1200-1400 Calories
This meal plan is designed to give you structure while keeping things flexible. Most days, you’ll exceed 100g of protein, helping you stay fuller for longer and making it easier to hit your goals. The focus is on delicious, satisfying meals that fit within a calorie range that supports your fat loss, without feeling restrictive. Think of this as a guide, not a rulebook—you can adjust portion sizes, swap ingredients, or add snacks to suit your needs. The goal is to make healthy eating simple, enjoyable, and sustainable while giving you the freedom to make it work for your lifestyle.
1086 calories • 99g proteins • 119g carbs • 26.5g fat
1320 calories • 116g proteins • 124g carbs • 40g fat
1188 calories • 105g proteins • 101g carbs • 38.5g fat
1277 calories • 114g proteins • 132g carbs • 29.5g fat
1178 calories • 109g proteins • 92g carbs • 42.5g fat
For
4
M
I
Fruit and Vegetables
4 handful Spinach
4 cloves Garlic
4.2 Carrots
3.6 Leeks
4 Baked potatoes (i had 2 because they are tiny here)
1 Green pepper
2 Red onion
1 Red pepper
1 Orange pepper
2 handful Lettuce
400 g Tomatoes
0.8 Onion
1.6 Peppers
1 Lime
1 handful Fresh spinach
1 tspn Garlic (tspn)
1.5 White onion
1 Red peppers
1 handful Spring onions
700 g Baby potatoes
100 g Asparagus tips
2 Lemons
1 kg Potatoes (skinless)
75 g Frozen peas
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