A Sample Week of Eating (About 1,600 to 1,800 Calories)

The short version

This is an example, with rough estimates of about 1,600 to 1,800 calories a day and about 90 to 120 grams of protein.
Your needs may be higher or lower. Check your own range before using it.
Dinners roll over into lunches to save on cooking.
Swap in whatever you like, using the same structure.

Before you use this

This isn't personalized. It's roughly right for many adults who are trying to lose weight, too low for some, and possibly too high for others. Check your own number with the calculator. Calories and protein are rough estimates that vary with brands and portions.

The week

Day	Breakfast	Lunch	Dinner	Snack
Mon	Greek yogurt, berries, walnuts	Turkey and veggie wrap, apple	Sheet-pan chicken thighs, broccoli, sweet potato	String cheese, clementine
Tue	Oatmeal, banana, peanut butter	Leftover chicken over salad greens with vinaigrette	Black bean tacos with slaw and salsa	Carrots and hummus
Wed	2 eggs, spinach, whole-grain toast	Leftover bean tacos, as a bowl with rice	Salmon, roasted green beans, small potato	Plain yogurt with fruit
Thu	Greek yogurt, granola (small), pear	Tuna, white bean and tomato salad	Turkey chili with a side salad	Small handful of almonds
Fri	Oatmeal, berries, chia seeds	Leftover chili with a baked potato	Your choice: eat out or takeout. See how to order	Apple and peanut butter
Sat	Veggie omelet, fruit	Lentil soup, whole-grain roll	Shrimp stir-fry with vegetables and rice	Popcorn
Sun	Cottage cheese, peaches, toast	Leftover lentil soup with half a sandwich	Roast chicken, carrots, potatoes, salad	Dark chocolate and strawberries

Adjusting for you

Need more calories? Add a snack, a larger portion of grains, or a bit more olive oil, nuts or avocado.

Need fewer? Trim the grains or snacks slightly before cutting protein or vegetables. Stay above about 1,200 (women) or 1,500 (men) calories a day unless you're being medically supervised.

Vegetarian? Swap in tofu, tempeh, eggs, beans or lentils for the meat. Vegan? Add fortified foods and B12, as explained here.

Low-carb? Reduce grains and potatoes, and double your non-starchy vegetables.

On a budget? Replace salmon with canned fish, and use frozen vegetables and dried beans. See budget eating.

Shopping basics

Protein: Chicken thighs, salmon, shrimp (frozen), ground turkey, eggs, canned tuna, deli turkey, Greek yogurt, cottage cheese, cheese
Beans: Black beans, white beans, kidney beans, lentils
Vegetables: Broccoli, green beans, spinach, salad greens, cabbage, carrots, peppers, onions, tomatoes, sweet potatoes, potatoes
Fruit: Berries (frozen is fine), bananas, apples, pears, clementines
Grains: Oats, brown rice, whole-grain bread, tortillas
Pantry: Olive oil, peanut butter, walnuts, almonds, chia seeds, salsa, hummus, canned tomatoes, spices

Time-saving order

Sunday, cook the chicken, a pot of lentil soup and some rice. Wednesday, cook the chili. Most other meals take under 20 minutes.

Sources

This guide is general information, not medical advice. Please check with a clinician before making big changes, especially if you have a health condition, take medication, or are pregnant. Read the full disclaimer.