Say "weight loss meal plan" and most people picture a sad bowl of salad and being starving by four in the afternoon. This one isn't like that. Below you'll find a complete 7-day plan: ~1,550 to 1,600 kcal and more than 100 g of protein a day. We didn't make it up for this article; it's a real week from the Evenyn studio that hundreds of our members cooked this year. You'll only cook 4 times a week, and on the other days you eat from your meal-prep boxes.
Why this meal plan works (and diets don't)
The biggest problem with losing weight isn't the food. It's those 21 decisions a week (what to have for breakfast, lunch and dinner), any one of which can end in a takeaway. This plan makes them for you, on exactly the principle of a calorie deficit without counting: meals repeat in two-day blocks, so you cook on Monday, Wednesday, Friday and Sunday. And you have peace of mind all week. That's precisely why your weight doesn't yo-yo on this plan; why it creeps back after ordinary diets is something we unpack in our article on yo-yo dieting.
No counting. The calories and protein are worked out for every meal, but they're information, not homework. And yes, there's cheesecake in there. Twice.
The meal plan for the whole week
Monday + Tuesday (cook once, eat for two days)
| Meal | Recipe | kcal | Protein | Time |
|---|---|---|---|---|
| Breakfast | Orange and vanilla "cheesecake" overnight oats | 424 | 25 g P | 10 min |
| Lunch | Chicken breast with fried rice and vegetables | 448 | 39 g P | 20 min |
| Dinner | Turkish eggs à la tzatziki | 423 | 31 g P | 15 min |
| Snack | Creamy nectarine and kefir smoothie | 295 | 12 g P | 5 min |
Day total: ~1,590 kcal · 107 g protein
A kitchen tip that will save you some disappointment: cook the rice for frying first and spread it out on a baking tray so it cools completely. Fried rice made from freshly cooked rice isn't fried rice, it's mush.
Wednesday + Thursday
| Meal | Recipe | kcal | Protein | Time |
|---|---|---|---|---|
| Breakfast | One-pan poppy seed muesli with plums | 405 | 26 g P | 15 min |
| Lunch | Lecsó with white beans | 479 | 28 g P | 55 min |
| Dinner | Spicy honey salmon with rice and crunchy vegetables | 534 | 34 g P | 30 min |
| Snack | Lemon and poppy seed pot | 126 | 13 g P | 10 min |
Day total: ~1,545 kcal · 101 g protein
The lecsó is the only meal of the week that takes over 40 minutes, and most of that time it cooks by itself while you do anything else. The white beans in it aren't a coincidence: they boost the protein where classic lecsó stops at eggs.
Friday + Saturday
| Meal | Recipe | kcal | Protein | Time |
|---|---|---|---|---|
| Breakfast | Banana oat clouds with quark and strawberries | 505 | 30 g P | 25 min |
| Lunch | Tuna pasta salad with cucumber and a crunchy topping | 453 | 35 g P | 20 min |
| Dinner | Fried rice with tofu and vegetables | 404 | 25 g P | 35 min |
| Snack | Burnt cheesecake with protein pudding | 230 | 20 g P | 45 min |
Day total: ~1,590 kcal · 110 g protein
That cheesecake has 20 g of protein per portion. It's not a "reward for good behaviour". It's a normal part of the plan, because a meal plan you look forward to is the only one you'll stick to past Wednesday.
Sunday
| Meal | Recipe | kcal | Protein | Time |
|---|---|---|---|---|
| Breakfast | Crispy cottage cheese toast with a cheese crust | 423 | 23 g P | 12 min |
| Lunch | One-pot prawn pasta in a creamy tomato sauce | 489 | 35 g P | 30 min |
| Dinner | Courgette and potato fritters with a herb dip | 354 | 29 g P | 25 min |
| Snack | Creamy tuna spread with mozzarella | 331 | 30 g P | 15 min |
Day total: ~1,597 kcal · 117 g protein
Sunday is the run-up to the next week: you cook fresh and, alongside it, prepare the Monday block. To see what a week like this looks like without the weight loss focus, have a look at what to cook this week.
This meal plan comes with a complete shopping list with exact weights. Ingredients are deliberately shared between recipes, so bigger packs actually get used up and nothing goes to waste. Get the list as a PDF by email, or have it put together automatically, fresh every week, in the studio.
How to prepare the whole week without chaos
- Sunday evening or Monday morning: the Monday + Tuesday block (rice first, it has to cool; meanwhile, overnight oats into jars, then the chicken).
- Wednesday: the second block. The lecsó cooks itself, the salmon takes 30 minutes.
- Friday: the third block. The salad and the fried rice come from one kitchen session.
- Sunday: you cook fresh and set up the next week.
All in all, that's about 4 hours of cooking for 28 meals. Eight minutes per meal. A takeaway would take longer to arrive.
The whole week in one PDF
Your meal plan and shopping list in one place. We'll email it to you for free.
Frequently asked questions
How many calories does this weight loss meal plan have?
Roughly 1,550 to 1,600 kcal a day with 100 to 117 g of protein. It's from the group we call light at Evenyn. If you don't need to lose weight, the same week exists in the studio in higher-intake versions too (balance, energize, power).
Do I have to eat exactly this?
No. This is an example of what a balanced week looks like. If you don't eat prawns, swap them. In the studio, meal and ingredient swaps take care of that; with this PDF, common sense applies: replace it with a similar type of meal.
Is 1,600 kcal the right number for me?
We don't know. And nobody who hasn't seen you knows either. It depends on your height, weight, activity and goal. That's why Evenyn works with calorie groups instead of one number for everyone. Take this plan as a demonstration of the system, not a prescription.
How long do the meals keep in the fridge?
The blocks are built for 2 days, which is why the meals repeat in pairs. Spreads and overnight oats keep for a third day too.
What's on next week?
A new plan in the studio. That's the whole point: this article gives you one week, Evenyn gives you one every Monday, along with a shopping list that puts itself together.
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