1600 Calorie High-Protein Diet for Weight Loss | 4-Week Complete Plan
1.) First Week of your Diet :
Day 1
Breakfast: Scrambled Eggs with Whole Wheat Toast
- 2 whole eggs
- 1 egg white
- 2 slices whole wheat bread (80g)
- 80g tomato
- 50g spinach
- Salt, pepper, garlic
Preparation: Whisk the eggs in a bowl, season with salt and pepper. Heat a non-stick pan with cooking spray over medium heat. Sauté the diced tomato and spinach for 2-3 minutes, pour in the eggs and stir continuously until soft and creamy, about 3-4 minutes. Meanwhile, toast the bread and serve with the scrambled eggs.
Calories: 340 kcal | Protein: 26g | Fat: 12g | Carbs: 32g
Morning Snack: Greek Yogurt with Nutty Muesli
- 180g plain Greek yogurt (2% fat)
- 30g unsweetened muesli
- 10g walnuts
- Cinnamon
Preparation: Place the yogurt in a bowl, add the muesli and chopped walnuts, sprinkle with cinnamon. Mix and eat immediately.
Calories: 260 kcal | Protein: 18g | Fat: 10g | Carbs: 26g
Lunch: Chicken Breast Risotto with Broccoli
- 140g chicken breast
- 60g rice (dry weight)
- 120g broccoli
- 30g onion
- 200ml vegetable broth
- Garlic, basil, Parmesan (10g)
Preparation: Dice the chicken breast, season with salt and pepper. Sauté in a pan with cooking spray for 6-7 minutes, then remove. In the same pan, sauté the chopped onion and garlic for 2 minutes. Add the rice, toast for 1 minute, then gradually add the hot vegetable broth, stirring constantly, until the rice is tender (18-20 minutes). Meanwhile, steam the broccoli for 6-8 minutes. Return the chicken to the risotto, mix, and sprinkle with basil and grated Parmesan. Serve with the broccoli.
Calories: 440 kcal | Protein: 42g | Fat: 8g | Carbs: 48g
Afternoon Snack: Cottage Cheese with Vegetables
- 150g cottage cheese (light)
- 80g bell pepper
- 70g cucumber
- Salt, pepper, chives
Preparation: Cut the vegetables into strips. Place the cottage cheese in a bowl, add the vegetables and fresh chives, season with salt and pepper.
Calories: 120 kcal | Protein: 18g | Fat: 2g | Carbs: 8g
Dinner: Baked Salmon with Mashed Sweet Potato and Asparagus
- 130g salmon fillet
- 120g sweet potato
- 100g green asparagus
- Lemon, dill, salt, pepper
Preparation: Preheat the oven to 190°C (375°F). Season the salmon with salt, pepper, dill, and lemon juice. Wrap in aluminum foil and bake for 15-18 minutes. Boil the sweet potato in salted water for 15-20 minutes until soft, drain, and mash with a fork, adding a little water for a smoother consistency. Trim the woody ends off the asparagus and steam for 6-8 minutes. Serve everything together, drizzled with lemon juice.
Calories: 380 kcal | Protein: 34g | Fat: 14g | Carbs: 30g
Daily Total: 1540 kcal | Protein: 138g | Fat: 46g | Carbs: 144g
Day 2
Breakfast: Porridge with Banana and Peanut Butter
- 50g rolled oats
- 250ml unsweetened almond milk
- 80g banana
- 15g peanut butter
- Cinnamon, vanilla
Preparation: Bring the almond milk to a boil in a pot. Add the oats and cook over medium heat for 5-6 minutes, stirring constantly, until thickened. Stir in the cinnamon and vanilla. Transfer to a bowl, top with sliced banana and peanut butter.
Calories: 360 kcal | Protein: 12g | Fat: 13g | Carbs: 52g
Morning Snack: Lean Ham on Whole Wheat Bread
- 2 slices whole wheat bread (60g)
- 60g lean ham
- 1 slice light cheese (20g)
- Lettuce leaf, mustard
Preparation: Toast the bread, spread with mustard, top with ham, cheese, and lettuce. Cut in half and serve.
Calories: 210 kcal | Protein: 20g | Fat: 4g | Carbs: 24g
Lunch: Turkey Curry with Brown Rice
- 140g turkey breast
- 60g brown rice (dry weight)
- 100g carrot
- 80g green beans
- 100ml light coconut milk
- Curry, turmeric, ginger, garlic
Preparation: Cook the brown rice according to package directions (about 25-30 minutes). Dice the turkey breast, sauté in a pan with cooking spray for 6-7 minutes. Remove. In the same pan, sauté the minced garlic and freshly grated ginger for 1 minute. Add the diced carrot and green beans, sauté for 4-5 minutes. Pour in the light coconut milk, season with curry and turmeric. Return the turkey to the pan, cover and simmer for 8-10 minutes over medium heat until the vegetables are tender. Serve with brown rice.
Calories: 450 kcal | Protein: 42g | Fat: 10g | Carbs: 50g
Afternoon Snack: Plain Kefir with Blueberries
- 200ml plain kefir (2.5% fat)
- 60g blueberries
- 5g chia seeds
Preparation: Pour the kefir into a glass, add the blueberries and chia seeds. Mix well.
Calories: 140 kcal | Protein: 8g | Fat: 6g | Carbs: 14g
Dinner: Beef Salad Bowl with Avocado
- 120g lean beef (grilled)
- 100g mixed salad greens
- 70g tomato
- 60g cucumber
- 40g avocado
- Balsamic vinegar, lemon juice, olive oil (1 teaspoon)
Preparation: Season the beef with salt, pepper, paprika, and garlic powder. Grill or pan-fry in a non-stick pan over high heat for 3-4 minutes per side (for medium-rare), let rest for 5 minutes, then slice thinly. Place the salad greens, sliced tomatoes, and cucumber in a bowl. Top with the beef slices and avocado slices. Mix the balsamic vinegar with lemon juice and olive oil, and drizzle over the salad.
Calories: 320 kcal | Protein: 32g | Fat: 16g | Carbs: 12g
Daily Total: 1480 kcal | Protein: 114g | Fat: 49g | Carbs: 152g
Day 3
Breakfast: Protein Pancakes with Strawberries
- 3 egg whites
- 1 whole egg
- 40g oat flour
- 15g vanilla protein powder
- 100g strawberries
- Cinnamon, vanilla
Preparation: Blend the eggs, oat flour, protein powder, cinnamon, and vanilla until smooth. Heat a non-stick pan with cooking spray over medium heat. Pour small amounts of batter (2-3 pancakes), frying each side for 2-3 minutes until golden brown. Serve with sliced strawberries.
Calories: 320 kcal | Protein: 32g | Fat: 7g | Carbs: 32g
Morning Snack: Almond Protein Shake
- 30g chocolate protein powder
- 250ml almond milk
- 10g almonds
- Ice
Preparation: Blend the protein powder, almond milk, chopped almonds, and ice for 30 seconds until smooth.
Calories: 190 kcal | Protein: 32g | Fat: 6g | Carbs: 6g
Lunch: Mediterranean Chicken Quinoa Bowl
- 140g chicken breast
- 60g quinoa (dry weight)
- 100g butternut squash
- 80g zucchini
- 60g eggplant
- Olive oil (1 teaspoon), oregano, basil
Preparation: Cook the quinoa according to package directions (15-18 minutes). Dice the chicken breast and vegetables. Preheat the oven to 200°C (400°F). Place the chicken and vegetables on a baking sheet, season with salt, pepper, oregano, and basil. Drizzle with olive oil, toss to coat. Roast for 25-30 minutes, stirring halfway. Serve with quinoa.
Calories: 420 kcal | Protein: 42g | Fat: 10g | Carbs: 42g
Afternoon Snack: Creamy Quark with Cucumber
- 150g low-fat quark
- 80g cucumber
- Chives, salt, pepper
Preparation: Mash the quark smooth with a fork. Add the finely diced cucumber and fresh chives. Season with salt and pepper. If too thick, add 1-2 tablespoons of water.
Calories: 110 kcal | Protein: 22g | Fat: 1g | Carbs: 5g
Dinner: Tuna Steak with Steamed Vegetables
- 130g tuna steak
- 120g broccoli
- 100g carrot
- Lemon, garlic, light soy sauce
Preparation: Season the tuna steak with salt, pepper, drizzle with lemon juice and a little soy sauce. Let it marinate for 10 minutes. Grill or pan-fry in a non-stick pan over high heat for 2-3 minutes per side (for medium-rare), or longer if you prefer it more well-done. Steam the diced vegetables in a steamer for 8-10 minutes or boil in salted water for 6-8 minutes. Serve the tuna with the vegetables, drizzled with lemon juice.
Calories: 260 kcal | Protein: 38g | Fat: 6g | Carbs: 16g
Daily Total: 1300 kcal | Protein: 166g | Fat: 30g | Carbs: 101g
Day 4
Breakfast: Scrambled Eggs with Whole Wheat Toast
Calories: 340 kcal | Protein: 26g | Fat: 12g | Carbs: 32g
(You had this on Day 1 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Morning Snack: Skyr with Muesli
- 180g plain skyr
- 30g unsweetened muesli
- 60g raspberries
Preparation: Place the skyr in a bowl, add the muesli and raspberries. Mix well.
Calories: 210 kcal | Protein: 24g | Fat: 2g | Carbs: 26g
Lunch: Pork Loin with Sweet Potato and Green Beans
- 120g lean pork loin
- 120g sweet potato
- 120g green beans
- Rosemary, garlic, salt
Preparation: Preheat the oven to 190°C (375°F). Season the pork loin with salt, pepper, rosemary, and minced garlic. Dice the sweet potato. Place the meat and sweet potato on a baking sheet, spray with cooking spray, and roast for 35-40 minutes until the meat is cooked through (internal temperature 70°C / 160°F). Steam the green beans for 8-10 minutes or boil for 6-8 minutes. Serve together.
Calories: 380 kcal | Protein: 36g | Fat: 8g | Carbs: 40g
Afternoon Snack: Cottage Cheese with Vegetables
Calories: 120 kcal | Protein: 18g | Fat: 2g | Carbs: 8g
(You had this on Day 1 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Dinner: Cod Fillet with Asparagus and Parsley Potatoes
- 130g cod fillet
- 100g green asparagus
- 100g potatoes
- Parsley, lemon, garlic
Preparation: Boil the potatoes in their skins in salted water for 18-20 minutes until tender. Drain, peel, and dice. Toss with chopped parsley. Season the fish with salt, pepper, lemon juice, and garlic. Pan-fry in a non-stick pan or bake in the oven at 180°C (350°F) for 12-15 minutes. Steam the asparagus for 6-8 minutes. Serve together, drizzled with lemon juice.
Calories: 280 kcal | Protein: 34g | Fat: 3g | Carbs: 28g
Daily Total: 1330 kcal | Protein: 138g | Fat: 27g | Carbs: 134g
Day 5
Breakfast: Porridge with Banana and Peanut Butter
Calories: 360 kcal | Protein: 12g | Fat: 13g | Carbs: 52g
(You had this on Day 2 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Morning Snack: Greek Yogurt with Nutty Muesli
Calories: 260 kcal | Protein: 18g | Fat: 10g | Carbs: 26g
(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 Chicken Stir-fry
- 140g chicken breast
- 60g brown rice (dry weight)
- 100g broccoli
- 80g carrot
- 70g bell pepper
- 50g baby corn
- Light soy sauce, ginger, garlic, sesame seeds (5g)
Preparation: Cook the brown rice according to package directions. Cut the chicken breast into thin strips. Heat a wok or large pan over high heat with cooking spray. Stir-fry the chicken for 4-5 minutes, stirring constantly, and remove. Stir-fry the sliced vegetables for 5-6 minutes, stirring constantly. Return the chicken to the pan, add the soy sauce, freshly grated ginger, and minced garlic. Mix and cook for another 2 minutes. Sprinkle with sesame seeds. Serve with brown rice.
Calories: 450 kcal | Protein: 44g | Fat: 9g | Carbs: 52g
Afternoon Snack: Plain Kefir with Blueberries
Calories: 140 kcal | Protein: 8g | Fat: 6g | Carbs: 14g
(You had this on Day 2 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Dinner: Shrimp Salad with Avocado
- 120g cooked, peeled shrimp
- 100g iceberg lettuce
- 80g tomato
- 60g cucumber
- 40g avocado
- Lemon juice, olive oil (1 teaspoon), salt
Preparation: If using raw shrimp, boil salted water, add shrimp, and cook for 2-3 minutes until pink, then drain and cool. Chop the vegetables. Place the lettuce, tomatoes, cucumber, and diced avocado in a bowl. Top with the shrimp. Mix the lemon juice, olive oil, and salt, and drizzle over the salad.
Calories: 210 kcal | Protein: 26g | Fat: 9g | Carbs: 8g
Daily Total: 1420 kcal | Protein: 108g | Fat: 47g | Carbs: 152g
Day 6
Breakfast: Protein Pancakes with Strawberries
Calories: 320 kcal | Protein: 32g | Fat: 7g | Carbs: 32g
(You had this on Day 3 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Morning Snack: Lean Ham on Whole Wheat Bread
Calories: 210 kcal | Protein: 20g | Fat: 4g | Carbs: 24g
(You had this on Day 2 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Lunch: Turkey Curry with Brown Rice
Calories: 450 kcal | Protein: 42g | Fat: 10g | Carbs: 50g
(You had this on Day 2 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Afternoon Snack: Creamy Quark with Cucumber
Calories: 110 kcal | Protein: 22g | Fat: 1g | Carbs: 5g
(You had this on Day 3 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Dinner: Baked Trout with Steamed Vegetables
- 130g trout fillet
- 120g broccoli
- 100g carrot
- Lemon, dill, sliced almonds (5g)
Preparation: Preheat the oven to 180°C (350°F). Season the trout with salt, pepper, dill, and lemon juice. Bake wrapped in aluminum foil or on parchment paper for 15-18 minutes. Steam the diced vegetables in a steamer for 8-10 minutes. Toast the sliced almonds in a dry pan for 2-3 minutes. Serve the fish with the vegetables, sprinkled with toasted almonds.
Calories: 290 kcal | Protein: 36g | Fat: 10g | Carbs: 16g
Daily Total: 1380 kcal | Protein: 152g | Fat: 32g | Carbs: 127g
Day 7
Breakfast: Scrambled Eggs with Whole Wheat Toast
Calories: 340 kcal | Protein: 26g | Fat: 12g | Carbs: 32g
(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: 190 kcal | Protein: 32g | Fat: 6g | Carbs: 6g
(You had this on Day 3 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Lunch: Chicken Breast Risotto with Broccoli
Calories: 440 kcal | Protein: 42g | Fat: 8g | Carbs: 48g
(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 Muesli
Calories: 210 kcal | Protein: 24g | Fat: 2g | Carbs: 26g
(You had this on Day 4 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Dinner: Baked Salmon with Mashed Sweet Potato and Asparagus
Calories: 380 kcal | Protein: 34g | Fat: 14g | Carbs: 30g
(You had this on Day 1 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Daily Total: 1560 kcal | Protein: 158g | Fat: 42g | Carbs: 142g
2.) Second week of the plan :
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Day 1
Breakfast: Scrambled Eggs with Whole Wheat Toast
Calories: 340 kcal | Protein: 26g | Fat: 12g | Carbs: 32g
(You had this on Day 1 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Morning Snack: Greek Yogurt with Nutty Muesli
Calories: 260 kcal | Protein: 18g | Fat: 10g | Carbs: 26g
(You had this on Day 1 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Lunch: Chicken Chili with Beans and Brown Rice
- 130g chicken breast
- 60g brown rice (dry weight)
- 100g kidney beans (canned, drained)
- 80g tomato
- 50g onion
- 40g bell pepper
- Chili, garlic, cumin
Preparation: Cook the brown rice according to package directions. Dice the chicken breast, sauté in a pan with cooking spray for 6-7 minutes. Sauté the chopped onion and garlic for 2 minutes. Add the diced tomato, bell pepper, and drained kidney beans. Season with chili, cumin, and salt. Cover and simmer for 10-12 minutes over medium heat. Serve with brown rice.
Calories: 450 kcal | Protein: 40g | Fat: 6g | Carbs: 58g
Afternoon Snack: Cottage Cheese with Vegetables
Calories: 120 kcal | Protein: 18g | Fat: 2g | Carbs: 8g
(You had this on Day 1 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Dinner: Sea Fish with Lemon Asparagus
- 130g pike-perch fillet
- 120g green asparagus
- 80g butternut squash
- Lemon, parsley, garlic
Preparation: Preheat the oven to 190°C (375°F). Season the fish with salt, pepper, lemon juice, parsley, and garlic. Dice the butternut squash, place on a baking sheet with the fish and asparagus, spray with cooking spray, and bake for 20-25 minutes. Drizzle with lemon juice before serving.
Calories: 210 kcal | Protein: 32g | Fat: 3g | Carbs: 16g
Daily Total: 1380 kcal | Protein: 134g | Fat: 33g | Carbs: 140g
Day 2
Breakfast: Porridge with Banana and Peanut Butter
Calories: 360 kcal | Protein: 12g | Fat: 13g | Carbs: 52g
(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 on Whole Wheat Bread
Calories: 210 kcal | Protein: 20g | Fat: 4g | Carbs: 24g
(You had this on Day 2 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Lunch: Mediterranean Chicken Quinoa Bowl
Calories: 420 kcal | Protein: 42g | Fat: 10g | 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: Plain Kefir with Blueberries
Calories: 140 kcal | Protein: 8g | Fat: 6g | Carbs: 14g
(You had this on Day 2 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Dinner: Tofu Stir-fry with Vegetable Noodles
- 120g firm tofu
- 60g pasta (whole wheat, dry weight)
- 100g broccoli
- 80g bell pepper
- 60g carrot
- Soy sauce, ginger, sesame seeds (5g)
Preparation: Cook the pasta according to package directions, drain. Dice the tofu, press out the water. Pan-fry in a non-stick pan for 8-10 minutes on all sides until golden brown. Remove. Stir-fry the sliced vegetables for 5-6 minutes. Return the tofu and pasta to the pan, add the soy sauce and freshly grated ginger. Mix well, sprinkle with sesame seeds.
Calories: 390 kcal | Protein: 24g | Fat: 12g | Carbs: 52g
Daily Total: 1520 kcal | Protein: 106g | Fat: 45g | Carbs: 184g
Day 3
Breakfast: Protein Pancakes with Strawberries
Calories: 320 kcal | Protein: 32g | Fat: 7g | Carbs: 32g
(You had this on Day 3 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Morning Snack: Skyr with Muesli
Calories: 210 kcal | Protein: 24g | Fat: 2g | Carbs: 26g
(You had this on Day 4 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Lunch: Pork Loin with Sweet Potato and Green Beans
Calories: 380 kcal | Protein: 36g | Fat: 8g | Carbs: 40g
(You had this on Day 4 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Afternoon Snack: Creamy Quark with Cucumber
Calories: 110 kcal | Protein: 22g | Fat: 1g | Carbs: 5g
(You had this on Day 3 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Dinner: Mackerel with Grilled Vegetables
- 110g mackerel fillet
- 100g zucchini
- 80g eggplant
- 70g bell pepper
- Lemon, oregano, garlic
Preparation: Season the mackerel with salt, pepper, oregano, and lemon juice. Grill or bake in the oven at 180°C (350°F) for 12-15 minutes. Cut the vegetables into strips, sauté in a pan with cooking spray and garlic for 6-8 minutes. Serve the fish with the vegetables, drizzled with lemon juice.
Calories: 280 kcal | Protein: 26g | Fat: 16g | Carbs: 10g
Daily Total: 1300 kcal | Protein: 140g | Fat: 34g | Carbs: 113g
Day 4
Breakfast: Scrambled Eggs with Whole Wheat Toast
Calories: 340 kcal | Protein: 26g | Fat: 12g | Carbs: 32g
(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: 190 kcal | Protein: 32g | Fat: 6g | Carbs: 6g
(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 Chicken Stir-fry
Calories: 450 kcal | Protein: 44g | Fat: 9g | Carbs: 52g
(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 Vegetables
Calories: 120 kcal | Protein: 18g | Fat: 2g | Carbs: 8g
(You had this on Day 1 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Dinner: Beef Salad Bowl with Avocado
Calories: 320 kcal | Protein: 32g | Fat: 16g | Carbs: 12g
(You had this on Day 2 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Daily Total: 1420 kcal | Protein: 152g | Fat: 45g | Carbs: 110g
Day 5
Breakfast: Porridge with Banana and Peanut Butter
Calories: 360 kcal | Protein: 12g | Fat: 13g | Carbs: 52g
(You had this on Day 2 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Morning Snack: Greek Yogurt with Nutty Muesli
Calories: 260 kcal | Protein: 18g | Fat: 10g | Carbs: 26g
(You had this on Day 1 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Lunch: Turkey Curry with Brown Rice
Calories: 450 kcal | Protein: 42g | Fat: 10g | Carbs: 50g
(You had this on Day 2 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Afternoon Snack: Plain Kefir with Blueberries
Calories: 140 kcal | Protein: 8g | Fat: 6g | Carbs: 14g
(You had this on Day 2 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Dinner: Tuna Steak with Steamed Vegetables
Calories: 260 kcal | Protein: 38g | Fat: 6g | Carbs: 16g
(You had this on Day 3 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Daily Total: 1470 kcal | Protein: 118g | Fat: 45g | Carbs: 158g
Day 6
Breakfast: Protein Pancakes with Strawberries
Calories: 320 kcal | Protein: 32g | Fat: 7g | Carbs: 32g
(You had this on Day 3 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Morning Snack: Lean Ham on Whole Wheat Bread
Calories: 210 kcal | Protein: 20g | Fat: 4g | Carbs: 24g
(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 Risotto with Broccoli
Calories: 440 kcal | Protein: 42g | Fat: 8g | Carbs: 48g
(You had this on Day 1 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Afternoon Snack: Creamy Quark with Cucumber
Calories: 110 kcal | Protein: 22g | Fat: 1g | Carbs: 5g
(You had this on Day 3 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Dinner: Shrimp Salad with Avocado
Calories: 210 kcal | Protein: 26g | Fat: 9g | Carbs: 8g
(You had this on Day 5 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Daily Total: 1290 kcal | Protein: 142g | Fat: 29g | Carbs: 117g
Day 7
Breakfast: Scrambled Eggs with Whole Wheat Toast
Calories: 340 kcal | Protein: 26g | Fat: 12g | Carbs: 32g
(You had this on Day 1 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Morning Snack: Skyr with Muesli
Calories: 210 kcal | Protein: 24g | Fat: 2g | Carbs: 26g
(You had this on Day 4 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Lunch: Chicken Chili with Beans and Brown Rice
Calories: 450 kcal | Protein: 40g | Fat: 6g | Carbs: 58g
(You had this on Day 1 of the second week of the plan; the ingredients and preparation instructions can be found there.)
Afternoon Snack: Cottage Cheese with Vegetables
Calories: 120 kcal | Protein: 18g | Fat: 2g | Carbs: 8g
(You had this on Day 1 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Dinner: Baked Salmon with Mashed Sweet Potato and Asparagus
Calories: 380 kcal | Protein: 34g | Fat: 14g | Carbs: 30g
(You had this on Day 1 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Daily Total: 1500 kcal | Protein: 142g | Fat: 36g | Carbs: 154g
3.) Third Week of the Plan :
Day 1
Breakfast: Scrambled Eggs with Whole Wheat Toast
Calories: 340 kcal | Protein: 26g | Fat: 12g | Carbs: 32g
(You had this on Day 1 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Morning Snack: Greek Yogurt with Nutty Muesli
Calories: 260 kcal | Protein: 18g | Fat: 10g | Carbs: 26g
(You had this on Day 1 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Lunch: Chicken Tikka Masala with Brown Rice
- 140g chicken breast
- 60g brown rice (dry weight)
- 100g tomato
- 80ml low-fat yogurt
- 50g onion
- Garam masala, turmeric, ginger, garlic
Preparation: Cook the brown rice according to package directions. Dice the chicken breast, mix with yogurt, garam masala, and turmeric, let marinate for 15 minutes. Sauté the chopped onion, garlic, and ginger in a pan with cooking spray for 2 minutes. Add the chicken and sauté for 8-10 minutes. Add the diced tomato, cover and simmer for 12-15 minutes over medium heat. Serve with brown rice.
Calories: 450 kcal | Protein: 44g | Fat: 8g | Carbs: 52g
Afternoon Snack: Plain Kefir with Blueberries
Calories: 140 kcal | Protein: 8g | Fat: 6g | Carbs: 14g
(You had this on Day 2 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Dinner: Mediterranean Octopus Salad
- 110g cooked octopus
- 100g mixed salad greens
- 80g tomato
- 60g cucumber
- 40g light feta cheese
- Olive oil (1 teaspoon), lemon, oregano
Preparation: Cut the octopus into bite-sized pieces. Place in a bowl with the salad greens, sliced tomatoes, cucumber, and crumbled feta cheese. Mix the olive oil with lemon juice and oregano, and drizzle over the salad.
Calories: 240 kcal | Protein: 28g | Fat: 10g | Carbs: 10g
Daily Total: 1430 kcal | Protein: 124g | Fat: 46g | Carbs: 134g
Day 2
Breakfast: Porridge with Banana and Peanut Butter
Calories: 360 kcal | Protein: 12g | Fat: 13g | Carbs: 52g
(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 on Whole Wheat Bread
Calories: 210 kcal | Protein: 20g | Fat: 4g | Carbs: 24g
(You had this on Day 2 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Lunch: Mediterranean Chicken Quinoa Bowl
Calories: 420 kcal | Protein: 42g | Fat: 10g | 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 Vegetables
Calories: 120 kcal | Protein: 18g | Fat: 2g | Carbs: 8g
(You had this on Day 1 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Dinner: Mussel Ragu with Zucchini Noodles
- 110g cleaned mussels
- 180g spiralized zucchini
- 80g tomato sauce
- Garlic, parsley, chili
Preparation: Heat a pan with cooking spray, sauté the minced garlic for 1 minute. Add the mussels and sauté for 3-4 minutes. Add the tomato sauce, chopped parsley, and a pinch of chili, cook for 4-5 minutes. Add the spiralized zucchini to the sauce and heat through for 2-3 minutes. Season with salt and pepper.
Calories: 180 kcal | Protein: 22g | Fat: 3g | Carbs: 16g
Daily Total: 1290 kcal | Protein: 114g | Fat: 32g | Carbs: 142g
Day 3
Breakfast: Protein Pancakes with Strawberries
Calories: 320 kcal | Protein: 32g | Fat: 7g | Carbs: 32g
(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: 190 kcal | Protein: 32g | Fat: 6g | Carbs: 6g
(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 Chicken Stir-fry
Calories: 450 kcal | Protein: 44g | Fat: 9g | Carbs: 52g
(You had this on Day 5 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Afternoon Snack: Creamy Quark with Cucumber
Calories: 110 kcal | Protein: 22g | Fat: 1g | Carbs: 5g
(You had this on Day 3 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Dinner: Cod Fillet with Asparagus and Parsley Potatoes
Calories: 280 kcal | Protein: 34g | Fat: 3g | Carbs: 28g
(You had this on Day 4 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Daily Total: 1350 kcal | Protein: 164g | Fat: 26g | Carbs: 123g
Day 4
Breakfast: Scrambled Eggs with Whole Wheat Toast
Calories: 340 kcal | Protein: 26g | Fat: 12g | Carbs: 32g
(You had this on Day 1 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Morning Snack: Skyr with Muesli
Calories: 210 kcal | Protein: 24g | Fat: 2g | Carbs: 26g
(You had this on Day 4 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Lunch: Pork Loin with Sweet Potato and Green Beans
Calories: 380 kcal | Protein: 36g | Fat: 8g | Carbs: 40g
(You had this on Day 4 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Afternoon Snack: Plain Kefir with Blueberries
Calories: 140 kcal | Protein: 8g | Fat: 6g | Carbs: 14g
(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 with Lemon Asparagus
Calories: 210 kcal | Protein: 32g | Fat: 3g | Carbs: 16g
(You had this on Day 1 of the second week of the plan; the ingredients and preparation instructions can be found there.)
Daily Total: 1280 kcal | Protein: 126g | Fat: 31g | Carbs: 128g
Day 5
Breakfast: Porridge with Banana and Peanut Butter
Calories: 360 kcal | Protein: 12g | Fat: 13g | Carbs: 52g
(You had this on Day 2 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Morning Snack: Greek Yogurt with Nutty Muesli
Calories: 260 kcal | Protein: 18g | Fat: 10g | Carbs: 26g
(You had this on Day 1 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Lunch: Turkey Curry with Brown Rice
Calories: 450 kcal | Protein: 42g | Fat: 10g | Carbs: 50g
(You had this on Day 2 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Afternoon Snack: Cottage Cheese with Vegetables
Calories: 120 kcal | Protein: 18g | Fat: 2g | Carbs: 8g
(You had this on Day 1 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Dinner: Beef Salad Bowl with Avocado
Calories: 320 kcal | Protein: 32g | Fat: 16g | Carbs: 12g
(You had this on Day 2 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Daily Total: 1510 kcal | Protein: 122g | Fat: 51g | Carbs: 148g
Day 6
Breakfast: Protein Pancakes with Strawberries
Calories: 320 kcal | Protein: 32g | Fat: 7g | Carbs: 32g
(You had this on Day 3 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Morning Snack: Lean Ham on Whole Wheat Bread
Calories: 210 kcal | Protein: 20g | Fat: 4g | Carbs: 24g
(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 Risotto with Broccoli
Calories: 440 kcal | Protein: 42g | Fat: 8g | Carbs: 48g
(You had this on Day 1 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Afternoon Snack: Creamy Quark with Cucumber
Calories: 110 kcal | Protein: 22g | Fat: 1g | Carbs: 5g
(You had this on Day 3 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Dinner: Baked Trout with Steamed Vegetables
Calories: 290 kcal | Protein: 36g | Fat: 10g | Carbs: 16g
(You had this on Day 6 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Daily Total: 1370 kcal | Protein: 152g | Fat: 30g | Carbs: 125g
Day 7
Breakfast: Scrambled Eggs with Whole Wheat Toast
Calories: 340 kcal | Protein: 26g | Fat: 12g | Carbs: 32g
(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: 190 kcal | Protein: 32g | Fat: 6g | Carbs: 6g
(You had this on Day 3 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Lunch: Chicken Chili with Beans and Brown Rice
Calories: 450 kcal | Protein: 40g | Fat: 6g | Carbs: 58g
(You had this on Day 1 of the second week of the plan; the ingredients and preparation instructions can be found there.)
Afternoon Snack: Plain Kefir with Blueberries
Calories: 140 kcal | Protein: 8g | Fat: 6g | Carbs: 14g
(You had this on Day 2 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Dinner: Shrimp Salad with Avocado
Calories: 210 kcal | Protein: 26g | Fat: 9g | Carbs: 8g
(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: 132g | Fat: 39g | Carbs: 118g
4.) Fourth week of the Plan
Day 1
Breakfast: Scrambled Eggs with Whole Wheat Toast
Calories: 340 kcal | Protein: 26g | Fat: 12g | Carbs: 32g
(You had this on Day 1 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Morning Snack: Greek Yogurt with Nutty Muesli
Calories: 260 kcal | Protein: 18g | Fat: 10g | Carbs: 26g
(You had this on Day 1 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Lunch: Chicken Tikka Masala with Brown Rice
Calories: 450 kcal | Protein: 44g | Fat: 8g | Carbs: 52g
(You had this on Day 1 of the third week of the plan; the ingredients and preparation instructions can be found there.)
Afternoon Snack: Cottage Cheese with Vegetables
Calories: 120 kcal | Protein: 18g | Fat: 2g | Carbs: 8g
(You had this on Day 1 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Dinner: Tuna Steak with Steamed Vegetables
Calories: 260 kcal | Protein: 38g | Fat: 6g | Carbs: 16g
(You had this on Day 3 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Daily Total: 1430 kcal | Protein: 144g | Fat: 38g | Carbs: 134g
Day 2
Breakfast: Porridge with Banana and Peanut Butter
Calories: 360 kcal | Protein: 12g | Fat: 13g | Carbs: 52g
(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 on Whole Wheat Bread
Calories: 210 kcal | Protein: 20g | Fat: 4g | Carbs: 24g
(You had this on Day 2 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Lunch: Mediterranean Chicken Quinoa Bowl
Calories: 420 kcal | Protein: 42g | Fat: 10g | 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: Plain Kefir with Blueberries
Calories: 140 kcal | Protein: 8g | Fat: 6g | Carbs: 14g
(You had this on Day 2 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Dinner: Mackerel with Grilled Vegetables
Calories: 280 kcal | Protein: 26g | Fat: 16g | Carbs: 10g
(You had this on Day 3 of the second week of the plan; the ingredients and preparation instructions can be found there.)
Daily Total: 1410 kcal | Protein: 108g | Fat: 49g | Carbs: 142g
Day 3
Breakfast: Protein Pancakes with Strawberries
Calories: 320 kcal | Protein: 32g | Fat: 7g | Carbs: 32g
(You had this on Day 3 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Morning Snack: Skyr with Muesli
Calories: 210 kcal | Protein: 24g | Fat: 2g | Carbs: 26g
(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 Chicken Stir-fry
Calories: 450 kcal | Protein: 44g | Fat: 9g | Carbs: 52g
(You had this on Day 5 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Afternoon Snack: Creamy Quark with Cucumber
Calories: 110 kcal | Protein: 22g | Fat: 1g | Carbs: 5g
(You had this on Day 3 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Dinner: Baked Salmon with Mashed Sweet Potato and Asparagus
Calories: 380 kcal | Protein: 34g | Fat: 14g | Carbs: 30g
(You had this on Day 1 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Daily Total: 1470 kcal | Protein: 156g | Fat: 33g | Carbs: 145g
Day 4
Breakfast: Scrambled Eggs with Whole Wheat Toast
Calories: 340 kcal | Protein: 26g | Fat: 12g | Carbs: 32g
(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: 190 kcal | Protein: 32g | Fat: 6g | Carbs: 6g
(You had this on Day 3 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Lunch: Pork Loin with Sweet Potato and Green Beans
Calories: 380 kcal | Protein: 36g | Fat: 8g | Carbs: 40g
(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 Vegetables
Calories: 120 kcal | Protein: 18g | Fat: 2g | Carbs: 8g
(You had this on Day 1 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Dinner: Mediterranean Octopus Salad
Calories: 240 kcal | Protein: 28g | Fat: 10g | Carbs: 10g
(You had this on Day 1 of the third week of the plan; the ingredients and preparation instructions can be found there.)
Daily Total: 1270 kcal | Protein: 140g | Fat: 38g | Carbs: 96g
Day 5
Breakfast: Porridge with Banana and Peanut Butter
Calories: 360 kcal | Protein: 12g | Fat: 13g | Carbs: 52g
(You had this on Day 2 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Morning Snack: Greek Yogurt with Nutty Muesli
Calories: 260 kcal | Protein: 18g | Fat: 10g | Carbs: 26g
(You had this on Day 1 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Lunch: Turkey Curry with Brown Rice
Calories: 450 kcal | Protein: 42g | Fat: 10g | Carbs: 50g
(You had this on Day 2 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Afternoon Snack: Plain Kefir with Blueberries
Calories: 140 kcal | Protein: 8g | Fat: 6g | Carbs: 14g
(You had this on Day 2 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Dinner: Mussel Ragu with Zucchini Noodles
Calories: 180 kcal | Protein: 22g | Fat: 3g | Carbs: 16g
(You had this on Day 2 of the third week of the plan; the ingredients and preparation instructions can be found there.)
Daily Total: 1390 kcal | Protein: 102g | Fat: 42g | Carbs: 158g
Day 6
Breakfast: Protein Pancakes with Strawberries
Calories: 320 kcal | Protein: 32g | Fat: 7g | Carbs: 32g
(You had this on Day 3 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Morning Snack: Lean Ham on Whole Wheat Bread
Calories: 210 kcal | Protein: 20g | Fat: 4g | Carbs: 24g
(You had this on Day 2 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Lunch: Chicken Chili with Beans and Brown Rice
Calories: 450 kcal | Protein: 40g | Fat: 6g | Carbs: 58g
(You had this on Day 1 of the second week of the plan; the ingredients and preparation instructions can be found there.)
Afternoon Snack: Creamy Quark with Cucumber
Calories: 110 kcal | Protein: 22g | Fat: 1g | Carbs: 5g
(You had this on Day 3 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Dinner: Beef Salad Bowl with Avocado
Calories: 320 kcal | Protein: 32g | Fat: 16g | Carbs: 12g
(You had this on Day 2 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Daily Total: 1410 kcal | Protein: 146g | Fat: 34g | Carbs: 131g
Day 7
Breakfast: Scrambled Eggs with Whole Wheat Toast
Calories: 340 kcal | Protein: 26g | Fat: 12g | Carbs: 32g
(You had this on Day 1 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Morning Snack: Skyr with Muesli
Calories: 210 kcal | Protein: 24g | Fat: 2g | Carbs: 26g
(You had this on Day 4 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Lunch: Chicken Breast Risotto with Broccoli
Calories: 440 kcal | Protein: 42g | Fat: 8g | Carbs: 48g
(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 Blueberries
Calories: 140 kcal | Protein: 8g | Fat: 6g | Carbs: 14g
(You had this on Day 2 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Dinner: Shrimp Salad with Avocado
Calories: 210 kcal | Protein: 26g | Fat: 9g | Carbs: 8g
(You had this on Day 5 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Daily Total: 1340 kcal | Protein: 126g | Fat: 37g | Carbs: 128g
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
- 3 kg plain Greek yogurt (2% fat)
- 2 kg plain skyr
- 1.5 kg cottage cheese (light)
- 2.5 liters plain kefir (2.5% fat)
- 1 kg low-fat quark
- 500g low-fat yogurt
- 200g light cheese slices
- 100g light feta cheese
- 50g Parmesan cheese
- 36 eggs
Protein Sources (Meat, Fish, Seafood)
- 6.5 kg chicken breast
- 2 kg turkey breast
- 1 kg lean beef
- 600g lean pork loin
- 1 kg lean ham
- 1.5 kg salmon fillet
- 1 kg cod fillet
- 500g tuna steak
- 500g pike-perch fillet
- 400g mackerel fillet
- 400g trout fillet
- 1 kg cooked, peeled shrimp
- 300g cooked octopus
- 300g cleaned mussels
- 800g firm tofu
Protein Powder
- 1.5 kg vanilla protein powder
- 500g chocolate protein powder
Vegetables
- 1.5 kg spinach
- 4 kg mixed salad / iceberg lettuce
- 2.5 kg tomatoes
- 2 kg cucumber
- 2.5 kg bell peppers (mixed colors)
- 2 kg broccoli
- 1.5 kg carrots
- 2 kg zucchini
- 1 kg eggplant
- 1 kg green asparagus
- 1 kg green beans
- 1.5 kg butternut squash
- 1 kg sweet potato
- 500g potatoes
- 400g onion
- 200g baby corn
Fruits
- 1 kg bananas
- 1 kg strawberries
- 500g raspberries
- 500g blueberries
- 2 avocados
Grains and Flours
- 1.5 kg rolled oats
- 500g oat flour
- 1 kg whole wheat bread
- 1 kg brown rice
- 400g risotto rice
- 500g quinoa
- 300g whole wheat pasta
- 1 kg unsweetened muesli
Nuts and Seeds
- 200g walnuts
- 200g almonds
- 100g peanut butter
- 50g chia seeds
- 30g sesame seeds
Canned Goods and Pantry Staples
- 500g sugar-free tomato sauce
- 400g canned kidney beans
- 500ml vegetable broth
- 300ml light coconut milk
Spices, Flavorings, and Other
- Salt, pepper
- Cinnamon
- Vanilla extract
- Rosemary
- Oregano
- Basil (fresh or dried)
- Dill
- Parsley
- Paprika powder
- Thyme
- Curry powder
- Turmeric
- Garam masala
- Cumin
- Fresh ginger
- Chili
- Chives
- Garlic (at least 20 cloves)
- Lemon (at least 20)
- Balsamic vinegar
- Light soy sauce
- Mustard
- Olive oil
- 3 liters unsweetened almond milk
- Cooking spray
In Summary - Why is this diet effective?
Additional Tips for Successful Weight Loss and Maintenance
Weight Control: Weigh yourself once a week, always on the same day, in the morning on an empty stomach. This gives you an accurate picture of your progress without being thrown off by daily fluctuations.
Calorie Tracking: You can precisely track your calorie and macro intake with our app. This helps you stay mindful and prevents unplanned calorie surpluses.
Water Intake: Drink at least 2.5-3 liters of water daily. Water aids metabolism, improves skin condition, reduces hunger pangs, and supports post-workout recovery.
Sleep: Get at least 7-8 hours of sleep per day. Poor sleep increases levels of hunger-causing hormones, slows down metabolism, and reduces your body's ability to burn fat.
Exercise: If you haven't been exercising, start with at least a 30-minute walk or light workout each day. Regular exercise not only speeds up weight loss but also improves your health and well-being.
Flexibility: Don't be too hard on yourself. If you stray from the diet for one day, simply continue where you left off the next day. Long-term consistency is more important than perfection.
It's important to understand that there is no universal diet pattern that works the same for everyone. Your body is unique, and your calorie needs depend on your age, gender, height, weight, activity level, and genetics.
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.
