1300 Calorie High-Protein Diet for Weight Loss | 4-Week Menu with 100g+ Protein

Day 1

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Breakfast: Egg White Omelette with Spinach and Tomato

• 200g egg whites
• 100g fresh spinach
• 80g tomato
• 5g olive oil
• Salt, pepper

Macros: 180 kcal | 32g Protein | 6g Fat | 6g Carbs

Whisk the egg whites, season them, then pour into a pan where you have already sautéed the spinach and tomato. Fold it when it's almost done.

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Morning Snack: Greek Yogurt with Berries

• 150g 0% Greek yogurt
• 80g raspberries or blueberries
• 5g honey substitute or stevia

Macros: 110 kcal | 18g Protein | 0g Fat | 14g Carbs

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Lunch: Grilled Chicken Breast with Broccoli and Quinoa

• 150g chicken breast
• 200g broccoli
• 40g quinoa (dry weight)
• 5g olive oil
• Garlic, lemon, salt, pepper

Macros: 380 kcal | 42g Protein | 8g Fat | 32g Carbs

Season the chicken breast with lemon juice, garlic, salt, and pepper, then grill or pan-fry. Cook the quinoa and steam the broccoli.

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Afternoon Snack: Quark Cream

• 120g low-fat quark
• 50g sliced cucumber

Macros: 95 kcal | 15g Protein | 1g Fat | 6g Carbs

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Dinner: Baked Cod with Vegetables

• 180g cod fillet
• 150g zucchini
• 100g mixed bell peppers
• 5g olive oil
• Lemon, thyme, salt, pepper

Macros: 235 kcal | 38g Protein | 6g Fat | 10g Carbs

Season the fish, bake in the oven at 180°C (350°F) for about 15 minutes. Sauté the vegetables in a pan with a little oil.

Daily Total: 1000 kcal | 145g Protein | 21g Fat | 68g Carbs

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Day 2

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Breakfast: Porridge with Cinnamon and Apple Chunks

• 40g rolled oats
• 200ml unsweetened almond milk
• 80g diced apple
• Cinnamon, sweetener

Macros: 210 kcal | 8g Protein | 5g Fat | 35g Carbs

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Morning Snack: Protein Shake

• 30g vanilla protein powder
• 200ml water
• 100g frozen banana

Macros: 165 kcal | 26g Protein | 1g Fat | 15g Carbs

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Lunch: Turkey Breast Salad with Avocado

• 140g sliced turkey breast
• 150g mixed salad greens
• 30g avocado
• 10g balsamic vinegar
• Cherry tomatoes, cucumber

Macros: 280 kcal | 38g Protein | 10g Fat | 12g Carbs

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Afternoon Snack: Hard-boiled Eggs

• 2 eggs (only 1 yolk)
• 100g carrot sticks

Macros: 120 kcal | 13g Protein | 5g Fat | 6g Carbs

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Dinner: Steamed Salmon with Asparagus

• 150g salmon fillet
• 200g green asparagus
• 5g olive oil
• Lemon, dill, salt, pepper

Macros: 285 kcal | 32g Protein | 15g Fat | 8g Carbs

Daily Total: 1060 kcal | 117g Protein | 36g Fat | 76g Carbs

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Day 3

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Breakfast: Cottage Cheese with Berries

• 150g low-fat cottage cheese
• 100g strawberries
• 10g chia seeds

Macros: 180 kcal | 22g Protein | 4g Fat | 16g Carbs

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Morning Snack: Broth

• 200ml vegetable broth
• 30g protein bread or crispbread
• Salt, pepper, parsley

Macros: 110 kcal | 8g Protein | 2g Fat | 16g Carbs

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Lunch: Beef Stew with Cauliflower Rice

• 130g lean beef
• 200g cauliflower rice
• 50g onion
• 80g tomato
• 5g olive oil
• Spices: paprika powder, salt, pepper

Macros: 310 kcal | 36g Protein | 12g Fat | 18g Carbs

Sauté the onion, add the meat, then the spices and tomato. Cook until tender. Meanwhile, grate the cauliflower to rice-sized pieces and steam it.

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Afternoon Snack: Almonds and Greek Yogurt

• 100g 0% Greek yogurt
• 10g almonds
• Cinnamon

Macros: 105 kcal | 13g Protein | 4g Fat | 6g Carbs

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Dinner: Baked Chicken Breast with Vegetables

• 160g chicken breast
• 150g eggplant
• 100g zucchini
• 5g olive oil
• Oregano, garlic, salt

Macros: 275 kcal | 40g Protein | 8g Fat | 14g Carbs

Daily Total: 980 kcal | 119g Protein | 30g Fat | 70g Carbs

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Day 4

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Breakfast: Protein Pancakes

• 40g rolled oats
• 100g egg whites
• 80g banana
• 5g honey
• Cinnamon

Macros: 235 kcal | 20g Protein | 3g Fat | 35g Carbs

Mix the oats, egg whites, banana, and cinnamon, then fry as pancakes. Drizzle with honey when serving.

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Morning Snack: Lean Ham Roll-ups with Bell Pepper

• 80g lean ham
• 100g sliced pointed pepper
• 50g Greek yogurt (for dipping)

Macros: 120 kcal | 18g Protein | 3g Fat | 8g Carbs

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Lunch: Seafood Salad

• 150g shrimp
• 100g mixed salad greens
• 50g cooked quinoa
• 50g cucumber
• 10g lemon vinaigrette
• Cherry tomatoes

Macros: 260 kcal | 32g Protein | 5g Fat | 24g Carbs

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Afternoon Snack: Green Protein Smoothie

• 25g protein powder
• 100g spinach
• 80g green apple
• 200ml water
• Ice

Macros: 140 kcal | 22g Protein | 1g Fat | 12g Carbs

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Dinner: Baked Pike-Perch with Broccoli

• 170g pike-perch fillet
• 200g broccoli
• 5g olive oil
• Lemon, white wine (for cooking), dill

Macros: 245 kcal | 42g Protein | 6g Fat | 10g Carbs

Daily Total: 1000 kcal | 134g Protein | 18g Fat | 89g Carbs

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Day 5

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Breakfast: Quark Omelette

• 150g egg whites
• 80g low-fat quark
• 50g tomato
• 5g olive oil
• Fresh basil

Macros: 195 kcal | 32g Protein | 6g Fat | 6g Carbs

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Morning Snack: Apple and Walnuts

• 120g apple
• 12g walnuts

Macros: 135 kcal | 3g Protein | 8g Fat | 18g Carbs

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Lunch: Turkey Curry with Brown Rice

• 140g turkey breast
• 40g brown rice (dry weight)
• 100g carrot
• 80g green peas
• 5g coconut oil
• Curry powder, ginger, garlic

Macros: 380 kcal | 40g Protein | 8g Fat | 38g Carbs

Cut the turkey into small cubes, sauté with spices, add the vegetables, and simmer together. Cook the rice separately.

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Afternoon Snack: Greek Yogurt with Cinnamon

• 130g 0% Greek yogurt
• Cinnamon, sweetener

Macros: 85 kcal | 17g Protein | 0g Fat | 8g Carbs

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Dinner: Baked Chicken Breast with Mushrooms and Asparagus

• 150g chicken breast
• 150g mushrooms
• 150g asparagus
• 5g olive oil
• Garlic, parsley, salt

Macros: 265 kcal | 42g Protein | 8g Fat | 10g Carbs

Daily Total: 1060 kcal | 134g Protein | 30g Fat | 80g Carbs

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Day 6

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Breakfast: Protein Shake with Blueberries

• 35g protein powder
• 100g blueberries
• 200ml almond milk
• Ice

Macros: 190 kcal | 30g Protein | 3g Fat | 16g Carbs

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Morning Snack: Egg White Muffins

• 150g egg whites
• 50g spinach
• 30g light feta cheese
• Spices

Macros: 125 kcal | 22g Protein | 3g Fat | 4g Carbs

Mix the ingredients, pour into muffin molds, and bake at 180°C (350°F) for 20 minutes.

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Lunch: Tuna Salad with Beans

• 120g canned tuna (in water)
• 60g cooked white beans
• 120g mixed salad greens
• 80g tomato
• 10g balsamic vinegar
• Onion, parsley

Macros: 280 kcal | 36g Protein | 3g Fat | 30g Carbs

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Afternoon Snack: Light Cheese with Vegetables

• 60g light cheese
• 100g bell pepper
• 80g cucumber

Macros: 130 kcal | 14g Protein | 5g Fat | 8g Carbs

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Dinner: Grilled Carp with Lemon Asparagus

• 180g carp fillet
• 200g asparagus
• 5g olive oil
• Lemon, dill, white wine

Macros: 255 kcal | 40g Protein | 8g Fat | 8g Carbs

Daily Total: 980 kcal | 142g Protein | 22g Fat | 66g Carbs

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Day 7

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Breakfast: Porridge with Protein Powder

• 40g rolled oats
• 20g protein powder
• 200ml almond milk
• 60g raspberries
• Cinnamon

Macros: 250 kcal | 22g Protein | 5g Fat | 32g Carbs

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Morning Snack: Quark Crackers

• 100g low-fat quark
• 20g whole wheat crackers
• Fresh herbs

Macros: 135 kcal | 16g Protein | 2g Fat | 14g Carbs

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Lunch: Chicken Breast Chili with Vegetables and Sweet Potato

• 140g chicken breast
• 100g sweet potato
• 100g bell pepper
• 50g onion
• 5g olive oil
• Chili, garlic, cumin

Macros: 340 kcal | 38g Protein | 7g Fat | 32g Carbs

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Afternoon Snack: Protein Pudding

• 150g low-fat cottage cheese
• 10g unsweetened cocoa powder
• Sweetener

Macros: 110 kcal | 18g Protein | 2g Fat | 8g Carbs

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Dinner: Baked Hake with Vegetables

• 170g hake fillet
• 150g zucchini
• 100g broccoli
• 5g olive oil
• Lemon, white wine, thyme

Macros: 245 kcal | 38g Protein | 7g Fat | 10g Carbs

Daily Total: 1080 kcal | 132g Protein | 23g Fat | 96g Carbs

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Day 1

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Breakfast: Grilled Chicken Breast with Broccoli and Quinoa

Macros: 380 kcal | 42g Protein | 8g Fat | 32g Carbs
You already had this meal for lunch on Week 01, Day 1. All the ingredients and preparation instructions can be found there.

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Morning Snack: Protein Shake with Black Currants

• 30g protein powder
• 100g black currants
• 200ml water
• Ice

Macros: 155 kcal | 26g Protein | 1g Fat | 12g Carbs

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Lunch: Baked Salmon with Fennel Salad

• 140g salmon fillet
• 150g fennel
• 100g arugula
• 40g cooked quinoa
• 5g olive oil
• Lemon, salt, pepper

Macros: 360 kcal | 34g Protein | 16g Fat | 24g Carbs

Slice the fennel thinly and sauté with a little oil. Season and cook the salmon. Serve with arugula and quinoa.

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Afternoon Snack: Celery Sticks with Almond Butter

• 100g celery
• 15g almond butter
• Cinnamon

Macros: 110 kcal | 3g Protein | 8g Fat | 6g Carbs

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Dinner: Grilled Turkey Breast with Ratatouille

• 160g turkey breast
• 100g eggplant
• 80g zucchini
• 80g tomato
• 5g olive oil
• Basil, oregano, garlic

Macros: 295 kcal | 42g Protein | 9g Fat | 16g Carbs

Daily Total: 1300 kcal | 147g Protein | 42g Fat | 90g Carbs

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Day 2

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Breakfast: Protein Pancakes

Macros: 235 kcal | 20g Protein | 3g Fat | 35g Carbs
You already had this meal for breakfast on Week 01, Day 4. The recipe can be found there.

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Morning Snack: Greek Yogurt with Walnuts

• 120g 0% Greek yogurt
• 10g walnuts
• Cinnamon

Macros: 120 kcal | 15g Protein | 5g Fat | 7g Carbs

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Lunch: Beef Stir-fry with Vegetables

• 130g lean beef
• 150g broccoli
• 80g carrot
• 50g bamboo shoots
• 5g sesame oil
• Soy sauce, ginger, garlic

Macros: 310 kcal | 36g Protein | 13g Fat | 16g Carbs

Cut the beef into thin strips, stir-fry quickly, then add the vegetables and spices.

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Afternoon Snack: Egg White Salad

• 150g boiled egg whites
• 80g iceberg lettuce
• 50g cucumber
• 10g light mayonnaise

Macros: 115 kcal | 20g Protein | 3g Fat | 4g Carbs

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Dinner: Baked Trout with Steamed Green Beans

• 170g trout fillet
• 200g green beans
• 5g olive oil
• Lemon, thyme, garlic

Macros: 270 kcal | 40g Protein | 9g Fat | 12g Carbs

Daily Total: 1050 kcal | 131g Protein | 33g Fat | 74g Carbs

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Day 3

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Breakfast: Cottage Cheese with Berries

Macros: 180 kcal | 22g Protein | 4g Fat | 16g Carbs
You already had this for breakfast on Week 01, Day 3. The recipe can be found there.

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Morning Snack: Protein Shake

Macros: 165 kcal | 26g Protein | 1g Fat | 15g Carbs
This was the morning snack on Week 01, Day 2. The recipe can be found there.

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Lunch: Chicken Tikka Masala with Brown Rice

• 140g chicken breast
• 40g brown rice (dry weight)
• 100g tomato
• 50g onion
• 5g coconut oil
• Tikka masala spice mix, yogurt

Macros: 370 kcal | 40g Protein | 9g Fat | 36g Carbs

Season the chicken with the tikka masala mix and a little yogurt, then cook. Prepare a tomato sauce with onion and spices, add the chicken. Serve with rice.

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Afternoon Snack: Homemade Sugar-Free Protein Bar

• 25g protein powder
• 10g chopped almonds
• 10g rolled oats
• Water, sweetener

Macros: 140 kcal | 22g Protein | 4g Fat | 8g Carbs

Knead the ingredients together, shape into a bar, and refrigerate for 1 hour.

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Dinner: Grilled Tuna Steak with Asparagus

• 160g tuna steak
• 200g asparagus
• 5g olive oil
• Soy sauce, lemon, ginger

Macros: 280 kcal | 48g Protein | 8g Fat | 8g Carbs

Daily Total: 1135 kcal | 158g Protein | 26g Fat | 83g Carbs

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Day 4

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Breakfast: Porridge with Protein Powder

Macros: 250 kcal | 22g Protein | 5g Fat | 32g Carbs
This was breakfast on Week 01, Day 7. The preparation is described there.

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Morning Snack: Lean Ham Salad Rolls

• 80g lean ham
• 100g iceberg lettuce leaves
• 50g tomato
• 50g cucumber
• 10g mustard

Macros: 115 kcal | 17g Protein | 3g Fat | 7g Carbs

Roll the ham in the lettuce leaves along with the vegetables.

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Lunch: Baked Skinless Chicken Thigh with Butternut Squash

• 140g skinless chicken thigh
• 150g butternut squash
• 100g kale
• 5g olive oil
• Rosemary, garlic, salt

Macros: 320 kcal | 38g Protein | 10g Fat | 22g Carbs

Dice the squash, season the chicken thigh, bake both at 200°C (400°F). Steam the kale.

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Afternoon Snack: Quark Cup with Cocoa

• 120g low-fat quark
• 10g unsweetened cocoa powder
• Sweetener, cinnamon

Macros: 105 kcal | 16g Protein | 2g Fat | 8g Carbs

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Dinner: Steamed Carp with Fennel Salad

• 170g carp fillet
• 150g fennel
• 100g arugula
• 5g olive oil
• Lemon, white wine, dill

Macros: 260 kcal | 38g Protein | 9g Fat | 10g Carbs

Daily Total: 1050 kcal | 131g Protein | 29g Fat | 79g Carbs

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Day 5

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Breakfast: Egg White Omelette with Spinach and Tomato

Macros: 180 kcal | 32g Protein | 6g Fat | 6g Carbs
This was breakfast on Week 01, Day 1. All details are there.

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Morning Snack: Apple and Cashews

• 120g apple
• 12g cashews

Macros: 135 kcal | 3g Protein | 7g Fat | 18g Carbs

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Lunch: Seafood Paella with Cauliflower Rice

• 80g shrimp
• 60g mussels
• 60g calamari
• 150g cauliflower rice
• 80g tomato
• 50g onion
• 5g olive oil
• Saffron, garlic, lemon

Macros: 310 kcal | 40g Protein | 8g Fat | 22g Carbs

Sauté the onion, add the seafood, then the cauliflower rice and spices. Cook together, drizzle with lemon juice when serving.

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Afternoon Snack: Greek Yogurt with Berries

Macros: 110 kcal | 18g Protein | 0g Fat | 14g Carbs
This was the morning snack on Week 01, Day 1. The recipe is there.

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Dinner: Baked Chicken Breast with Vegetables

Macros: 275 kcal | 40g Protein | 8g Fat | 14g Carbs
This was dinner on Week 01, Day 3. The preparation can be found there.

Daily Total: 1010 kcal | 133g Protein | 29g Fat | 74g Carbs

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Day 6

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Breakfast: Protein Shake with Blueberries

Macros: 190 kcal | 30g Protein | 3g Fat | 16g Carbs
This was breakfast on Week 01, Day 6. The recipe can be found there.

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Morning Snack: Hard-boiled Eggs

Macros: 120 kcal | 13g Protein | 5g Fat | 6g Carbs
This was the afternoon snack on Week 01, Day 2. The preparation is there.

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Lunch: Turkey Fajitas in a Salad Bowl (Lettuce Wraps)

• 140g turkey breast strips
• 100g bell pepper
• 50g red onion
• 150g iceberg lettuce leaves (instead of tortilla)
• 5g olive oil
• Fajita spice mix, lime

Macros: 290 kcal | 40g Protein | 8g Fat | 18g Carbs

Season the turkey, sauté with the pepper and onion. Use the lettuce leaves instead of tortillas and wrap the meat in them.

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Afternoon Snack: Light Cheese with Vegetables

Macros: 130 kcal | 14g Protein | 5g Fat | 8g Carbs
This was the afternoon snack on Week 01, Day 6. All the info is there.

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Dinner: Baked Pike-Perch with Broccoli

Macros: 245 kcal | 42g Protein | 6g Fat | 10g Carbs
This was dinner on Week 01, Day 4. The recipe can be found there.

Daily Total: 975 kcal | 139g Protein | 27g Fat | 58g Carbs

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Day 7

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Breakfast: Quark Omelette

Macros: 195 kcal | 32g Protein | 6g Fat | 6g Carbs
This was breakfast on Week 01, Day 5. The recipe is there.

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Morning Snack: Green Protein Smoothie

Macros: 140 kcal | 22g Protein | 1g Fat | 12g Carbs
This was the afternoon snack on Week 01, Day 4. All details are there.

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Lunch: Beef Chili with Beans

• 120g lean beef
• 80g cooked kidney beans
• 100g tomato
• 50g red onion
• 5g olive oil
• Chili powder, cumin, garlic, oregano

Macros: 340 kcal | 38g Protein | 10g Fat | 28g Carbs

Brown the meat, add the onion, spices, tomatoes, and beans. Simmer together on low heat for 30 minutes.

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Afternoon Snack: Almonds and Greek Yogurt

Macros: 105 kcal | 13g Protein | 4g Fat | 6g Carbs
This was the afternoon snack on Week 01, Day 3. The recipe can be found there.

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Dinner: Baked Cod with Vegetables

Macros: 235 kcal | 38g Protein | 6g Fat | 10g Carbs
This was dinner on Week 01, Day 1. The preparation is described there.

Daily Total: 1015 kcal | 143g Protein | 27g Fat | 62g Carbs

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Day 1

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Breakfast: Protein Pancakes

Macros: 235 kcal | 20g Protein | 3g Fat | 35g Carbs
This was breakfast on Week 01, Day 4. The recipe can be found there.

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Morning Snack: Cottage Cheese with Mixed Seeds

• 130g low-fat cottage cheese
• 10g pumpkin seeds
• Cinnamon

Macros: 130 kcal | 18g Protein | 5g Fat | 6g Carbs

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Lunch: Greek-Style Chicken Breast with Tzatziki

• 150g chicken breast
• 150g Greek yogurt (0%)
• 80g cucumber
• 40g cooked bulgur
• 5g olive oil
• Garlic, lemon, oregano, dill

Macros: 360 kcal | 48g Protein | 8g Fat | 28g Carbs

Season the chicken breast with Greek spices and cook. Prepare tzatziki sauce from the yogurt, cucumber, and garlic. Serve with bulgur.

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Afternoon Snack: Protein Pudding

Macros: 110 kcal | 18g Protein | 2g Fat | 8g Carbs
This was the afternoon snack on Week 01, Day 7. The preparation is there.

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Dinner: Grilled Mackerel with Roasted Vegetables

• 160g mackerel fillet
• 120g eggplant
• 100g zucchini
• 5g olive oil
• Lemon, rosemary, garlic

Macros: 290 kcal | 32g Protein | 16g Fat | 10g Carbs

Daily Total: 1125 kcal | 136g Protein | 34g Fat | 87g Carbs

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Day 2

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Breakfast: Porridge with Protein Powder

Macros: 250 kcal | 22g Protein | 5g Fat | 32g Carbs
This was breakfast on Week 01, Day 7. The recipe is there.

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Morning Snack: Quark Crackers

Macros: 135 kcal | 16g Protein | 2g Fat | 14g Carbs
This was the morning snack on Week 01, Day 7. All details are there.

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Lunch: Venison Goulash with Cabbage

• 130g venison
• 150g cabbage stew
• 50g onion
• 80g tomato
• 5g olive oil
• Juniper berries, bay leaf, pepper

Macros: 320 kcal | 40g Protein | 11g Fat | 18g Carbs

Brown the venison, add the onion and spices, then cook until tender. Prepare the cabbage separately without cream, using a little oil.

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Afternoon Snack: Egg White Salad

Macros: 115 kcal | 20g Protein | 3g Fat | 4g Carbs
This was the afternoon snack on Week 02, Day 2. The recipe is there.

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Dinner: Steamed Salmon with Asparagus

Macros: 285 kcal | 32g Protein | 15g Fat | 8g Carbs
This was dinner on Week 01, Day 2. The preparation can be found there.

Daily Total: 1105 kcal | 130g Protein | 36g Fat | 76g Carbs

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Day 3

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Breakfast: Egg White Omelette with Spinach and Tomato

Macros: 180 kcal | 32g Protein | 6g Fat | 6g Carbs
This was breakfast on Week 01, Day 1. The recipe can be found there.

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Morning Snack: Protein Shake with Black Currants

Macros: 155 kcal | 26g Protein | 1g Fat | 12g Carbs
This was the morning snack on Week 02, Day 1. The preparation is there.

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Lunch: Turkey Breast Medallions with Sweet Potato and Kale

• 140g turkey breast
• 120g sweet potato
• 150g kale
• 5g olive oil
• Savory, garlic, salt

Macros: 350 kcal | 40g Protein | 8g Fat | 32g Carbs

Cut the turkey into medallions and cook. Dice the sweet potato and roast it. Steam the kale.

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Afternoon Snack: Celery Sticks with Almond Butter

Macros: 110 kcal | 3g Protein | 8g Fat | 6g Carbs
This was the afternoon snack on Week 02, Day 1. The recipe is there.

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Dinner: Baked Chicken Breast with Mushrooms and Asparagus

Macros: 265 kcal | 42g Protein | 8g Fat | 10g Carbs
This was dinner on Week 01, Day 5. All the info can be found there.

Daily Total: 1060 kcal | 143g Protein | 31g Fat | 66g Carbs

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Day 4

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Breakfast: Cottage Cheese with Berries

Macros: 180 kcal | 22g Protein | 4g Fat | 16g Carbs
This was breakfast on Week 01, Day 3. The recipe is there.

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Morning Snack: Greek Yogurt with Walnuts

Macros: 120 kcal | 15g Protein | 5g Fat | 7g Carbs
This was the morning snack on Week 02, Day 2. The preparation can be found there.

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Lunch: Chicken Teriyaki with Broccoli and Jasmine Rice

• 140g chicken breast
• 200g broccoli
• 35g jasmine rice (dry weight)
• 5g sesame oil
• Sugar-free teriyaki sauce, sesame seeds, ginger

Macros: 360 kcal | 42g Protein | 8g Fat | 34g Carbs

Cut the chicken into thin strips, stir-fry, and drizzle with teriyaki sauce. Steam the broccoli and cook the rice.

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Afternoon Snack: Homemade Sugar-Free Protein Bar

Macros: 140 kcal | 22g Protein | 4g Fat | 8g Carbs
This was the afternoon snack on Week 02, Day 3. The recipe is there.

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Dinner: Grilled Carp with Lemon Asparagus

Macros: 255 kcal | 40g Protein | 8g Fat | 8g Carbs
This was dinner on Week 01, Day 6. The preparation can be found there.

Daily Total: 1055 kcal | 141g Protein | 29g Fat | 73g Carbs

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Day 5

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Breakfast: Quark Omelette

Macros: 195 kcal | 32g Protein | 6g Fat | 6g Carbs
This was breakfast on Week 01, Day 5. The recipe can be found there.

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Morning Snack: Apple and Cashews

Macros: 135 kcal | 3g Protein | 7g Fat | 18g Carbs
This was the morning snack on Week 02, Day 5. All the info is there.

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Lunch: Tuna Poke Bowl with Cauliflower Rice

• 130g tuna (fresh or sushi-grade)
• 150g cauliflower rice
• 50g avocado
• 50g cucumber
• 50g edamame beans
• 5g sesame oil
• Soy sauce, wasabi, ginger

Macros: 350 kcal | 38g Protein | 15g Fat | 20g Carbs

Dice the tuna, steam the cauliflower rice, and arrange all ingredients in a bowl. Drizzle with soy sauce.

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Afternoon Snack: Lean Ham Salad Rolls

Macros: 115 kcal | 17g Protein | 3g Fat | 7g Carbs
This was the morning snack on Week 02, Day 4. The recipe is there.

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Dinner: Baked Hake with Vegetables

Macros: 245 kcal | 38g Protein | 7g Fat | 10g Carbs
This was dinner on Week 01, Day 7. The preparation can be found there.

Daily Total: 1040 kcal | 128g Protein | 38g Fat | 61g Carbs

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Day 6

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Breakfast: Protein Shake with Blueberries

Macros: 190 kcal | 30g Protein | 3g Fat | 16g Carbs
This was breakfast on Week 01, Day 6. The recipe can be found there.

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Morning Snack: Egg White Muffins

Macros: 125 kcal | 22g Protein | 3g Fat | 4g Carbs
This was the morning snack on Week 01, Day 6. The preparation is there.

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Lunch: Asian-Style Chicken Salad

• 140g chicken breast
• 120g mixed salad greens
• 80g red cabbage
• 50g carrot
• 40g Brussels sprouts
• 5g sesame oil
• Soy sauce, ginger, lime, cilantro

Macros: 310 kcal | 40g Protein | 9g Fat | 20g Carbs

Grill the chicken and slice it. Cut the vegetables into thin strips and mix. For the dressing, mix soy sauce, lime, and ginger.

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Afternoon Snack: Quark Cup with Cocoa

Macros: 105 kcal | 16g Protein | 2g Fat | 8g Carbs
This was the afternoon snack on Week 02, Day 4. The recipe is there.

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Dinner: Baked Trout with Steamed Green Beans

Macros: 270 kcal | 40g Protein | 9g Fat | 12g Carbs
This was dinner on Week 02, Day 2. The preparation can be found there.

Daily Total: 1000 kcal | 148g Protein | 26g Fat | 60g Carbs

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Day 7

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Breakfast: Porridge with Cinnamon and Apple Chunks

Macros: 210 kcal | 8g Protein | 5g Fat | 35g Carbs
This was breakfast on Week 01, Day 2. The recipe can be found there.

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Morning Snack: Protein Shake

Macros: 165 kcal | 26g Protein | 1g Fat | 15g Carbs
This was the morning snack on Week 01, Day 2. All details are there.

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Lunch: Lamb with Vegetables and Couscous

• 120g lean lamb
• 100g eggplant
• 80g zucchini
• 40g couscous (dry weight)
• 5g olive oil
• Rosemary, garlic, mint, lemon

Macros: 360 kcal | 36g Protein | 12g Fat | 32g Carbs

Brown the lamb, cook the vegetables, prepare the couscous. Serve together with fresh mint.

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Afternoon Snack: Apple and Walnuts

Macros: 135 kcal | 3g Protein | 8g Fat | 18g Carbs
This was the morning snack on Week 01, Day 5. The recipe is there.

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Dinner: Steamed Carp with Fennel Salad

Macros: 260 kcal | 38g Protein | 9g Fat | 10g Carbs
This was dinner on Week 02, Day 4. The preparation can be found there.

Daily Total: 1130 kcal | 111g Protein | 35g Fat | 110g Carbs

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Day 1

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Breakfast: Protein Pancakes

Macros: 235 kcal | 20g Protein | 3g Fat | 35g Carbs
This was breakfast on Week 01, Day 4. The recipe can be found there.

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Morning Snack: Cottage Cheese with Mixed Seeds

Macros: 130 kcal | 18g Protein | 5g Fat | 6g Carbs
This was the morning snack on Week 03, Day 1. The preparation is there.

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Lunch: Chicken Madras Curry with Brown Rice

• 140g chicken breast
• 40g brown rice (dry weight)
• 100g carrot
• 80g green peas
• 5g coconut oil
• Madras curry powder, light coconut milk, garlic, ginger

Macros: 380 kcal | 42g Protein | 9g Fat | 36g Carbs

Sauté the diced chicken, add the curry and a little light coconut milk, then the vegetables. Simmer together and serve with rice.

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Afternoon Snack: Greek Yogurt with Cinnamon

Macros: 85 kcal | 17g Protein | 0g Fat | 8g Carbs
This was the afternoon snack on Week 01, Day 5. The recipe can be found there.

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Dinner: Grilled Tuna Steak with Asparagus

Macros: 280 kcal | 48g Protein | 8g Fat | 8g Carbs
This was dinner on Week 02, Day 3. All the info can be found there.

Daily Total: 1110 kcal | 145g Protein | 25g Fat | 93g Carbs

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Day 2

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Breakfast: Egg White Omelette with Spinach and Tomato

Macros: 180 kcal | 32g Protein | 6g Fat | 6g Carbs
This was breakfast on Week 01, Day 1. The recipe can be found there.

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Morning Snack: Celery Sticks with Almond Butter

Macros: 110 kcal | 3g Protein | 8g Fat | 6g Carbs
This was the morning snack on Week 02, Day 1. The preparation is there.

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Lunch: Ground Turkey Ragu with Whole Wheat Pasta

• 130g ground turkey breast
• 50g whole wheat penne (dry weight)
• 100g tomato
• 50g onion
• 5g olive oil
• Basil, oregano, garlic

Macros: 380 kcal | 40g Protein | 9g Fat | 38g Carbs

Prepare a bolognese sauce from the ground turkey, tomatoes, and spices. Cook the pasta and mix with the sauce.

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Afternoon Snack: Green Protein Smoothie

Macros: 140 kcal | 22g Protein | 1g Fat | 12g Carbs
This was the afternoon snack on Week 01, Day 4. The recipe is there.

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Dinner: Baked Pike-Perch with Broccoli

Macros: 245 kcal | 42g Protein | 6g Fat | 10g Carbs
This was dinner on Week 01, Day 4. The preparation can be found there.

Daily Total: 1055 kcal | 139g Protein | 30g Fat | 72g Carbs

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Day 3

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Breakfast: Porridge with Protein Powder

Macros: 250 kcal | 22g Protein | 5g Fat | 32g Carbs
This was breakfast on Week 01, Day 7. The recipe can be found there.

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Morning Snack: Protein Shake with Black Currants

Macros: 155 kcal | 26g Protein | 1g Fat | 12g Carbs
This was the morning snack on Week 02, Day 1. The preparation is there.

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Lunch: Game Meat Stew with Pearl Barley

• 120g venison
• 40g pearl barley
• 100g carrot
• 80g celery
• 50g onion
• 5g olive oil
• Bay leaf, juniper berries, thyme

Macros: 340 kcal | 36g Protein | 10g Fat | 30g Carbs

Brown the diced venison, add the vegetables, pearl barley, and water. Cook until tender with spices.

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Afternoon Snack: Hard-boiled Eggs

Macros: 120 kcal | 13g Protein | 5g Fat | 6g Carbs
This was the afternoon snack on Week 01, Day 2. The recipe is there.

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Dinner: Baked Mackerel with Roasted Vegetables

Macros: 290 kcal | 32g Protein | 16g Fat | 10g Carbs
This was dinner on Week 03, Day 1. All the info can be found there.

Daily Total: 1155 kcal | 129g Protein | 37g Fat | 90g Carbs

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Day 4

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Breakfast: Cottage Cheese with Berries

Macros: 180 kcal | 22g Protein | 4g Fat | 16g Carbs
This was breakfast on Week 01, Day 3. The recipe can be found there.

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Morning Snack: Lean Ham Roll-ups with Bell Pepper

Macros: 120 kcal | 18g Protein | 3g Fat | 8g Carbs
This was the morning snack on Week 01, Day 4. The preparation is there.

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Lunch: Chicken Stroganoff with Brown Pasta

• 140g chicken breast
• 50g brown penne (dry weight)
• 100g mushrooms
• 50g onion
• 60g 0% Greek yogurt
• 5g olive oil
• Mustard, paprika, parsley

Macros: 380 kcal | 44g Protein | 9g Fat | 36g Carbs

Sauté the chicken, add the mushrooms and onion, season. At the end, stir in the yogurt and mustard. Serve with pasta.

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Afternoon Snack: Almonds and Greek Yogurt

Macros: 105 kcal | 13g Protein | 4g Fat | 6g Carbs
This was the afternoon snack on Week 01, Day 3. The recipe is there.

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Dinner: Steamed Salmon with Asparagus

Macros: 285 kcal | 32g Protein | 15g Fat | 8g Carbs
This was dinner on Week 01, Day 2. The preparation can be found there.

Daily Total: 1070 kcal | 129g Protein | 35g Fat | 74g Carbs

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Day 5

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Breakfast: Quark Omelette

Macros: 195 kcal | 32g Protein | 6g Fat | 6g Carbs
This was breakfast on Week 01, Day 5. The recipe can be found there.

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Morning Snack: Protein Shake

Macros: 165 kcal | 26g Protein | 1g Fat | 15g Carbs
This was the morning snack on Week 01, Day 2. The preparation is there.

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Lunch: Chicken Enchilada Bowl with Cauliflower Rice

• 140g chicken breast
• 150g cauliflower rice
• 80g cooked black beans
• 50g tomato
• 30g onion
• 5g olive oil
• Chili, cumin, lime, cilantro

Macros: 360 kcal | 42g Protein | 9g Fat | 30g Carbs

Season the chicken with Mexican spices and sauté. Steam the cauliflower rice. Serve in a bowl with beans, tomatoes, and lime.

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Afternoon Snack: Homemade Sugar-Free Protein Bar

Macros: 140 kcal | 22g Protein | 4g Fat | 8g Carbs
This was the afternoon snack on Week 02, Day 3. The recipe is there.

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Dinner: Baked Chicken Breast with Vegetables

Macros: 275 kcal | 40g Protein | 8g Fat | 14g Carbs
This was dinner on Week 01, Day 3. All the info can be found there.

Daily Total: 1135 kcal | 162g Protein | 28g Fat | 73g Carbs

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Day 6

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Breakfast: Protein Shake with Blueberries

Macros: 190 kcal | 30g Protein | 3g Fat | 16g Carbs
This was breakfast on Week 01, Day 6. The recipe can be found there.

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Morning Snack: Quark Crackers

Macros: 135 kcal | 16g Protein | 2g Fat | 14g Carbs
This was the morning snack on Week 01, Day 7. The preparation is there.

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Lunch: Tuna Salad with Beans

Macros: 280 kcal | 36g Protein | 3g Fat | 30g Carbs
This was lunch on Week 01, Day 6. The recipe can be found there.

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Afternoon Snack: Light Cheese with Vegetables

Macros: 130 kcal | 14g Protein | 5g Fat | 8g Carbs
This was the afternoon snack on Week 01, Day 6. All the info is there.

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Dinner: Grilled Turkey Breast with Ratatouille

Macros: 295 kcal | 42g Protein | 9g Fat | 16g Carbs
This was dinner on Week 02, Day 1. The preparation can be found there.

Daily Total: 1030 kcal | 138g Protein | 22g Fat | 84g Carbs

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Day 7

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Breakfast: Porridge with Cinnamon and Apple Chunks

Macros: 210 kcal | 8g Protein | 5g Fat | 35g Carbs
This was breakfast on Week 01, Day 2. The recipe can be found there.

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Morning Snack: Greek Yogurt with Berries

Macros: 110 kcal | 18g Protein | 0g Fat | 14g Carbs
This was the morning snack on Week 01, Day 1. The preparation is there.

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Lunch: Moroccan-Style Chicken with Couscous

• 140g chicken breast
• 50g couscous (dry weight)
• 80g butternut squash
• 60g cooked chickpeas
• 5g olive oil
• Turmeric, cumin, cinnamon, ginger, coriander seeds

Macros: 380 kcal | 42g Protein | 9g Fat | 38g Carbs

Season the chicken with Moroccan spices and cook. Dice and roast the butternut squash. Prepare the couscous and serve together with the chickpeas.

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Afternoon Snack: Egg White Salad

Macros: 115 kcal | 20g Protein | 3g Fat | 4g Carbs
This was the afternoon snack on Week 02, Day 2. The recipe is there.

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Dinner: Baked Cod with Vegetables

Macros: 235 kcal | 38g Protein | 6g Fat | 10g Carbs
This was dinner on Week 01, Day 1. All the info can be found there.

Daily Total: 1050 kcal | 126g Protein | 23g Fat | 101g Carbs

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Shopping List - Complete 4-Week List

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Meats and Fish

• Chicken breast: 4500g
• Turkey breast: 1800g
• Lean beef: 650g
• Venison: 130g
• Deer meat: 120g
• Lean lamb: 120g
• Chicken thigh (skinless): 140g
• Lean ham: 240g
• Salmon fillet: 440g
• Cod fillet: 530g
• Pike-perch fillet: 340g
• Carp fillet: 680g
• Hake fillet: 340g
• Trout fillet: 340g
• Canned tuna (in water): 240g
• Fresh tuna steak: 290g
• Shrimp: 230g
• Mussels: 60g
• Calamari: 60g
• Mackerel fillet: 320g

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Eggs and Dairy Products

• Eggs: 30 pieces (full eggs)
• Egg whites: 2500g (or about 80 eggs worth of whites)
• 0% Greek yogurt: 2500g
• Low-fat quark: 900g
• Low-fat cottage cheese: 680g
• Light feta cheese: 30g
• Light cheese: 120g
• Unsweetened almond milk: 2000ml
• Light coconut milk: 100ml

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Protein Powder and Supplements

• Vanilla protein powder: 500g
• Unflavored protein powder: 200g

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Grains and Seeds

• Rolled oats: 400g
• Quinoa: 240g
• Brown rice: 240g
• Jasmine rice: 35g
• Bulgur: 40g
• Couscous: 90g
• Pearl barley: 40g
• Whole wheat penne pasta: 100g
• Brown penne pasta: 50g
• Whole wheat crackers: 20g
• Protein bread/crispbread: 30g
• Chia seeds: 10g
• Almonds: 80g
• Walnuts: 50g
• Cashews: 36g
• Pumpkin seeds: 10g
• Sesame seeds: small amount for garnish

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Vegetables

• Fresh spinach: 600g
• Broccoli: 1600g
• Zucchini: 1200g
• Eggplant: 570g
• Mixed bell peppers: 680g
• Pointed peppers: 200g
• Tomatoes: 1500g
• Cherry tomatoes: 200g
• Cucumber: 1000g
• Carrots: 800g
• Celery: 180g
• Asparagus: 1800g
• Mushrooms: 250g
• Kale: 300g
• Butternut squash: 350g
• Sweet potato: 220g
• Cauliflower (for rice): 1350g
• Mixed salad greens: 870g
• Iceberg lettuce: 600g
• Arugula: 200g
• Red cabbage: 80g
• Cabbage (for stew): 150g
• Green peas: 160g
• Green beans: 400g
• Fennel: 300g
• Brussels sprouts: 40g
• Bamboo shoots: 50g
• Avocado: 2 pieces (approx. 110g)

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Onion and Garlic

• Red onion: 1200g
• Garlic: 3-4 heads

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Legumes

• White beans (cooked or canned): 120g
• Kidney beans (cooked or canned): 160g
• Black beans (cooked or canned): 80g
• Chickpeas (cooked or canned): 60g
• Edamame beans: 50g

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Fruits

• Banana: 180g
• Apple: 600g
• Raspberries: 160g
• Blueberries: 180g
• Strawberries: 100g
• Black currants: 200g
• Frozen banana: 100g
• Green apple: 160g
• Lemon: 10-12 pieces
• Lime: 3-4 pieces

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Oils and Dressings

• Olive oil: 300ml
• Coconut oil: 15ml
• Sesame oil: 20ml
• Balsamic vinegar: 30ml

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Spices and Flavorings

• Salt, pepper: basic amount
• Cinnamon: 1 container
• Oregano: 1 package
• Basil (fresh and dried): 2 bunches fresh + dried
• Thyme: 1 package
• Rosemary: 1 package
• Parsley (fresh): 3 bunches
• Dill (fresh): 2 bunches
• Cilantro (fresh and seeds): 1 bunch fresh + seeds
• Paprika powder: 1 container
• Chili powder: 1 container
• Cumin: 1 container
• Turmeric: 1 container
• Ginger (fresh and ground): 1 piece fresh + ground
• Curry powder: 1 container
• Tikka masala spice: 1 container
• Madras curry: 1 container
• Fajita seasoning: 1 package
• Sugar-free teriyaki sauce: 1 bottle
• Soy sauce: 1 bottle
• Mustard: 1 bottle
• Bay leaf: 1 package
• Juniper berries: 1 package
• Saffron: 1 small package
• Wasabi: small amount

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Other

• Sweetener or stevia: 1 container
• Honey or honey substitute: 50g
• Light mayonnaise: 1 small jar
• Unsweetened cocoa powder: 30g
• White wine (for cooking): 1 small bottle

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Important Information

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Fluid Intake: Drink at least 2-3 liters of water daily. With a high-protein diet, this is essential for kidney health and proper metabolism.

Exercise: If you work out, note that you may need to eat more on training days. This diet is primarily optimized for a sedentary lifestyle. If you exercise intensely 3-4 times a week, consider increasing the plan by 100-200 calories.

Flexibility: If you don't like a particular meal, replace it with another meal that has similar macros. For example, if you don't like fish, use chicken breast or turkey instead.

Hunger Pangs: The first 3-5 days can be difficult as your body gets used to the lower calorie intake. This is normal. High-protein foods help, but expect to feel some hunger initially.

Results: Weigh yourself once a week, always at the same time, preferably in the morning on an empty stomach. Don't expect miracles in the first week, as the body can lose or retain water. Weight loss will start to stabilize from the second week onwards.

If you don't see results after 2-3 weeks, you are probably eating too many or too few calories. Check your portions and your scale.

Vitamin Deficiency: On a low-calorie diet, it's advisable to take a multivitamin and an omega-3 supplement to ensure you get all the micronutrients.

Rest: Sleep is just as important as the diet. Get at least 7-8 hours of sleep per night, as sleep deprivation slows down weight loss and increases hunger.