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Meal Plan For A 57-Year-Old Man with a BMR of 1224 kcal

Created for a 57-year-old man.

Lose weight ~0.50 kg/week BMR: 1224 kcal Maintenance: ~1897 kcal Target: 1285 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 0.50 kg/week with 3 meals/day, no specific diet, and mixed cuisines.

Their estimated daily maintenance is 1897 kcal. To hit that rate, they'd aim for roughly 1285 kcal/day on average.

This plan averages about 1284 kcal/day, giving a 613 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 3 days, this plan averages approximately 1284 kcal/day.

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Day-by-day breakdown

Day 1

1270 kcal total
Meal Dish Cuisine Portion (g) Calories
lunch Grilled Chicken Salad with Quinoa Mixed 350 650
Ingredients:
  • Chicken breast — 150 g (≈248 kcal)
  • Cooked quinoa — 100 g (≈120 kcal)
  • Mixed salad leaves — 50 g (≈15 kcal)
  • Cherry tomatoes — 30 g (≈6 kcal)
  • Olive oil — 15 g (≈135 kcal)
  • Cucumber — 50 g (≈10 kcal)
  • Lemon juice — 10 g (≈5 kcal)
  • Salt and pepper — 5 g (≈0 kcal)
dinner Baked Cod with Steamed Broccoli and Sweet Potato Mixed 400 620
Ingredients:
  • Cod fillet — 180 g (≈180 kcal)
  • Sweet potato — 150 g (≈135 kcal)
  • Broccoli — 100 g (≈35 kcal)
  • Olive oil — 15 g (≈135 kcal)
  • Garlic — 5 g (≈7 kcal)
  • Lemon wedge — 10 g (≈3 kcal)
  • Salt and pepper — 5 g (≈0 kcal)

Day 2

1295 kcal total
Meal Dish Cuisine Portion (g) Calories
lunch Turkey and Avocado Lettuce Wraps Mixed 320 640
Ingredients:
  • Turkey breast slices — 150 g (≈165 kcal)
  • Avocado — 70 g (≈112 kcal)
  • Romaine lettuce leaves — 80 g (≈15 kcal)
  • Cherry tomatoes — 40 g (≈8 kcal)
  • Olive oil — 20 g (≈180 kcal)
  • Red onion — 30 g (≈12 kcal)
  • Mustard — 10 g (≈10 kcal)
  • Salt and pepper — 5 g (≈0 kcal)
dinner Beef Stir-Fry with Vegetables and Cauliflower Rice Mixed 400 655
Ingredients:
  • Lean beef strips — 160 g (≈320 kcal)
  • Cauliflower rice — 150 g (≈40 kcal)
  • Mixed bell peppers — 70 g (≈25 kcal)
  • Soy sauce (low sodium) — 20 g (≈10 kcal)
  • Olive oil — 15 g (≈135 kcal)
  • Garlic — 10 g (≈15 kcal)
  • Ginger — 10 g (≈10 kcal)

Day 3

1287 kcal total
Meal Dish Cuisine Portion (g) Calories
lunch Tuna and Chickpea Salad Mixed 350 630
Ingredients:
  • Canned tuna in water — 140 g (≈160 kcal)
  • Cooked chickpeas — 100 g (≈164 kcal)
  • Mixed salad leaves — 50 g (≈15 kcal)
  • Cherry tomatoes — 40 g (≈8 kcal)
  • Olive oil — 15 g (≈135 kcal)
  • Red onion — 30 g (≈12 kcal)
  • Lemon juice — 10 g (≈5 kcal)
  • Salt and pepper — 5 g (≈0 kcal)
dinner Egg White Omelette with Spinach and Mushrooms Mixed 300 657
Ingredients:
  • Egg whites — 200 g (≈104 kcal)
  • Spinach — 100 g (≈23 kcal)
  • Mushrooms — 80 g (≈22 kcal)
  • Olive oil — 20 g (≈180 kcal)
  • Low fat cheddar cheese — 40 g (≈160 kcal)
  • Onion — 30 g (≈12 kcal)
  • Salt and pepper — 5 g (≈0 kcal)