A seven-day template near 2,000 kcal per day and about 14,000 kcal for the week, built from simple home-cooked meals.
Ask a QuestionWeekly total approximately 14,000 kcal
Calorie figures are planning estimates only—not prescriptions. Energy needs vary; consult a qualified professional for personalised targets.
| Day | Meals | kcal |
|---|---|---|
| Monday | Oats, banana, milk; chicken wrap; salmon, kumara, broccoli | 1,980 |
| Tuesday | Yoghurt, berries; lentil soup; beef stir-fry, rice | 2,020 |
| Wednesday | Eggs, spinach toast; tuna salad; pumpkin curry | 1,960 |
| Thursday | Smoothie, PB toast; hummus bowl; roast chicken | 2,040 |
| Friday | Cottage cheese, fruit; pasta; fish tacos | 1,990 |
| Saturday | Pancakes; leftover curry; lamb, couscous | 2,050 |
| Sunday | French toast; frittata; bean stew, greens | 1,960 |
| Weekly total | ~14,000 | |
Adjust portions by ~150 kcal using half-cup grain or teaspoon of oil changes. Figures are planning estimates.
Kitchen GuideMonday centres oats and fruit for slow-release energy, a wrap lunch for portability, and baked salmon with kumara for dinner micronutrients.
Tuesday shifts to yoghurt with berries, lentil soup using pantry staples, and a stir-fry with brown rice for fibre.
Prep chopped vegetables on Monday night for both days. Cook extra grains once and split across lunches.
Keep snacks to fruit and nuts if hunger appears—about 150–200 kcal without displacing dinner vegetables.
Wednesday uses eggs at breakfast, tuna salad at lunch, and pumpkin curry with chickpeas at dinner for affordable fibre.
Thursday offers a smoothie breakfast, hummus grain bowl lunch, and roast chicken with potatoes—reheat leftovers for lunch Friday.
Batch curry serves four portions; freeze one before adding delicate greens.
Hydrate between meals; herbal tea pairs well with afternoon fruit.
Friday pasta with tomato and vegetables keeps cooking fast; fish tacos add crunch and citrus without deep frying.
Saturday pancakes with fruit make a relaxed breakfast; reuse curry for lunch; lamb with couscous rounds the week socially.
Share cooking tasks—salad washing, table setting—to keep weekends manageable.
Adjust oil and cheese portions if Saturday totals feel heavy—scale starches first.
Sunday French toast uses eggs and wholegrain bread; frittata with roast vegetables clears the fridge.
Slow-cooked beans with greens provide Monday backup if the week ahead looks busy.
Write a short shopping list from this template before visiting the supermarket.
Store cooked beans and grains in labelled containers for three to four days refrigerated.
Add half a cup of cooked rice or pasta for roughly 100–150 kcal; remove the same to lower intake.
Active days may need larger snacks; sedentary days can trim starch at dinner while keeping vegetables.
Vegetarian swaps: tofu for chicken, extra legumes for fish—maintain protein at each meal.
This template is educational portion guidance, not a personalised plan.
Practical food-handling habits for home cooks
When grilling or roasting, use a thermometer for poultry and minced meat. Keep hot foods hot and cold foods cold at gatherings. If you have allergies, read labels every time because formulations change. This guidance describes general safe food handling; it does not replace advice from qualified professionals for specific conditions.
Seasonal themes and community food activities
Check Hamilton and regional community boards for updated dates. Events are informational and may vary by venue.
Weekly menu questions