1600-1800 Calories
This meal plan is built for flexibility and balance, ensuring you stay on track while enjoying meals you actually love. Most days, you'll hit between 130-140g of protein, keeping you fuller for longer, supporting muscle maintenance, and making fat loss feel effortless. Think of this as a guide, not a rigid plan—you can tweak portion sizes, swap ingredients, and add snacks to fit your lifestyle. The goal is to help you build sustainable habits so you can hit your targets without feeling restricted.
1571 calories • 105g proteins • 183g carbs • 47g fat
1435 calories • 121g proteins • 147g carbs • 39.3g fat
1583 calories • 119g proteins • 99.8g carbs • 70g fat
1408 calories • 123g proteins • 143g carbs • 40g fat
1443 calories • 131g proteins • 130g carbs • 42g fat
For
4
M
I
Fruit and Vegetables
4 Avocado
24 Strawberries
40 g Hazelnuts
7 Red onion
4 handful Shredded lettuce
1 Lime, juiced
100 g Baby plum tomatoes
300 g Avocado (g)
800 g Vine tomatoes
2 Red chillies
4 Mini sweet peppers
1 Green pepper
2 Red pepper
1 stalk Broccoli
2 White onion
2 Shallot
12 Asparagus spears
4 Spring onions
800 g Potato
100 g Frozen peas
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