Mon
BreakfastOats with milk, banana
LunchChicken Capsicum (1 serve) + 1 roti
DinnerBhindi Fry (1 serve) + small rice
Treat1 Butter Cookie
Sample 7-day meal plans.
Three weeks at different calorie targets, built from Yams Cooking recipes. Pick the one closest to your goal, swap meals you don't like, and count what you eat with the calorie counter.
Lighter Week
Built around the no-oil and air-fryer recipes. Portions are single servings; the treat is small and deliberate.
Tue
Breakfast2 boiled eggs, toast
LunchLeftover Chicken Capsicum wrap
DinnerCrispy Chicken Burger (no bun, salad)
TreatApple
Wed
BreakfastYogurt, berries, nuts
LunchBig salad with grilled chicken
DinnerChicken Cheese Pasta (small serve)
Treat1 Butter Cookie
Thu
BreakfastOats with milk, apple
LunchBhindi Fry + 1 roti
DinnerChicken Capsicum + salad
TreatDates, 2
Fri
BreakfastEggs, tomato, toast
LunchLentil soup, bread
DinnerCrispy Chicken Burger + salad
TreatCheesecake Without Oven (half slice)
Sat
BreakfastYogurt parfait
LunchChicken Cheese Pasta (small serve)
DinnerGrilled fish, vegetables
Treat1 Chocolate Chip Cookie
Sun
BreakfastPancakes, 2 small, fruit
LunchChicken Capsicum + rice
DinnerVegetable soup, bread
TreatBrownie (half square)
Drink water before each meal, and keep the treat after dinner rather than mid-afternoon — it's easier to stop at one.
Balanced Family
Everyday meals for a household, with one baking project at the weekend that covers the treats for the week.
Mon
BreakfastEggs, toast, fruit
LunchChicken Cheese Pasta
DinnerBhindi Fry, dal, rice
Treat1 Chocolate Chip Cookie
Tue
BreakfastOats, milk, honey
LunchLeftover pasta
DinnerCrispy Chicken Burger, fries
TreatFruit
Wed
BreakfastYogurt, granola
LunchChicken Capsicum wraps
DinnerRice, vegetable curry
Treat1 Butter Cookie
Thu
BreakfastToast, peanut butter, banana
LunchSoup and sandwich
DinnerChicken Capsicum, roti, salad
Treat1 Double Chocolate Cookie
Fri
BreakfastEggs, paratha
LunchLeftover curry
DinnerCajun Chicken Pasta
TreatBrownie square
Sat
BreakfastPancakes
LunchChicken Cheese Pasta
DinnerCrispy Chicken Burger
TreatCinnamon Roll — bake day
Sun
BreakfastCinnamon Roll, coffee
LunchBhindi Fry, roti
DinnerRoast chicken, vegetables
TreatCheesecake Without Oven slice
Saturday is bake day: cinnamon rolls for Sunday breakfast, cookies for the week's lunchboxes. Cookie dough freezes for a month.
High-Protein
For training weeks. Chicken at lunch and dinner most days; eggs and dairy at breakfast; carbs kept around workouts.
Mon
Breakfast3-egg omelette, toast
LunchChicken Capsicum (large) + rice
DinnerCrispy Chicken Burger + salad
TreatGreek yogurt
Tue
BreakfastGreek yogurt, oats, nuts
LunchCajun Chicken Pasta
DinnerGrilled chicken, vegetables
TreatCottage cheese, fruit
Wed
BreakfastEggs, avocado toast
LunchLeftover Chicken Capsicum wrap
DinnerFish, potatoes, greens
TreatProtein shake
Thu
BreakfastOats, protein powder, milk
LunchChicken Cheese Pasta
DinnerChicken Capsicum + roti
Treat1 Chocolate Chip Cookie
Fri
Breakfast3-egg omelette
LunchTuna salad, bread
DinnerCrispy Chicken Burger (2 fillets)
TreatGreek yogurt
Sat
BreakfastPancakes + eggs
LunchChicken Capsicum + rice
DinnerSteak or chicken, salad
TreatBrownie square
Sun
BreakfastEggs, paratha
LunchChicken Cheese Pasta
DinnerBhindi Fry, dal, chicken
TreatCheesecake Without Oven slice
Chicken Capsicum is the workhorse here — ~30 g protein a serve with almost no fat. Double the batch on Monday.
Free tool
Calorie counter
Search 100+ everyday foods — rice, roti, chicken, dal, fruit, snacks, drinks — and every Yams Cooking recipe. Add what you ate, see calories, protein, carbs and fat against your daily target.
Open the calorie counter →Personal
Custom diet plan
Want to lose, gain, maintain, or eat around training, a busy schedule or foods you avoid? Tell us about you and we'll build a plan around your goal and the food you actually like.
Talk to our experts →How to use these plans
Each plan lists breakfast, lunch, dinner and one treat for seven days. Portions are single servings; the calorie figure is a rough daily total, not a prescription.
- Lighter Week (~1,500 kcal) suits most adults aiming to lose weight slowly — roughly ½ kg a week for many people.
- Balanced Family (~2,000 kcal) is a maintenance level for a moderately active adult and works for a household.
- High-Protein (~2,200 kcal) is for training weeks: more chicken, eggs and dairy, carbs kept around workouts.
Swap any meal for something with similar calories — the counter makes that easy. General guidance only, not medical advice; if you have a health condition, check with your doctor first.