Free meal plan
Kosher meal plan for weight loss
A week of kosher-style, high-protein meals at about 1,600 calories a day. No shellfish or pork.
Daily average
1,600kcal
Calories
132g
Protein
143g
Carbs
50g
Fat
Who this plan is for
For anyone keeping kosher. Use kosher-certified products, and adjust any meal that mixes meat and dairy to fit your practice. Not sure what you need? The calorie deficit calculator will tell you.
Your 7-day menu
Day 1 · 1,600 calories · 145 g protein
| Meal | What to eat | Calories | Protein |
|---|---|---|---|
| Breakfast Greek yogurt berry bowl | 1 cup nonfat Greek yogurt, ½ cup berries, 2 tbsp granola (portion ×1.25) | 320 | 29 g |
| Lunch Turkey wrap + apple | Whole-wheat wrap, 4 oz turkey breast, lettuce, mustard, 1 apple (portion ×1.25) | 480 | 41 g |
| Snack Protein shake + apple | 1 scoop whey in water, 1 apple (portion ×1.25) | 229 | 29 g |
| Dinner Turkey meatballs + pasta | 5 oz turkey meatballs, marinara, 2 oz whole-wheat pasta, 2 cups zucchini noodles (portion ×1.25) | 571 | 46 g |
Day 2 · 1,600 calories · 117 g protein
| Meal | What to eat | Calories | Protein |
|---|---|---|---|
| Breakfast Veggie egg scramble + toast | 1 cup egg whites, 1 whole egg, spinach, 1 slice whole-grain toast | 316 | 34 g |
| Lunch Lentil soup + side salad | 1½ cups lentil soup, side salad, 1 oz feta | 442 | 25 g |
| Snack String cheese + almonds | 2 string cheese, 15 almonds | 274 | 18 g |
| Dinner Salmon, potatoes, broccoli | 5 oz salmon, 6 oz roasted potatoes, 2 cups broccoli | 568 | 40 g |
Day 3 · 1,599 calories · 115 g protein
| Meal | What to eat | Calories | Protein |
|---|---|---|---|
| Breakfast Protein oats | ½ cup oats, 1 scoop whey, ½ banana, cinnamon | 416 | 35 g |
| Lunch Tofu veggie stir-fry | 6 oz firm tofu, mixed vegetables, ½ cup brown rice | 504 | 31 g |
| Snack Hummus + veggies | ¼ cup hummus, 1½ cups cut vegetables | 186 | 7 g |
| Dinner Lemon cod, rice, green beans | 6 oz cod, ¾ cup rice, green beans, lemon | 493 | 42 g |
Day 4 · 1,600 calories · 149 g protein
| Meal | What to eat | Calories | Protein |
|---|---|---|---|
| Breakfast Cottage cheese + pineapple | 1 cup low-fat cottage cheese, 1 cup pineapple | 329 | 31 g |
| Lunch Grilled chicken chickpea salad | 5 oz chicken breast, greens, ½ cup chickpeas, light vinaigrette | 493 | 53 g |
| Snack Edamame | 1 cup shelled edamame, sea salt | 208 | 19 g |
| Dinner Lean beef and bean chili | 1½ cups chili (93% lean beef, beans, tomatoes) | 570 | 46 g |
Day 5 · 1,599 calories · 111 g protein
| Meal | What to eat | Calories | Protein |
|---|---|---|---|
| Breakfast Lox on rye | 2 slices rye, 3 oz smoked salmon, 2 tbsp light cream cheese, tomato | 369 | 27 g |
| Lunch Tuna rice bowl | 1 can tuna, ¾ cup rice, cucumber, ½ cup edamame, soy sauce | 492 | 43 g |
| Snack Jerky + baby carrots | 1 oz beef jerky, 1 cup baby carrots | 133 | 10 g |
| Dinner Chickpea curry + yogurt | 1½ cups chickpea curry (light coconut milk), ½ cup rice, ½ cup Greek yogurt | 605 | 31 g |
Day 6 · 1,599 calories · 135 g protein
| Meal | What to eat | Calories | Protein |
|---|---|---|---|
| Breakfast Three-egg veggie omelet | 3 eggs, peppers, onion, 1 oz feta | 347 | 24 g |
| Lunch Chicken burrito bowl | 5 oz chicken, ½ cup rice, ½ cup black beans, salsa, lettuce | 547 | 51 g |
| Snack Hard-boiled eggs + cucumber | 2 hard-boiled eggs, 1 cucumber | 158 | 13 g |
| Dinner Sheet-pan chicken + quinoa | 6 oz skinless chicken thigh, peppers, zucchini, ½ cup quinoa | 547 | 47 g |
Day 7 · 1,600 calories · 152 g protein
| Meal | What to eat | Calories | Protein |
|---|---|---|---|
| Breakfast Greek yogurt berry bowl | 1 cup nonfat Greek yogurt, ½ cup berries, 2 tbsp granola (portion ×1.25) | 318 | 28 g |
| Lunch Chicken Cobb salad | 5 oz chicken, 1 egg, ¼ avocado, greens, light dressing (portion ×1.25) | 545 | 51 g |
| Snack Greek yogurt cup | 1 single-serve nonfat Greek yogurt, ½ cup berries (portion ×1.25) | 170 | 19 g |
| Dinner Sirloin + big salad | 6 oz sirloin, large salad, 1 tbsp olive oil (portion ×1.25) | 567 | 54 g |
Grocery list
Protein
- turkey breast
- whey in water
- turkey meatballs
- egg whites
- whole egg
- salmon
- whey
- firm tofu
- cod
- chicken breast
- chili (93% lean beef
- smoked salmon
- tuna
- beef jerky
- eggs
- chicken
- hard-boiled eggs
- skinless chicken thigh
Dairy
- nonfat Greek yogurt
- feta
- string cheese
- low-fat cottage cheese
- light cream cheese
- chickpea curry (light coconut milk)
- Greek yogurt
- single-serve nonfat Greek yogurt
Produce
- berries
- lettuce
- apple
- zucchini noodles
- spinach
- side salad
- roasted potatoes
- broccoli
- banana
- mixed vegetables
- cut vegetables
- green beans
- lemon
- pineapple
- greens
- tomatoes)
- tomato
- cucumber
Pantry
- granola
- Whole-wheat wrap
- mustard
- marinara
- whole-wheat pasta
- whole-grain toast
- lentil soup
- almonds
- oats
- cinnamon
- brown rice
- hummus
- rice
- chickpeas
- light vinaigrette
- shelled edamame
- sea salt
- beans
Tips to make it work
- Hit your protein first. Every meal here has a solid protein source. It keeps you full and protects muscle.
- Swap freely. Trade any meal for another of the same type. Calories are similar.
- Measure oils and sauces. A tablespoon of oil is about 120 calories, and that’s where most hidden calories come from.
- Prep twice a week. Cook proteins and grains on Sunday and Wednesday so meals take 5 minutes.
- Log what you eat. Even a quick log keeps you honest and shows what’s working.
Questions
Does this plan separate meat and dairy?
Most meals don’t mix them. Check each meal against your own practice, and swap the dairy or meat as needed.
Can I lose weight eating kosher?
Absolutely. Weight loss comes down to calories and protein, and kosher food fits any calorie target.
Can I change the calories?
Yes. Make portions about 15% bigger or smaller to move about 250 calories either way.
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This meal plan is general information, not medical advice. Talk to your doctor or a registered dietitian before starting a new diet, especially if you have a medical condition.