Day 2: Easy 400 Kcal Daily Meal Plan with Shopping List

One simple day. Three realistic 400 kcal meals.

If you want a practical day of eating without complicated cooking, this 400 kcal meal plan day 2 keeps things simple: a warm egg breakfast, a packable lunch for work, and an easy salmon dinner.

Each meal is designed to sit close to 400 kcal, using everyday ingredients you can find easily. The goal is not perfection. The goal is a balanced, realistic day you can repeat, adjust, and actually enjoy.

Quick answer: This Day 2 400 kcal meal plan includes one egg-based breakfast, one office-friendly chicken couscous lunchbox, and one simple salmon dinner, each around 400 kcal. It is best for busy people who want clear portions, practical prep tips, and a complete shopping list for the full day.

Why you’ll love this daily meal plan

• Each meal is around 400 kcal, with clear ingredient estimates.
• Breakfast uses eggs, so it feels warm, savory, and satisfying.
• The lunch is easy to pack and holds well in the fridge.
• Dinner is made with salmon instead of turkey or another ground meat.
• You get a full shopping list for the entire day.

Daily meal plan at a glance

Meal	Recipe	Prep time	Cook time	Estimated kcal	Best for
Breakfast	Spinach Feta Egg Toast Plate	7 minutes	8 minutes	~404 kcal	Savory breakfast, busy mornings
Lunch	Lemon Chicken Couscous Lunchbox	12 minutes	12 minutes	~405 kcal	Work, office, meal prep
Dinner	Lemon Salmon Sweet Potato Tray Bake	10 minutes	22 minutes	~407 kcal	Simple weeknight dinner

Full day nutrition estimate

• Breakfast: ~404 kcal
• Lunch: ~405 kcal
• Dinner: ~407 kcal
• Estimated total for the 3 meals: ~1,216 kcal
• Rough full-day macros: ~91 g protein, ~118 g carbs, ~47 g fat

Nutrition values are estimates only. Actual calories and macros can vary depending on brands, cooking methods, exact portions, and optional additions. Individual needs vary, so you may need snacks, extra protein, more carbohydrates, or larger portions depending on your day.

Meal prep timeline

The night before

• Cook the chicken breast for lunch, or use plain cooked chicken you already have.
• Cook couscous and let it cool before packing.
• Wash and chop cucumber, tomatoes, spinach, green beans, and sweet potato.
• Mix the lemon yogurt dressing for lunch and keep it in a small sealed container.
• Check that your salmon is thawed if using frozen fillets.

In the morning

• Cook the eggs fresh for the best texture.
• Toast the bread and assemble the breakfast plate.
• Pack the lunch in a divided container.
• Keep the dressing separate until serving.

Cook fresh

• Make the salmon tray bake fresh at dinner time.
• Cut the sweet potato into small cubes so it cooks quickly.

How long everything keeps

• Breakfast: best served fresh.
• Lunchbox: keeps 2 days in the fridge if packed properly.
• Dinner: keeps 2 days in the fridge in an airtight container.

Recipe 1: Breakfast — Spinach Feta Egg Toast Plate

This breakfast is warm, savory, and satisfying without being complicated. Eggs bring protein, avocado adds creaminess, and feta gives the plate a salty finish.

It works well when you want something more filling than a sweet breakfast bowl but still quick enough for a weekday morning.

Recipe at a glance

• Prep time: 7 minutes
• Cook time: 8 minutes
• Total time: 15 minutes
• Servings: 1
• Estimated kcal per serving: ~404 kcal
• Best served: Hot or warm

Ingredients

Ingredient	Metric quantity	Imperial quantity	Estimated kcal for listed amount	Notes / swaps
Large eggs	2 eggs, about 100 g	2 large eggs	143 kcal	Use whole eggs for a more satisfying breakfast
Whole-grain bread	40 g	1 medium slice	100 kcal	Sourdough or seeded bread also works
Avocado	35 g	About 1/4 small avocado	56 kcal	Mash with lemon juice if preferred
Baby spinach	30 g	1 packed cup	7 kcal	Arugula also works
Cherry tomatoes	100 g	2/3 cup	18 kcal	Slice in half for easier eating
Reduced-fat feta	20 g	About 2 tablespoons crumbled	53 kcal	Use regular feta and adjust calories if needed
Olive oil	3 g	3/4 teaspoon	27 kcal	Use a non-stick pan to keep oil low
Garlic powder	1 g	1/4 teaspoon	0 kcal	Optional
Salt and black pepper	To taste	To taste	0 kcal	Pantry basics

Total estimated kcal for the whole recipe: ~404 kcal
Estimated kcal per serving: ~404 kcal

Equipment needed

• Non-stick skillet
• Toaster
• Small bowl
• Fork
• Spatula
• Knife
• Cutting board

How to make it

1. Slice the cherry tomatoes in half and set them aside.
2. Toast the bread until golden and firm, about 2 to 3 minutes depending on your toaster.
3. Mash the avocado with a fork in a small bowl. Add a pinch of salt and black pepper.
4. Spread the mashed avocado over the toast.
5. Heat the olive oil in a non-stick skillet over medium heat for 30 seconds.
6. Add the spinach and stir for 30 to 45 seconds, until it wilts and turns glossy.
7. Push the spinach to one side of the pan.
8. Crack the eggs into the skillet.
9. Cook for 2 to 3 minutes, until the whites are mostly set around the edges.
10. Flip the eggs gently for over-medium eggs, or cover the pan for 1 to 2 minutes if you prefer the yolks softer.
11. Transfer the eggs and spinach to the plate beside the avocado toast.
12. Add the cherry tomatoes and crumble the feta over the eggs and spinach.
13. Finish with black pepper and serve warm.

Tips for best results

• Use a non-stick skillet so the eggs cook with very little oil.
• Keep the heat at medium, not high, so the eggs stay tender.
• Toast the bread well so it holds the avocado without becoming soft.
• Add feta at the end so the flavor stays fresh and noticeable.
• Serve immediately for the best texture.

Easy swaps and variations

• Swap feta for cottage cheese on the side.
• Use one whole egg and extra egg whites if you want a leaner version.
• Replace avocado with light cream cheese if preferred.
• Add a few chili flakes for heat.
• Use baby arugula instead of spinach.

Storage and meal-prep notes

• Fridge: The cooked eggs are best fresh, but the chopped vegetables can be stored for 2 days.
• Freezer: Not recommended.
• Make-ahead tip: Wash spinach, slice tomatoes, and portion feta the night before.
• Reheat instructions: If needed, reheat eggs gently in a covered pan over low heat for 1 to 2 minutes.

What to serve with it

This breakfast is complete as written. If you need more volume, add extra tomatoes, cucumber slices, or leafy greens.

Nutrition estimate

• Total kcal: ~404 kcal
• Kcal per serving: ~404 kcal
• Rough macros: ~23 g protein, ~30 g carbs, ~23 g fat

Nutrition values are estimates and may vary depending on egg size, bread brand, feta, avocado, and exact portions.

Recipe 2: Lunch — Lemon Chicken Couscous Lunchbox

This lunchbox is fresh, filling, and easy to eat cold or at room temperature. Couscous cooks quickly, chicken adds protein, and the lemon yogurt dressing keeps it bright without making it heavy.

It is designed for work because the vegetables stay crisp when packed correctly. Keep the dressing separate until serving to prevent sogginess.

Recipe at a glance

• Prep time: 12 minutes
• Cook time: 12 minutes
• Total time: 24 minutes
• Servings: 1
• Estimated kcal per serving: ~405 kcal
• Best served: Cold, room temperature, or gently reheated without the fresh vegetables
• Work-friendly notes: Pack the dressing separately and keep chilled until lunch

Ingredients

Ingredient	Metric quantity	Imperial quantity	Estimated kcal for listed amount	Notes / swaps
Chicken breast, raw	110 g raw, about 85 g cooked	4 oz raw, about 3 oz cooked	140 kcal	Use cooked chicken if you already have it
Dry couscous	35 g	1/4 cup dry	130 kcal	Bulgur or quinoa can work, but calories may change
Cucumber, diced	80 g	1/2 cup	12 kcal	Use English cucumber for better crunch
Cherry tomatoes, halved	100 g	2/3 cup	18 kcal	Pat dry before packing
Baby spinach	30 g	1 packed cup	7 kcal	Arugula also works
Reduced-fat feta	15 g	1 tablespoon crumbled	40 kcal	Use regular feta if preferred and adjust calories
Low-fat Greek yogurt	30 g	2 tablespoons	18 kcal	For the dressing
Olive oil	4 g	1 teaspoon	36 kcal	Adds flavor and helps the dressing coat
Lemon juice	15 g	1 tablespoon	4 kcal	Fresh lemon tastes best
Garlic powder	1 g	1/4 teaspoon	0 kcal	Optional
Dried oregano	1 g	1/2 teaspoon	0 kcal	Adds Mediterranean flavor
Salt and black pepper	To taste	To taste	0 kcal	Pantry basics

Total estimated kcal for the whole recipe: ~405 kcal
Estimated kcal per serving: ~405 kcal

Equipment needed

• Small saucepan or heatproof bowl
• Non-stick pan
• Cutting board
• Knife
• Lunchbox or divided container
• Small dressing container

How to make it

1. Place the couscous in a heatproof bowl.
2. Pour 60 ml / 1/4 cup boiling water over the couscous.
3. Cover the bowl with a plate and let it stand for 5 minutes, until the grains absorb the water.
4. Fluff the couscous with a fork and let it cool for at least 10 minutes before packing.
5. Pat the chicken breast dry with a paper towel.
6. Season the chicken with a pinch of salt, black pepper, garlic powder, and oregano.
7. Heat a non-stick pan over medium heat.
8. Add the chicken and cook for 5 to 6 minutes on the first side, until the underside is golden.
9. Flip the chicken and cook for another 5 to 6 minutes, until the thickest part is white throughout and the juices run clear.
10. Transfer the chicken to a plate and let it rest for 5 minutes so the juices settle.
11. Slice the chicken into bite-size strips.
12. In a small bowl, stir together the Greek yogurt, olive oil, lemon juice, garlic powder, oregano, and a small pinch of salt.
13. Add the cooled couscous to your lunchbox.
14. Layer the spinach, cucumber, tomatoes, sliced chicken, and feta on top.
15. Pack the lemon yogurt dressing in a separate small container.
16. Chill until ready to eat.

How to pack it for work

• Use a divided lunchbox or a wide glass container with a tight lid.
• Keep the dressing in a small separate container.
• Place couscous at the bottom, then chicken, then vegetables and feta.
• Keep tomatoes cut-side up or pat them dry before packing.
• Eat cold or at room temperature.
• If reheating, remove the cucumber, tomatoes, spinach, feta, and dressing first. Reheat only the chicken and couscous for 45 to 60 seconds, then add the fresh ingredients back.
• Keep refrigerated and eat within 2 days.

Tips for best results

• Cool the couscous before adding spinach so the leaves do not wilt.
• Rest the chicken before slicing to keep it juicy.
• Keep the dressing separate until lunch.
• Use a fork to fluff the couscous well so it does not clump.
• Add lemon zest if you want a stronger lemon flavor without many extra calories.

Easy swaps and variations

• Use cooked chicken strips from meal prep.
• Swap couscous for cooked quinoa, bulgur, or rice.
• Use roasted red pepper instead of tomatoes.
• Add chopped parsley or dill for a fresher flavor.
• Replace feta with a few olives if you prefer a stronger salty bite.

Storage and meal-prep notes

• Fridge: Store for up to 2 days in an airtight lunchbox.
• Freezer: Not recommended once assembled because the vegetables become watery.
• Reheat: Reheat only the chicken and couscous if you want a warm base.
• Packing tip: Keep dressing separate until serving to prevent sogginess.

What to serve with it

This lunch is complete on its own. If you need more food, add extra cucumber, leafy greens, or a small clear soup on the side.

Nutrition estimate

• Total kcal: ~405 kcal
• Kcal per serving: ~405 kcal
• Rough macros: ~35 g protein, ~40 g carbs, ~12 g fat

Nutrition values are estimates and may vary depending on the chicken size, couscous brand, feta, yogurt, and exact dressing measurements.

Recipe 3: Dinner — Lemon Salmon Sweet Potato Tray Bake

This dinner feels fresh, warm, and complete without needing several pans. The salmon, sweet potato, and green beans roast together on one tray with lemon, garlic, and a little olive oil.

It is simple enough for a weeknight, but it still feels like a proper dinner. Cutting the sweet potato into small cubes helps everything cook quickly.

Recipe at a glance

• Prep time: 10 minutes
• Cook time: 22 minutes
• Total time: 32 minutes
• Servings: 1
• Estimated kcal per serving: ~407 kcal
• Best served: Hot

Ingredients

Ingredient	Metric quantity	Imperial quantity	Estimated kcal for listed amount	Notes / swaps
Salmon fillet, raw	95 g	3.3 oz	197 kcal	Use skinless or skin-on salmon
Sweet potato, peeled and cubed	140 g	1 cup small cubes	120 kcal	Cut small so it cooks faster
Green beans	150 g	1 1/2 cups	47 kcal	Fresh or frozen both work
Olive oil	4 g	1 teaspoon	36 kcal	Divide between potato and vegetables
Lemon juice	15 g	1 tablespoon	4 kcal	Fresh lemon is best
Dijon mustard	5 g	1 teaspoon	3 kcal	Optional but adds flavor
Garlic powder	1 g	1/4 teaspoon	0 kcal	Use fresh garlic if preferred
Dried parsley	1 g	1 teaspoon	0 kcal	Optional
Salt and black pepper	To taste	To taste	0 kcal	Pantry basics

Total estimated kcal for the whole recipe: ~407 kcal
Estimated kcal per serving: ~407 kcal

Equipment needed

• Baking tray
• Parchment paper
• Small bowl
• Knife
• Cutting board
• Fork or spoon

How to make it

1. Preheat the oven to 200°C / 400°F.
2. Line a baking tray with parchment paper.
3. Peel the sweet potato and cut it into small cubes, about 1.5 cm / 1/2 inch wide.
4. Place the sweet potato cubes on one side of the tray.
5. Drizzle with half of the olive oil and season with salt, black pepper, and garlic powder.
6. Toss the sweet potato cubes until lightly coated.
7. Roast for 10 minutes, until the edges begin to soften but the centers are still firm.
8. Remove the tray carefully from the oven.
9. Add the green beans to the other side of the tray.
10. Place the salmon fillet in the center of the tray.
11. In a small bowl, stir together the lemon juice, Dijon mustard, remaining olive oil, dried parsley, and a pinch of black pepper.
12. Spoon the lemon mixture over the salmon and green beans.
13. Return the tray to the oven.
14. Bake for 11 to 12 minutes, until the salmon flakes easily with a fork and the sweet potato is tender.
15. Let the salmon rest on the tray for 2 minutes before serving.
16. Serve the salmon with the roasted sweet potato and green beans.

Tips for best results

• Cut the sweet potato small so it finishes cooking at the same time as the salmon.
• Add the salmon after the sweet potato starts roasting so it does not overcook.
• Use parchment paper for easier cleanup.
• Check the salmon at 11 minutes if your fillet is thin.
• Let the salmon rest briefly before serving so it stays moist.

Easy swaps and variations

• Swap green beans for asparagus, zucchini, or broccoli florets.
• Use cod or trout instead of salmon, but adjust cooking time.
• Replace sweet potato with baby potatoes, keeping the portion similar.
• Add smoked paprika to the sweet potato for more flavor.
• Add fresh dill or parsley after baking.

Storage and meal-prep notes

• Fridge: Store leftovers in an airtight container for up to 2 days.
• Freezer: Not ideal, because salmon and green beans can become dry after thawing.
• Reheat: Warm gently in the microwave for 45 to 60 seconds, or in the oven at 160°C / 320°F for 8 to 10 minutes.
• Meal prep tip: Cut the sweet potato and trim the green beans ahead of time, then bake fresh.

What to serve with it

This dinner is complete as written. For extra volume, serve with salad leaves, cucumber slices, or steamed vegetables. If you need more calories, add extra sweet potato or a small piece of bread.

Nutrition estimate

• Total kcal: ~407 kcal
• Kcal per serving: ~407 kcal
• Rough macros: ~33 g protein, ~48 g carbs, ~12 g fat

Nutrition values are estimates and may vary depending on salmon type, sweet potato size, oil measurement, and exact portions.

Shopping list for the full day

This shopping list covers 1 serving of each recipe: breakfast, lunch, and dinner. Salt, pepper, and water are treated as pantry basics.

Produce

Item	Metric quantity	Imperial quantity	Used in
Baby spinach	60 g total	2 packed cups	Breakfast, lunch
Cherry tomatoes	200 g total	1 1/3 cups	Breakfast, lunch
Avocado	35 g	About 1/4 small avocado	Breakfast
Cucumber	80 g	1/2 cup diced	Lunch
Lemon	1 medium lemon	1 medium lemon	Lunch, dinner
Sweet potato	140 g	1 cup small cubes	Dinner
Green beans	150 g	1 1/2 cups	Dinner

Protein & Dairy

Item	Metric quantity	Imperial quantity	Used in
Large eggs	2 eggs	2 large eggs	Breakfast
Reduced-fat feta	35 g total	About 3 tablespoons crumbled	Breakfast, lunch
Low-fat Greek yogurt	30 g	2 tablespoons	Lunch dressing
Chicken breast	110 g raw	4 oz raw	Lunch
Salmon fillet	95 g	3.3 oz	Dinner

Grains, Bread & Pantry

Item	Metric quantity	Imperial quantity	Used in
Whole-grain bread	40 g	1 medium slice	Breakfast
Dry couscous	35 g	1/4 cup dry	Lunch

Canned / Jarred / Packaged

Item	Metric quantity	Imperial quantity	Used in
Dijon mustard	5 g	1 teaspoon	Dinner

Frozen

Item	Metric quantity	Imperial quantity	Used in
Frozen green beans, optional	150 g	1 1/2 cups	Dinner, if not using fresh
Frozen salmon fillet, optional	95 g	3.3 oz	Dinner, if not using fresh

Spices, Sauces & Condiments

Item	Metric quantity	Imperial quantity	Used in
Olive oil	11 g total	About 2 3/4 teaspoons	Breakfast, lunch, dinner
Garlic powder	3 g total	3/4 teaspoon total	Breakfast, lunch, dinner
Dried oregano	1 g	1/2 teaspoon	Lunch
Dried parsley	1 g	1 teaspoon	Dinner
Salt and black pepper	To taste	To taste	All recipes

Optional extras

Item	Metric quantity	Imperial quantity	Used in
Fresh parsley or dill	Small handful	Small handful	Lunch or dinner
Chili flakes	Pinch	Pinch	Breakfast or dinner
Extra cucumber or salad leaves	As desired	As desired	Extra volume

Shopping list notes

To scale this list for 2 servings, double every ingredient. For 4 servings, multiply everything by 4. If you are cooking for several days, buy larger packs of eggs, chicken, salmon, feta, couscous, and vegetables, then portion them as needed.

Pantry basics assumed: salt, black pepper, water, and basic cooking tools. To save time, you can buy pre-washed spinach, trimmed green beans, pre-cut sweet potato, or plain cooked chicken.

Final practical takeaway

This Day 2 plan is designed to feel balanced and doable. Breakfast is warm and savory, lunch packs well for work, and dinner gives you a simple salmon tray bake without complicated steps. Use it exactly as written, or repeat the structure with different vegetables, grains, and proteins.

FAQ

Can I meal prep this 400 kcal meal plan ahead of time?

Yes. The lunch can be prepared up to 2 days ahead, and the dinner vegetables can be chopped in advance. The egg breakfast and salmon dinner are best cooked fresh for the best texture.

Is this Day 2 meal plan exactly 1,200 calories?

It is approximately 1,216 kcal for the three meals listed. Calories vary by brand, portion size, and cooking method, so use the numbers as helpful estimates rather than exact values.

Can I add snacks to this meal plan?

Yes. Many people need snacks or larger portions depending on appetite, activity level, and personal needs. Add simple options like fruit, yogurt, boiled eggs, vegetables, or a small portion of nuts if needed.

Can the lunch be eaten cold?

Yes. The lemon chicken couscous lunchbox is designed to be eaten cold or at room temperature. Keep the dressing separate until serving so the vegetables stay fresh.

Can I make this meal plan gluten-free?

Yes. Replace couscous with cooked quinoa or rice, and choose gluten-free bread for the breakfast toast. Always check ingredient labels if gluten is a concern.

Can I use another fish instead of salmon?

Yes. Cod, trout, or sea bass can work, but cooking time may change depending on thickness. Leaner fish may also change the calorie and fat estimate.