2500 kcal Diet – 7-Day Meal Plan

1. Bring the milk to a boil, add the oats and cook over low heat for about 3 minutes, stirring.
2. Spoon the oatmeal into a bowl and let it cool slightly.
3. Top with Greek yogurt and sliced strawberries, then sprinkle with flaxseed.

When strawberries are out of season, use frozen ones. Add them to the oatmeal near the end of cooking to thaw.

1. Chop the onion and sauté it in oil for 4-5 minutes, until softened.
2. Mash the beans with a fork or blend them with the onion, marjoram, salt and pepper into a thick spread.
3. Spread the bean mixture on the bread and top with slices of pickled cucumber.

You can use canned beans (drain and rinse them). Store the spread in the refrigerator for up to 4 days.

1. Cook the rice according to the package instructions.
2. Drizzle the salmon with half the soy sauce, sprinkle with ginger, and bake for 12-15 minutes at 200°C.
3. Slice the cucumber, grate the carrot, thinly shred the cabbage, and dice the avocado.
4. Add the rice, salmon pieces, and vegetables to a bowl. Drizzle with the remaining soy sauce and lime juice, then sprinkle with sesame seeds and chili.

You can replace the salmon with canned tuna in its own juices—no baking needed.

1. Peel the mango and dice the flesh.
2. Blend the mango with the yogurt, milk and a pinch of ginger until smooth and thick.
3. Pour into a glass and drink right away, or chill it in the fridge first.

This is a homemade version of Indian lassi. A ripe mango should give slightly when pressed; out of season, frozen mango works well too.

1. Rinse the split peas and soak them overnight or for a few hours so they cook faster.
2. Cover the split peas with fresh water, add the bay leaf and allspice, and cook for about 30 minutes.
3. Soften the chopped onion and garlic in oil, then add them to the soup along with the diced potatoes and grated carrot and celery. Cook for 15-20 minutes, until the split peas break down.
4. Season with marjoram, smoked paprika, salt, and pepper. If you like a smooth soup, blend some of it.

Traditional pea soup is made with smoked meat—smoked paprika gives this meat-free version a similar aroma. The soup thickens as it cools, so add water when reheating.

1. Heat the oil and sauté the diced bell pepper. Add the drained beans and cumin, and cook for 2 minutes.
2. Add the eggs, season with salt, pepper, and chili, and cook, stirring, until set.
3. Warm the tortilla in a dry pan, add the scrambled eggs and sliced tomato, then roll it up.

Wrap the tortilla in sandwich paper and take it with you—it tastes good cold, too.

1. Wash the fruit, then peel the kiwi and orange.
2. Dice the apple, kiwi and orange, and halve the grapes.
3. Drizzle the fruit with lemon juice, add the chopped mint leaves and mix.
4. Sprinkle with chopped hazelnuts.

In summer, use seasonal fruit such as strawberries, blueberries and peaches.

1. Cook the rice according to the package instructions.
2. Heat the oil and sauté the chopped onion and garlic until softened. Add the chopped bell pepper and cook for 3 minutes.
3. Add the cumin, smoked paprika, and chili. After a moment, add the tomatoes, tomato paste, drained beans, and corn. Simmer for 15 minutes.
4. Season with salt and oregano, and serve with rice.

You can freeze the chili in individual servings. It tastes just as good reheated.

1. Rinse the millet groats in a sieve with hot water.
2. Cook the millet covered in the soy drink with a little water over low heat for 15-20 minutes, until the liquid is absorbed.
3. Blend the hot millet with the vanilla extract until smooth and creamy. If it’s too thick, add a little water.
4. Spoon the pudding into a bowl and add fresh or thawed blueberries.

Make several servings at once—the pudding keeps in the refrigerator for 3 days and tastes good cold, too.

1. Slice the chicken into strips, season with salt, pepper and paprika, then brown in oil. Set aside on a plate.
2. In the same pan, sauté the onion and garlic until softened. Add the sliced mushrooms and cook until their liquid has evaporated.
3. Add the chicken and cream mixed with a little water, and simmer for 5 minutes. Season with thyme.
4. Steam the broccoli or boil it in salted water for 4-5 minutes, then serve with the chicken in sauce.

If you’re not counting carbs, serve the dish with buckwheat groats or rice.

1. Mix the cottage cheese with the egg, flour, cinnamon, and a pinch of baking powder.
2. Coarsely grate the apple and add it to the mixture.
3. Heat a little oil in a pan. Spoon in small pancakes and fry over medium heat for 2-3 minutes on each side.

The batter is quite loose, so turn the pancakes carefully with a wide spatula.

1. Cut the cheese into cubes, wash the grapes, and remove them from the stems.
2. Serve with the walnuts—the best bite combines cheese, a grape, and a piece of walnut.

You can swap the blue cheese for goat cheese or brie, and the grapes for slices of pear.

1. Cook the rice according to the package instructions. Slice the pork loin into thin strips.
2. Brown the meat in very hot oil for 4-5 minutes. Add the chopped onion, bell pepper and carrot, and cook for another 4 minutes.
3. Mix the ketchup, soy sauce, vinegar, ginger and 3 tablespoons of water. Pour into the pan, add the diced pineapple and heat for 2 minutes, until the sauce thickens.
4. Serve with rice, and add chili if you like it spicy.

You can use canned pineapple in its own juice—just drain it well.

1. Spread the almond butter on the rice cakes.
2. Top with banana slices and a sprinkle of cinnamon.

You can swap the almond butter for peanut butter, and the banana for apple slices or strawberries.

1. Cook the rice in salted water according to the package instructions.
2. Pat the tofu dry, cut it into cubes and fry in oil for 6-8 minutes, until golden. Remove from the pan.
3. Add the green beans, sliced bell pepper and chopped garlic to the same pan. Pour in 3-4 tablespoons of water and cook covered for 5-6 minutes, until the beans are tender but still crisp.
4. Add the tofu, soy sauce, ginger and chili. Stir and serve with rice.

Frozen green beans work, too—add them to the pan without thawing and cook for a few minutes longer.

1. Mash the avocado and beans with the lemon juice and crushed garlic into a smooth spread. Season with salt, pepper and chili.
2. Spread the mixture on the slices of bread and top with tomato slices.

Canned beans work, too—just drain and rinse them.

1. Cut the dried apricots into strips.
2. Mix them with the almonds, hazelnuts, and pumpkin seeds.
3. Transfer the mix to a small container—it’s easy to take with you.

Make enough for the week and divide it into portions in small containers or bags.

1. Drain the chickpeas and blend them with the onion, garlic, parsley, cumin, paprika and salt into a coarse mixture. Stir in the breadcrumbs.
2. Shape into small patties, place them on a parchment-lined baking sheet, brush with half the olive oil and bake for 20 minutes at 200°C, turning them halfway through.
3. Pour boiling water over the couscous (use one and a half times as much water as couscous), cover for 5 minutes, then fluff with a fork.
4. Chop the cucumber and tomato, drizzle with the remaining olive oil and lemon juice, and season with pepper. Serve with the patties and couscous.

You can bake the patties ahead of time. They’ll keep in the refrigerator for 3 days and taste good cold, so they’re easy to take with you.

1. Cover the dates with hot water for 5 minutes, then drain.
2. Finely grind the cashews and oats, add the dates and a pinch of cinnamon, and blend until the mixture is sticky.
3. With damp hands, shape the mixture into small balls and roll them in shredded coconut.
4. Chill the balls in the fridge for at least 15 minutes.

Make several batches at once—the balls will keep in a sealed container in the fridge for up to 5 days.

1. Preheat the oven to 200°C or get a sandwich maker ready.
2. Spread a thin layer of pesto on the bread, top with slices of tomato and mozzarella, and sprinkle with oregano.
3. Bake for 6–8 minutes, until the cheese melts.
4. Top the hot toast with arugula and sprinkle with pepper.

1. Heat the olive oil and sauté the chopped onion and garlic until softened.
2. Add the chopped tomatoes, tomato paste, sweet paprika and marjoram. Simmer for 5 minutes, until the tomatoes break down.
3. Add the drained beans, season with salt and pepper, and cook for another 5 minutes, until the sauce thickens.
4. Toast the bread, spoon the beans on top and sprinkle with chopped parsley.

You can make the beans in tomato sauce the night before. In the morning, just heat them up and toast the bread.

1. Peel the hard-boiled eggs and cut them in half.
2. Cut the bell pepper and cucumber into sticks.
3. Season the eggs with salt and pepper and serve with the vegetables.

Boil the eggs for 9-10 minutes after the water comes to a boil, then rinse them in cold water—they'll be easier to peel.

1. Heat the olive oil and cook the finely chopped onion, garlic, carrot, and celery until softened (about 5 minutes).
2. Add the meat and cook, breaking it up with a spatula, until no longer pink.
3. Add the tomatoes (canned is fine), tomato paste, oregano, and basil. Cover and simmer for 20 minutes. Season with salt and pepper.
4. Meanwhile, cook the pasta al dente. Serve with the sauce and a sprinkle of grated Parmesan.

You can make a larger batch of sauce and freeze it in servings. For a lighter version, use ground turkey breast.

1. Add frozen edamame to boiling salted water and cook for 4-5 minutes.
2. Drain, drizzle with lime juice, and sprinkle with salt and a pinch of chili.

You’ll find edamame in the frozen food section. If you buy them in pods, eat only the beans, squeezing them out of the pods.

1. Cook the pasta al dente in salted water. Add the peas for the last 3 minutes, then drain, reserving a little cooking water.
2. Blend the parsley, nuts, garlic, olive oil, and lemon juice with 2-3 tablespoons of cooking water to make a thick pesto. Season with salt and pepper.
3. Toss the pasta with the peas and pesto, thinning the sauce with a little cooking water if needed.

You can make the parsley pesto ahead of time. It will keep in a sealed jar in the refrigerator for 3-4 days. Sunflower seeds also work instead of walnuts.

1. Bring the soy drink to a boil, add the oats, and cook over low heat for 3-4 minutes, stirring often.
2. Transfer the oatmeal to a bowl, top with banana slices, and drizzle with peanut butter.

You can use milk instead of soy drink. Choose peanut butter made from just peanuts, without added sugar or palm oil.

1. Peel the mandarins and separate them into segments.
2. Serve with a handful of almonds, raw or briefly toasted in a dry pan.

When mandarins are out of season, use an apple or pear instead. You can swap the almonds for hazelnuts.

1. Drizzle the mackerel fillets with lemon juice, season with salt, pepper, and thyme, and bake for 15 minutes at 200°C.
2. Cook the bulgur in salted water (about 10 minutes), then drain.
3. Chop the tomatoes, add the chopped onion and parsley, drizzle with olive oil, and season with salt and pepper.
4. Serve the fish with the bulgur and salad.

You can find fresh mackerel at larger stores and markets—ask for it to be filleted. Trout or salmon also work well.

1. Spread the ricotta on the rice cakes.
2. Top with blueberries and drizzle with a little honey.

You can use cottage cheese instead of ricotta, and raspberries or sliced peach instead of blueberries.

1. Preheat the oven to 220°C.
2. Break the cauliflower into florets, dice the sweet potato, and drain and pat dry the chickpeas. Toss everything with olive oil, cumin, smoked paprika, and salt.
3. Roast on a baking sheet for 25-30 minutes, stirring halfway through.
4. Stir the tahini with lemon juice and 2-3 tablespoons of water until smooth. Drizzle over the vegetables and sprinkle with chopped parsley.

You don’t need to peel the sweet potato—just wash it well. Broccoli or Brussels sprouts also work instead of cauliflower.

1. Beat the egg with the milk and cinnamon in a shallow dish.
2. Dip both sides of the challah slices in the egg mixture.
3. Fry in hot butter for 2-3 minutes on each side, until golden brown.
4. Serve with yogurt and blueberries.

Challah that's a day or two old works best—it soaks up the mixture well and holds together while frying.

1. Drain the tuna and flake it with a fork. Finely dice the bell pepper.
2. Mash the avocado with lemon juice, then mix it with the tuna and bell pepper. Season with salt and pepper.
3. Spoon the filling onto romaine lettuce leaves and eat them like little tacos.

For a meal on the go, pack the filling and lettuce leaves separately so the lettuce stays crisp.

1. Peel and coarsely grate the beetroot, or cut it into small dice.
2. Heat the olive oil and cook the chopped onion and garlic until softened. Add the spelt groats and beetroot and cook for 2 minutes.
3. Gradually pour in the hot stock, stirring, and cook for about 30 minutes, until the grains are tender but still firm. Season with salt, pepper, and thyme.
4. Serve with crumbled goat cheese, arugula, and chopped nuts.

You can use pearl barley instead of spelt groats, and feta instead of goat cheese.

1. Preheat the oven to 180°C. Wash the apple and core it without cutting through the bottom.
2. Mix the chopped nuts with the raisins and cinnamon, then stuff the apple.
3. Bake for 25–30 minutes, until the apple is soft.

For a quicker version, cut the apple in half, add the filling and microwave covered for 4–5 minutes.

1. Drain the beans and corn. Lightly mash the beans with a fork, cumin, smoked paprika, and salt.
2. Mash the avocado with lime juice, chili, and a pinch of salt.
3. Finely chop the bell pepper and onion, and shred the lettuce.
4. Warm the tortilla in a dry pan, spread with the avocado, add the beans, corn, and vegetables, then roll it up.

Canned beans are already cooked—just rinse them. You can use red beans instead of black beans.