1000 Calorie Meal Plan for Weight Loss | 4 Week Full Diet
1.) First Week of your Diet :
Day 1
Breakfast: Greek Yogurt with Berries
- 200g plain Greek yogurt (0% fat)
- 80g mixed berries (fresh or frozen)
- 10g honey
- 5g chia seeds
Preparation: Place the yogurt in a bowl, add the berries, drizzle with honey, and sprinkle with chia seeds.
Calories: 195 kcal | Protein: 22g | Fat: 2g | Carbs: 24g
Snack: Egg White Omelet
- 4 egg whites
- 50g spinach
- 30g mushrooms
- Salt, pepper, spices
Preparation: Use cooking spray in a pan. Sauté mushrooms and spinach, pour in the egg whites, and season to taste.
Calories: 95 kcal | Protein: 18g | Fat: 1g | Carbs: 3g
Lunch: Grilled Chicken Breast with Salad
- 150g chicken breast
- 100g mixed greens
- 100g cucumber
- 80g tomato
- 1 tbsp balsamic vinegar
- Salt, pepper, lemon juice
Preparation: Season the chicken and grill or pan-sear. Prepare a fresh salad and drizzle with balsamic vinegar and lemon juice.
Calories: 245 kcal | Protein: 45g | Fat: 4g | Carbs: 8g
Snack: Cottage Cheese Spread
- 150g low-fat cottage cheese
- 50g cucumber
- Chives, salt
Preparation: Mix cottage cheese until smooth, add finely chopped cucumber and chives, season with salt.
Calories: 115 kcal | Protein: 22g | Fat: 1g | Carbs: 5g
Dinner: White Fish with Steamed Broccoli
- 140g cod fillet
- 150g broccoli
- Lemon, garlic, salt
Preparation: Steam the broccoli. Season the fish with lemon and garlic, cook in a non-stick pan or bake in the oven.
Calories: 180 kcal | Protein: 32g | Fat: 2g | Carbs: 9g
Daily Total: 830 kcal | Protein: 139g | Fat: 10g | Carbs: 49g
Day 2
Breakfast: Protein Oatmeal
- 40g oats
- 250ml water
- 20g vanilla protein powder
- 5g cinnamon
- 50g apple
Preparation: Cook oats with water. Once done, stir in protein powder, cinnamon, and diced apple.
Calories: 240 kcal | Protein: 25g | Fat: 3g | Carbs: 32g
Snack: Light Ham & Cheese Roll-Ups
- 2 slices light ham (60g)
- 2 slices light cheese (40g)
- Lettuce leaves
Preparation: Roll the cheese inside the ham with lettuce.
Calories: 95 kcal | Protein: 16g | Fat: 3g | Carbs: 2g
Lunch: Turkey Stir-Fry with Vegetables
- 140g diced turkey breast
- 120g broccoli
- 80g carrot
- 60g bell pepper
- Soy sauce, ginger, garlic
Preparation: Stir-fry turkey and vegetables in a pan. Season with soy sauce, ginger, and garlic.
Calories: 230 kcal | Protein: 38g | Fat: 3g | Carbs: 14g
Snack: Plain Kefir with Raspberries
- 200ml plain kefir (1% fat)
- 60g raspberries
Preparation: Pour kefir into a glass and add fresh or frozen raspberries.
Calories: 105 kcal | Protein: 8g | Fat: 2g | Carbs: 14g
Dinner: Baked Tofu with Zucchini Noodles
- 120g firm tofu
- 200g zucchini (spiralized)
- 100g sugar-free tomato sauce
- Garlic, basil
Preparation: Cube and bake tofu. Spiralize zucchini. Heat tomato sauce with garlic and basil, then combine.
Calories: 165 kcal | Protein: 14g | Fat: 6g | Carbs: 15g
Daily Total: 835 kcal | Protein: 101g | Fat: 17g | Carbs: 77g
Day 3
Breakfast: Egg White Scramble with Mushrooms
- 5 egg whites
- 80g mushrooms
- 50g spinach
- Salt, pepper
Preparation: Sauté mushrooms and spinach, add egg whites, and stir continuously until soft.
Calories: 125 kcal | Protein: 23g | Fat: 1g | Carbs: 5g
Snack: Cottage Cheese with Tomatoes
- 150g light cottage cheese
- 100g cherry tomatoes
- Basil, salt
Preparation: Serve cottage cheese with fresh tomatoes and basil.
Calories: 120 kcal | Protein: 18g | Fat: 3g | Carbs: 7g
Lunch: Light Chicken Curry
- 150g chicken breast
- 150g cauliflower
- 100g tomatoes
- Curry spices, coconut milk spray, ginger
Preparation: Make a curry sauce from tomatoes and spices (using minimal coconut milk). Add chicken and cauliflower, cook until tender.
Calories: 240 kcal | Protein: 43g | Fat: 4g | Carbs: 11g
Snack: Protein Smoothie
- 25g protein powder
- 200ml unsweetened almond milk
- 80g spinach
- Ice
Preparation: Blend until smooth.
Calories: 110 kcal | Protein: 23g | Fat: 2g | Carbs: 3g
Dinner: Shrimp Salad
- 130g cooked shrimp
- 100g iceberg lettuce
- 80g cucumber
- 60g bell pepper
- Lemon juice, salt, pepper
Preparation: Toss shrimp with fresh vegetables and season with lemon juice.
Calories: 150 kcal | Protein: 28g | Fat: 2g | Carbs: 7g
Daily Total: 745 kcal | Protein: 135g | Fat: 12g | Carbs: 33g
2.) Second week of the plan :
To access the next three weeks of the menu and the full 4-week plan, join us in the GetFIT App. In the app, you don’t just get the complete meal plan — we also calculate a personalized calorie target tailored precisely to your body’s needs.
You can track your calorie intake, as well as your protein, fat, and carbohydrate consumption. Hundreds of recipes, meal plans, workout programs, and e-books are available to you. As a new user, you can try it for free.
If you’re already a premium member, scroll down and check out the other weeks below this text!
Lose weight, build muscle with GetFIT App!
Day 1
Breakfast: Greek Yogurt with Berries
(Calories: 195 kcal | Protein: 22g | Fat: 2g | Carbs: 24g)
Prepare as on Week 1, Day 1 — ingredients and preparation instructions can be found there.
Snack: Light Ham & Cheese Roll-Ups
(Calories: 95 kcal | Protein: 16g | Fat: 3g | Carbs: 2g)
Prepare as on Week 1, Day 2 — ingredients and preparation instructions can be found there.
Lunch: Sea Bass with Leafy Salad
- 140g sea bass fillet
- 120g romaine lettuce
- 70g cherry tomatoes
- 50g cucumber
- Lemon juice, salt, pepper
Preparation: Pan-sear or bake the fish with seasoning. Prepare a fresh salad and drizzle with lemon juice.
Calories: 220 kcal | Protein: 38g | Fat: 3g | Carbs: 9g
Snack: Protein Shake
- 30g chocolate protein powder
- 250ml water
- Ice
Preparation: Blend all ingredients until smooth.
Calories: 120 kcal | Protein: 27g | Fat: 1g | Carbs: 2g
Dinner: Light Chicken Salad Wrap
- 100g cooked chicken breast (sliced)
- 1 small whole wheat tortilla (60g)
- 50g lettuce
- 50g tomato
- Mustard
Preparation: Fill the tortilla with chicken, lettuce, tomato, and mustard. Roll tightly and serve.
Calories: 250 kcal | Protein: 32g | Fat: 4g | Carbs: 24g
Daily Total: 880 kcal | Protein: 135g | Fat: 13g | Carbs: 61g
Day 2
Breakfast: Protein Oatmeal
(Calories: 240 kcal | Protein: 25g | Fat: 3g | Carbs: 32g)
Prepare as on Week 1, Day 2 — ingredients and preparation instructions can be found there.
Snack: Cottage Cheese Spread
(Calories: 115 kcal | Protein: 22g | Fat: 1g | Carbs: 5g)
Prepare as on Week 1, Day 1 — ingredients and preparation instructions can be found there.
Lunch: Grilled Chicken Breast with Salad
(Calories: 245 kcal | Protein: 45g | Fat: 4g | Carbs: 8g)
Prepare as on Week 1, Day 1 — ingredients and preparation instructions can be found there.
Snack: Plain Kefir with Berries
(Calories: 105 kcal | Protein: 8g | Fat: 2g | Carbs: 14g)
Prepare as on Week 1, Day 2 — ingredients and preparation instructions can be found there.
Dinner: Shrimp Ragout with Zucchini Noodles
- 120g small cooked shrimp
- 180g zucchini (spiralized)
- 80g tomato sauce
- Garlic, chili
Preparation: Sauté garlic, add tomato sauce and shrimp, then serve over zucchini noodles.
Calories: 155 kcal | Protein: 24g | Fat: 2g | Carbs: 12g
Daily Total: 860 kcal | Protein: 124g | Fat: 12g | Carbs: 71g
Day 3
Breakfast: Skyr with Fruit
(Calories: 180 kcal | Protein: 24g | Fat: 2g | Carbs: 18g)
Prepare as on Week 1, Day 4 — ingredients and preparation instructions can be found there.
Snack: Cottage Cheese with Tomatoes
(Calories: 120 kcal | Protein: 18g | Fat: 3g | Carbs: 7g)
Prepare as on Week 1, Day 3 — ingredients and preparation instructions can be found there.
Lunch: Beef Stir-Fry with Cabbage
(Calories: 230 kcal | Protein: 34g | Fat: 6g | Carbs: 10g)
Prepare as on Week 1, Day 5 — ingredients and preparation instructions can be found there.
Snack: Protein Pudding
(Calories: 115 kcal | Protein: 23g | Fat: 2g | Carbs: 4g)
Prepare as on Week 1, Day 4 — ingredients and preparation instructions can be found there.
Dinner: Baked Chicken Breast with Vegetables
- 130g chicken breast
- 100g pumpkin
- 80g zucchini
- 70g broccoli
- Rosemary, garlic
Preparation: Dice chicken and vegetables, place on a baking tray, season, and bake at 400°F (200°C) for 25 minutes.
Calories: 215 kcal | Protein: 36g | Fat: 3g | Carbs: 14g
Daily Total: 860 kcal | Protein: 135g | Fat: 16g | Carbs: 53g
Day 4
Breakfast: Egg White Scramble with Mushrooms
(Calories: 125 kcal | Protein: 23g | Fat: 1g | Carbs: 5g)
Prepare as on Week 1, Day 3 — ingredients and preparation instructions can be found there.
Snack: Lean Ham with Vegetables
(Calories: 90 kcal | Protein: 16g | Fat: 2g | Carbs: 4g)
Prepare as on Week 1, Day 5 — ingredients and preparation instructions can be found there.
Lunch: Turkey Stir-Fry with Vegetables
(Calories: 230 kcal | Protein: 38g | Fat: 3g | Carbs: 14g)
Prepare as on Week 1, Day 2 — ingredients and preparation instructions can be found there.
Snack: Greek Yogurt with Cinnamon
(Calories: 100 kcal | Protein: 18g | Fat: 0g | Carbs: 8g)
Prepare as on Week 1, Day 5 — ingredients and preparation instructions can be found there.
Dinner: Grilled Salmon with Asparagus
- 110g salmon fillet
- 150g green asparagus
- Lemon, dill, salt
Preparation: Grill salmon with garlic and lemon. Steam asparagus and serve together.
Calories: 225 kcal | Protein: 28g | Fat: 10g | Carbs: 6g
Daily Total: 770 kcal | Protein: 123g | Fat: 16g | Carbs: 37g
Day 5
Breakfast: Protein Pancakes
(Calories: 215 kcal | Protein: 28g | Fat: 2g | Carbs: 24g)
Prepare as on Week 1, Day 5 — ingredients and preparation instructions can be found there.
Snack: Egg Snack
(Calories: 105 kcal | Protein: 16g | Fat: 4g | Carbs: 1g)
Prepare as on Week 1, Day 4 — ingredients and preparation instructions can be found there.
Lunch: Light Chicken Curry
(Calories: 240 kcal | Protein: 43g | Fat: 4g | Carbs: 11g)
Prepare as on Week 1, Day 3 — ingredients and preparation instructions can be found there.
Snack: Protein Smoothie
(Calories: 110 kcal | Protein: 23g | Fat: 2g | Carbs: 3g)
Prepare as on Week 1, Day 3 — ingredients and preparation instructions can be found there.
Dinner: Tuna Salad Bowl
- 120g canned tuna (in water)
- 100g iceberg lettuce
- 80g canned corn (drained)
- 60g cucumber
- Balsamic vinegar
Preparation: Combine all ingredients and drizzle with balsamic vinegar.
Calories: 195 kcal | Protein: 30g | Fat: 3g | Carbs: 15g
Daily Total: 865 kcal | Protein: 140g | Fat: 15g | Carbs: 54g
Day 6
Breakfast: Light Cottage Cheese Pancakes
(Calories: 200 kcal | Protein: 30g | Fat: 2g | Carbs: 16g)
Prepare as on Week 1, Day 6 — ingredients and preparation instructions can be found there.
Snack: Plain Kefir
(Calories: 100 kcal | Protein: 9g | Fat: 2g | Carbs: 12g)
Prepare as on Week 1, Day 6 — ingredients and preparation instructions can be found there.
Lunch: Ground Turkey with Vegetables
(Calories: 210 kcal | Protein: 32g | Fat: 4g | Carbs: 12g)
Prepare as on Week 1, Day 4 — ingredients and preparation instructions can be found there.
Snack: Cottage Cheese with Berries
(Calories: 125 kcal | Protein: 18g | Fat: 3g | Carbs: 10g)
Prepare as on Week 1, Day 6 — ingredients and preparation instructions can be found there.
Dinner: Baked Calamari with Green Beans
- 120g calamari rings
- 150g green beans
- Garlic, parsley, lemon
Preparation: Sauté calamari with garlic. Steam green beans and drizzle with lemon juice.
Calories: 170 kcal | Protein: 28g | Fat: 2g | Carbs: 11g
Daily Total: 805 kcal | Protein: 117g | Fat: 13g | Carbs: 61g
Day 7
Breakfast: Protein Smoothie Bowl
(Calories: 230 kcal | Protein: 28g | Fat: 4g | Carbs: 24g)
Prepare as on Week 1, Day 7 — ingredients and preparation instructions can be found there.
Snack: Light Ham & Cheese Roll-Ups
(Calories: 95 kcal | Protein: 16g | Fat: 3g | Carbs: 2g)
Prepare as on Week 1, Day 2 — ingredients and preparation instructions can be found there.
Lunch: Mediterranean Chicken Breast
(Calories: 235 kcal | Protein: 42g | Fat: 4g | Carbs: 11g)
Prepare as on Week 1, Day 6 — ingredients and preparation instructions can be found there.
Snack: Protein Shake
(Calories: 120 kcal | Protein: 27g | Fat: 1g | Carbs: 2g)
Prepare as on Week 2, Day 1 — ingredients and preparation instructions can be found there.
Dinner: White Fish with Steamed Broccoli
(Calories: 180 kcal | Protein: 32g | Fat: 2g | Carbs: 9g)
Prepare as on Week 1, Day 1 — ingredients and preparation instructions can be found there.
Daily Total: 860 kcal | Protein: 145g | Fat: 14g | Carbs: 48g
3.) Third Week of the Plan :
Day 1
Breakfast: Greek Yogurt with Berries (Calories: 195 kcal | Protein: 22g | Fat: 2g | Carbs: 24g)
As you prepared it on Day 1 of the first week of the plan; the ingredients and preparation instructions can be found there.
Morning Snack: Quark Cream (Calories: 115 kcal | Protein: 22g | Fat: 1g | Carbs: 5g)
As you prepared it on Day 1 of the first week of the plan; the ingredients and preparation instructions can be found there.
Lunch: Roasted Chicken Thigh Fillet with Steamed Vegetables
- 140g chicken thigh fillet (skinless)
- 120g cauliflower
- 80g carrot
- Thyme, rosemary
- Preparation: Roast the chicken thigh with spices, steam the vegetables.
Calories: 250 kcal | Protein: 38g | Fat: 7g | Carbs: 10g
Afternoon Snack: Plain Kefir with Berries (Calories: 105 kcal | Protein: 8g | Fat: 2g | Carbs: 14g)
As you prepared it on Day 2 of the first week of the plan; the ingredients and preparation instructions can be found there.
Dinner: Octopus Salad
- 120g cooked octopus
- 100g iceberg lettuce
- 70g tomato
- 50g cucumber
- Lemon juice, olive oil spray
- Preparation: Chop the octopus, mix with vegetables, and drizzle with lemon juice.
Calories: 165 kcal | Protein: 26g | Fat: 3g | Carbs: 8g
Daily Total: 830 kcal | Protein: 116g | Fat: 15g | Carbs: 61g
Day 2
Breakfast: Protein Porridge (Calories: 240 kcal | Protein: 25g | Fat: 3g | Carbs: 32g)
As you prepared it on Day 2 of the first week of the plan; the ingredients and preparation instructions can be found there.
Morning Snack: Cottage Cheese with Tomato (Calories: 120 kcal | Protein: 18g | Fat: 3g | Carbs: 7g)
As you prepared it on Day 3 of the first week of the plan; the ingredients and preparation instructions can be found there.
Lunch: Grilled Chicken Breast with Salad (Calories: 245 kcal | Protein: 45g | Fat: 4g | Carbs: 8g)
As you prepared it on Day 1 of the first week of the plan; the ingredients and preparation instructions can be found there.
Afternoon Snack: Protein Pudding (Calories: 115 kcal | Protein: 23g | Fat: 2g | Carbs: 4g)
As you prepared it on Day 4 of the first week of the plan; the ingredients and preparation instructions can be found there.
Dinner: Mussel Ragu with Zucchini Spaghetti
- 120g mussels (cleaned)
- 180g zucchini (spiralized)
- 80g tomato sauce
- Garlic, parsley
- Preparation: Sauté garlic, add mussels and tomato sauce, serve with zucchini noodles.
Calories: 160 kcal | Protein: 22g | Fat: 2g | Carbs: 13g
Daily Total: 880 kcal | Protein: 133g | Fat: 14g | Carbs: 64g
Day 3
Breakfast: Skyr with Fruits (Calories: 180 kcal | Protein: 24g | Fat: 2g | Carbs: 18g)
As you prepared it on Day 4 of the first week of the plan; the ingredients and preparation instructions can be found there.
Morning Snack: Egg White Omelette (Calories: 95 kcal | Protein: 18g | Fat: 1g | Carbs: 3g)
As you prepared it on Day 1 of the first week of the plan; the ingredients and preparation instructions can be found there.
Lunch: Turkey Breast Stir-fry with Vegetables (Calories: 230 kcal | Protein: 38g | Fat: 3g | Carbs: 14g)
As you prepared it on Day 2 of the first week of the plan; the ingredients and preparation instructions can be found there.
Afternoon Snack: Greek Yogurt with Cinnamon (Calories: 100 kcal | Protein: 18g | Fat: 0g | Carbs: 8g)
As you prepared it on Day 5 of the first week of the plan; the ingredients and preparation instructions can be found there.
Dinner: Grilled Mackerel with Vegetables
- 120g mackerel fillet
- 100g zucchini
- 80g bell pepper
- Lemon, garlic
- Preparation: Grill the mackerel, roast the vegetables, season with lemon.
Calories: 235 kcal | Protein: 28g | Fat: 10g | Carbs: 8g
Daily Total: 840 kcal | Protein: 126g | Fat: 16g | Carbs: 51g
Day 4
Breakfast: Egg White Scramble with Mushrooms (Calories: 125 kcal | Protein: 23g | Fat: 1g | Carbs: 5g)
As you prepared it on Day 3 of the first week of the plan; the ingredients and preparation instructions can be found there.
Morning Snack: Lean Ham with Vegetables (Calories: 90 kcal | Protein: 16g | Fat: 2g | Carbs: 4g)
As you prepared it on Day 5 of the first week of the plan; the ingredients and preparation instructions can be found there.
Lunch: Light Chicken Curry (Calories: 240 kcal | Protein: 43g | Fat: 4g | Carbs: 11g)
As you prepared it on Day 3 of the first week of the plan; the ingredients and preparation instructions can be found there.
Afternoon Snack: Plain Kefir (Calories: 100 kcal | Protein: 9g | Fat: 2g | Carbs: 12g)
As you prepared it on Day 6 of the first week of the plan; the ingredients and preparation instructions can be found there.
Dinner: Baked Fish with Butternut Squash
- 130g pangasius fillet
- 150g butternut squash
- 70g broccoli
- Thyme, lemon
- Preparation: Place fish and vegetables in a baking dish, season, and bake at 200°C for 20 minutes.
Calories: 200 kcal | Protein: 30g | Fat: 3g | Carbs: 15g
Daily Total: 755 kcal | Protein: 121g | Fat: 12g | Carbs: 47g
Day 5
Breakfast: Protein Pancakes (Calories: 215 kcal | Protein: 28g | Fat: 2g | Carbs: 24g)
As you prepared it on Day 5 of the first week of the plan; the ingredients and preparation instructions can be found there.
Morning Snack: Light Cheese and Ham Roll-ups (Calories: 95 kcal | Protein: 16g | Fat: 3g | Carbs: 2g)
As you prepared it on Day 2 of the first week of the plan; the ingredients and preparation instructions can be found there.
Lunch: Beef Stir-fry with Kale (Calories: 230 kcal | Protein: 34g | Fat: 6g | Carbs: 10g)
As you prepared it on Day 5 of the first week of the plan; the ingredients and preparation instructions can be found there.
Afternoon Snack: Protein Smoothie (Calories: 110 kcal | Protein: 23g | Fat: 2g | Carbs: 3g)
As you prepared it on Day 3 of the first week of the plan; the ingredients and preparation instructions can be found there.
Dinner: Light Sushi Bowl
- 120g raw salmon cubes (sushi-grade)
- 100g cucumber
- 70g avocado (approx. 1/3)
- 60g lettuce
- Soy sauce, wasabi
- Preparation: Dice the salmon, arrange in a bowl with vegetables, serve with soy sauce.
Calories: 260 kcal | Protein: 26g | Fat: 12g | Carbs: 10g
Daily Total: 910 kcal | Protein: 127g | Fat: 25g | Carbs: 49g
Day 6
Breakfast: Light Cottage Cheese Pancakes (Calories: 200 kcal | Protein: 30g | Fat: 2g | Carbs: 16g)
As you prepared it on Day 6 of the first week of the plan; the ingredients and preparation instructions can be found there.
Morning Snack: Egg Snack (Calories: 105 kcal | Protein: 16g | Fat: 4g | Carbs: 1g)
As you prepared it on Day 4 of the first week of the plan; the ingredients and preparation instructions can be found there.
Lunch: Ground Turkey with Vegetables (Calories: 210 kcal | Protein: 32g | Fat: 4g | Carbs: 12g)
As you prepared it on Day 4 of the first week of the plan; the ingredients and preparation instructions can be found there.
Afternoon Snack: Cottage Cheese with Berries (Calories: 125 kcal | Protein: 18g | Fat: 3g | Carbs: 10g)
As you prepared it on Day 6 of the first week of the plan; the ingredients and preparation instructions can be found there.
Dinner: Shrimp Stir-fry
- 130g shrimp
- 100g napa cabbage
- 80g bamboo shoots
- 60g bell pepper
- Ginger, soy sauce
- Preparation: Stir-fry the shrimp and vegetables in a wok, season with ginger and soy sauce.
Calories: 175 kcal | Protein: 28g | Fat: 3g | Carbs: 10g
Daily Total: 815 kcal | Protein: 124g | Fat: 16g | Carbs: 49g
Day 7
Breakfast: Protein Smoothie Bowl (Calories: 230 kcal | Protein: 28g | Fat: 4g | Carbs: 24g)
As you prepared it on Day 7 of the first week of the plan; the ingredients and preparation instructions can be found there.
Morning Snack: Cottage Cheese with Tomato (Calories: 120 kcal | Protein: 18g | Fat: 3g | Carbs: 7g)
As you prepared it on Day 3 of the first week of the plan; the ingredients and preparation instructions can be found there.
Lunch: Mediterranean-Style Chicken Breast (Calories: 235 kcal | Protein: 42g | Fat: 4g | Carbs: 11g)
As you prepared it on Day 6 of the first week of the plan; the ingredients and preparation instructions can be found there.
Afternoon Snack: Protein Shake (Calories: 120 kcal | Protein: 27g | Fat: 1g | Carbs: 2g)
As you prepared it on Day 1 of the second week of the plan; the ingredients and preparation instructions can be found there.
Dinner: Grilled Tuna on a Bed of Salad (Calories: 175 kcal | Protein: 32g | Fat: 3g | Carbs: 6g)
As you prepared it on Day 5 of the first week of the plan; the ingredients and preparation instructions can be found there.
Daily Total: 880 kcal | Protein: 147g | Fat: 15g | Carbs: 50g
4.) Fourth week of the Plan
Day 1
Breakfast: Greek Yogurt with Berries (Calories: 195 kcal | Protein: 22g | Fat: 2g | Carbs: 24g)
As you prepared it on Day 1 of the first week of the plan; the ingredients and preparation instructions can be found there.
Morning Snack: Quark Cream (Calories: 115 kcal | Protein: 22g | Fat: 1g | Carbs: 5g)
As you prepared it on Day 1 of the first week of the plan; the ingredients and preparation instructions can be found there.
Lunch: Sea Fish with Leaf Salad (Calories: 220 kcal | Protein: 38g | Fat: 3g | Carbs: 9g)
As you prepared it on Day 1 of the second week of the plan; the ingredients and preparation instructions can be found there.
Afternoon Snack: Plain Kefir with Berries (Calories: 105 kcal | Protein: 8g | Fat: 2g | Carbs: 14g)
As you prepared it on Day 2 of the first week of the plan; the ingredients and preparation instructions can be found there.
Dinner: Chicken Stew with Butternut Squash
- 130g chicken breast, cubed
- 150g butternut squash
- 80g tomato sauce
- Curry, turmeric
- Preparation: Sauté the chicken, add the butternut squash and spiced tomato sauce, cook until tender.
Calories: 225 kcal | Protein: 35g | Fat: 3g | Carbs: 18g
Daily Total: 860 kcal | Protein: 125g | Fat: 11g | Carbs: 70g
Day 2
Breakfast: Protein Porridge (Calories: 240 kcal | Protein: 25g | Fat: 3g | Carbs: 32g)
As you prepared it on Day 2 of the first week of the plan; the ingredients and preparation instructions can be found there.
Morning Snack: Light Cheese and Ham Roll-ups (Calories: 95 kcal | Protein: 16g | Fat: 3g | Carbs: 2g)
As you prepared it on Day 2 of the first week of the plan; the ingredients and preparation instructions can be found there.
Lunch: Grilled Chicken Breast with Salad (Calories: 245 kcal | Protein: 45g | Fat: 4g | Carbs: 8g)
As you prepared it on Day 1 of the first week of the plan; the ingredients and preparation instructions can be found there.
Afternoon Snack: Protein Pudding (Calories: 115 kcal | Protein: 23g | Fat: 2g | Carbs: 4g)
As you prepared it on Day 4 of the first week of the plan; the ingredients and preparation instructions can be found there.
Dinner: Trout with Green Beans
- 130g trout fillet
- 150g green beans
- Lemon, almond slices (5g)
- Preparation: Bake the trout in the oven, steam the green beans, toast the almonds, and sprinkle on top.
Calories: 215 kcal | Protein: 32g | Fat: 7g | Carbs: 8g
Daily Total: 910 kcal | Protein: 141g | Fat: 19g | Carbs: 54g
Day 3
Breakfast: Skyr with Fruits (Calories: 180 kcal | Protein: 24g | Fat: 2g | Carbs: 18g)
As you prepared it on Day 4 of the first week of the plan; the ingredients and preparation instructions can be found there.
Morning Snack: Cottage Cheese with Tomato (Calories: 120 kcal | Protein: 18g | Fat: 3g | Carbs: 7g)
As you prepared it on Day 3 of the first week of the plan; the ingredients and preparation instructions can be found there.
Lunch: Turkey Breast Stir-fry with Vegetables (Calories: 230 kcal | Protein: 38g | Fat: 3g | Carbs: 14g)
As you prepared it on Day 2 of the first week of the plan; the ingredients and preparation instructions can be found there.
Afternoon Snack: Greek Yogurt with Cinnamon (Calories: 100 kcal | Protein: 18g | Fat: 0g | Carbs: 8g)
As you prepared it on Day 5 of the first week of the plan; the ingredients and preparation instructions can be found there.
Dinner: Baked Chicken Breast with Vegetables (Calories: 215 kcal | Protein: 36g | Fat: 3g | Carbs: 14g)
As you prepared it on Day 3 of the second week of the plan; the ingredients and preparation instructions can be found there.
Daily Total: 845 kcal | Protein: 134g | Fat: 11g | Carbs: 61g
Day 4
Breakfast: Egg White Scramble with Mushrooms (Calories: 125 kcal | Protein: 23g | Fat: 1g | Carbs: 5g)
As you prepared it on Day 3 of the first week of the plan; the ingredients and preparation instructions can be found there.
Morning Snack: Lean Ham with Vegetables (Calories: 90 kcal | Protein: 16g | Fat: 2g | Carbs: 4g)
As you prepared it on Day 5 of the first week of the plan; the ingredients and preparation instructions can be found there.
Lunch: Light Chicken Curry (Calories: 240 kcal | Protein: 43g | Fat: 4g | Carbs: 11g)
As you prepared it on Day 3 of the first week of the plan; the ingredients and preparation instructions can be found there.
Afternoon Snack: Protein Smoothie (Calories: 110 kcal | Protein: 23g | Fat: 2g | Carbs: 3g)
As you prepared it on Day 3 of the first week of the plan; the ingredients and preparation instructions can be found there.
Dinner: Salmon with Steamed Asparagus (Calories: 240 kcal | Protein: 30g | Fat: 11g | Carbs: 6g)
As you prepared it on Day 4 of the first week of the plan; the ingredients and preparation instructions can be found there.
Daily Total: 805 kcal | Protein: 135g | Fat: 20g | Carbs: 29g
Day 5
Breakfast: Protein Pancakes (Calories: 215 kcal | Protein: 28g | Fat: 2g | Carbs: 24g)
As you prepared it on Day 5 of the first week of the plan; the ingredients and preparation instructions can be found there.
Morning Snack: Egg Snack (Calories: 105 kcal | Protein: 16g | Fat: 4g | Carbs: 1g)
As you prepared it on Day 4 of the first week of the plan; the ingredients and preparation instructions can be found there.
Lunch: Beef Stir-fry with Kale (Calories: 230 kcal | Protein: 34g | Fat: 6g | Carbs: 10g)
As you prepared it on Day 5 of the first week of the plan; the ingredients and preparation instructions can be found there.
Afternoon Snack: Plain Kefir (Calories: 100 kcal | Protein: 9g | Fat: 2g | Carbs: 12g)
As you prepared it on Day 6 of the first week of the plan; the ingredients and preparation instructions can be found there.
Dinner: Shrimp Ragu with Zucchini Noodles (Calories: 155 kcal | Protein: 24g | Fat: 2g | Carbs: 12g)
As you prepared it on Day 2 of the second week of the plan; the ingredients and preparation instructions can be found there.
Daily Total: 805 kcal | Protein: 111g | Fat: 16g | Carbs: 59g
Day 6
Breakfast: Light Cottage Cheese Pancakes (Calories: 200 kcal | Protein: 30g | Fat: 2g | Carbs: 16g)
As you prepared it on Day 6 of the first week of the plan; the ingredients and preparation instructions can be found there.
Morning Snack: Plain Kefir with Berries (Calories: 105 kcal | Protein: 8g | Fat: 2g | Carbs: 14g)
As you prepared it on Day 2 of the first week of the plan; the ingredients and preparation instructions can be found there.
Lunch: Ground Turkey with Vegetables (Calories: 210 kcal | Protein: 32g | Fat: 4g | Carbs: 12g)
As you prepared it on Day 4 of the first week of the plan; the ingredients and preparation instructions can be found there.
Afternoon Snack: Cottage Cheese with Berries (Calories: 125 kcal | Protein: 18g | Fat: 3g | Carbs: 10g)
As you prepared it on Day 6 of the first week of the plan; the ingredients and preparation instructions can be found there.
Dinner: Tuna Salad Bowl (Calories: 195 kcal | Protein: 30g | Fat: 3g | Carbs: 15g)
As you prepared it on Day 5 of the second week of the plan; the ingredients and preparation instructions can be found there.
Daily Total: 835 kcal | Protein: 118g | Fat: 14g | Carbs: 67g
Day 7
Breakfast: Protein Smoothie Bowl (Calories: 230 kcal | Protein: 28g | Fat: 4g | Carbs: 24g)
As you prepared it on Day 7 of the first week of the plan; the ingredients and preparation instructions can be found there.
Morning Snack: Light Cheese and Ham Roll-ups (Calories: 95 kcal | Protein: 16g | Fat: 3g | Carbs: 2g)
As you prepared it on Day 2 of the first week of the plan; the ingredients and preparation instructions can be found there.
Lunch: Mediterranean-Style Chicken Breast (Calories: 235 kcal | Protein: 42g | Fat: 4g | Carbs: 11g)
As you prepared it on Day 6 of the first week of the plan; the ingredients and preparation instructions can be found there.
Afternoon Snack: Protein Shake (Calories: 120 kcal | Protein: 27g | Fat: 1g | Carbs: 2g)
As you prepared it on Day 1 of the second week of the plan; the ingredients and preparation instructions can be found there.
Dinner: White Fish with Steamed Broccoli (Calories: 180 kcal | Protein: 32g | Fat: 2g | Carbs: 9g)
As you prepared it on Day 1 of the first week of the plan; the ingredients and preparation instructions can be found there.
Daily Total: 860 kcal | Protein: 145g | Fat: 14g | Carbs: 48g
Important Note: This 4-week diet recommendation is for informational purposes only and is not equally suitable for everyone. How well this plan fits you depends on your gender, body weight, muscle mass, age, and activity level. (For example, a 32-year-old 80 kg man has completely different caloric needs than a 47-year-old 65 kg woman.)
Calculate how many calories you need with our calorie calculator here in the app – this way you can easily check which diet plan is suitable for you and how many calories you need per day.
Always make sure you don't end up in too large a calorie deficit or surplus, don't starve yourself, and don't overeat – neither extreme is healthy.
Your Grocery List for the Month
We’re leaving the full monthly shopping list for this meal plan here as a preview – join our app now and get access to the previous 3 weeks of the diet as well! Lose fat, build muscle, and reach your goal without suffering!
Diet Shopping List (for 4 Weeks)
Dairy Products and Eggs
- 5 kg plain Greek yogurt (0% fat)
- 4 kg low-fat quark
- 2.5 kg plain skyr
- 2 kg cottage cheese (light)
- 3 liters plain kefir (1% fat)
- 500g light cheese slices
- 60 eggs (or 2 liters liquid egg whites)
Protein Sources (Meat, Fish, Seafood)
- 6 kg chicken breast
- 500g chicken thigh fillet (skinless)
- 3 kg turkey breast
- 500g ground turkey breast (95% lean)
- 1 kg lean beef
- 800g lean ham
- 2 kg cod fillet
- 1 kg salmon fillet
- 500g tuna steak
- 500g pike-perch fillet
- 400g mackerel fillet
- 400g trout fillet
- 300g pangasius fillet
- 1 kg shrimp
- 400g calamari rings
- 300g cooked octopus
- 300g mussels
- 300g small shrimp
- 500g canned tuna (in water)
- 1 kg firm tofu
- 400g raw salmon (sushi-grade)
Protein Powder
- 2 kg protein powder (vanilla flavor)
- 1 kg protein powder (chocolate flavor)
Vegetables
- 3 kg spinach
- 2 kg mushrooms
- 4 kg mixed salad / iceberg lettuce / romaine lettuce
- 3 kg cucumber
- 2 kg tomatoes
- 1 kg cocktail tomatoes / cherry tomatoes
- 3 kg broccoli
- 2 kg cauliflower
- 1.5 kg carrot
- 2 kg bell peppers (mixed colors)
- 3 kg zucchini
- 1 kg eggplant
- 1.5 kg kale
- 1 kg green asparagus
- 1 kg green beans
- 1 kg butternut squash
- 300g napa cabbage
- 200g bamboo shoots
Fruits
- 2 kg mixed berries (frozen)
- 1 kg raspberries
- 1 kg strawberries
- 1 kg blueberries
- 500g apple
- 500g banana (can be frozen)
- 1 avocado
Grains and Flours
- 1.5 kg oats
- 500g oat flour
- 200g whole wheat mini tortillas
Canned Goods and Pantry Staples
- 1.5 liters tomato sauce (no added sugar)
- 300g canned corn
Spices, Flavorings, and Other
- Salt, pepper
- Cinnamon
- Vanilla extract / vanilla powder
- Thyme
- Rosemary
- Oregano
- Basil (fresh or dried)
- Dill
- Parsley
- Paprika powder
- Curry powder
- Turmeric
- Ginger (fresh or powdered)
- Chili
- Garlic (at least 10 cloves)
- Chives
- Lemon (at least 15)
- Balsamic vinegar
- Soy sauce
- Mustard
- Wasabi
- Honey (200g)
- Chia seeds (100g)
- Almond slices (50g)
- Cocoa powder (unsweetened, 100g)
- Stevia or other sweetener
- Almond milk (unsweetened, 5 liters)
- Cooking spray / olive oil spray
In Summary - Why is this diet effective?
A Few Additional Tips for Successful Weight Loss
- Water Intake: Drink at least 2-3 liters of water per day. Water aids metabolism, reduces hunger pangs, and supports fat burning.
- Sleep: Make sure you get at least 7-8 hours of sleep daily. Poor sleep disrupts your hormone balance and slows down weight loss.
- Exercise: Although this meal plan is effective on its own, exercise accelerates results and helps preserve muscle mass.
- Weighing Yourself: Weigh yourself once a week, always on the same day and under similar conditions (in the morning, on an empty stomach).
It's important to understand that there is no universal diet pattern that works the same for everyone. Your body is unique, and your caloric needs may vary depending on your age, gender, activity level, and metabolism.
That is why we highly recommend calculating your precise calorie goal with our online app, the GetFIT App - 1000 calories might be too low for you, get your personalized calorie plan here!
The application will show you exactly how much you should eat to achieve your goals, how many calories, grams of protein, fat, and carbohydrates. You can track your meals, access more recipes and diet plans, and receive personalized guidance.
This diet plan is an excellent starting point, but for your long-term success, it's worth fine-tuning your macros based on your own body's needs. Remember, weight loss is a journey, not a race. Be patient with yourself, follow the diet, exercise regularly, and you will reach your goal soon!
