Classic 20-day weight loss plan from cheap everyday foods
2026-11-05 · 6 min read · Get Lean Today
A simple menu from foods sold in any supermarket worldwide. A 20-day menu (~1600 kcal/day) with a 300 kcal deficit from cheap foods available everywhere. Breakfast, lunch, dinner, snack and a shopping list.
To lose 2 kg (4.4 lb) in a month: skip the snack and trim the side dish — the deficit becomes about 500 kcal.
20-day menu
Day 1 · ~1600 kcal
Breakfast: Oatmeal with milk and banana · Lunch: Lentil soup with bread · Dinner: Canned fish with potatoes · Snack: Kefir and a banana
Day 2 · ~1600 kcal
Breakfast: 2-egg omelette, toast, tomato · Lunch: Buckwheat with chicken and carrot · Dinner: Beans with vegetables and an egg · Snack: Yogurt with a few nuts
Day 3 · ~1610 kcal
Breakfast: Cottage cheese with apple and oats · Lunch: Pasta with tuna and tomatoes · Dinner: Braised cabbage with chicken · Snack: Apple and 2 boiled eggs
Day 4 · ~1590 kcal
Breakfast: Buckwheat with an egg · Lunch: Chicken, rice, cabbage slaw · Dinner: Vegetable omelette · Snack: Kefir and a banana
Day 5 · ~1610 kcal
Breakfast: Oatmeal with milk and banana · Lunch: Lentil soup with bread · Dinner: Canned fish with potatoes · Snack: Yogurt with a few nuts
Day 6 · ~1590 kcal
Breakfast: 2-egg omelette, toast, tomato · Lunch: Buckwheat with chicken and carrot · Dinner: Beans with vegetables and an egg · Snack: Apple and 2 boiled eggs
Day 7 · ~1610 kcal
Breakfast: Cottage cheese with apple and oats · Lunch: Pasta with tuna and tomatoes · Dinner: Braised cabbage with chicken · Snack: Kefir and a banana
Day 8 · ~1600 kcal
Breakfast: Buckwheat with an egg · Lunch: Chicken, rice, cabbage slaw · Dinner: Vegetable omelette · Snack: Yogurt with a few nuts
Day 9 · ~1600 kcal
Breakfast: Oatmeal with milk and banana · Lunch: Lentil soup with bread · Dinner: Canned fish with potatoes · Snack: Apple and 2 boiled eggs
Day 10 · ~1590 kcal
Breakfast: 2-egg omelette, toast, tomato · Lunch: Buckwheat with chicken and carrot · Dinner: Beans with vegetables and an egg · Snack: Kefir and a banana
Day 11 · ~1620 kcal
Breakfast: Cottage cheese with apple and oats · Lunch: Pasta with tuna and tomatoes · Dinner: Braised cabbage with chicken · Snack: Yogurt with a few nuts
Day 12 · ~1590 kcal
Breakfast: Buckwheat with an egg · Lunch: Chicken, rice, cabbage slaw · Dinner: Vegetable omelette · Snack: Apple and 2 boiled eggs
Day 13 · ~1600 kcal
Breakfast: Oatmeal with milk and banana · Lunch: Lentil soup with bread · Dinner: Canned fish with potatoes · Snack: Kefir and a banana
Day 14 · ~1600 kcal
Breakfast: 2-egg omelette, toast, tomato · Lunch: Buckwheat with chicken and carrot · Dinner: Beans with vegetables and an egg · Snack: Yogurt with a few nuts
Day 15 · ~1610 kcal
Breakfast: Cottage cheese with apple and oats · Lunch: Pasta with tuna and tomatoes · Dinner: Braised cabbage with chicken · Snack: Apple and 2 boiled eggs
Day 16 · ~1590 kcal
Breakfast: Buckwheat with an egg · Lunch: Chicken, rice, cabbage slaw · Dinner: Vegetable omelette · Snack: Kefir and a banana
Day 17 · ~1610 kcal
Breakfast: Oatmeal with milk and banana · Lunch: Lentil soup with bread · Dinner: Canned fish with potatoes · Snack: Yogurt with a few nuts
Day 18 · ~1590 kcal
Breakfast: 2-egg omelette, toast, tomato · Lunch: Buckwheat with chicken and carrot · Dinner: Beans with vegetables and an egg · Snack: Apple and 2 boiled eggs
Day 19 · ~1610 kcal
Breakfast: Cottage cheese with apple and oats · Lunch: Pasta with tuna and tomatoes · Dinner: Braised cabbage with chicken · Snack: Kefir and a banana
Day 20 · ~1600 kcal
Breakfast: Buckwheat with an egg · Lunch: Chicken, rice, cabbage slaw · Dinner: Vegetable omelette · Snack: Yogurt with a few nuts
Shopping list
- Oats, buckwheat, rice, pasta
- Eggs, chicken, canned tuna
- Cabbage, carrot, onion, tomatoes, potatoes
- Bananas, apples
- Kefir, yogurt, cottage cheese, milk
- Lentils, beans
FAQ
- How much can I lose with a 300 kcal deficit?
- Roughly 1–1.5 kg (2–3 lb) of fat a month plus some water weight early on. To lose 2 kg in a month you need about 500 kcal a day — drop the snack and trim the side dish.
- Is 1600 kcal right for me?
- It is an example for someone who burns about 1900 kcal. Calculate your own number and scale portions up or down.
- Can I swap days?
- Yes. The daily calorie total matters, not the order.