust is golden and the filling is set.
- Let cool slightly, slice, and serve.
Almonds (30g)Snack
- 170 kcal
- 6g protein
- 6g carbs
- 15g fat
Ingredients
- ð° Almonds
- 30g
Method
- Simply measure out 30g of almonds.
- Enjoy them as a nutritious and filling snack.
Ratatouille with zucchini (100g), eggplant (100g), bell pepper (50g), and tomato (100g) over couscous (100g)Dinner
- 690 kcal
- 31g protein
- 73g carbs
- 28g fat
Ingredients
- ð² Zucchini
- 100g
- ð Eggplant
- 100g
- ð¶️ Bell pepper
- 50g
- ð Tomato
- 100g
- ð Couscous
- 100g
Method
- Dice the zucchini, eggplant, bell pepper, and tomato into even pieces.
- In a large pan, sauté the diced vegetables until soft and slightly caramelized.
- Meanwhile, prepare the couscous according to package instructions, usually involving boiling water and letting it sit covered.
- Once the vegetables are cooked, mix them with the couscous.
- Serve the ratatouille mixture warm, garnished with fresh herbs if desired.
Saturday 1780 kcal
Whole-grain toast (70g) with avocado (70g)Breakfast
- 320 kcal
- 8g protein
- 44g carbs
- 15g fat
Ingredients
- ð Whole-grain bread
- 70g
- ð¥ Avocado
- 70g
- ð§ Salt and pepper
- to taste
Method
- Toast the whole-grain bread slices until they are golden brown and crispy.
- While the bread is toasting, cut the avocado in half, remove the pit, and scoop the flesh into a bowl.
- Mash the avocado with a fork, adding salt and pepper to taste for flavor.
- Once the toast is ready, spread the mashed avocado generously over each slice.
- Optionally, you can add toppings like cherry tomatoes or a sprinkle of chili flakes for extra flavor.
Mixed nuts (30g)Snack
- 180 kcal
- 5g protein
- 7g carbs
- 16g fat
Ingredients
- ð¥ Mixed nuts
- 30g
Method
- Measure out 30g of mixed nuts, which can include almonds, walnuts, hazelnuts, and cashews.
- Serve the mixed nuts in a small bowl or portion into a snack bag for on-the-go.
Caprese salad with mozzarella (100g), tomatoes (100g), and basil (10g)Lunch
- 420 kcal
- 22g protein
- 20g carbs
- 30g fat
Ingredients
- ð§ Mozzarella cheese
- 100g
- ð Tomatoes
- 100g
- ð¿ Fresh basil
- 10g
- ð§ Olive oil
- salt and pepper
- to taste
Method
- Slice the mozzarella cheese and tomatoes into even rounds and set aside.
- On a serving plate, alternate layering slices of mozzarella and tomatoes for a visually appealing presentation.
- Chop the fresh basil and sprinkle it over the top.
- Drizzle with olive oil and season with salt and pepper to taste.
- Serve immediately with a slice of crusty bread if desired.
Orange (150g)Snack
- 70 kcal
- 1g protein
- 18g carbs
- 0g fat
Ingredients
- ð Orange
- 150g
Method
- Wash the orange thoroughly before cutting.
- Cut the orange into wedges or slices for easy eating.
- Enjoy as a refreshing, healthy snack.
Vegetable lasagna with zucchini (100g), spinach (50g), ricotta (50g), and marinara sauce (200g)Dinner
- 790 kcal
- 36g protein
- 70g carbs
- 35g fat
Ingredients
- ð¥ Zucchini
- 100g
- ð Spinach
- 50g
- ð§ Ricotta cheese
- 50g
- ð Marinara sauce
- 200g
- ð§ Olive oil
- salt and pepper
- to taste
Method
- Preheat the oven to 180C.
- Slice the zucchini into thin strips to create lasagna noodles.
- In a baking dish, layer the zucchini, spinach, and dollops of ricotta cheese, pouring marinara sauce over each layer.
- Repeat the layers until all ingredients are used, ending with a layer of marinara sauce on top.
- Cover with foil and bake for 30 minutes, then remove the foil and bake for an additional 10-15 minutes until bubbly.
- Let it cool for a few minutes before serving.
Sunday 1780 kcal
Smoothie bowl with banana (100g), mixed berries (100g), and almond milk (200ml)Breakfast
- 320 kcal
- 6g protein
- 65g carbs
- 6g fat
Ingredients
- ð Banana
- 100g
- ð Mixed berries
- 100g
- ð¥ Almond milk
- 200ml
- ð° Toppings (granola
- coconut flakes
- or nuts)
- optional
Method
- In a blender, combine the banana, mixed berries, and almond milk.
- Blend until smooth, adjusting the thickness with more almond milk if necessary.
- Pour the smoothie mixture into a bowl.
- Top with your choice of granola, coconut flakes, or chopped nuts for added texture and flavor.
- Enjoy your nutrient-rich smoothie bowl!
Cucumber (100g) with tzatziki (50g)Snack
- 120 kcal
- 5g protein
- 12g carbs
- 6g fat
Ingredients
- ð¥ Cucumber
- 100g
- ð§ Tzatziki
- 50g
Method
- Wash and slice the cucumber into thin rounds or sticks.
- Serve the cucumber with tzatziki on the side for a refreshing dip.
- Enjoy this simple and healthy snack any time of the day!
Roasted vegetable and quinoa bowl (quinoa 120g, roasted carrots, zucchini, and red onion 150g)Lunch
- 490 kcal
- 20g protein
- 65g carbs
- 18g fat
Ingredients
- ð¥ Quinoa
- 120g
- ð¥ Roasted carrots
- 50g
- ð¥ Zucchini
- 50g
- ð§ Red onion
- 50g
- ð§ Olive oil
- salt
- and pepper
Method
- Preheat the oven to 200C for roasting vegetables.
- Cook quinoa according to package instructions until fluffy.
- Meanwhile, chop the carrots, zucchini, and red onion into bite-sized pieces.
- Toss the vegetables with olive oil, salt, and pepper, then spread on a baking sheet.
- Roast for 20-25 minutes until tender and golden.
- Combine the cooked quinoa with the roasted vegetables in a bowl.
- Mix well and serve warm.
Apple slices (120g) with almond butter (20g)Snack
- 190 kcal
- 4g protein
- 25g carbs
- 9g fat
Ingredients
- ð Apple
- 120g
- ð¥ Almond butter
- 20g
Method
- Slice the apple into wedges or rounds.
- Serve the apple slices with almond butter for dipping.
- This simple snack is nutritious, satisfying, and great for a quick energy boost!
Stir-fried tofu (150g) with broccoli (100g) and bell peppers (100g) in soy sauce (20ml) over brown rice (100g)Dinner
- 660 kcal
- 31g protein
- 65g carbs
- 25g fat
Ingredients
- ð½️ Tofu
- 150g
- 𥦠Broccoli
- 100g
- ð¶️ Bell peppers
- 100g
- ð Brown rice
- 100g
- 𥢠Soy sauce
- 20ml
- ð§ Olive oil
Method
- Cook brown rice according to package directions until fluffy.
- While the rice is cooking, press and cube the tofu.
- Heat olive oil in a pan over medium heat and add the tofu cubes, frying until golden.
- Remove tofu and add chopped broccoli and bell peppers to the same pan, stir-frying until tender.
- Return the tofu to the pan and add soy sauce, mixing everything together carefully.
- Serve the stir-fry over the cooked brown rice for a complete meal.
Shopping list for the week
- Banana 400g
- Spinach 180g
- Cucumber 400g
- Carrot 300g
- Cherry tomatoes 250g
- Tomato 100g
- Zucchini 250g
- Bell peppers 350g
- Mixed berries 200g
- Strawberries 80g
- Apple 270g
- Orange 300g
- Grilled eggplant 100g
- Mixed vegetables (carrot, bell pepper, zucchini) 200g
- Almonds 60g
- Walnuts 20g
- Whole grain bread 120g
- Almond milk 650ml
- Feta cheese 130g
- Mozzarella cheese 150g
- Ricotta cheese 50g
- Greek yogurt 150g
- Eggplant 100g
- Brown rice 300g
- Quinoa 320g
- Black beans 100g
- Chickpeas 250g
- Couscous 100g
- Lentil soup 300ml
- Peanut butter 30g
- Mixed nuts 30g
- Tofu 300g
- Falafel 150g
- Marinara sauce 200g
- Balsamic dressing 20ml
- Soy sauce 40ml
- Olive oil 40g
- Salt to taste
- Pepper to taste
- Hummus 200g
- Chia seeds 30g
- Muesli 50g
- Tabbouleh 100g
- Tomato sauce 100g
- Coconut milk 100ml
- Mixed greens 200g
- Carrot sticks 150g
- Red onion 100g
- Salt and pepper to taste
- Whole wheat pastry 100g
- All-purpose flour 150g
- Granola to taste
- Curry powder 1 tbsp
- Fresh basil 10g
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