A Mediterranean week built for steady weight loss
A complete 7-day nutrition plan: 28 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".
Your week
Meals
Ingredients
- Greek yogurt250g
- Oats40g
- Blueberries80g
- Chia seeds12g
Method
Spoon the Greek yogurt into a serving bowl, using a thick strained yogurt for the best texture and protein content.
Add the oats and chia seeds, then stir thoroughly so the seeds are evenly distributed and do not form dry clumps.
Leave the mixture for 5 minutes so the oats and chia seeds begin to soften. For a softer, thicker breakfast, cover and refrigerate it overnight.
Gently fold in about two-thirds of the blueberries, lightly crushing a few against the side of the bowl to create streaks of juice through the yogurt.
Scatter the remaining blueberries over the top for freshness and colour.
Serve immediately for a chewy texture, or chill for at least 30 minutes if you prefer a more pudding-like consistency. The oats provide body, while the chia seeds absorb moisture and add texture without requiring any cooking.
If preparing ahead, keep the bowl covered in the refrigerator and stir before serving. The measured ingredients provide the intended balance of carbohydrates, protein, fibre and fat for the meal.
Your body needs roughly 2223 kcal a day to stay as you are. This plan is built around 1780 kcal a day, aimed at a steady loss of about 0.5kg a week.
Each day
Bars in amber are more than 12% away from your daily target.
Average split
- 131gProtein29%
- 168gCarbs38%
- 65gFat33%
Estimated maintenance is about 2,223 kcal per day.
How to use this plan
This plan provides approximately 1,760–1,815 calories per day, averaging about 1,780 calories. For your age, height, weight and normal activity level, this is intended to create a moderate calorie deficit, supporting steady weight loss while helping you maintain energy and consistency.
Your daily protein target is approximately 128–134g, averaging around 131g. This relatively high intake can help you feel fuller and support muscle maintenance during weight loss, particularly alongside regular activity. The plan reaches this through vegetarian sources such as seitan, tofu, lentils, beans, dairy foods and eggs.
- Prepare grains, legumes and roasted vegetables in batches to make the Mediterranean-style meals quicker after work.
- Measure calorie-dense ingredients such as olive oil, tahini, nuts, seeds, hummus and avocado, as small portions add up quickly.
- Keep protein foods included at each meal and snack rather than leaving most of your protein until dinner.
- Use weekly weight trends, waist measurements and how your clothes fit—not single-day scale changes—to assess progress.
- Stay hydrated and adjust meal timing to suit your work and exercise routine while keeping the listed portions consistent.
This is general nutrition information, not medical advice.
General nutrition information, not medical advice.
Batch-cook the grains, portion the cooked pulses, and roast the vegetables needed early in the week. Prepare dry breakfast and snack portions while everything cools; the session takes about 100 minutes with the oven, hob and chopping overlapping.
⏱ about 100 minutes
1Start the grains and preheat the oven10 min
- Monday Lunch
- Monday Dinner
- Wednesday Lunch
- Wednesday Dinner
- Friday Lunch
- Saturday Lunch
- Sunday Lunch
- Tuesday Dinner
- Thursday Dinner
- Heat the oven to 220C.
- Start cooking the quinoa, pearl barley, brown rice, couscous, bulgur, farro and wholewheat orzo according to their packet directions, using separate pans or cooking them in batches.
- Cook enough for the planned portions: 200g quinoa, 120g pearl barley, 120g brown rice, 70g couscous, 130g bulgur, 120g farro and 160g wholewheat orzo.
- Spread the cooked grains on shallow plates or trays to cool quickly, then portion them once cool.
2Roast the vegetables for the first half of the week30 min
- Monday Dinner
- Wednesday Lunch
- Wednesday Dinner
- Friday Lunch
- Cut the courgette and peppers for Monday dinner and the aubergine and peppers for Wednesday into even pieces.
- Keep the Wednesday aubergine and peppers separate from the Monday courgette and peppers so they can be portioned accurately.
- Toss the vegetables with their planned olive oil amounts and roast at 220C for 20 to 25 minutes, turning once.
- Cool the Monday and Wednesday portions promptly. Freeze the roasted peppers intended for Friday lunch once cold, as Friday is beyond the ideal refrigerated holding time.
3Portion cooked pulses and edamame15 min
- Monday Lunch
- Monday Dinner
- Wednesday Lunch
- Wednesday Dinner
- Thursday Lunch
- Thursday Dinner
- Friday Lunch
- Friday Dinner
- Sunday Lunch
- Sunday Dinner
- Friday Snack
- Portion the cooked lentils as 180g for Monday lunch, 170g for Friday lunch and 80g for Saturday dinner.
- Portion the chickpeas as 70g for Monday dinner, 130g for Thursday lunch, 70g for Sunday lunch and 100g for Sunday dinner.
- Portion the white beans as 80g for Wednesday dinner and 100g for Friday dinner, and portion 80g cannellini beans for Thursday dinner.
- Portion the edamame as 70g for Wednesday lunch and 130g for Friday snack.
- Keep portions needed by Wednesday refrigerated and freeze the later-week portions. Defrost them in the refrigerator before use.
4Cool, label and store the grains10 min
- Monday Lunch
- Monday Dinner
- Tuesday Dinner
- Wednesday Lunch
- Wednesday Dinner
- Thursday Dinner
- Friday Lunch
- Saturday Lunch
- Sunday Lunch
- Label each grain portion with its meal and date.
- Refrigerate portions for Monday through Wednesday once fully cool.
- Freeze the Friday, Saturday and Sunday portions, except any portion being used within four refrigerated days.
- Thaw frozen grains overnight in the refrigerator and reheat until steaming before serving.
5Assemble dry breakfast and snack portions20 min
- Monday Breakfast
- Wednesday Breakfast
- Friday Breakfast
- Monday Snack
- Tuesday Snack
- Saturday Snack
- Sunday Snack
- Combine the oats and chia seeds for Monday breakfast in one labelled container, keeping the blueberries and Greek yogurt separate.
- Combine the oats, pumpkin seeds and honey portion for Wednesday breakfast, keeping the skyr and raspberries separate.
- Portion the wholegrain muesli and ground flaxseed for Friday breakfast, keeping the Greek yogurt and strawberries separate.
- Portion the almonds for Monday snack and Saturday snack, and portion the walnuts for Tuesday snack and Sunday snack.
- Chop and portion the dates for Sunday snack, keeping them with the walnuts.
- Keep all dry portions airtight in the pantry; add fruit and dairy on the day.
Storing it
- Cooked quinoa, barley, couscous, bulgur, farro and orzoShallow airtight containers, fridge; freeze later-week portions4 days refrigerated; 1 to 2 months frozen
- Cooked brown riceCool quickly, then airtight container in the fridge or freezer4 days refrigerated; 1 to 2 months frozen
- Roasted courgette and peppersAirtight container, fridge4 days
- Roasted aubergine and peppers for WednesdayAirtight container, fridge3 to 4 days
- Roasted peppers for Friday lunchAirtight freezer container or bagAbout 1 month frozen
- Portioned cooked lentils, chickpeas and beansAirtight containers, fridge for early-week portions; freeze later portions3 to 4 days refrigerated; 2 to 3 months frozen
- Cooked edamameAirtight container, fridge; freeze if needed3 to 4 days refrigerated; about 1 month frozen
- Dry oat, seed, muesli, nut and date portionsAirtight labelled containers, pantryAt least 1 week
Leave these until the day
- Greek yogurt
- Skyr
- Cottage cheese
- Feta
- Ricotta
- Blueberries
- Raspberries
- Strawberries
- Bananas
- Pears
- Apples
- Oranges
- Avocado
- Cucumber
- Fresh tomatoes
- Cherry tomatoes
- Lettuce
- Spinach
- Mushrooms
- Fresh parsley
- Bread
- Wholegrain pitas
- Tofu
- Seitan
- Tempeh
- Potatoes
- Green beans
- Freshly assembled salads and lettuce leaves
This is a real plan generated by Nutrition AI. Yours is built around your own goal, body and allergens.
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