Weekly meal plan for people who train
More energy and protein for training: about 2400 kcal and 130 g or more of protein a day – from chicken, fish, curd cheese, eggs and pulses, no supplements.
Example: an adult who trains hard and wants to keep their weight while building muscle. Your needs may be different – check them in the calculator. This is an example, not your personal plan.
Monday
~2358 kcal · 140 g protein- Breakfast Buckwheat porridge with coconut milk and pear1.25 portions · 556 kcal
- Lunch Chicken with buckwheat and cucumber salad1.5 portions · 779 kcal
- Dinner Baked mackerel with beetroot salad1.5 portions · 803 kcal
- Snack Crunchy roasted chickpeas1 portion · 219 kcal
Tuesday
~2393 kcal · 141 g protein- Breakfast Breakfast tortilla with eggs and beans1.25 portions · 603 kcal
- Lunch Tofu with peanut sauce and rice1.25 portions · 807 kcal
- Dinner Turkey bolognese with wholewheat pasta1.5 portions · 741 kcal
- Snack Herring on rye bread with onion1 portion · 242 kcal
Wednesday
~2436 kcal · 144 g protein- Breakfast Fried eggs with tomatoes and spinach1.25 portions · 559 kcal
- Lunch Turkey bolognese with wholewheat pasta · leftovers from yesterday1.75 portions · 865 kcal
- Dinner Rice noodles with tofu and peanuts1.25 portions · 766 kcal
- Snack Chia pudding with berries1 portion · 247 kcal
Thursday
~2418 kcal · 138 g protein- Breakfast Yoghurt bowl with oats and apple1.5 portions · 571 kcal
- Lunch Buckwheat with mushrooms and egg1.5 portions · 798 kcal
- Dinner Tofu and vegetable stir-fry with rice1.25 portions · 776 kcal
- Snack Beetroot and lentil spread with crackers1 portion · 274 kcal
Friday
~2432 kcal · 140 g protein- Breakfast Porridge with blueberries and nuts1.5 portions · 630 kcal
- Lunch Chicken tortilla wraps with vegetables1.5 portions · 859 kcal
- Dinner Salmon with potatoes and broccoli1.25 portions · 692 kcal
- Snack Chickpea flour muffins with vegetables1 portion · 252 kcal
Saturday
~2481 kcal · 169 g protein- Breakfast Breakfast tortilla with eggs and beans1.25 portions · 603 kcal
- Lunch Pasta with tuna and green beans1.5 portions · 887 kcal
- Dinner Pasta with chicken and broccoli in a creamy sauce1.25 portions · 737 kcal
- Snack Soya yoghurt with apple and hemp seeds1.25 portions · 255 kcal
Sunday
~2406 kcal · 151 g protein- Breakfast Breakfast tofu and potato pan1.5 portions · 622 kcal
- Lunch Salmon with rice and broccoli1.5 portions · 859 kcal
- Dinner Prawn and vegetable stir-fry with rice1.25 portions · 666 kcal
- Snack Silkė pataluose – layered herring salad (lighter)1 portion · 258 kcal
Shopping list for the week
Amounts are worked out from the recipes' grams for one person and rounded – buy the nearest pack size. Spices and salt aren't included.
🥕 Veg, fruit and potatoes
- Apple~2 pcs (350 g)
- Avocado80 g
- Beetroot~3 pcs (350 g)
- Bell pepper~5 pcs (700 g)
- Blueberries120 g
- Broccoli1.1 kg
- Carrot~4 pcs (300 g)
- Cucumber~3 pcs (500 g)
- Frozen mixed berries100 g
- Green beans (frozen)150 g
- Lemon60 g
- Lettuce leaves45 g
- Mushrooms (button)250 g
- Onion~3 pcs (350 g)
- Pear~1 pc (190 g)
- Potatoes (raw)~8 pcs (1.2 kg)
- Spinach70 g
- Tomato~4 pcs (450 g)
- White cabbage60 g
🍗 Meat, fish and eggs
- Chicken breast (raw)~4 pcs (550 g)
- Egg13 pcs
- Mackerel (raw)200 g
- Pickled herring90 g
- Prawns (peeled)190 g
- Salmon (raw)350 g
- Tofu (firm)750 g
- Tuna in spring water180 g
- Turkey mince350 g
🥛 Dairy
- Greek yoghurt 2%300 g
- Hard cheese20 g
- Milk 2.5%400 ml
- Natural yoghurt40 g
- Soya drink (unsweetened)200 ml
- Soya yoghurt (plain, unsweetened)190 g
🌾 Grains, bread and pasta
- Buckwheat (dry)300 g
- Pasta (dry)200 g
- Potato starch5 g
- Rice (dry)350 g
- Rice cakes~2 pcs (20 g)
- Rice noodles (dry)90 g
- Rolled oats120 g
- Rye bread35 g
- Wheat tortilla~5 pcs (300 g)
- Wholewheat pasta (dry)250 g
🫘 Pulses and tins
- Chickpea flour (gram flour)35 g
- Chickpeas, cooked / tinned120 g
- Coconut milk (tinned)60 g
- Red kidney beans, cooked / tinned150 g
- Red lentils (dry)30 g
- Tinned tomatoes650 g
- Tomato purée25 g
🌰 Nuts and seeds
- Chia seeds25 g
- Hemp seeds (hulled)30 g
- Peanut butter30 g
- Sunflower seeds15 g
- Walnuts15 g
🏠 Probably already at home
- Honey10 g
- Olive oil60 g
- Rapeseed / sunflower oil80 g
- Soy sauce30 g
Your menu – built around you
This menu was made for an example person. Start with the free calorie calculator: it works out your own numbers in a minute, and the Dumpli app then builds a week around your calories, allergies, diet and time.
Work out your numbersMore examples: 1500 kcal week, budget week, family week, week for men and vegetarian week.