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Meal Plan For A 57-Year-Old Man with a BMR of 1184 kcal

Created for a 57-year-old man.

Lose weight ~0.75 kg/week BMR: 1184 kcal Maintenance: ~1835 kcal Target: 1010 kcal/day 3 meals/day no specific diet mixed cuisines moderate activity

About This Lose weight Plan

This is a personalised meal plan for someone looking to Lose weight . It shows the calorie maths behind a plan, plus each day’s meals and ingredients.

They chose weight loss at around 0.75 kg/week with 3 meals/day, no specific diet, and mixed cuisines.

Their estimated daily maintenance is 1835 kcal. To hit that rate, they'd aim for roughly 1010 kcal/day on average.

This plan averages about 1009 kcal/day, giving a 826 kcal/day deficit relative to their maintenance.

These numbers are estimates, not guarantees, but they show them the maths behind their plan so they can sense-check it.

Across 5 days, this plan averages approximately 1009 kcal/day.

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Day-by-day breakdown

Day 1

1005 kcal total
Meal Dish Cuisine Portion (g) Calories
breakfast Skyr with Blueberries and Almonds Scandinavian 200 320
Ingredients:
  • Skyr (Icelandic yogurt) — 150 g (≈120 kcal)
  • Blueberries — 40 g (≈23 kcal)
  • Almonds — 20 g (≈117 kcal)
  • Honey — 10 g (≈60 kcal)
lunch Grilled Salmon with Dill and Rye Bread Scandinavian 180 350
Ingredients:
  • Salmon fillet — 120 g (≈220 kcal)
  • Rye bread — 40 g (≈90 kcal)
  • Fresh dill — 10 g (≈5 kcal)
  • Lemon juice — 10 g (≈5 kcal)
  • Olive oil — 5 g (≈30 kcal)
dinner Chicken and Root Vegetable Stew Scandinavian 250 335
Ingredients:
  • Chicken breast — 150 g (≈165 kcal)
  • Carrots — 50 g (≈20 kcal)
  • Parsnip — 40 g (≈35 kcal)
  • Potatoes — 50 g (≈40 kcal)
  • Onion — 20 g (≈8 kcal)
  • Chicken broth — 50 g (≈10 kcal)
  • Olive oil — 5 g (≈30 kcal)

Day 2

1012 kcal total
Meal Dish Cuisine Portion (g) Calories
breakfast Oat Porridge with Skyr and Lingonberries Scandinavian 220 315
Ingredients:
  • Rolled oats — 40 g (≈150 kcal)
  • Skyr — 100 g (≈80 kcal)
  • Lingonberries — 50 g (≈30 kcal)
  • Skimmed milk — 50 g (≈25 kcal)
  • Honey — 10 g (≈30 kcal)
lunch Pickled Herring Salad with Boiled Egg Scandinavian 180 345
Ingredients:
  • Pickled herring — 100 g (≈180 kcal)
  • Boiled egg — 50 g (≈70 kcal)
  • Mixed salad greens — 20 g (≈10 kcal)
  • Olive oil dressing — 10 g (≈85 kcal)
dinner Turkey Meatballs with Cabbage and Lingonberry Sauce Scandinavian 230 352
Ingredients:
  • Turkey mince — 140 g (≈200 kcal)
  • Cabbage — 60 g (≈25 kcal)
  • Lingonberry sauce — 30 g (≈50 kcal)
  • Olive oil — 10 g (≈90 kcal)

Day 3

1008 kcal total
Meal Dish Cuisine Portion (g) Calories
breakfast Rye Crispbread with Cottage Cheese and Smoked Salmon Scandinavian 180 310
Ingredients:
  • Rye crispbread — 40 g (≈90 kcal)
  • Cottage cheese — 100 g (≈90 kcal)
  • Smoked salmon — 40 g (≈130 kcal)
  • Lemon wedge — 5 g (≈0 kcal)
lunch Cod Fillet with Steamed Broccoli and New Potatoes Scandinavian 220 345
Ingredients:
  • Cod fillet — 130 g (≈150 kcal)
  • Broccoli — 70 g (≈25 kcal)
  • New potatoes — 60 g (≈90 kcal)
  • Butter — 10 g (≈80 kcal)
dinner Beef and Barley Soup Scandinavian 250 353
Ingredients:
  • Lean beef — 140 g (≈220 kcal)
  • Barley — 50 g (≈70 kcal)
  • Carrots — 30 g (≈12 kcal)
  • Celery — 20 g (≈8 kcal)
  • Beef broth — 50 g (≈20 kcal)
  • Olive oil — 5 g (≈23 kcal)

Day 4

1015 kcal total
Meal Dish Cuisine Portion (g) Calories
breakfast Egg and Spinach Omelette with Rye Bread Scandinavian 200 320
Ingredients:
  • Eggs — 100 g (≈140 kcal)
  • Spinach — 50 g (≈15 kcal)
  • Rye bread — 40 g (≈90 kcal)
  • Olive oil — 10 g (≈75 kcal)
lunch Grilled Mackerel with Beetroot Salad Scandinavian 190 350
Ingredients:
  • Grilled mackerel — 130 g (≈250 kcal)
  • Beetroot — 50 g (≈40 kcal)
  • Olive oil — 10 g (≈60 kcal)
dinner Pork Tenderloin with Roasted Root Vegetables Scandinavian 240 345
Ingredients:
  • Pork tenderloin — 140 g (≈220 kcal)
  • Carrots — 50 g (≈20 kcal)
  • Parsnips — 40 g (≈35 kcal)
  • Potatoes — 50 g (≈40 kcal)
  • Olive oil — 10 g (≈90 kcal)

Day 5

1007 kcal total
Meal Dish Cuisine Portion (g) Calories
breakfast Protein Pancakes with Skyr and Raspberry Sauce Scandinavian 210 320
Ingredients:
  • Oat flour — 40 g (≈150 kcal)
  • Egg whites — 100 g (≈50 kcal)
  • Skyr — 70 g (≈60 kcal)
  • Raspberries — 40 g (≈30 kcal)
  • Honey — 10 g (≈30 kcal)
lunch Roast Venison Salad with Lingonberries Scandinavian 190 345
Ingredients:
  • Roast venison — 130 g (≈220 kcal)
  • Mixed salad greens — 30 g (≈15 kcal)
  • Lingonberries — 20 g (≈20 kcal)
  • Walnuts — 15 g (≈90 kcal)
dinner Cod with Creamed Kale and New Potatoes Scandinavian 230 342
Ingredients:
  • Cod fillet — 130 g (≈150 kcal)
  • Kale — 60 g (≈30 kcal)
  • Low-fat cream — 40 g (≈60 kcal)
  • New potatoes — 60 g (≈90 kcal)
  • Butter — 10 g (≈12 kcal)