1400 Calorie High-Protein Diet for Weight Loss | 4-Week Detailed Meal Plan
1.) First Week of your Diet :
Day 1
Breakfast: Protein Cottage Cheese Pasta, Sweet Version
- 180g low-fat quark
- 50g cooked pasta (whole wheat)
- 80g strawberries
- 10g honey
- Cinnamon, vanilla
Preparation: Cook the pasta, mix it with the quark, cinnamon, and vanilla. Top with strawberries and drizzle with honey.
Calories: 310 kcal | Protein: 28g | Fat: 3g | Carbs: 42g
Morning Snack: Almond Protein Shake
- 30g vanilla protein powder
- 250ml almond milk (unsweetened)
- 10g almonds
- Ice
Preparation: Blend all ingredients until smooth.
Calories: 170 kcal | Protein: 30g | Fat: 5g | Carbs: 4g
Lunch: Chicken Breast Salad Buddha Bowl
- 150g chicken breast
- 80g cooked quinoa
- 100g mixed salad greens
- 80g grated carrot
- 60g tomato
- 1 tablespoon balsamic vinegar
- Lemon juice
Preparation: Pan-fry the seasoned chicken breast, cook the quinoa, arrange in a bowl with the salad and vegetables, drizzle with balsamic vinegar.
Calories: 360 kcal | Protein: 42g | Fat: 6g | Carbs: 35g
Afternoon Snack: Greek Yogurt with Blueberries
- 200g plain Greek yogurt (0%)
- 70g blueberries
- 5g chia seeds
Preparation: Place the yogurt in a bowl, top with blueberries and chia seeds.
Calories: 150 kcal | Protein: 20g | Fat: 2g | Carbs: 15g
Dinner: Salmon with Asparagus and Mashed Sweet Potato
- 120g salmon fillet
- 120g green asparagus
- 100g sweet potato
- Lemon, dill
Preparation: Bake the salmon in the oven with lemon and dill, steam the asparagus, boil the sweet potato and mash until smooth.
Calories: 340 kcal | Protein: 32g | Fat: 12g | Carbs: 28g
Daily Total: 1330 kcal | Protein: 152g | Fat: 28g | Carbs: 124g
Day 2
Breakfast: Protein Pancakes with Berries
- 4 egg whites
- 40g oat flour
- 20g vanilla protein powder
- 100g raspberries
- Cinnamon, vanilla
Preparation: Mix the batter until smooth, fry thin pancakes in a non-stick pan, serve with raspberries.
Calories: 280 kcal | Protein: 32g | Fat: 3g | Carbs: 32g
Morning Snack: Cottage Cheese Toast
- 150g cottage cheese (light)
- 1 slice whole wheat bread (40g)
- 80g cherry tomatoes
- Basil
Preparation: Toast the bread, spread with cottage cheese, top with halved tomatoes and basil.
Calories: 200 kcal | Protein: 22g | Fat: 4g | Carbs: 22g
Lunch: Asian-Style Turkey Stir-fry
- 150g turkey breast strips
- 100g broccoli
- 80g carrot
- 70g bell pepper
- 60g baby corn
- Soy sauce, ginger, garlic
Preparation: Stir-fry all the vegetables and the turkey in a wok or pan, season with soy sauce, ginger, and garlic.
Calories: 310 kcal | Protein: 42g | Fat: 4g | Carbs: 28g
Afternoon Snack: Plain Kefir with Almonds
- 250ml plain kefir (1.5%)
- 15g almonds
- Cinnamon
Preparation: Pour the kefir into a glass, add chopped almonds and cinnamon.
Calories: 180 kcal | Protein: 11g | Fat: 8g | Carbs: 15g
Dinner: Chicken and Vegetable Curry with Brown Rice
- 130g chicken breast
- 80g cooked brown rice
- 100g cauliflower
- 80g zucchini
- 100g tomato sauce
- Curry, turmeric, coconut milk spray
Preparation: Prepare a light curry sauce from tomatoes and spices, add the chicken and vegetables, cook until tender, serve with brown rice.
Calories: 370 kcal | Protein: 40g | Fat: 5g | Carbs: 44g
Daily Total: 1340 kcal | Protein: 147g | Fat: 24g | Carbs: 141g
Day 3
Breakfast: Porridge with a Protein Boost
- 50g rolled oats
- 250ml almond milk
- 20g chocolate protein powder
- 80g banana
- 10g peanut butter
- Cinnamon
Preparation: Cook the oats with almond milk, stir in the protein powder, top with sliced banana and peanut butter, sprinkle with cinnamon.
Calories: 380 kcal | Protein: 28g | Fat: 9g | Carbs: 48g
Morning Snack: Egg and Ham Mini Sandwich
- 2 whole hard-boiled eggs
- 1 slice lean ham (30g)
- 1 slice whole wheat bread (40g)
- Lettuce leaf, mustard
Preparation: Toast the bread, top with sliced egg, ham, lettuce, and mustard.
Calories: 240 kcal | Protein: 20g | Fat: 10g | Carbs: 18g
Lunch: Beef Stir-fry with Vegetable Noodles
- 130g lean beef
- 80g cooked pasta (whole wheat)
- 100g broccoli
- 80g carrot
- 60g onion
- Soy sauce, garlic
Preparation: Stir-fry the beef strips, add the vegetables, mix with the cooked pasta, season with soy sauce.
Calories: 380 kcal | Protein: 38g | Fat: 8g | Carbs: 42g
Afternoon Snack: Skyr with Berries
- 180g plain skyr
- 80g mixed berries
Preparation: Mix the skyr with the berries.
Calories: 140 kcal | Protein: 22g | Fat: 1g | Carbs: 14g
Dinner: Tuna Steak with Mediterranean Salad
- 130g tuna steak
- 120g mixed salad greens
- 80g cucumber
- 70g tomato
- 50g feta cheese (light)
- Olive oil spray, lemon, oregano
Preparation: Grill the tuna, prepare a salad with the vegetables and feta cheese, drizzle with lemon and olive oil.
Calories: 280 kcal | Protein: 40g | Fat: 9g | Carbs: 10g
Daily Total: 1420 kcal | Protein: 148g | Fat: 37g | Carbs: 132g
Day 4
Breakfast: Quark Omelette with Vegetables
- 120g low-fat quark
- 3 egg whites
- 60g spinach
- 50g mushrooms
- 50g tomato
- Salt, pepper, garlic
Preparation: Mix the quark with the egg whites, sauté the vegetables, pour the mixture over them, and cook through.
Calories: 200 kcal | Protein: 30g | Fat: 4g | Carbs: 10g
Morning Snack: Homemade Protein Bar
- 40g oat flour
- 30g vanilla protein powder
- 15g peanut butter
- 50ml water
- 10g honey
Preparation: Mix all ingredients, shape into a bar, and refrigerate for 2 hours.
Calories: 260 kcal | Protein: 28g | Fat: 6g | Carbs: 28g
Lunch: Stuffed Chicken Breast with Spinach and Cheese
- 160g chicken breast
- 80g spinach
- 40g light mozzarella
- 100g butternut squash (side)
- 80g broccoli (side)
- Garlic, basil
Preparation: Cut a pocket into the chicken breast, stuff with spinach and cheese, bake in the oven, serve with steamed vegetables.
Calories: 340 kcal | Protein: 50g | Fat: 9g | Carbs: 18g
Afternoon Snack: Greek Yogurt with Cinnamon and Walnuts
- 180g Greek yogurt (0%)
- 10g walnuts
- Cinnamon, vanilla
Preparation: Mix the yogurt with cinnamon, sprinkle with chopped walnuts.
Calories: 170 kcal | Protein: 18g | Fat: 6g | Carbs: 10g
Dinner: Shrimp Ragu with Zucchini Spaghetti
- 140g shrimp
- 200g zucchini (spiralized)
- 100g tomato sauce
- Garlic, chili, basil
Preparation: Sauté the garlic, add the shrimp and tomato sauce, serve with zucchini noodles.
Calories: 200 kcal | Protein: 30g | Fat: 3g | Carbs: 15g
Daily Total: 1170 kcal | Protein: 156g | Fat: 28g | Carbs: 81g
Day 5
Breakfast: Sweet Potato Toast with Avocado and Egg
- 100g sweet potato (sliced and toasted)
- 1 whole egg
- 40g avocado
- Salt, pepper, chili flakes
Preparation: Slice the sweet potato, toast or bake it, prepare the egg as desired (fried or scrambled), spread with avocado.
Calories: 280 kcal | Protein: 12g | Fat: 12g | Carbs: 32g
Morning Snack: Lean Ham and Vegetable Rolls
- 100g lean ham
- 80g cucumber
- 80g bell pepper
- Mustard
Preparation: Roll vegetable strips in the ham, drizzle with mustard.
Calories: 130 kcal | Protein: 22g | Fat: 3g | Carbs: 6g
Lunch: Salmon Bowl with Quinoa
- 130g salmon fillet
- 70g cooked quinoa
- 100g kale
- 70g grated carrot
- 50g avocado
- Lemon-honey dressing
Preparation: Bake the salmon, cook the quinoa, steam the kale, arrange in a bowl with avocado, drizzle with dressing.
Calories: 420 kcal | Protein: 36g | Fat: 18g | Carbs: 32g
Afternoon Snack: Cottage Cheese with Cocoa
- 150g cottage cheese
- 10g unsweetened cocoa powder
- Stevia
Preparation: Mix the cottage cheese with cocoa powder and sweetener.
Calories: 130 kcal | Protein: 20g | Fat: 3g | Carbs: 6g
Dinner: Ground Turkey Ragu with Whole Wheat Pasta
- 120g ground turkey breast
- 70g cooked pasta (whole wheat)
- 100g tomato sauce
- 60g zucchini
- 50g eggplant
- Oregano, basil
Preparation: Brown the ground turkey, add the vegetables and tomato sauce, simmer together, serve with pasta.
Calories: 330 kcal | Protein: 34g | Fat: 5g | Carbs: 38g
Daily Total: 1290 kcal | Protein: 124g | Fat: 41g | Carbs: 114g
Day 6
Breakfast: Protein Smoothie Bowl
- 30g chocolate protein powder
- 200ml almond milk
- 100g frozen banana
- 50g strawberries
- 10g shredded coconut
- 10g sliced almonds
Preparation: Blend the protein powder, almond milk, and banana until smooth, pour into a bowl, decorate with strawberries, coconut, and almonds.
Calories: 310 kcal | Protein: 30g | Fat: 8g | Carbs: 32g
Morning Snack: Plain Kefir with Muesli
- 250ml plain kefir (1.5%)
- 30g unsweetened muesli
Preparation: Pour the kefir into a glass, add the muesli.
Calories: 200 kcal | Protein: 12g | Fat: 6g | Carbs: 26g
Lunch: Mediterranean-Style Chicken Breast
- 150g chicken breast
- 100g butternut squash
- 80g zucchini
- 70g eggplant
- 60g tomato
- Olive oil spray, oregano, garlic
Preparation: Dice the chicken and vegetables, place on a baking sheet, season, and bake at 200°C (400°F) for 30 minutes.
Calories: 290 kcal | Protein: 42g | Fat: 5g | Carbs: 22g
Afternoon Snack: Walnut Quark Cream
- 150g low-fat quark
- 10g chopped walnuts
- Cinnamon, vanilla
Preparation: Mix the quark smooth with cinnamon and vanilla, sprinkle with walnuts.
Calories: 160 kcal | Protein: 22g | Fat: 6g | Carbs: 6g
Dinner: Cod Steak with Green Beans and Potatoes
- 140g cod fillet
- 120g green beans
- 80g boiled potatoes
- Lemon, parsley
Preparation: Bake or pan-fry the fish with lemon, boil the potatoes, and steam the green beans.
Calories: 280 kcal | Protein: 36g | Fat: 3g | Carbs: 30g
Daily Total: 1240 kcal | Protein: 142g | Fat: 28g | Carbs: 116g
Day 7
Breakfast: Scrambled Eggs with Eggplant and Feta
- 2 whole eggs
- 1 egg white
- 80g eggplant
- 40g feta cheese (light)
- 50g tomato
- Oregano
Preparation: Sauté the eggplant, pour in the beaten eggs, crumble the feta on top, add the tomatoes, and cook through.
Calories: 280 kcal | Protein: 22g | Fat: 16g | Carbs: 12g
Morning Snack: Almond Protein Shake
Calories: 170 kcal | Protein: 30g | Fat: 5g | Carbs: 4g
(You had this on Day 1 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Lunch: Asian-Style Turkey Stir-fry
Calories: 310 kcal | Protein: 42g | Fat: 4g | Carbs: 28g
(You had this on Day 2 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Afternoon Snack: Greek Yogurt with Blueberries
Calories: 150 kcal | Protein: 20g | Fat: 2g | Carbs: 15g
(You had this on Day 1 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Dinner: Baked Trout with Asparagus
- 140g trout fillet
- 150g green asparagus
- 50g cooked brown rice
- Lemon, dill, sliced almonds (5g)
Preparation: Bake the trout in the oven with lemon and dill, steam the asparagus, toast the almonds, serve with rice.
Calories: 320 kcal | Protein: 38g | Fat: 10g | Carbs: 20g
Daily Total: 1230 kcal | Protein: 152g | Fat: 37g | Carbs: 79g
2.) Second week of the plan :
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Day 1
Breakfast: Protein Cottage Cheese Pasta, Sweet Version
Calories: 310 kcal | Protein: 28g | Fat: 3g | Carbs: 42g
(You had this on Day 1 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Morning Snack: Cottage Cheese Toast
Calories: 200 kcal | Protein: 22g | Fat: 4g | Carbs: 22g
(You had this on Day 2 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Lunch: Pork Loin with Roasted Vegetables
- 130g pork loin (lean)
- 100g butternut squash
- 80g broccoli
- 70g carrot
- Rosemary, garlic
Preparation: Roast the seasoned pork loin, place the vegetables in a baking dish alongside it, and roast together.
Calories: 320 kcal | Protein: 38g | Fat: 8g | Carbs: 26g
Afternoon Snack: Plain Kefir with Almonds
Calories: 180 kcal | Protein: 11g | Fat: 8g | Carbs: 15g
(You had this on Day 2 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Dinner: Sea Fish Salad Bowl
- 130g pike-perch fillet
- 100g mixed salad greens
- 80g cucumber
- 70g tomato
- 60g canned corn
- Lemon juice, balsamic vinegar
Preparation: Cook the fish, prepare a salad with the vegetables and corn, drizzle with lemon dressing.
Calories: 260 kcal | Protein: 34g | Fat: 4g | Carbs: 24g
Daily Total: 1270 kcal | Protein: 133g | Fat: 27g | Carbs: 129g
Day 2
Breakfast: Protein Pancakes with Berries
Calories: 280 kcal | Protein: 32g | Fat: 3g | Carbs: 32g
(You had this on Day 2 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Morning Snack: Lean Ham and Vegetable Rolls
Calories: 130 kcal | Protein: 22g | Fat: 3g | Carbs: 6g
(You had this on Day 5 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Lunch: Chicken Breast Salad Buddha Bowl
Calories: 360 kcal | Protein: 42g | Fat: 6g | Carbs: 35g
(You had this on Day 1 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Afternoon Snack: Skyr with Berries
Calories: 140 kcal | Protein: 22g | Fat: 1g | Carbs: 14g
(You had this on Day 3 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Dinner: Tofu Stir-fry with Pasta
- 120g firm tofu
- 80g cooked pasta (whole wheat)
- 100g broccoli
- 80g bell pepper
- 60g carrot
- Soy sauce, ginger, sesame seeds (5g)
Preparation: Fry the tofu cubes, stir-fry the vegetables, mix with the cooked pasta, season with soy sauce and ginger.
Calories: 350 kcal | Protein: 22g | Fat: 10g | Carbs: 48g
Daily Total: 1260 kcal | Protein: 140g | Fat: 23g | Carbs: 135g
Day 3
Breakfast: Porridge with a Protein Boost
Calories: 380 kcal | Protein: 28g | Fat: 9g | Carbs: 48g
(You had this on Day 3 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Morning Snack: Egg and Ham Mini Sandwich
Calories: 240 kcal | Protein: 20g | Fat: 10g | Carbs: 18g
(You had this on Day 3 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Lunch: Asian-Style Turkey Stir-fry
Calories: 310 kcal | Protein: 42g | Fat: 4g | Carbs: 28g
(You had this 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 and Walnuts
Calories: 170 kcal | Protein: 18g | Fat: 6g | Carbs: 10g
(You had this on Day 4 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Dinner: Grilled Mackerel with Eggplant
- 120g mackerel fillet
- 120g eggplant
- 80g zucchini
- 70g tomato
- Lemon, oregano, garlic
Preparation: Grill or bake the mackerel, sauté the vegetables, season with oregano and lemon.
Calories: 290 kcal | Protein: 28g | Fat: 14g | Carbs: 14g
Daily Total: 1390 kcal | Protein: 136g | Fat: 43g | Carbs: 118g
Day 4
Breakfast: Quark Omelette with Vegetables
Calories: 200 kcal | Protein: 30g | Fat: 4g | Carbs: 10g
(You had this on Day 4 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Morning Snack: Homemade Protein Bar
Calories: 260 kcal | Protein: 28g | Fat: 6g | Carbs: 28g
(You had this on Day 4 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Lunch: Beef Stir-fry with Vegetable Noodles
Calories: 380 kcal | Protein: 38g | Fat: 8g | Carbs: 42g
(You had this on Day 3 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Afternoon Snack: Cottage Cheese with Cocoa
Calories: 130 kcal | Protein: 20g | Fat: 3g | Carbs: 6g
(You had this on Day 5 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Dinner: Salmon with Asparagus and Mashed Sweet Potato
Calories: 340 kcal | Protein: 32g | Fat: 12g | Carbs: 28g
(You had this on Day 1 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Daily Total: 1310 kcal | Protein: 148g | Fat: 33g | Carbs: 114g
Day 5
Breakfast: Sweet Potato Toast with Avocado and Egg
Calories: 280 kcal | Protein: 12g | Fat: 12g | Carbs: 32g
(You had this on Day 5 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Morning Snack: Almond Protein Shake
Calories: 170 kcal | Protein: 30g | Fat: 5g | Carbs: 4g
(You had this on Day 1 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Lunch: Chicken and Vegetable Curry with Brown Rice
Calories: 370 kcal | Protein: 40g | Fat: 5g | Carbs: 44g
(You had this on Day 2 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Afternoon Snack: Walnut Quark Cream
Calories: 160 kcal | Protein: 22g | Fat: 6g | Carbs: 6g
(You had this on Day 6 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Dinner: Calamari Rings on a Bed of Salad
- 130g fried calamari rings
- 120g iceberg lettuce
- 80g tomato
- 60g cucumber
- Lemon juice, garlic
Preparation: Fry the calamari rings with garlic, serve on fresh salad, drizzle with lemon juice.
Calories: 200 kcal | Protein: 32g | Fat: 3g | Carbs: 10g
Daily Total: 1180 kcal | Protein: 136g | Fat: 31g | Carbs: 96g
Day 6
Breakfast: Protein Smoothie Bowl
Calories: 310 kcal | Protein: 30g | Fat: 8g | Carbs: 32g
(You had this on Day 6 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Morning Snack: Plain Kefir with Muesli
Calories: 200 kcal | Protein: 12g | Fat: 6g | Carbs: 26g
(You had this on Day 6 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Lunch: Stuffed Chicken Breast with Spinach and Cheese
Calories: 340 kcal | Protein: 50g | Fat: 9g | Carbs: 18g
(You had this on Day 4 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Afternoon Snack: Greek Yogurt with Blueberries
Calories: 150 kcal | Protein: 20g | Fat: 2g | Carbs: 15g
(You had this on Day 1 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Dinner: Ground Turkey Ragu with Whole Wheat Pasta
Calories: 330 kcal | Protein: 34g | Fat: 5g | Carbs: 38g
(You had this on Day 5 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Daily Total: 1330 kcal | Protein: 146g | Fat: 30g | Carbs: 129g
Day 7
Breakfast: Scrambled Eggs with Eggplant and Feta
Calories: 280 kcal | Protein: 22g | Fat: 16g | Carbs: 12g
(You had this on Day 7 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Morning Snack: Cottage Cheese Toast
Calories: 200 kcal | Protein: 22g | Fat: 4g | Carbs: 22g
(You had this 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: 290 kcal | Protein: 42g | Fat: 5g | Carbs: 22g
(You had this on Day 6 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Afternoon Snack: Skyr with Berries
Calories: 140 kcal | Protein: 22g | Fat: 1g | Carbs: 14g
(You had this on Day 3 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Dinner: Shrimp Ragu with Zucchini Spaghetti
Calories: 200 kcal | Protein: 30g | Fat: 3g | Carbs: 15g
(You had this on Day 4 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Daily Total: 1110 kcal | Protein: 138g | Fat: 29g | Carbs: 85g
3.) Third Week of the Plan :
Day 1
Breakfast: Protein Cottage Cheese Pasta, Sweet Version
Calories: 310 kcal | Protein: 28g | Fat: 3g | Carbs: 42g
(You had this on Day 1 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Morning Snack: Lean Ham and Vegetable Rolls
Calories: 130 kcal | Protein: 22g | Fat: 3g | Carbs: 6g
(You had this on Day 5 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Lunch: Roasted Chicken Thigh Fillet with Quinoa
- 140g chicken thigh fillet (skinless)
- 80g cooked quinoa
- 100g butternut squash
- 80g broccoli
- Thyme, rosemary
Preparation: Roast the seasoned chicken thigh, cook the quinoa, steam the vegetables.
Calories: 370 kcal | Protein: 40g | Fat: 10g | Carbs: 35g
Afternoon Snack: Plain Kefir with Almonds
Calories: 180 kcal | Protein: 11g | Fat: 8g | Carbs: 15g
(You had this on Day 2 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Dinner: Mediterranean-Style Octopus Salad
- 120g cooked octopus
- 100g mixed salad greens
- 80g tomato
- 60g cucumber
- 40g feta cheese (light)
- Lemon juice, olive oil spray, oregano
Preparation: Chop the octopus, mix with the vegetables and feta cheese, drizzle with lemon dressing.
Calories: 230 kcal | Protein: 30g | Fat: 7g | Carbs: 12g
Daily Total: 1220 kcal | Protein: 131g | Fat: 31g | Carbs: 110g
Day 2
Breakfast: Protein Pancakes with Berries
Calories: 280 kcal | Protein: 32g | Fat: 3g | Carbs: 32g
(You had this on Day 2 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Morning Snack: Egg and Ham Mini Sandwich
Calories: 240 kcal | Protein: 20g | Fat: 10g | Carbs: 18g
(You had this on Day 3 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Lunch: Salmon Bowl with Quinoa
Calories: 420 kcal | Protein: 36g | Fat: 18g | Carbs: 32g
(You had this on Day 5 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Afternoon Snack: Cottage Cheese with Cocoa
Calories: 130 kcal | Protein: 20g | Fat: 3g | Carbs: 6g
(You had this on Day 5 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Dinner: Mussel Ragu with Whole Wheat Pasta
- 120g mussels (cleaned)
- 70g cooked pasta (whole wheat)
- 100g tomato sauce
- Garlic, parsley, chili
Preparation: Sauté the garlic, add the mussels and tomato sauce, simmer together, serve with pasta.
Calories: 280 kcal | Protein: 26g | Fat: 4g | Carbs: 36g
Daily Total: 1350 kcal | Protein: 134g | Fat: 38g | Carbs: 124g
Day 3
Breakfast: Porridge with a Protein Boost
Calories: 380 kcal | Protein: 28g | Fat: 9g | Carbs: 48g
(You had this on Day 3 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Morning Snack: Almond Protein Shake
Calories: 170 kcal | Protein: 30g | Fat: 5g | Carbs: 4g
(You had this on Day 1 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Lunch: Chicken Breast Salad Buddha Bowl
Calories: 360 kcal | Protein: 42g | Fat: 6g | Carbs: 35g
(You had this on Day 1 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Afternoon Snack: Greek Yogurt with Cinnamon and Walnuts
Calories: 170 kcal | Protein: 18g | Fat: 6g | Carbs: 10g
(You had this on Day 4 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Dinner: Tuna Steak with Mediterranean Salad
Calories: 280 kcal | Protein: 40g | Fat: 9g | Carbs: 10g
(You had this on Day 3 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Daily Total: 1360 kcal | Protein: 158g | Fat: 35g | Carbs: 107g
Day 4
Breakfast: Quark Omelette with Vegetables
Calories: 200 kcal | Protein: 30g | Fat: 4g | Carbs: 10g
(You had this on Day 4 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Morning Snack: Homemade Protein Bar
Calories: 260 kcal | Protein: 28g | Fat: 6g | Carbs: 28g
(You had this on Day 4 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Lunch: Asian-Style Turkey Stir-fry
Calories: 310 kcal | Protein: 42g | Fat: 4g | Carbs: 28g
(You had this on Day 2 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Afternoon Snack: Skyr with Berries
Calories: 140 kcal | Protein: 22g | Fat: 1g | Carbs: 14g
(You had this on Day 3 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Dinner: Baked Sea Fish with Vegetables
- 130g pangasius fillet
- 120g butternut squash
- 80g zucchini
- 70g broccoli
- Lemon, thyme
Preparation: Place the fish and vegetables in a baking dish, season with lemon and thyme, bake at 200°C (400°F) for 25 minutes.
Calories: 250 kcal | Protein: 32g | Fat: 4g | Carbs: 24g
Daily Total: 1160 kcal | Protein: 154g | Fat: 19g | Carbs: 104g
Day 5
Breakfast: Sweet Potato Toast with Avocado and Egg
Calories: 280 kcal | Protein: 12g | Fat: 12g | Carbs: 32g
(You had this on Day 5 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Morning Snack: Cottage Cheese Toast
Calories: 200 kcal | Protein: 22g | Fat: 4g | Carbs: 22g
(You had this on Day 2 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Lunch: Beef Stir-fry with Vegetable Noodles
Calories: 380 kcal | Protein: 38g | Fat: 8g | Carbs: 42g
(You had this on Day 3 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Afternoon Snack: Walnut Quark Cream
Calories: 160 kcal | Protein: 22g | Fat: 6g | Carbs: 6g
(You had this on Day 6 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)
- 60g cooked brown rice
- 80g cucumber
- 60g avocado
- 50g lettuce
- Soy sauce, wasabi, ginger
Preparation: Dice the salmon, arrange in a bowl with rice and vegetables, serve with soy sauce.
Calories: 350 kcal | Protein: 28g | Fat: 14g | Carbs: 30g
Daily Total: 1370 kcal | Protein: 122g | Fat: 44g | Carbs: 132g
Day 6
Breakfast: Protein Smoothie Bowl
Calories: 310 kcal | Protein: 30g | Fat: 8g | Carbs: 32g
(You had this on Day 6 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Morning Snack: Plain Kefir with Muesli
Calories: 200 kcal | Protein: 12g | Fat: 6g | Carbs: 26g
(You had this on Day 6 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Lunch: Chicken and Vegetable Curry with Brown Rice
Calories: 370 kcal | Protein: 40g | Fat: 5g | Carbs: 44g
(You had this on Day 2 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Afternoon Snack: Greek Yogurt with Blueberries
Calories: 150 kcal | Protein: 20g | Fat: 2g | Carbs: 15g
(You had this on Day 1 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Dinner: Shrimp Salad with Avocado
- 130g shrimp
- 100g iceberg lettuce
- 80g tomato
- 60g cucumber
- 50g avocado
- Lemon juice, chili flakes
Preparation: Mix the shrimp with the vegetables and avocado, drizzle with lemon juice.
Calories: 220 kcal | Protein: 28g | Fat: 8g | Carbs: 12g
Daily Total: 1250 kcal | Protein: 130g | Fat: 29g | Carbs: 129g
Day 7
Breakfast: Scrambled Eggs with Eggplant and Feta
Calories: 280 kcal | Protein: 22g | Fat: 16g | Carbs: 12g
(You had this on Day 7 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Morning Snack: Lean Ham and Vegetable Rolls
Calories: 130 kcal | Protein: 22g | Fat: 3g | Carbs: 6g
(You had this on Day 5 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Lunch: Mediterranean-Style Chicken Breast
Calories: 290 kcal | Protein: 42g | Fat: 5g | Carbs: 22g
(You had this on Day 6 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Afternoon Snack: Cottage Cheese with Cocoa
Calories: 130 kcal | Protein: 20g | Fat: 3g | Carbs: 6g
(You had this on Day 5 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Dinner: Baked Trout with Asparagus
Calories: 320 kcal | Protein: 38g | Fat: 10g | Carbs: 20g
(You had this on Day 7 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Daily Total: 1150 kcal | Protein: 144g | Fat: 37g | Carbs: 66g
4.) Fourth week of the Plan
Day 1
Breakfast: Protein Cottage Cheese Pasta, Sweet Version
Calories: 310 kcal | Protein: 28g | Fat: 3g | Carbs: 42g
(You had this on Day 1 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Morning Snack: Almond Protein Shake
Calories: 170 kcal | Protein: 30g | Fat: 5g | Carbs: 4g
(You had this on Day 1 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Lunch: Pork Loin with Roasted Vegetables
Calories: 320 kcal | Protein: 38g | Fat: 8g | Carbs: 26g
(You had this on Day 1 of the second week of the plan; the ingredients and preparation instructions can be found there.)
Afternoon Snack: Skyr with Berries
Calories: 140 kcal | Protein: 22g | Fat: 1g | Carbs: 14g
(You had this on Day 3 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Dinner: Chicken Stew with Brown Rice
- 130g chicken breast, cubed
- 70g cooked brown rice
- 100g tomato sauce
- 80g zucchini
- 60g carrot
- Curry, turmeric, basil
Preparation: Sauté the chicken, add the vegetables and spiced tomato sauce, simmer together, serve with rice.
Calories: 340 kcal | Protein: 38g | Fat: 4g | Carbs: 42g
Daily Total: 1280 kcal | Protein: 156g | Fat: 21g | Carbs: 128g
Day 2
Breakfast: Protein Pancakes with Berries
Calories: 280 kcal | Protein: 32g | Fat: 3g | Carbs: 32g
(You had this on Day 2 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Morning Snack: Cottage Cheese Toast
Calories: 200 kcal | Protein: 22g | Fat: 4g | Carbs: 22g
(You had this on Day 2 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Lunch: Chicken Breast Salad Buddha Bowl
Calories: 360 kcal | Protein: 42g | Fat: 6g | Carbs: 35g
(You had this on Day 1 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Afternoon Snack: Plain Kefir with Almonds
Calories: 180 kcal | Protein: 11g | Fat: 8g | Carbs: 15g
(You had this on Day 2 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Dinner: Cod Steak with Green Beans and Potatoes
Calories: 280 kcal | Protein: 36g | Fat: 3g | Carbs: 30g
(You had this on Day 6 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Daily Total: 1300 kcal | Protein: 143g | Fat: 24g | Carbs: 134g
Day 3
Breakfast: Porridge with a Protein Boost
Calories: 380 kcal | Protein: 28g | Fat: 9g | Carbs: 48g
(You had this on Day 3 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Morning Snack: Egg and Ham Mini Sandwich
Calories: 240 kcal | Protein: 20g | Fat: 10g | Carbs: 18g
(You had this on Day 3 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Lunch: Asian-Style Turkey Stir-fry
Calories: 310 kcal | Protein: 42g | Fat: 4g | Carbs: 28g
(You had this 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 and Walnuts
Calories: 170 kcal | Protein: 18g | Fat: 6g | Carbs: 10g
(You had this on Day 4 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Dinner: Salmon with Asparagus and Mashed Sweet Potato
Calories: 340 kcal | Protein: 32g | Fat: 12g | Carbs: 28g
(You had this on Day 1 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Daily Total: 1440 kcal | Protein: 140g | Fat: 41g | Carbs: 132g
Day 4
Breakfast: Quark Omelette with Vegetables
Calories: 200 kcal | Protein: 30g | Fat: 4g | Carbs: 10g
(You had this on Day 4 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Morning Snack: Homemade Protein Bar
Calories: 260 kcal | Protein: 28g | Fat: 6g | Carbs: 28g
(You had this on Day 4 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Lunch: Stuffed Chicken Breast with Spinach and Cheese
Calories: 340 kcal | Protein: 50g | Fat: 9g | Carbs: 18g
(You had this on Day 4 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Afternoon Snack: Cottage Cheese with Cocoa
Calories: 130 kcal | Protein: 20g | Fat: 3g | Carbs: 6g
(You had this on Day 5 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Dinner: Beef Stir-fry with Vegetable Noodles
Calories: 380 kcal | Protein: 38g | Fat: 8g | Carbs: 42g
(You had this on Day 3 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Daily Total: 1310 kcal | Protein: 166g | Fat: 30g | Carbs: 104g
Day 5
Breakfast: Sweet Potato Toast with Avocado and Egg
Calories: 280 kcal | Protein: 12g | Fat: 12g | Carbs: 32g
(You had this on Day 5 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Morning Snack: Lean Ham and Vegetable Rolls
Calories: 130 kcal | Protein: 22g | Fat: 3g | Carbs: 6g
(You had this on Day 5 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Lunch: Salmon Bowl with Quinoa
Calories: 420 kcal | Protein: 36g | Fat: 18g | Carbs: 32g
(You had this on Day 5 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Afternoon Snack: Walnut Quark Cream
Calories: 160 kcal | Protein: 22g | Fat: 6g | Carbs: 6g
(You had this on Day 6 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Dinner: Ground Turkey Ragu with Whole Wheat Pasta
Calories: 330 kcal | Protein: 34g | Fat: 5g | Carbs: 38g
(You had this on Day 5 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Daily Total: 1320 kcal | Protein: 126g | Fat: 44g | Carbs: 114g
Day 6
Breakfast: Protein Smoothie Bowl
Calories: 310 kcal | Protein: 30g | Fat: 8g | Carbs: 32g
(You had this on Day 6 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Morning Snack: Plain Kefir with Muesli
Calories: 200 kcal | Protein: 12g | Fat: 6g | Carbs: 26g
(You had this on Day 6 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Lunch: Chicken and Vegetable Curry with Brown Rice
Calories: 370 kcal | Protein: 40g | Fat: 5g | Carbs: 44g
(You had this on Day 2 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Afternoon Snack: Greek Yogurt with Blueberries
Calories: 150 kcal | Protein: 20g | Fat: 2g | Carbs: 15g
(You had this on Day 1 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Dinner: Shrimp Ragu with Zucchini Spaghetti
Calories: 200 kcal | Protein: 30g | Fat: 3g | Carbs: 15g
(You had this on Day 4 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Daily Total: 1230 kcal | Protein: 132g | Fat: 24g | Carbs: 132g
Day 7
Breakfast: Scrambled Eggs with Eggplant and Feta
Calories: 280 kcal | Protein: 22g | Fat: 16g | Carbs: 12g
(You had this on Day 7 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Morning Snack: Almond Protein Shake
Calories: 170 kcal | Protein: 30g | Fat: 5g | Carbs: 4g
(You had this on Day 1 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Lunch: Mediterranean-Style Chicken Breast
Calories: 290 kcal | Protein: 42g | Fat: 5g | Carbs: 22g
(You had this on Day 6 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Afternoon Snack: Skyr with Berries
Calories: 140 kcal | Protein: 22g | Fat: 1g | Carbs: 14g
(You had this on Day 3 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Dinner: Tuna Steak with Mediterranean Salad
Calories: 280 kcal | Protein: 40g | Fat: 9g | Carbs: 10g
(You had this on Day 3 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Daily Total: 1160 kcal | Protein: 156g | Fat: 36g | Carbs: 62g
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!
Shopping List (for 4 Weeks)
Dairy Products and Eggs
- 4 kg low-fat quark
- 5 kg plain Greek yogurt (0% fat)
- 2.5 kg plain skyr
- 2 kg cottage cheese (light)
- 3 liters plain kefir (1.5% fat)
- 500g light mozzarella cheese
- 400g feta cheese (light)
- 48 eggs (or 1.5 liters liquid egg whites)
Protein Sources (Meat, Fish, Seafood)
- 7 kg chicken breast
- 500g chicken thigh fillet (skinless)
- 3.5 kg turkey breast
- 500g ground turkey breast (95% lean)
- 1.2 kg lean beef
- 500g pork loin (lean)
- 1 kg lean ham
- 1.5 kg salmon fillet
- 1 kg cod fillet
- 500g tuna steak
- 500g pike-perch fillet
- 300g mackerel fillet
- 300g trout fillet
- 300g pangasius fillet
- 1.2 kg shrimp
- 300g calamari rings
- 300g cooked octopus
- 300g mussels (cleaned)
- 800g firm tofu
- 300g raw salmon (sushi-grade)
Protein Powder
- 2 kg protein powder (vanilla flavor)
- 1 kg protein powder (chocolate flavor)
Vegetables
- 2 kg spinach
- 1 kg mushrooms
- 5 kg mixed salad / iceberg lettuce
- 3 kg cucumber
- 2.5 kg tomatoes
- 800g cherry tomatoes
- 3 kg broccoli
- 1.5 kg cauliflower
- 2 kg carrots
- 2 kg bell peppers (mixed colors)
- 3 kg zucchini
- 1.5 kg eggplant
- 1.5 kg kale
- 1 kg green asparagus
- 800g green beans
- 2 kg butternut squash
- 500g onion
- 200g baby corn
Fruits
- 1.5 kg mixed berries (frozen or fresh)
- 1 kg strawberries
- 800g raspberries
- 800g blueberries
- 500g banana (can be frozen)
- 2 avocados
Grains and Flours
- 2 kg rolled oats
- 500g oat flour
- 1.5 kg whole wheat pasta
- 500g quinoa
- 500g brown rice
- 400g whole wheat bread
- 300g unsweetened muesli
Nuts and Seeds
- 300g almonds
- 200g walnuts
- 100g chia seeds
- 50g sesame seeds
- 200g peanut butter
Canned Goods and Pantry Staples
- 2 liters tomato sauce (no added sugar)
- 300g canned corn
Other
- 1.5 kg sweet potato
- 500g potatoes
Spices, Flavorings, and Other
- Salt, pepper
- Cinnamon
- Vanilla extract
- Thyme
- Rosemary
- Oregano
- Basil (fresh or dried)
- Dill
- Parsley
- Curry powder
- Turmeric
- Ginger (fresh or powdered)
- Chili / chili flakes
- Garlic (at least 15 cloves)
- Lemon (at least 20)
- Balsamic vinegar
- Soy sauce
- Mustard
- Wasabi
- Honey (200g)
- Unsweetened cocoa powder (150g)
- Shredded coconut (50g)
- Stevia or other sweetener
- Unsweetened almond milk (6 liters)
- Cooking spray / olive oil spray
In Summary - Why is this diet effective?
Additional Tips for Successful Weight Loss and Maintenance:
- Weight Control: Weigh yourself once a week, on the same day and under similar conditions. This helps you track your progress without being thrown off by
- daily fluctuations.
- Calorie and Macro Tracking: Track your calorie intake with our app to ensure you see exactly how much you are eating. This greatly helps you stay mindful about your meals.
- Water Intake: Drink at least 2.5-3 liters of water per day. Water aids metabolism, supports weight loss, reduces hunger pangs, and is also good for your skin.
- Sleep: Make sure you get at least 7-8 hours of sleep daily. Poor sleep stresses your body, slows down your metabolism, and makes weight loss harder.
- Exercise: Although this diet plan is effective on its own, working out accelerates results, helps preserve and build muscle mass, and improves your overall well-being.
It's important to understand that there is no universal diet pattern that works the same for everyone. Every person's body reacts differently, and your calorie needs may differ depending on your age, gender, height, weight, and activity level.
That is why we highly recommend calculating your precise calorie goal with our online app, the GetFIT App.
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, diet plans, e-books, and workout programs. This makes it even easier to reach your goals.
This diet plan of ours is a very good starting point, but we definitely recommend personalizing your nutrition according to your own body's needs. Weight loss is a journey that requires patience and consistency. Don't give up, but rather step forward confidently towards your goals!
