Meal Plan For A 57-Year-Old Man with a BMR of 1878 kcal

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 2910 kcal. To hit that rate, they'd aim for roughly 2360 kcal/day on average.

This plan averages about 2363 kcal/day, giving a 547 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 2363 kcal/day.

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Day-by-day breakdown

Day 1

2345 kcal total

Meal	Dish	Cuisine	Portion (g)	Calories
lunch	Grilled Chicken Salad with Quinoa	Mixed	400	1150
Ingredients: Chicken breast — 150 g (≈248 kcal) Quinoa (cooked) — 120 g (≈150 kcal) Mixed salad leaves — 80 g (≈20 kcal) Cherry tomatoes — 50 g (≈10 kcal) Olive oil — 20 g (≈180 kcal) Feta cheese — 50 g (≈130 kcal) Cucumber — 50 g (≈8 kcal) Lemon juice — 10 g (≈5 kcal) Walnuts — 25 g (≈349 kcal)
dinner	Baked Salmon with Roasted Vegetables	Mixed	450	1195
Ingredients: Salmon fillet — 180 g (≈367 kcal) Sweet potato — 150 g (≈135 kcal) Broccoli — 100 g (≈35 kcal) Olive oil — 25 g (≈225 kcal) Carrots — 80 g (≈33 kcal) Garlic — 10 g (≈15 kcal) Butter — 20 g (≈140 kcal) Herbs (rosemary, thyme) — 5 g (≈5 kcal)

Day 2

2370 kcal total

Meal	Dish	Cuisine	Portion (g)	Calories
lunch	Turkey and Avocado Wrap	Mixed	380	1120
Ingredients: Whole wheat wrap — 70 g (≈180 kcal) Sliced turkey breast — 150 g (≈195 kcal) Avocado — 80 g (≈130 kcal) Lettuce — 40 g (≈7 kcal) Tomato — 50 g (≈10 kcal) Low-fat mayonnaise — 20 g (≈70 kcal) Cheddar cheese — 40 g (≈250 kcal) Mustard — 10 g (≈10 kcal) Olive oil — 10 g (≈75 kcal)
dinner	Beef Stir-Fry with Brown Rice	Mixed	420	1250
Ingredients: Lean beef strips — 180 g (≈360 kcal) Brown rice (cooked) — 150 g (≈165 kcal) Bell peppers — 80 g (≈30 kcal) Onion — 50 g (≈20 kcal) Soy sauce — 20 g (≈15 kcal) Olive oil — 25 g (≈225 kcal) Garlic — 10 g (≈15 kcal) Ginger — 10 g (≈10 kcal) Cashew nuts — 30 g (≈410 kcal)

Day 3

2375 kcal total

Meal	Dish	Cuisine	Portion (g)	Calories
lunch	Tuna Nicoise Salad	Mixed	390	1130
Ingredients: Canned tuna in water — 150 g (≈165 kcal) Boiled eggs — 100 g (≈155 kcal) Green beans — 80 g (≈30 kcal) New potatoes — 120 g (≈100 kcal) Black olives — 30 g (≈60 kcal) Cherry tomatoes — 50 g (≈10 kcal) Olive oil — 25 g (≈225 kcal) Lettuce — 50 g (≈10 kcal) Capers — 10 g (≈5 kcal) Red onion — 20 g (≈10 kcal) Mustard vinaigrette — 20 g (≈270 kcal)
dinner	Chicken and Vegetable Curry with Basmati Rice	Mixed	430	1245
Ingredients: Chicken breast — 180 g (≈297 kcal) Basmati rice (cooked) — 150 g (≈195 kcal) Coconut milk (light) — 100 g (≈150 kcal) Mixed vegetables (peas, carrots, bell peppers) — 120 g (≈70 kcal) Olive oil — 20 g (≈180 kcal) Onion — 50 g (≈20 kcal) Garlic — 10 g (≈15 kcal) Curry powder — 10 g (≈10 kcal) Yogurt (natural, low fat) — 50 g (≈108 kcal)