Prospre App Icon

Open Meal Plan in Prospre

Customize your plan in the app

Filled yellow starFilled yellow starFilled yellow starFilled yellow starFilled yellow star

4.8

Download on the App Store Badge Get it on Google Play Badge
Prospre App Icon

Prospre: Meal Planner

Meal plans based on macros, macro tracking, and more
Filled yellow starFilled yellow starFilled yellow starFilled yellow starFilled yellow star

4.8

FREE

App install QR Code

1600 Calorie Meal Plan

Created with the Prospre Meal Plan Generator. For free personalized meal plans, install the Prospre app.

Enjoy a free meal plan on us. There are 7 different days of meals, and at the bottom you will find a grocery list that includes all the ingredients needed to follow the plan. Each day has roughly calories. This meal plan is intended as an example, and it is not intended as medical advice. Consult your doctor before making decisions about your health.

This meal plan contains roughly 1600 calories per day. This is a reduced calorie diet, and it will produce weight loss in most people that follow it. This diet plan is just example, and it was created using the Prospre meal planning app. For a more personalized diet plan, with your own protein and macro goals, install Prospre today.

Customize Meal Plan in App:

Open In Prospre

Day 1

Macronutrient Totals

Calories

1632

Protein

103.5 g

Fat

49 g

Carbs

213 g

Breakfast

Calories

214

Protein

8.1 g

Fat

2.4 g

Carbs

44.6 g

Cheerios

Cheerios

21 g

Ingredients

Instructions

  1. Put Cheerios in a bowl add milk.
Orange

Orange

1 Orange

Ingredients

Instructions

  1. Peel or slice to enjoy.
Kiwi

Kiwi

1 Kiwi

Ingredients

Instructions

  1. Slice kiwi in half, and scoop out the inside of the kiwi.
  2. Alternatively, peel skin of the kiwi off and enjoy.

Lunch

Calories

371

Protein

31.1 g

Fat

19 g

Carbs

20 g

Pork Chops

Pork Chops

93.75 g

Ingredients

Instructions

  1. Preheat oven to 400 degrees fahrenheit
  2. Season porkchop to personal preference
  3. Place in dish and cook for twenty minutes
Kale Salad

Kale Salad

128.75 g

Cherry Tomatoes

Cherry Tomatoes

75 g

Ingredients

Instructions

  1. Wash before eating.
Celery

Celery

63.75 g

Ingredients

Instructions

  1. Wash before eating.

Dinner

Calories

361

Protein

29.2 g

Fat

10.4 g

Carbs

40.6 g

Tilapia

Tilapia

84.75 g

Ingredients

Instructions

  1. Preheat oven to 425 degrees fahrenheit
  2. Place tilapia in baking dish and season to personal preference.
  3. Cook for ten to fifteen minutes until tilapia is flaky
Baked Potato

Baked Potato

125 g

Ingredients

Instructions

  1. Heat oven to 450°F. Line a large baking sheet with foil.
  2. Using a fork, pierce the potato all around. Place the potato on the prepared baking sheet.
  3. Bake for 25 minutes.
  4. Remove from oven, and brush with butter.
  5. Bake for an additional 20 minutes. Or until the potato is soft.
Brussel Sprouts

Brussel Sprouts

85 g

Ingredients

Instructions

  1. Cut off stems and remove any yellowing leaves on the outside.
  2. Fill a small pot about halfway with water and add salt. Put on stove over high heat and cook for about 5 minutes, or until the Brussels sprouts are tender.
Raw Snow Peas

Raw Snow Peas

100 g

Ingredients

Instructions

  1. Wash and enjoy.

Snack

Calories

260

Protein

11 g

Fat

0.8 g

Carbs

57.2 g

Milk

Milk

250 g

Ingredients

Instructions

  1. Pour milk into glass and enjoy.
Clementines

Clementines

2 Clementine

Ingredients

Instructions

  1. Peel and enjoy.
Banana

Banana

1 Banana

Snack

Calories

426

Protein

24.1 g

Fat

16.4 g

Carbs

50.6 g

Cottage Cheese

Cottage Cheese

145 g

Ingredients

Instructions

Honeydew Melon

Honeydew Melon

175 g

Ingredients

Instructions

  1. Wash and dry whole melon
  2. Cut both ends off, stand melon on one of cut ends, and cut in half.
  3. Cut both halves in half again, so there are four pieces.
  4. Slice each quarter into one inch thick pieces. Repeat for the three other quarters.

Ingredients

Instructions

  1. Spread peanut butter onto cracker with a butterknife and enjoy.

Day 2

Macronutrient Totals

Calories

1559

Protein

107.7 g

Fat

60.9 g

Carbs

159.1 g

Breakfast

Calories

339

Protein

20.8 g

Fat

20 g

Carbs

20 g

Hard Boiled Eggs

Hard Boiled Eggs

2 Egg

Ingredients

Instructions

  1. Bring a small pot of water to a boil. Carefully place egg in the boiling water, and leave for around 14 minutes.
Turkey Bacon

Turkey Bacon

3 Slices

Ingredients

Instructions

  1. Place a non-stick frying pan on stovetop and set to medium heat.
  2. Add butter to pan and let melt. After butter is melted place turkey bacon strips into pan and cook until they turn slightly golden brown.
Clementines

Clementines

2 Clementine

Ingredients

Instructions

  1. Peel and enjoy.

Lunch

Calories

420

Protein

31.2 g

Fat

11.7 g

Carbs

50.7 g

Tilapia

Tilapia

84.75 g

Ingredients

Instructions

  1. Preheat oven to 425 degrees fahrenheit
  2. Place tilapia in baking dish and season to personal preference.
  3. Cook for ten to fifteen minutes until tilapia is flaky
Baked Potato

Baked Potato

156.25 g

Ingredients

Instructions

  1. Heat oven to 450°F. Line a large baking sheet with foil.
  2. Using a fork, pierce the potato all around. Place the potato on the prepared baking sheet.
  3. Bake for 25 minutes.
  4. Remove from oven, and brush with butter.
  5. Bake for an additional 20 minutes. Or until the potato is soft.
Brussel Sprouts

Brussel Sprouts

106.25 g

Ingredients

Instructions

  1. Cut off stems and remove any yellowing leaves on the outside.
  2. Fill a small pot about halfway with water and add salt. Put on stove over high heat and cook for about 5 minutes, or until the Brussels sprouts are tender.
Raw Snow Peas

Raw Snow Peas

125 g

Ingredients

Instructions

  1. Wash and enjoy.

Dinner

Calories

308

Protein

30.7 g

Fat

13.4 g

Carbs

17.2 g

Pork Chops

Pork Chops

93.75 g

Ingredients

Instructions

  1. Preheat oven to 400 degrees fahrenheit
  2. Season porkchop to personal preference
  3. Place in dish and cook for twenty minutes
Kale Salad

Kale Salad

77.25 g

Cherry Tomatoes

Cherry Tomatoes

125 g

Ingredients

Instructions

  1. Wash before eating.
Celery

Celery

106.25 g

Ingredients

Instructions

  1. Wash before eating.

Snack

Calories

286

Protein

8.6 g

Fat

14.9 g

Carbs

35.3 g

Mixed Nuts

Mixed Nuts

30 g

Ingredients

Instructions

Honeydew Melon

Honeydew Melon

175 g

Ingredients

Instructions

  1. Wash and dry whole melon
  2. Cut both ends off, stand melon on one of cut ends, and cut in half.
  3. Cut both halves in half again, so there are four pieces.
  4. Slice each quarter into one inch thick pieces. Repeat for the three other quarters.
Grapes

Grapes

90 g

Ingredients

Instructions

  1. Remove stems, wash and enjoy.

Snack

Calories

206

Protein

16.4 g

Fat

0.9 g

Carbs

35.9 g

Cottage Cheese

Cottage Cheese

145 g

Ingredients

Instructions

Pineapple

Pineapple

150 g

Ingredients

Instructions

  1. Slice and serve!
Berries

Berries

85 g

Ingredients

Instructions

  1. Wash berries and enjoy.

Day 3

Macronutrient Totals

Calories

1635

Protein

104.3 g

Fat

49.5 g

Carbs

208 g

Breakfast

Calories

238

Protein

5.3 g

Fat

2.4 g

Carbs

52.7 g

Oatmeal

Oatmeal

187.5 ml

Ingredients

Instructions

  1. Oats should be prepared using 1 part oats, 2 parts water by volume
Strawberries

Strawberries

93.75 g

Ingredients

Instructions

  1. Wash and enjoy.
Raisins

Raisins

32.25 g

Ingredients

Instructions

Lunch

Calories

332

Protein

32.5 g

Fat

10.8 g

Carbs

25.9 g

Chicken Breast

Chicken Breast

90 g

Ingredients

Instructions

  1. Preheat oven to 400°F.
  2. Toss chicken breasts with oil and seasonings of choice.
  3. Place on a lightly greased pan and bake 22-26 minutes
Baked Potato

Baked Potato

93.75 g

Ingredients

Instructions

  1. Heat oven to 450°F. Line a large baking sheet with foil.
  2. Using a fork, pierce the potato all around. Place the potato on the prepared baking sheet.
  3. Bake for 25 minutes.
  4. Remove from oven, and brush with butter.
  5. Bake for an additional 20 minutes. Or until the potato is soft.
Raw Snow Peas

Raw Snow Peas

75 g

Ingredients

Instructions

  1. Wash and enjoy.

Dinner

Calories

379

Protein

31.4 g

Fat

19.1 g

Carbs

21.6 g

Pork Chops

Pork Chops

93.75 g

Ingredients

Instructions

  1. Preheat oven to 400 degrees fahrenheit
  2. Season porkchop to personal preference
  3. Place in dish and cook for twenty minutes
Kale Salad

Kale Salad

128.75 g

Cherry Tomatoes

Cherry Tomatoes

100 g

Ingredients

Instructions

  1. Wash before eating.
Celery

Celery

85 g

Ingredients

Instructions

  1. Wash before eating.

Snack

Calories

426

Protein

24.1 g

Fat

16.4 g

Carbs

50.6 g

Cottage Cheese

Cottage Cheese

145 g

Ingredients

Instructions

Honeydew Melon

Honeydew Melon

175 g

Ingredients

Instructions

  1. Wash and dry whole melon
  2. Cut both ends off, stand melon on one of cut ends, and cut in half.
  3. Cut both halves in half again, so there are four pieces.
  4. Slice each quarter into one inch thick pieces. Repeat for the three other quarters.

Ingredients

Instructions

  1. Spread peanut butter onto cracker with a butterknife and enjoy.

Snack

Calories

260

Protein

11 g

Fat

0.8 g

Carbs

57.2 g

Milk

Milk

250 g

Ingredients

Instructions

  1. Pour milk into glass and enjoy.
Clementines

Clementines

2 Clementine

Ingredients

Instructions

  1. Peel and enjoy.
Banana

Banana

1 Banana

Day 4

Macronutrient Totals

Calories

1602

Protein

101.9 g

Fat

48.9 g

Carbs

205.1 g

Breakfast

Calories

310

Protein

12.4 g

Fat

11.9 g

Carbs

42.5 g

Avocado Toast

Avocado Toast

1 Slice

Ingredients

Instructions

  1. Mash the avocado in a bowl.
  2. Top toast with avocado. Add salt to taste.
  3. Optional: top with chilli flakes
Blueberries

Blueberries

93.75 g

Ingredients

Instructions

  1. Wash and enjoy.
Milk

Milk

187.5 g

Ingredients

Instructions

  1. Pour milk into glass and enjoy.

Lunch

Calories

321

Protein

28.3 g

Fat

9.1 g

Carbs

33.8 g

Tilapia

Tilapia

84.75 g

Ingredients

Instructions

  1. Preheat oven to 425 degrees fahrenheit
  2. Place tilapia in baking dish and season to personal preference.
  3. Cook for ten to fifteen minutes until tilapia is flaky
Baked Potato

Baked Potato

93.75 g

Ingredients

Instructions

  1. Heat oven to 450°F. Line a large baking sheet with foil.
  2. Using a fork, pierce the potato all around. Place the potato on the prepared baking sheet.
  3. Bake for 25 minutes.
  4. Remove from oven, and brush with butter.
  5. Bake for an additional 20 minutes. Or until the potato is soft.
Brussel Sprouts

Brussel Sprouts

85 g

Ingredients

Instructions

  1. Cut off stems and remove any yellowing leaves on the outside.
  2. Fill a small pot about halfway with water and add salt. Put on stove over high heat and cook for about 5 minutes, or until the Brussels sprouts are tender.
Raw Snow Peas

Raw Snow Peas

100 g

Ingredients

Instructions

  1. Wash and enjoy.

Dinner

Calories

391

Protein

40 g

Fat

17.6 g

Carbs

18.6 g

Pork Chops

Pork Chops

125 g

Ingredients

Instructions

  1. Preheat oven to 400 degrees fahrenheit
  2. Season porkchop to personal preference
  3. Place in dish and cook for twenty minutes
Kale Salad

Kale Salad

103 g

Ingredients

Instructions

  1. Mix ingredients in bowl and serve.
Cherry Tomatoes

Cherry Tomatoes

100 g

Ingredients

Instructions

  1. Wash before eating.
Celery

Celery

85 g

Ingredients

Instructions

  1. Wash before eating.

Snack

Calories

206

Protein

16.4 g

Fat

0.9 g

Carbs

35.9 g

Cottage Cheese

Cottage Cheese

145 g

Ingredients

Instructions

Pineapple

Pineapple

150 g

Ingredients

Instructions

  1. Slice and serve!
Berries

Berries

85 g

Ingredients

Instructions

  1. Wash berries and enjoy.

Snack

Calories

374

Protein

4.8 g

Fat

9.4 g

Carbs

74.3 g

Toast

Toast

43 g

Ingredients

Instructions

  1. Place sliced bread into toaster and enjoy.
Dried Cranberries

Dried Cranberries

40 g

Ingredients

Instructions

  1. Eat out of package as a snack or add as a topping to any salad.
Pear

Pear

180 g

Ingredients

Instructions

  1. Remove stem and wash before eating

Day 5

Macronutrient Totals

Calories

1602

Protein

102.2 g

Fat

56.3 g

Carbs

187.9 g

Breakfast

Calories

237

Protein

8.2 g

Fat

2.1 g

Carbs

50.7 g

Cheerios

Cheerios

21 g

Ingredients

Instructions

  1. Put Cheerios in a bowl add milk.
Cantaloupe

Cantaloupe

131.25 g

Ingredients

Instructions

  1. Slice cantaloupe according to preference and enjoy.
Honeydew Melon

Honeydew Melon

218.75 g

Ingredients

Instructions

  1. Wash and dry whole melon
  2. Cut both ends off, stand melon on one of cut ends, and cut in half.
  3. Cut both halves in half again, so there are four pieces.
  4. Slice each quarter into one inch thick pieces. Repeat for the three other quarters.

Lunch

Calories

302

Protein

27.1 g

Fat

9 g

Carbs

30.4 g

Tilapia

Tilapia

84.75 g

Ingredients

Instructions

  1. Preheat oven to 425 degrees fahrenheit
  2. Place tilapia in baking dish and season to personal preference.
  3. Cook for ten to fifteen minutes until tilapia is flaky
Baked Potato

Baked Potato

93.75 g

Ingredients

Instructions

  1. Heat oven to 450°F. Line a large baking sheet with foil.
  2. Using a fork, pierce the potato all around. Place the potato on the prepared baking sheet.
  3. Bake for 25 minutes.
  4. Remove from oven, and brush with butter.
  5. Bake for an additional 20 minutes. Or until the potato is soft.
Brussel Sprouts

Brussel Sprouts

63.75 g

Ingredients

Instructions

  1. Cut off stems and remove any yellowing leaves on the outside.
  2. Fill a small pot about halfway with water and add salt. Put on stove over high heat and cook for about 5 minutes, or until the Brussels sprouts are tender.
Raw Snow Peas

Raw Snow Peas

75 g

Ingredients

Instructions

  1. Wash and enjoy.

Dinner

Calories

305

Protein

30.6 g

Fat

13.3 g

Carbs

16.5 g

Pork Chops

Pork Chops

93.75 g

Ingredients

Instructions

  1. Preheat oven to 400 degrees fahrenheit
  2. Season porkchop to personal preference
  3. Place in dish and cook for twenty minutes
Kale Salad

Kale Salad

77.25 g

Cherry Tomatoes

Cherry Tomatoes

125 g

Ingredients

Instructions

  1. Wash before eating.
Celery

Celery

85 g

Ingredients

Instructions

  1. Wash before eating.

Snack

Calories

453

Protein

21.9 g

Fat

20 g

Carbs

51.8 g

Greek Yogurt

Greek Yogurt

150 g

Ingredients

Instructions

  1. Enjoy
Grapes

Grapes

90 g

Ingredients

Instructions

  1. Remove stems, wash and enjoy.

Ingredients

Instructions

  1. Spread peanut butter onto cracker with a butterknife and enjoy.

Snack

Calories

305

Protein

14.4 g

Fat

11.9 g

Carbs

38.5 g

Avocado Toast

Avocado Toast

1 Slice

Ingredients

Instructions

  1. Mash the avocado in a bowl.
  2. Top toast with avocado. Add salt to taste.
  3. Optional: top with chilli flakes
Berries

Berries

85 g

Ingredients

Instructions

  1. Wash berries and enjoy.
Milk

Milk

250 g

Ingredients

Instructions

  1. Pour milk into glass and enjoy.

Day 6

Macronutrient Totals

Calories

1609

Protein

112.4 g

Fat

47.6 g

Carbs

196.2 g

Breakfast

Calories

413

Protein

21.1 g

Fat

15.9 g

Carbs

50.4 g

Cheerios

Cheerios

21 g

Ingredients

Instructions

  1. Put Cheerios in a bowl add milk.
Greek Yogurt

Greek Yogurt

112.5 g

Ingredients

Instructions

  1. Enjoy
Avocado Toast

Avocado Toast

1 Slice

Ingredients

Instructions

  1. Mash the avocado in a bowl.
  2. Top toast with avocado. Add salt to taste.
  3. Optional: top with chilli flakes

Lunch

Calories

392

Protein

38.6 g

Fat

14.3 g

Carbs

27 g

Salmon

Salmon

125 g

Ingredients

Instructions

  1. Let salmon rest on the counter until they reach room temperature.
  2. Heat oven to 450°F. Line a baking sheet with aluminum foil.
  3. Place the salmon skin-side-down on the baking sheet. If the ends of the filets are really thin, fold them underneath for more even cooking.
  4. Brush the top of the salmon with oil. Sprinkle with salt, pepper, and any dry seasonings you like.
  5. Bake until the internal temperature of the salmon reaches 135-140°F*, about 8-12 minutes per inch of thickness. When inserting a fork or knife in the salmon and twisting it a bit; the fish should be opaque and flake easily.
  6. Add an optional squeeze of lemon and enjoy.
Sweet Potato

Sweet Potato

93.75 g

Ingredients

Instructions

  1. Set oven to 350 degrees fahrenheit. Slice, chop, or bake whole sweet potato for 20 minutes.
  2. Optional: add garlic and olive oil for taste.
Asparagus

Asparagus

85 g

Ingredients

Instructions

  1. Add asparagus to a large pot of boiling salted water.
  2. Cook for one to four minutes or until asparagus is bright green.
Raw Snow Peas

Raw Snow Peas

75 g

Ingredients

Instructions

  1. Wash and enjoy.

Dinner

Calories

304

Protein

30.5 g

Fat

13.3 g

Carbs

16.2 g

Pork Chops

Pork Chops

93.75 g

Ingredients

Instructions

  1. Preheat oven to 400 degrees fahrenheit
  2. Season porkchop to personal preference
  3. Place in dish and cook for twenty minutes
Kale Salad

Kale Salad

77.25 g

Cherry Tomatoes

Cherry Tomatoes

100 g

Ingredients

Instructions

  1. Wash before eating.
Celery

Celery

106.25 g

Ingredients

Instructions

  1. Wash before eating.

Snack

Calories

353

Protein

14.5 g

Fat

3.3 g

Carbs

72.8 g

Ingredients

Instructions

  1. Combine all ingredients in blender and blend until smooth.
Raisins

Raisins

32.25 g

Ingredients

Instructions

Cantaloupe

Cantaloupe

131.25 g

Ingredients

Instructions

  1. Slice cantaloupe according to preference and enjoy.

Snack

Calories

147

Protein

7.7 g

Fat

0.8 g

Carbs

29.8 g

Milk

Milk

187.5 g

Ingredients

Instructions

  1. Pour milk into glass and enjoy.
Mango

Mango

93.75 g

Ingredients

Instructions

  1. Remove the peel and pit the slice and enjoy
Berries

Berries

85 g

Ingredients

Instructions

  1. Wash berries and enjoy.

Day 7

Macronutrient Totals

Calories

1601

Protein

88.7 g

Fat

60 g

Carbs

193.1 g

Breakfast

Calories

367

Protein

6.9 g

Fat

12.1 g

Carbs

65.1 g

Avocado Toast

Avocado Toast

1 Slice

Ingredients

Instructions

  1. Mash the avocado in a bowl.
  2. Top toast with avocado. Add salt to taste.
  3. Optional: top with chilli flakes
Blueberries

Blueberries

125 g

Ingredients

Instructions

  1. Wash and enjoy.
Pear

Pear

180 g

Ingredients

Instructions

  1. Remove stem and wash before eating

Lunch

Calories

34

Protein

0.8 g

Fat

0.2 g

Carbs

8.1 g

Pita Pockets

Pita Pockets

0 g

Ingredients

Instructions

  1. Halve the pitta bread into 2 pockets and toast until opened. Coat the inside of each with hummus. Stuff with salad, drizzle with olive oil and tuck in.
Raw Carrots

Raw Carrots

1 Serving

Ingredients

Instructions

Dinner

Calories

514

Protein

45.9 g

Fat

30.5 g

Carbs

12.1 g

Beef Top Loin

Beef Top Loin

150 g

Ingredients

Instructions

  1. Remove steak from refrigerator, and let sit for at least 30 minutes. Preheat the oven to 375°
  2. Rub each side of the steak with olive oil. Combine salt and pepper in a bowl and rub each side of the steak with the mixture.
  3. Preheat an oven safe pan, such as a cast iron skillet, on the stove until it is very hot. Sear each side of the steak for 2-3 minutes. If the steak has a side of fat, sear the fat side for 2-3 minutes as well.
  4. Place the skillet in the oven to finish the steak. Remove the steak from the oven when the internal temperature reaches 5° below the desired temperature (see notes).
  5. Remove from oven and let stand for 10 minutes.
Kale Salad

Kale Salad

103 g

Ingredients

Instructions

  1. Mix ingredients in bowl and serve.

Snack

Calories

260

Protein

11 g

Fat

0.8 g

Carbs

57.2 g

Milk

Milk

250 g

Ingredients

Instructions

  1. Pour milk into glass and enjoy.
Clementines

Clementines

2 Clementine

Ingredients

Instructions

  1. Peel and enjoy.
Banana

Banana

1 Banana

Snack

Calories

426

Protein

24.1 g

Fat

16.4 g

Carbs

50.6 g

Cottage Cheese

Cottage Cheese

145 g

Ingredients

Instructions

Honeydew Melon

Honeydew Melon

175 g

Ingredients

Instructions

  1. Wash and dry whole melon
  2. Cut both ends off, stand melon on one of cut ends, and cut in half.
  3. Cut both halves in half again, so there are four pieces.
  4. Slice each quarter into one inch thick pieces. Repeat for the three other quarters.

Ingredients

Instructions

  1. Spread peanut butter onto cracker with a butterknife and enjoy.

Grocery List

Pre-fill your shopping cart: Buy ingredients on AmazonFresh

Dairy and Egg Products

Spices and Herbs

Fats and Oils

Sausages and Luncheon Meats

Fruits and Fruit Juices

Vegetables and Vegetable Products

Nut and Seed Products

Beef Products

Legumes and Legume Products

Baked Products

Pork Products

  • Pork Chop (13.81 small or thin cut (3 oz, with bone, raw) (yield after cooking, bone and fat removed))

Poultry Products

Finfish and Shellfish Products

Cereal Grains and Pasta

Breakfast Cereals

Prospre Brand Logo
Affiliate Disclosure: As an Amazon Associate, we may earn commissions from qualifying purchases from Amazon.com.
Copyright © 2024 Prospre Nutrition Inc.