Meal Plan Templates

Aim for 2–3 litres of water daily. Vegetables such as lettuce, cucumber, spinach, broccoli, green beans, peppers, mushrooms and cauliflower can be eaten freely. If hunger becomes an issue, increase non-starchy vegetables before increasing carbohydrates. On harder training days, add 50–100g cooked rice or potato to lunch or dinner. On rest days, keep the plan as written. Weigh proteins raw where possible for consistency. Carbohydrates are listed as cooked weights. Keep seasoning simple: herbs, spices, lemon, garlic and small amounts of olive oil. Aim to include a good protein source at every meal.

Aim for 2–3 litres of water daily. Vegetables such as lettuce, cucumber, spinach, broccoli, green beans, peppers, mushrooms and cauliflower can be eaten freely. If hunger becomes an issue, increase non-starchy vegetables before increasing carbohydrates. On harder training days, add 50–100g cooked rice or potato to lunch or dinner. On rest days, keep the plan as written. Weigh proteins raw where possible for consistency. Carbohydrates are listed as cooked weights. Keep seasoning simple: herbs, spices, lemon, garlic and small amounts of olive oil. Aim to include a good protein source at every me

1,900-2,200 kcal/day,

-Calorie target: 1,600–1,800 kcal/day → creates a moderate deficit for steady fat loss (0.5–0.8 kg per week) while preserving energy for training -High protein: -130–150g per day (≈2g per kg body weight) to support muscle repair and toning. -Carbs: Moderate (mostly from whole grains, veggies, and fruit) for sustained energy during workouts. -Fats: Moderate, with emphasis on healthy sources (fish, olive oil, avocado, nuts) and omega-3s from seafood. Daily Macro Targets (Approximate) • Protein: 130–150g • Carbs: 140–180g • Fat: 55–70g

Seasoning guideline: Please use only Himalayan salt. All other spices, sauces, and condiments should be avoided to ensure consistency with your plan.

Daily Calories (7-Day Plan) 🥗 DAY 1 ≈ 1,950 kcal 🥗 DAY 2 ≈ 2,000 kcal 🥗 DAY 3 ≈ 1,900 kcal 🥗 DAY 4 ≈ 1,950 kcal 🥗 DAY 5 ≈ 2,050 kcal 🥗 DAY 6 ≈ 1,950 kcal 🥗 DAY 7 ≈ 1,850 kcal

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