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Meal Plan For A 57-Year-Old Man with a BMR of 1884 kcal

Created for a 57-year-old man.

Lose weight ~0.50 kg/week BMR: 1884 kcal Maintenance: ~2920 kcal Target: 2354 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 2920 kcal. To hit that rate, they'd aim for roughly 2354 kcal/day on average.

This plan averages about 2358 kcal/day, giving a 562 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 2358 kcal/day.

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Day-by-day breakdown

Day 1

2340 kcal total
Meal Dish Cuisine Portion (g) Calories
lunch Grilled Chicken Salad with Quinoa Mixed 450 1150
Ingredients:
  • Chicken breast — 150 g (≈248 kcal)
  • Quinoa (cooked) — 150 g (≈222 kcal)
  • Mixed salad leaves — 50 g (≈10 kcal)
  • Cherry tomatoes — 50 g (≈9 kcal)
  • Olive oil — 20 g (≈177 kcal)
  • Feta cheese — 50 g (≈132 kcal)
  • Cucumber — 50 g (≈8 kcal)
  • Lemon juice — 10 g (≈4 kcal)
  • Walnuts — 25 g (≈340 kcal)
dinner Baked Salmon with Roasted Vegetables Mixed 500 1190
Ingredients:
  • Salmon fillet — 180 g (≈367 kcal)
  • Sweet potato — 150 g (≈135 kcal)
  • Broccoli — 100 g (≈35 kcal)
  • Carrots — 70 g (≈29 kcal)
  • Olive oil — 25 g (≈221 kcal)
  • Garlic — 10 g (≈15 kcal)
  • Mixed herbs — 5 g (≈5 kcal)
  • Parmesan cheese — 30 g (≈383 kcal)

Day 2

2370 kcal total
Meal Dish Cuisine Portion (g) Calories
lunch Turkey and Avocado Wrap Mixed 400 1150
Ingredients:
  • Whole wheat wrap — 70 g (≈190 kcal)
  • Sliced turkey breast — 150 g (≈165 kcal)
  • Avocado — 80 g (≈128 kcal)
  • Lettuce — 40 g (≈6 kcal)
  • Tomato — 50 g (≈9 kcal)
  • Low-fat mayonnaise — 20 g (≈50 kcal)
  • Cheddar cheese — 50 g (≈362 kcal)
  • Cucumber — 30 g (≈5 kcal)
  • Olive oil — 10 g (≈90 kcal)
dinner Beef Stir-fry with Vegetables and Brown Rice Mixed 520 1220
Ingredients:
  • Lean beef strips — 180 g (≈360 kcal)
  • Brown rice (cooked) — 150 g (≈165 kcal)
  • Bell peppers — 100 g (≈31 kcal)
  • Broccoli — 100 g (≈35 kcal)
  • Soy sauce — 20 g (≈15 kcal)
  • Olive oil — 20 g (≈177 kcal)
  • Garlic — 10 g (≈15 kcal)
  • Ginger — 10 g (≈8 kcal)
  • Spring onions — 30 g (≈10 kcal)
  • Cashew nuts — 30 g (≈170 kcal)

Day 3

2365 kcal total
Meal Dish Cuisine Portion (g) Calories
lunch Tuna Nicoise Salad Mixed 430 1140
Ingredients:
  • Canned tuna in water — 150 g (≈165 kcal)
  • Boiled eggs — 100 g (≈155 kcal)
  • Green beans — 80 g (≈28 kcal)
  • New potatoes (boiled) — 100 g (≈87 kcal)
  • Black olives — 30 g (≈90 kcal)
  • Cherry tomatoes — 50 g (≈9 kcal)
  • Mixed salad leaves — 50 g (≈10 kcal)
  • Olive oil — 25 g (≈221 kcal)
  • Capers — 10 g (≈5 kcal)
  • Red onion — 25 g (≈20 kcal)
dinner Chicken and Vegetable Curry with Basmati Rice Mixed 520 1225
Ingredients:
  • Chicken breast — 180 g (≈297 kcal)
  • Basmati rice (cooked) — 150 g (≈195 kcal)
  • Onion — 70 g (≈28 kcal)
  • Tomatoes (canned) — 100 g (≈21 kcal)
  • Green beans — 80 g (≈28 kcal)
  • Carrots — 70 g (≈29 kcal)
  • Coconut milk (light) — 100 g (≈150 kcal)
  • Olive oil — 20 g (≈177 kcal)
  • Curry powder — 10 g (≈30 kcal)
  • Garlic — 10 g (≈15 kcal)