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Weekly Meal Plan

Your interactive guide to a week of healthy eating for fat loss. Click on any meal to view detailed nutritional information.

Consistent Hydration

Drink 2 to 3 liters of water per day. Start your day with a large glass of water and stay hydrated throughout.

Preparation Methods

Prefer cooking your food by grilling, baking, steaming, or sautéing with a minimal amount of extra virgin olive oil.

Quality Foods

Always opt for fresh and minimally processed foods.

Listen to Your Body

The portion sizes indicated are suggestions. Adjust them based on your hunger, satiety, and physical activity level. The goal is to eat until you feel satisfied, not overly full.

Professional Guidance

This plan is a guide. For a fully personalized and safe nutritional program, always consult a nutritionist or qualified health professional.

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High-Protein Breakfast

Breakfast

  • 2 boiled eggs(100g)
  • 2 tbsp oats(30g)
  • Sliced banana(80g)
  • Coffee(200ml, no sugar)

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Recovery Shake A

Post-Workout

  • Whey protein powder(33g)
  • Almond milk(200ml)
  • 5 almonds(7g)

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Balanced Lunch A

Lunch

  • Grilled chicken(150g)
  • Brown rice(70g)
  • Beans(70g)
  • Mixed salad(120g)
  • Olive oil(10g)

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Afternoon Snack A

Afternoon Snack

  • Whole wheat bread(50g)
  • Whole peanut butter(15g)
  • Herbal tea

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Light Dinner A

Dinner

  • Grilled fish(150g)
  • Pumpkin puree(100g)
  • Cooked broccoli & carrots(120g)

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Bedtime Snack (Optional)

Before Bed

  • Coconut milk(150ml)
  • Chia seeds(10g)
  • Cocoa powder(5g)

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