Meal plan
Student · budget friendly · 2100 kcal
Affordable, easy-to-find ingredients that cook well in batches: oats, eggs, lentils, chickpeas, beans, bulgur, pasta, yogurt and seasonal produce. One pot covers two days.
- Goal
- Maintenance
- Diet
- Contains meat / poultry
- Sample days
- 2
- Duration
- 4 weeks
Allergens: Egg, Fish, Gluten, Milk / lactose, Peanut For packaged products, check the label.
Sample menu
Day 1
2,170.3 kcal · P 95.2 g · C 301.9 g · F 69.4 g
Breakfast
- Rolled oats 70 g265.3 kcal
- Semi-skimmed milk 300 g138 kcal
- Banana 120 g106.8 kcal
Snack 1
- Boiled egg 150 g232.5 kcal
- White bread 25 g66.3 kcal
Lunch
- Lentil soup 300 g210 kcal
- Bulgur pilaf (cooked) 150 g187.5 kcal
- Whole yogurt 150 g91.5 kcal
- Carrot 70 g28.7 kcal
Dinner
- White bean stew 350 g385 kcal
- Rice pilaf (cooked) 100 g150 kcal
- Onion 50 g20 kcal
- Cabbage 150 g37.5 kcal
- Olive oil 5 g44.2 kcal
Day 2
1,996.5 kcal · P 99.8 g · C 264.8 g · F 61.4 g
Breakfast
- Egg (whole) 100 g143 kcal
- Turkish white cheese (feta-type) 30 g79.2 kcal
- White bread 75 g198.8 kcal
- Tomato 120 g21.6 kcal
- Cucumber 100 g15 kcal
Snack 1
- Whole yogurt 150 g91.5 kcal
- Dried apricot 24 g57.8 kcal
Lunch
- Pasta (cooked) 200 g316 kcal
- Tuna (canned in oil, drained) 60 g118.8 kcal
- Sweet corn 50 g43 kcal
- Lettuce 100 g15 kcal
- Olive oil 10 g88.4 kcal
Snack 2
- Orange 150 g70.5 kcal
- Roasted chickpeas (leblebi) 30 g110.4 kcal
Dinner
- Chickpea stew 300 g360 kcal
- Bulgur pilaf (cooked) 150 g187.5 kcal
- Cacık (yogurt with cucumber) 200 g80 kcal
Who it is for and how to use it
Who is this program for?
For active adults who want to keep their weight stable. It is a sample plan for healthy adults, not a therapeutic diet.
What are the daily targets?
2100 kcal, 100 g protein, 280 g carbs and 65 g fat a day. Each sample day's calories and protein stay within ±10% of this target.
Which allergens does it contain?
Allergens marked on the foods in this plan: Egg, Fish, Gluten, Milk / lactose, Peanut. Check the label on packaged products.
Can I adapt the program to myself?
Yes. The targets suit an average adult; a dietitian or trainer can set calorie and macro targets for your weight, height and activity level. Gyms and trainers on GamGym can import this plan and assign it to you.
Other meal plans
- Meal plan
Weight maintenance · 2200 kcal
A balanced plate for a moderately active adult who wants to keep their weight: all five food groups every day, three servings of dairy, legumes and fish several times a week.
Maintenance · 2200 kcal · 110 g protein · Contains meat / poultry
- Meal plan
Weight loss · 1500 kcal
A mild calorie deficit for slow, sustainable weight loss. Protein is spread across meals, half the plate is vegetables and salad; whole grains and legumes keep you full longer.
Fat loss · 1500 kcal · 115 g protein · Contains meat / poultry
- Meal plan
Weight loss · 1800 kcal
A moderate deficit for people who train regularly and want to lose weight. Protein stays high to protect muscle; most carbohydrate comes from whole grains, legumes and fruit.
Fat loss · 1800 kcal · 135 g protein · Contains meat / poultry
This is a general sample plan; if you are pregnant, have a chronic condition or take medication, consult a dietitian or doctor.