1400-1600 Calories
This meal plan is designed to keep you feeling satisfied while supporting your goals. Most days, you'll hit between 120-130g of protein, helping you stay fuller for longer, maintain muscle, and fuel your body properly. The focus is on flexibility and balance, so you can enjoy delicious, high-protein meals without the stress of restriction. Use this as a guide, not a strict plan—adjust portion sizes, swap ingredients, and add snacks as needed to make it work for you. The key is to create sustainable habits that make hitting your goals feel easy and enjoyable.
1389 calories • 120g proteins • 173g carbs • 26g fat
1417 calories • 114g proteins • 142g carbs • 42g fat
1503 calories • 127g proteins • 176g carbs • 31g fat
1542 calories • 116g proteins • 113g carbs • 71g fat
1433 calories • 112g proteins • 142g carbs • 48.5g fat
For
4
M
I
Fruit and Vegetables
2 Bananas
280 g Avocado
2 squeeze Lime
7.5 Red onion
3 Carrots
3 Stalks of celery
1.5 Green pepper
1 handful Jalapeños
2 handful Lettuce
6 Spring onions
2 Brocolli head
3 Red pepper
400 g Sweet potato
1 Onion
6 sprigs Spring onion (sprigs)
1 Onion
200 g Mushrooms
800 g Potato
1 Spring onion
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