Sunday evening, you open the fridge and your mind goes blank: what to cook this week? Instead of fourteen tips you won't pick from anyway, here's a ready-made week: a real meal plan from the Evenyn studio (balance group, ~1,700 kcal a day) that hundreds of kitchens cooked from this year. You cook 4 times in short sessions, meals repeat in pairs, and we'll throw in the shopping list too.
A meal plan for the whole week
Monday + Tuesday
| Meal | Recipe | kcal | Protein |
|---|---|---|---|
| Breakfast | Tuscan plate with cannellini beans and bruschetta | 527 | 31 g P |
| Lunch | One-tray paella-style chicken | 638 | 37 g P |
| Dinner | Pasta salad with chicken and vegetables | 450 | 41 g P |
| Snack | Watermelon | 109 | 2 g P |
Day total: ~1724 kcal · 111 g protein
Wednesday + Thursday
| Meal | Recipe | kcal | Protein |
|---|---|---|---|
| Breakfast | One-pan poppy seed muesli with plums | 446 | 28 g P |
| Lunch | Light creamy pumpkin stew with beef meatballs | 559 | 35 g P |
| Dinner | Caprese plate with mozzarella and sourdough bread | 515 | 41 g P |
| Snack | Cottage cheese mango ice cream with mint | 85 | 7 g P |
Day total: ~1605 kcal · 111 g protein
The creamy pumpkin stew is also a taste of autumn: more Hokkaido and pumpkin recipes are worth making from September to November.
Friday + Saturday
| Meal | Recipe | kcal | Protein |
|---|---|---|---|
| Breakfast | Banana mug cake with blueberries | 430 | 25 g P |
| Lunch | Broccoli with halloumi and honey mustard dressing | 530 | 30 g P |
| Dinner | Courgette pizza | 462 | 40 g P |
| Snack | Fresh mango bowl with quark | 326 | 29 g P |
Day total: ~1748 kcal · 124 g protein
Sunday
| Meal | Recipe | kcal | Protein |
|---|---|---|---|
| Breakfast | Creamy banana porridge | 476 | 27 g P |
| Lunch | Pasta with mozzarella cream and chicken | 597 | 54 g P |
| Dinner | Grilled salmon in a honey marinade with potatoes | 462 | 30 g P |
| Snack | Quark bowl with apricots and seeds | 205 | 20 g P |
Day total: ~1740 kcal · 131 g protein
→ Want this week as a PDF, shopping list included? We'll email it to you for free.
How to cook it without chaos
Every session has its own prep note in the studio. Here's a taste of Monday's: start with the paella, because it bakes the longest; while it's in the oven, cook the pasta for the salad and pan-fry all the chicken breasts at once; toast the bread for the bruschetta just before serving so it stays crisp. That's how four meals for two days fit into a single session of about an hour and a half.
The best day for your first session is Sunday: we show how to turn it into cooking that covers Monday and Tuesday too in Sunday lunch, done differently. If you're losing weight, the same week also comes in a lighter version: see the sample weight-loss meal plan. And when you just need quick inspiration for today, that's what what to make for lunch is for. A planned portion has a side effect too: you eat less out of uncertainty or hunger; more on that in bloated stomach after eating.
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.
Shopping without waste
Ingredients repeat in the plan on purpose: sourdough bread, cottage cheese, Greek yoghurt, chicken, potatoes, tomatoes. The bigger pack actually gets used up and nothing ends up in the bin. This is the part of planning you don't see at first glance, but you do see it in your bank account.
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 much do I cook at once?
One session is 4 meals for 2 days, around 13 portions in total, in roughly an hour and a half. Over a week that's 4 cooking sessions instead of cooking every day.
Do I have to cook exactly this?
No. Treat it as a framework: swap meals for something of a similar type (protein + side + vegetables). In the studio, the meal plan recalculates macros for your swaps.
Will the meals keep in the fridge?
The sessions are built for 2 days, which is why meals repeat in pairs. Spreads and salads without dressing will manage a third day too.
What's on next week?
In the studio, a new plan with a new list. This article is one week from a system that runs every Monday.
Get time and taste back in your week
You get your meal plan, recipes and shopping list ready-made. All that's left for you is the cooking.
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