Weekly meal plan for men (1900 kcal)
A filling menu for a man who wants to lose weight calmly: about 1900 kcal, lots of protein and real food – no shakes, no starving.
Example: a moderately active man whose safe target is about 1900 kcal a day. Your number may be different – check it in the calculator. This is an example, not your personal plan.
Monday
~1913 kcal · 128 g protein- Breakfast Porridge with blueberries and nuts1.25 portions · 525 kcal
- Lunch Oven-roasted chicken with potatoes and carrots1.25 portions · 570 kcal
- Dinner Beef patties with buckwheat and beetroot salad1.25 portions · 622 kcal
- Snack Rice crackers with tofu, cucumber and dill1 portion · 197 kcal
Tuesday
~1843 kcal · 145 g protein- Breakfast Fried eggs with tomatoes and spinach1 portion · 447 kcal
- Lunch Beef patties with buckwheat and beetroot salad · leftovers from yesterday1.25 portions · 622 kcal
- Dinner Pork loin with roasted vegetables1.25 portions · 590 kcal
- Snack Curd cheese (tvarog) with cucumber and chives1 portion · 185 kcal
Wednesday
~1961 kcal · 142 g protein- Breakfast Tinginiai virtiniai (lazy curd-cheese dumplings) with berries1.25 portions · 525 kcal
- Lunch Buckwheat with mushrooms and egg1.25 portions · 665 kcal
- Dinner Karbonadas – pork chop with braised sauerkraut1.25 portions · 562 kcal
- Snack Curd cheese spread with radishes on rye1 portion · 210 kcal
Thursday
~1911 kcal · 135 g protein- Breakfast French toast with berries1.25 portions · 446 kcal
- Lunch Cod with mashed potatoes and peas1.5 portions · 619 kcal
- Dinner Oven-baked turkey patties with buckwheat1.5 portions · 653 kcal
- Snack Beetroot salad with garlic and walnuts1.25 portions · 193 kcal
Friday
~1912 kcal · 148 g protein- Breakfast Egg spread with chives on rye1.25 portions · 458 kcal
- Lunch Oven-baked turkey patties with buckwheat · leftovers from yesterday1.5 portions · 653 kcal
- Dinner Pasta with tuna and green beans1 portion · 591 kcal
- Snack Curd cheese spread with radishes on rye1 portion · 210 kcal
Saturday
~1886 kcal · 129 g protein- Breakfast Rye bread sandwiches with curd cheese and cucumber1.5 portions · 488 kcal
- Lunch Baked mackerel with beetroot salad1.25 portions · 669 kcal
- Dinner Chicken stew with carrots and mashed potatoes1.25 portions · 529 kcal
- Snack Hummus with rice cakes and pepper1 portion · 200 kcal
Sunday
~1913 kcal · 133 g protein- Breakfast Country-style fried eggs with potatoes1.25 portions · 492 kcal
- Lunch Chicken stew with carrots and mashed potatoes · leftovers from yesterday1.5 portions · 634 kcal
- Dinner Pork steaks with cabbage salad1.25 portions · 583 kcal
- Snack Soya yoghurt with apple and hemp seeds1 portion · 204 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~1 pc (160 g)
- Beetroot~6 pcs (600 g)
- Bell pepper~1 pc (100 g)
- Blueberries100 g
- Carrot~5 pcs (450 g)
- Courgette~1 pc (130 g)
- Cucumber~4 pcs (850 g)
- Frozen mixed berries180 g
- Garden peas (frozen)120 g
- Green beans (frozen)100 g
- Lemon20 g
- Mushrooms (button)190 g
- Onion~5 pcs (500 g)
- Potatoes (raw)~17 pcs (2.5 kg)
- Radishes250 g
- Sauerkraut200 g
- Spinach40 g
- Tomato~3 pcs (300 g)
- White cabbage130 g
🍗 Meat, fish and eggs
- Beef mince 10%300 g
- Cod (raw)250 g
- Egg14 pcs
- Mackerel (raw)170 g
- Pork loin (raw)550 g
- Skinless chicken thighs (raw)650 g
- Tofu (firm)80 g
- Tuna in spring water120 g
- Turkey mince400 g
🥛 Dairy
- Curd cheese (tvarog) 9%170 g
- Low-fat curd cheese (tvarog)500 g
- Milk 2.5%450 ml
- Natural yoghurt250 g
- Sour cream 20%45 g
- Soya yoghurt (plain, unsweetened)150 g
🌾 Grains, bread and pasta
- Buckwheat (dry)350 g
- Pasta (dry)80 g
- Rice cakes~4 pcs (35 g)
- Rolled oats90 g
- Rye bread250 g
- White bread (baton loaf)80 g
🫘 Pulses and tins
- Hummus60 g
- Tinned tomatoes200 g
🌰 Nuts and seeds
- Hemp seeds (hulled)10 g
- Walnuts25 g
🧂 Other
- Butter5 g
🏠 Probably already at home
- Honey5 g
- Olive oil15 g
- Rapeseed / sunflower oil70 g
- Wheat flour40 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, vegetarian week and for people who train.