This meal plan is an example of a balanced day that actually makes sense. It’s made from real, everyday foods — no extremes, no trendy “fitness mush.”
Perfect for anyone who wants clarity about what they eat and prefers simple, tasty, and nutritious meals that fit into a normal day.
Breakfast
❌ This plan doesn’t include breakfast – perfect for those who start the day later or prefer a “brunch-style” morning or fasting.
Lunch
- 200 g (7 oz) steamed turkey breast with 60 g (2 oz) mushrooms and 3 g (0.1 oz) caraway
- 180 g (6.3 oz) cooked whole grain rice
Snack
- 140 g (5 oz) creamy quark (similar to soft cottage cheese) with 12 g (0.4 oz) protein and fruit:
20 g / 0.7 oz blueberries,
20 g / 0.7 oz raspberries,
20 g / 0.7 oz strawberries,
10 g / 0.35 oz chia) - 50 g (1.75 oz) rolled oats softened in water
Dinner
- 110 g (3.9 oz) hummus
- 170 g (6 oz) grilled trout
- 150 g (5.3 oz) salad (onion, tomato, cucumber, lettuce)
- Max 5 g (0.2 oz) oil for preparation
Nutritional values
- 1600 kcal
- 116 g (4.1 oz) protein
- 70 g (2.5 oz) fat
- 121 g (4.3 oz) carbs
- 22 g (0.8 oz) fiber
Eat normally. Feel fantastic.
Nutrelino
I’ve also included the meal plan in image format — feel free to download it and use it as inspiration for your own meals.
1600 kcal meal plan represents a balanced day that can serve as inspiration for healthy eating.
For some, it might be ideal for gradual weight adjustment (for example, for a smaller or less active woman); for others, it’s a comfortable way to maintain balance.
It’s not a diet or a “one-size-fits-all” plan – it’s proof that eating well doesn’t have to be complicated or boring.
Meals are simple, delicious, and designed to help you feel good and stay energized throughout the day.
👉 In the Nutrelino app, you can easily adjust your meal plan to match your goals, activity level, and preferences.
