Clear 7-day plan with exact quantities for BOTH people combined

 Great—let’s scale your plan for 2 people (based on your stats and assuming the second person has similar needs).

👉 Goal: ~2000–2200 kcal/person/day, 90–100g protein each
👉 So we’ll plan for 2× portions = ~4000–4400 kcal total/day

I’ll give you a clear 7-day plan with exact quantities for BOTH people combined (so you can cook easily).

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🗓️ 7-Day Meal Plan (For 2 People)

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🟢 Day 1

Breakfast

• Oats: 100g

• Milk: 500 ml

• Peanut butter: 2 tbsp

• Chia seeds: 2 tsp

Snack

• Boiled eggs: 4

Lunch

• Chicken: 300g

• Brown rice (cooked): 2 cups

• Salad: 2 bowls

Snack

• Peanuts: 60g

Dinner

• Paneer: 250g

• Mixed vegetables: 2 cups

• Soup: 2 bowls

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🔵 Day 2

Breakfast

• Eggs: 6 (omelette)

• Almond/oats bread: 2 slices

Snack

• Guava: 2

• Pumpkin seeds: 2 tbsp

Lunch

• Fish: 300g

• Millet (cooked): 2 cups

• Salad

Snack

• Curd: 400g

• Flax seeds: 2 tsp

Dinner

• Tofu: 250g

• Vegetables: 2 cups

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🟡 Day 3

Breakfast

• Besan: 120g (for chilla)

• Curd: 200g

Snack

• Apples: 2

• Almonds: 40g

Lunch

• Paneer: 300g

• Roti: 2–3

• Salad

Snack

• Boiled chickpeas: 100g

Dinner

• Chicken soup: 2 bowls

• Stir-fried vegetables

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🟠 Day 4

Breakfast

• Oats: 80g

• Milk: 400 ml

• Seeds mix: 2 tbsp

Snack

• Papaya: 2 bowls

• Walnuts: 30g

Lunch

• Fish: 300g

• Quinoa (cooked): 2 cups

Snack

• Boiled eggs: 4

Dinner

• Paneer: 250g

• Salad + olive oil

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🔴 Day 5

Breakfast

• Eggs: 4

• Multigrain bread: 2 slices

Snack

• Coconut pieces + peanuts (60g total)

Lunch

• Chicken: 300g

• Brown rice: 2 cups

Snack

• Curd: 400g

• Chia seeds: 2 tsp

Dinner

• Tofu: 250g

• Vegetables

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🟣 Day 6

Breakfast (Smoothie)

• Milk: 500 ml

• Oats: 60g

• Peanut butter: 2 tbsp

• Banana: 1–2 small

Snack

• Mixed nuts: 60g

Lunch

• Dal: 2 cups

• Paneer: 200g

• Roti: 2–3

Snack

• Sprouts salad: 2 bowls

Dinner

• Chicken: 300g

• Vegetables

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⚫ Day 7

Breakfast

• Besan: 120g

• Curd: 200g

Snack

• Apples: 2

• Flax seeds: 2 tsp

Lunch

• Fish/chicken: 300g

• Millet: 2 cups

Snack

• Boiled eggs: 4

Dinner

• Paneer/tofu: 250g

• Soup + vegetables

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🛒 Weekly Shopping List (For 2 People)

🥚 Protein

• Eggs: 30–40

• Chicken: 1.5–2 kg

• Fish: 1–1.5 kg

• Paneer: 1.5 kg

• Tofu: 1 kg

• Curd: 3–4 kg

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🌾 Carbs

• Oats: 500g

• Brown rice: 1–1.5 kg

• Millets/quinoa: 1 kg

• Besan: 500g

• Multigrain bread/atta

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🥑 Fats

• Peanut butter

• Almonds (300g)

• Walnuts (200g)

• Seeds (chia, flax, pumpkin)

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🥦 Vegetables

• Buy fresh for 3–4 days at a time:

  • Spinach, carrot, cucumber, tomato, beans, capsicum

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🍎 Fruits

• Apple (10–14)

• Guava (4–6)

• Papaya (2)

• Banana (6–8)

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⚡ Cooking Tips (for 2 people)

• Cook bulk chicken/fish (600g) → use for 2 meals

• Chop veggies once for 2 days

• Boil eggs in advance (store in fridge)

• Prepare batter (besan/oats) for 2 days

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📈 Expected Results (Both)

• +1–2 kg/month (healthy gain)

• Better strength & energy

• Lean muscle (if exercise added)

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👉 If you want next:

I can make this even easier by giving:

• ⏰ Daily timetable (when to eat what)

• 🍱 Meal prep plan (cook once for whole day)

• 🏋️ 2-person workout plan at home

Just tell me 👍