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Meal Plan For A 57-Year-Old Man with a BMR of 1927 kcal

Created for a 57-year-old man.

Lose weight ~0.50 kg/week BMR: 1927 kcal Maintenance: ~2986 kcal Target: 2360 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 2986 kcal. To hit that rate, they'd aim for roughly 2360 kcal/day on average.

This plan averages about 2356 kcal/day, giving a 630 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 2356 kcal/day.

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Day-by-day breakdown

Day 1

2345 kcal total
Meal Dish Cuisine Portion (g) Calories
breakfast Scrambled Eggs with Wholemeal Toast and Avocado Mixed 250 550
Ingredients:
  • Eggs — 120 g (≈170 kcal)
  • Wholemeal bread — 60 g (≈150 kcal)
  • Avocado — 70 g (≈230 kcal)
  • Butter (for cooking) — 10 g (≈50 kcal)
lunch Grilled Chicken Salad with Mixed Greens and Quinoa Mixed 350 620
Ingredients:
  • Grilled chicken breast — 150 g (≈250 kcal)
  • Cooked quinoa — 100 g (≈120 kcal)
  • Mixed salad greens — 80 g (≈30 kcal)
  • Olive oil (dressing) — 15 g (≈135 kcal)
  • Cherry tomatoes — 50 g (≈30 kcal)
  • Cucumber — 50 g (≈20 kcal)
dinner Baked Salmon with Roasted Vegetables and Brown Rice Mixed 400 780
Ingredients:
  • Salmon fillet — 180 g (≈370 kcal)
  • Brown rice (cooked) — 120 g (≈130 kcal)
  • Roasted mixed vegetables (carrots, peppers, courgette) — 100 g (≈80 kcal)
  • Olive oil (for roasting) — 15 g (≈135 kcal)
  • Lemon juice — 10 g (≈5 kcal)
snack Greek Yogurt with Mixed Berries and Honey Mixed 150 395
Ingredients:
  • Greek yogurt (low fat) — 120 g (≈100 kcal)
  • Mixed berries (blueberries, raspberries) — 80 g (≈50 kcal)
  • Honey — 20 g (≈120 kcal)
  • Almonds (chopped) — 20 g (≈125 kcal)

Day 2

2370 kcal total
Meal Dish Cuisine Portion (g) Calories
breakfast Oatmeal with Banana, Walnuts and Skimmed Milk Mixed 300 540
Ingredients:
  • Rolled oats — 60 g (≈230 kcal)
  • Banana — 100 g (≈90 kcal)
  • Walnuts — 20 g (≈140 kcal)
  • Skimmed milk — 150 g (≈80 kcal)
lunch Turkey and Avocado Wrap with Side Salad Mixed 320 610
Ingredients:
  • Wholemeal wrap — 70 g (≈200 kcal)
  • Sliced turkey breast — 120 g (≈150 kcal)
  • Avocado — 60 g (≈200 kcal)
  • Lettuce — 40 g (≈10 kcal)
  • Tomato — 30 g (≈10 kcal)
  • Light mayonnaise — 15 g (≈40 kcal)
dinner Lean Beef Stir Fry with Broccoli and Brown Rice Mixed 400 780
Ingredients:
  • Lean beef strips — 180 g (≈350 kcal)
  • Broccoli — 100 g (≈35 kcal)
  • Brown rice (cooked) — 120 g (≈130 kcal)
  • Soy sauce (low sodium) — 15 g (≈10 kcal)
  • Olive oil (for cooking) — 15 g (≈135 kcal)
  • Garlic — 10 g (≈20 kcal)
snack Carrot Sticks with Hummus Mixed 150 440
Ingredients:
  • Carrot sticks — 100 g (≈40 kcal)
  • Hummus — 80 g (≈400 kcal)

Day 3

2375 kcal total
Meal Dish Cuisine Portion (g) Calories
breakfast Greek Yogurt with Granola and Fresh Strawberries Mixed 280 560
Ingredients:
  • Greek yogurt (low fat) — 150 g (≈130 kcal)
  • Granola — 70 g (≈300 kcal)
  • Strawberries — 60 g (≈30 kcal)
  • Honey — 15 g (≈100 kcal)
lunch Tuna and Chickpea Salad with Olive Oil Dressing Mixed 350 620
Ingredients:
  • Canned tuna in water — 150 g (≈180 kcal)
  • Chickpeas (cooked) — 100 g (≈160 kcal)
  • Mixed salad greens — 80 g (≈30 kcal)
  • Olive oil — 15 g (≈135 kcal)
  • Cherry tomatoes — 50 g (≈30 kcal)
  • Cucumber — 50 g (≈20 kcal)
  • Lemon juice — 10 g (≈5 kcal)
dinner Roast Chicken with Sweet Potato and Green Beans Mixed 400 780
Ingredients:
  • Roast chicken breast — 180 g (≈300 kcal)
  • Sweet potato (roasted) — 150 g (≈180 kcal)
  • Green beans — 100 g (≈35 kcal)
  • Olive oil (for roasting) — 15 g (≈135 kcal)
  • Garlic — 10 g (≈20 kcal)
  • Herbs (rosemary, thyme) — 5 g (≈10 kcal)
snack Apple with Peanut Butter Mixed 150 415
Ingredients:
  • Apple — 120 g (≈70 kcal)
  • Peanut butter — 30 g (≈345 kcal)

Day 4

2340 kcal total
Meal Dish Cuisine Portion (g) Calories
breakfast Poached Eggs on Wholemeal English Muffin with Spinach Mixed 260 540
Ingredients:
  • Eggs — 120 g (≈170 kcal)
  • Wholemeal English muffin — 70 g (≈200 kcal)
  • Spinach (cooked) — 70 g (≈30 kcal)
  • Butter (for muffin) — 10 g (≈50 kcal)
  • Black pepper — 1 g (≈0 kcal)
lunch Prawn and Avocado Salad with Mixed Leaves and Lemon Dressing Mixed 330 620
Ingredients:
  • Cooked prawns — 150 g (≈150 kcal)
  • Avocado — 70 g (≈230 kcal)
  • Mixed salad leaves — 80 g (≈30 kcal)
  • Olive oil (dressing) — 15 g (≈135 kcal)
  • Lemon juice — 15 g (≈5 kcal)
dinner Turkey Meatballs with Whole Wheat Spaghetti and Tomato Sauce Mixed 400 780
Ingredients:
  • Ground turkey — 180 g (≈300 kcal)
  • Whole wheat spaghetti (cooked) — 140 g (≈200 kcal)
  • Tomato sauce — 80 g (≈80 kcal)
  • Olive oil — 10 g (≈90 kcal)
  • Onion — 30 g (≈20 kcal)
  • Garlic — 10 g (≈20 kcal)
  • Herbs (basil, oregano) — 5 g (≈10 kcal)
snack Cottage Cheese with Pineapple Chunks Mixed 150 400
Ingredients:
  • Low fat cottage cheese — 120 g (≈120 kcal)
  • Pineapple chunks — 100 g (≈80 kcal)
  • Almonds (chopped) — 20 g (≈200 kcal)

Day 5

2350 kcal total
Meal Dish Cuisine Portion (g) Calories
breakfast Smoothie Bowl with Spinach, Banana, Protein Powder and Chia Seeds Mixed 280 550
Ingredients:
  • Spinach — 50 g (≈15 kcal)
  • Banana — 100 g (≈90 kcal)
  • Whey protein powder — 30 g (≈120 kcal)
  • Chia seeds — 15 g (≈80 kcal)
  • Skimmed milk — 150 g (≈80 kcal)
  • Mixed berries — 50 g (≈65 kcal)
lunch Grilled Chicken and Vegetable Stir Fry with Buckwheat Noodles Mixed 350 620
Ingredients:
  • Grilled chicken breast — 150 g (≈250 kcal)
  • Buckwheat noodles (cooked) — 120 g (≈140 kcal)
  • Mixed stir fry vegetables — 80 g (≈50 kcal)
  • Soy sauce (low sodium) — 15 g (≈10 kcal)
  • Olive oil (for cooking) — 10 g (≈120 kcal)
dinner Cod Fillet with Lentil Salad and Steamed Asparagus Mixed 400 780
Ingredients:
  • Cod fillet — 180 g (≈200 kcal)
  • Cooked lentils — 150 g (≈180 kcal)
  • Steamed asparagus — 100 g (≈30 kcal)
  • Olive oil (for dressing) — 20 g (≈240 kcal)
  • Lemon juice — 10 g (≈5 kcal)
  • Garlic — 10 g (≈25 kcal)
snack Boiled Eggs and Cherry Tomatoes Mixed 150 400
Ingredients:
  • Boiled eggs — 120 g (≈190 kcal)
  • Cherry tomatoes — 80 g (≈30 kcal)
  • Olive oil (drizzle) — 15 g (≈180 kcal)