TMN Meal Plan
on Mar 23, 2026
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Calories: 1,300–1,400/day | No morning snack | Bigger breakfasts
📋 Ground Rules
- No morning snack — calories go into a bigger breakfast
- One afternoon snack: organic blackberries 🍓
- All recipes from themodernnonna.com
- 1,300–1,400 cal daily
🗓️ Monday
Breakfast (~400 cal): Turkish Eggs (Cilbir) with 1 slice sourdough
Lunch (~400 cal): Simple Salad + grilled chicken breast
Snack (~50 cal): Organic blackberries
Dinner (~480 cal): Sheet Pan Kebabs with roasted veggies
Total: ~1,330 cal
🗓️ Tuesday
Breakfast (~400 cal): Cottage Cheese Pancakes — 3 pancakes, light maple syrup
Lunch (~380 cal): Greek Bowl — half portion
Snack (~50 cal): Organic blackberries
Dinner (~480 cal): Branzino Recipe with steamed greens
Total: ~1,310 cal
🗓️ Wednesday
Breakfast (~410 cal): High Protein Breakfast Casserole
Lunch (~370 cal): Homemade Cottage Cheese bowl with cucumber + tomatoes
Snack (~50 cal): Organic blackberries
Dinner (~490 cal): Simple Risotto — controlled portion
Total: ~1,320 cal
🗓️ Thursday
Breakfast (~400 cal): Princess Diana Overnight Oats
Lunch (~400 cal): Stuffed Onions — 2 pieces
Snack (~50 cal): Organic blackberries
Dinner (~470 cal): Homemade Doner Kebab — lettuce wrap style
Total: ~1,320 cal
🗓️ Friday
Breakfast (~420 cal): Strawberry Protein Shake + 2 boiled eggs
Lunch (~380 cal): Easy Greek Recipes — Greek salad + protein
Snack (~50 cal): Organic blackberries
Dinner (~480 cal): Cevapi with veggie slaw
Total: ~1,330 cal
🗓️ Saturday
Breakfast (~410 cal): High Protein Dutch Baby
Lunch (~390 cal): Pork Dumpling Lasagna — small portion
Snack (~50 cal): Organic blackberries
Dinner (~470 cal): Fried Calamari + big green salad
Total: ~1,320 cal
🗓️ Sunday
Breakfast (~400 cal): 3-Ingredient Yogurt Cake slice + Greek yogurt
Lunch (~400 cal): Minestrone soup
Snack (~50 cal): Organic blackberries
Dinner (~480 cal): Homemade Chicken Soup — big bowl
Total: ~1,330 cal
🛒 Weekly Grocery List
- Proteins: chicken breast, branzino, ground beef/lamb (kebabs + cevapi), eggs, cottage cheese
- Dairy: Greek yogurt, cottage cheese, feta
- Produce: cucumbers, tomatoes, mixed greens, onions, mushrooms, strawberries, blackberries
- Pantry: sourdough bread, arborio rice, oats, protein powder, olive oil
📊 Weekly Calorie Summary
| Day | Calories |
|---|---|
| Monday | ~1,330 |
| Tuesday | ~1,310 |
| Wednesday | ~1,320 |
| Thursday | ~1,320 |
| Friday | ~1,330 |
| Saturday | ~1,320 |
| Sunday | ~1,330 |
| Weekly Avg | ~1,323 |
✅ All within 1,300–1,400 cal target!
