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Sample Meal Plan

Created with the Prospre Meal Plan Generator. For a free personalized meal plan, 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 2000 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.

Day 1

Calories
1985
Protein
131.3 g
Fat
61.8 g
Carbohydrates
237 g

Breakfast: 541 Cal

Ingredients
Ingredients
Ingredients

Main: 499 Cal

Ingredients
Show Instructions...
  • Let salmon rest on the counter until they reach room temperature.
  • Heat oven to 450°F. Line a baking sheet with aluminum foil.
  • 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.
  • Brush the top of the salmon with oil. Sprinkle with salt, pepper, and any dry seasonings you like.
  • 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.
  • Add an optional squeeze of lemon and enjoy.
Ingredients
  • Rice (0.85 cup, cooked)
Show Instructions...
  • In a saucepan over medium heat, bring 1 c. water to a boil. Add 1/3 c. rice, butter, and a pinch of salt.
  • Lower heat and cook, covered, 18 minutes, or until rice is tender and water is absorbed.
  • Let sit for 5 minutes before serving.
Ingredients
Ingredients

Main: 421 Cal

Ingredients
Show Instructions...
  • Cook rice to serve with the stir fry, and thaw shrimp if frozen.
  • Heat oil in a pan on low, and add frozen vegetables and cover. Once the vegetables are warm throughout, add the shrimp as well as stir fry sauce. Mix well.
  • Cover the pan again until finished.
  • Serve on rice.
Show Instructions...
  • Cut off stems and remove any yellowing leaves on the outside.
  • 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.
Ingredients
Show Instructions...
  • Place an inch of water into a saucepan with a steamer (optional) and bring to a boil.
  • Add the broccoli, and reduce heat to medium. Let the broccoli cook for 5-6 minutes. The broccoli is finished when you are able to pierce it with a fork.

Snack: 299 Cal

Ingredients
  • Kiwi (1 fruit (2" dia))
Ingredients
Ingredients

Snack: 225 Cal

Ingredients
Ingredients

Day 2

Calories
1979
Protein
133.8 g
Fat
59.7 g
Carbohydrates
243 g

Breakfast: 322 Cal

Ingredients
Show Instructions...
  • Mash the avocado in a bowl.
  • Top toast with avocado. Add salt to taste.
  • Optional: top with chilli flakes
Ingredients
Ingredients

Main: 500 Cal

Ingredients
  • Orange (1 fruit (2-5/8" dia))
Ingredients

Main: 471 Cal

Ingredients
Ingredients
  • Rice (1 cup, cooked)
Show Instructions...
  • In a saucepan over medium heat, bring 1 c. water to a boil. Add 1/3 c. rice, butter, and a pinch of salt.
  • Lower heat and cook, covered, 18 minutes, or until rice is tender and water is absorbed.
  • Let sit for 5 minutes before serving.
Ingredients
Ingredients

Snack: 357 Cal

Ingredients
Show Instructions...
  • Oats should be prepared using 1 part oats, 2 parts water by volume
Ingredients
Ingredients

Snack: 329 Cal

Ingredients
Show Instructions...
  • Combine all ingredients in blender and blend until smooth.
Ingredients
Ingredients

Day 3

Calories
2024
Protein
129.8 g
Fat
64.1 g
Carbohydrates
246.2 g

Breakfast: 831 Cal

Ingredients
Ingredients
Ingredients
Show Instructions...
  • Combine all ingredients in blender and blend until smooth.

Main: 303 Cal

Ingredients

Main: 364 Cal

Ingredients
Ingredients
Ingredients
Ingredients

Snack: 267 Cal

Ingredients
Ingredients
Ingredients

Snack: 259 Cal

Ingredients
Ingredients
  • Kiwi (1 fruit (2" dia))

Day 4

Calories
1995
Protein
127.6 g
Fat
60.9 g
Carbohydrates
250.8 g

Breakfast: 322 Cal

Ingredients
Show Instructions...
  • Mash the avocado in a bowl.
  • Top toast with avocado. Add salt to taste.
  • Optional: top with chilli flakes
Ingredients
Ingredients

Main: 562 Cal

Ingredients
Show Instructions...
  • Cook rice to serve with the stir fry, and thaw shrimp if frozen.
  • Heat oil in a pan on low, and add frozen vegetables and cover. Once the vegetables are warm throughout, add the shrimp as well as stir fry sauce. Mix well.
  • Cover the pan again until finished.
  • Serve on rice.
Show Instructions...
  • Cut off stems and remove any yellowing leaves on the outside.
  • 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.
Ingredients
Show Instructions...
  • Place an inch of water into a saucepan with a steamer (optional) and bring to a boil.
  • Add the broccoli, and reduce heat to medium. Let the broccoli cook for 5-6 minutes. The broccoli is finished when you are able to pierce it with a fork.

Main: 404 Cal

Show Instructions...
  • Preheat oven to 400°F.
  • Toss chicken breasts with olive oil and seasonings of choice.
  • Place on a lightly greased pan and bake 22-26 minutes
Ingredients
Show Instructions...
  • Heat oven to 450°F. Line a large baking sheet with foil.
  • Using a fork, pierce the potato all around. Place the potato on the prepared baking sheet.
  • Bake for 25 minutes.
  • Remove from oven, and brush with butter.
  • Bake for an additional 20 minutes. Or until the potato is soft.
Ingredients

Snack: 385 Cal

Show Instructions...
  • Combine all ingredients in blender and blend until smooth.
Ingredients
  • Kiwi (1 fruit (2" dia))
Ingredients
  • Orange (1 fruit (2-5/8" dia))

Snack: 322 Cal

Ingredients
Ingredients
Ingredients

Day 5

Calories
1982
Protein
124.9 g
Fat
63.5 g
Carbohydrates
238.3 g

Breakfast: 420 Cal

Ingredients
  • Egg (2 large)
Ingredients

Main: 647 Cal

Ingredients
Show Instructions...
  • Cook rice and chicken breast. Slice cooked chicken breast into strips.
  • Heat oil in frying pan, and add frozen vegetables.
  • Once the vegetables are warm throughout, add cooked chicken and teriyaki sauce. Stir the sauce through the contents of the pan.
Ingredients
Show Instructions...
  • Mix ingredients in bowl and serve.
Ingredients
Ingredients

Main: 381 Cal

Ingredients
Ingredients
  • Rice (0.75 cup, cooked)
Show Instructions...
  • In a saucepan over medium heat, bring 1 c. water to a boil. Add 1/3 c. rice, butter, and a pinch of salt.
  • Lower heat and cook, covered, 18 minutes, or until rice is tender and water is absorbed.
  • Let sit for 5 minutes before serving.
Ingredients
Ingredients

Snack: 310 Cal

Ingredients
Ingredients
  • Orange (1 fruit (2-5/8" dia))
Ingredients

Snack: 224 Cal

Ingredients
Ingredients
Ingredients
  • Banana (1 medium (7" to 7-7/8" long))

Day 6

Calories
1972
Protein
126.6 g
Fat
63.5 g
Carbohydrates
237.5 g

Breakfast: 574 Cal

Ingredients
Show Instructions...
  • Combine all ingredients in blender and blend until smooth.

Main: 316 Cal

Ingredients

Main: 531 Cal

Show Instructions...
  • Preheat oven to 400°F.
  • Toss chicken breasts with olive oil and seasonings of choice.
  • Place on a lightly greased pan and bake 22-26 minutes
Ingredients
Show Instructions...
  • Fill a saucepan with water, leaving room at the top. Bring it to a boil over high heat.
  • Sift through the dry lentils to ensure there are no hard pieces.
  • Once the water is boiling, add the rinsed lentils (Optional: Add salt, bay leaf and/or garlic).
  • Reduce heat, and cook for an appropriate amount of time for the type of lentils you are using. Red lentils ~6 minutes. Regular green lentils ~13 minutes. Black lentils ~16 minutes. French green lentils ~18 minutes
  • Once cooked, strain off the excess water. Pour the lentils back into your pot, removed from heat. Discard bay leaf if used. If you added a garlic clove, smash it against the side of the pot, and stir into lentils.
  • Stir in olive oil
Ingredients
Ingredients

Snack: 259 Cal

Ingredients
Ingredients
  • Kiwi (1 fruit (2" dia))

Snack: 292 Cal

Ingredients
Show Instructions...
  • Mash the avocado in a bowl.
  • Top toast with avocado. Add salt to taste.
  • Optional: top with chilli flakes
Ingredients
  • Orange (1 fruit (2-5/8" dia))
Ingredients

Day 7

Calories
1999
Protein
130 g
Fat
63 g
Carbohydrates
237.2 g

Breakfast: 299 Cal

Ingredients
  • Egg (2 large)
Show Instructions...
  • Bring a small pot of water to a boil. Carefully place egg in the boiling water, and leave for around 14 minutes.
Ingredients
Ingredients
  • Kiwi (1 fruit (2" dia))

Main: 469 Cal

Show Instructions...
  • Preheat oven to 400°F.
  • Toss chicken breasts with olive oil and seasonings of choice.
  • Place on a lightly greased pan and bake 22-26 minutes
Ingredients
  • Rice (0.9 cup, cooked)
Show Instructions...
  • In a saucepan over medium heat, bring 1 c. water to a boil. Add 1/3 c. rice, butter, and a pinch of salt.
  • Lower heat and cook, covered, 18 minutes, or until rice is tender and water is absorbed.
  • Let sit for 5 minutes before serving.
Ingredients

Main: 701 Cal

Ingredients
Show Instructions...
  • Cook rice and chicken breast. Slice cooked chicken breast into strips.
  • Heat oil in frying pan, and add frozen vegetables.
  • Once the vegetables are warm throughout, add cooked chicken and teriyaki sauce. Stir the sauce through the contents of the pan.
Ingredients

Snack: 387 Cal

Ingredients
Ingredients

Snack: 143 Cal

Ingredients
  • Banana (1 medium (7" to 7-7/8" long))
Ingredients

Grocery List

Baked Products

Fats and Oils

Fruits and Fruit Juices

Dairy and Egg Products

Finfish and Shellfish Products

Spices and Herbs

Cereal Grains and Pasta

Vegetables and Vegetable Products

Soups, Sauces, and Gravies

Nut and Seed Products

Beverages

Sausages and Luncheon Meats

Legumes and Legume Products

Poultry Products

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