1800 Calorie High-Protein Diet for Weight Loss | 4-Week Complete Meal Plan
1.) First Week of your Diet :
Day 1
Breakfast: Whole Wheat Toast with Egg and Avocado
- 2 whole eggs
- 2 slices whole wheat bread (80g)
- 50g avocado
- 80g tomato
- Salt, pepper, chili flakes
Preparation: Toast the bread until golden brown. Prepare fried or scrambled eggs in a non-stick pan with cooking spray, season with salt and pepper. Mash the avocado with a fork, spread on the toast, season with salt and chili flakes. Top with the egg. Slice the tomato and serve on the side.
Calories: 420 kcal | Protein: 22g | Fat: 20g | Carbs: 38g
Morning Snack: Greek Yogurt with Granola and Fruit
- 200g plain Greek yogurt (2% fat)
- 40g unsweetened granola
- 80g mixed berries
- 10g honey
Preparation: Place the yogurt in a bowl, add the granola and berries. Drizzle with honey, mix and enjoy immediately.
Calories: 340 kcal | Protein: 20g | Fat: 10g | Carbs: 42g
Lunch: Chicken Pasta Primavera
- 150g chicken breast
- 70g whole wheat pasta (dry weight)
- 100g broccoli
- 80g zucchini
- 70g bell pepper
- 60g tomato
- 10g Parmesan cheese
- Garlic, basil, olive oil (1 teaspoon)
Preparation: Cook the pasta according to package directions until al dente, drain and set aside. Dice the chicken breast, season with salt and pepper. Heat a pan with olive oil over medium heat, sauté the chicken for 7-8 minutes until cooked through and golden brown. Remove. In the same pan, sauté the minced garlic for 1 minute, add the diced vegetables and sauté for 6-7 minutes. Return the chicken and cooked pasta to the pan, mix, and sprinkle with fresh basil and grated Parmesan.
Calories: 520 kcal | Protein: 48g | Fat: 12g | Carbs: 56g
Afternoon Snack: Almond Protein Shake with Banana
- 30g vanilla protein powder
- 250ml unsweetened almond milk
- 80g banana
- 10g almonds
- Ice
Preparation: Blend the protein powder, almond milk, banana, chopped almonds, and ice for 30-40 seconds until smooth.
Calories: 270 kcal | Protein: 34g | Fat: 8g | Carbs: 20g
Dinner: Baked Salmon with Quinoa and Grilled Vegetables
- 140g salmon fillet
- 50g quinoa (dry weight)
- 100g butternut squash
- 80g zucchini
- 70g eggplant
- Lemon, dill, salt, pepper
Preparation: Cook the quinoa according to package directions (usually 15-18 minutes). Preheat the oven to 200°C (400°F). Season the salmon with salt, pepper, dill, and lemon juice. Dice the vegetables, place on a baking sheet with the salmon, season, and spray with cooking spray. Bake for 20-25 minutes until the salmon is cooked through and the vegetables are tender. Serve with quinoa, drizzled with lemon juice.
Calories: 450 kcal | Protein: 38g | Fat: 18g | Carbs: 36g
Daily Total: 2000 kcal | Protein: 162g | Fat: 68g | Carbs: 192g
Day 2
Breakfast: Protein Porridge with Peanut Butter and Banana
- 60g rolled oats
- 300ml almond milk
- 20g vanilla protein powder
- 80g banana
- 15g peanut butter
- Cinnamon
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. Remove from heat, stir in the protein powder and cinnamon. Transfer to a bowl, top with sliced banana and peanut butter.
Calories: 450 kcal | Protein: 26g | Fat: 14g | Carbs: 60g
Morning Snack: Whole Wheat Sandwich with Turkey
- 2 slices whole wheat bread (70g)
- 70g lean turkey ham
- 1 slice light cheese (20g)
- Lettuce leaf, tomato, mustard
Preparation: Toast the bread, spread with mustard. Top with turkey ham, cheese, lettuce, and tomato slices. Cover with the other slice of bread, cut in half.
Calories: 280 kcal | Protein: 26g | Fat: 6g | Carbs: 32g
Lunch: Beef Stir-fry with Brown Rice
- 140g lean beef
- 60g brown rice (dry weight)
- 100g broccoli
- 80g carrot
- 70g bell pepper
- 50g onion
- Light soy sauce, ginger, garlic
Preparation: Cook the brown rice according to package directions (25-30 minutes). Cut the beef into thin strips. Heat a wok or large pan over high heat with cooking spray. Stir-fry the meat for 4-5 minutes, stirring constantly, and remove. Stir-fry the sliced vegetables for 6-7 minutes, stirring constantly. Return the meat to the pan, add the soy sauce, freshly grated ginger, and minced garlic. Mix and cook for another 2 minutes. Serve with brown rice.
Calories: 480 kcal | Protein: 40g | Fat: 10g | Carbs: 58g
Afternoon Snack: Cottage Cheese with Fruit
- 150g light cottage cheese
- 100g strawberries
- 10g walnuts
- Cinnamon
Preparation: Place the cottage cheese in a bowl, add the sliced strawberries and chopped walnuts. Sprinkle with cinnamon.
Calories: 180 kcal | Protein: 20g | Fat: 6g | Carbs: 12g
Dinner: Baked Chicken Thigh with Sweet Potato and Green Beans
- 140g skinless chicken thigh fillet
- 120g sweet potato
- 120g green beans
- Rosemary, thyme, garlic
Preparation: Preheat the oven to 190°C (375°F). Season the chicken thigh with salt, pepper, rosemary, thyme, and minced garlic. Dice the sweet potato. Place the chicken and sweet potato on a baking sheet, spray with cooking spray, and bake for 35-40 minutes until the chicken is cooked through (internal temperature 75°C / 165°F). Steam or boil the green beans for 8-10 minutes. Serve together.
Calories: 420 kcal | Protein: 38g | Fat: 12g | Carbs: 40g
Daily Total: 1810 kcal | Protein: 150g | Fat: 48g | Carbs: 202g
Day 3
Breakfast: Whole Wheat Toast with Egg and Avocado
Calories: 420 kcal | Protein: 22g | Fat: 20g | Carbs: 38g
(You had this on Day 1 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Morning Snack: Plain Kefir with Muesli
- 250ml plain kefir (2.5% fat)
- 40g unsweetened muesli
- 60g blueberries
Preparation: Pour the kefir into a glass, add the muesli and blueberries. Mix and enjoy.
Calories: 260 kcal | Protein: 12g | Fat: 8g | Carbs: 36g
Lunch: Turkey Curry with Basmati Rice
- 150g turkey breast
- 60g basmati rice (dry weight)
- 100g cauliflower
- 80g carrot
- 100ml light coconut milk
- Curry, turmeric, ginger, garlic
Preparation: Cook the basmati rice according to package directions (about 12-15 minutes). Dice the turkey breast, sauté in a pan with cooking spray for 6-7 minutes. Remove. Sauté the minced garlic and freshly grated ginger for 1 minute. Add the diced vegetables and sauté for 5 minutes. Pour in the light coconut milk, season with curry and turmeric. Return the turkey to the pan, cover and simmer for 10-12 minutes over medium heat. Serve with rice.
Calories: 480 kcal | Protein: 46g | Fat: 10g | Carbs: 54g
Afternoon Snack: Almond Protein Shake with Banana
Calories: 270 kcal | Protein: 34g | Fat: 8g | Carbs: 20g
(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 Quinoa Salad
- 140g tuna steak
- 50g quinoa (dry weight)
- 100g mixed salad greens
- 80g tomato
- 60g cucumber
- Balsamic vinegar, lemon juice, olive oil (1 teaspoon)
Preparation: Cook the quinoa according to package directions, let cool. Season the tuna steak with salt, pepper, and lemon juice. 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. Mix the quinoa with the salad greens and sliced vegetables. Mix the balsamic vinegar with lemon juice and olive oil, and drizzle over the salad. Top with the tuna steak.
Calories: 380 kcal | Protein: 44g | Fat: 12g | Carbs: 28g
Daily Total: 1810 kcal | Protein: 158g | Fat: 58g | Carbs: 176g
Day 4
Breakfast: Protein Porridge with Peanut Butter and Banana
Calories: 450 kcal | Protein: 26g | Fat: 14g | Carbs: 60g
(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 Granola and Fruit
Calories: 340 kcal | Protein: 20g | Fat: 10g | Carbs: 42g
(You had this on Day 1 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Lunch: Mediterranean Chicken Wrap
- 130g chicken breast
- 1 whole wheat tortilla (70g)
- 80g spinach
- 70g tomato
- 50g light feta cheese
- 30g onion
- Light tzatziki sauce (40g)
Preparation: Cut the chicken breast into strips, season with salt, pepper, and oregano. Sauté in a pan with cooking spray for 6-7 minutes. Warm the tortilla in a pan or microwave. Spread with tzatziki sauce, top with spinach, tomato slices, grilled chicken, crumbled feta cheese, and sliced onion. Roll up tightly and cut in half.
Calories: 460 kcal | Protein: 42g | Fat: 14g | Carbs: 42g
Afternoon Snack: Creamy Quark with Tomato
- 150g low-fat quark
- 80g tomato
- Chives, salt, pepper
Preparation: Mash the quark smooth with a fork, add the finely chopped tomato and fresh chives. Season with salt and pepper.
Calories: 120 kcal | Protein: 22g | Fat: 1g | Carbs: 6g
Dinner: Pork Loin with Apple Cabbage and Roasted Potatoes
- 120g lean pork loin
- 100g potatoes
- 100g cabbage
- 50g apple
- Caraway seeds, salt, pepper
Preparation: Preheat the oven to 190°C (375°F). Season the pork loin with salt and pepper, bake on a baking sheet for 30-35 minutes. Cut the potatoes into wedges, place next to the meat on the baking sheet, and bake together. Shred the cabbage, sauté in a pan with cooking spray for 8-10 minutes, add the diced apple and caraway seeds, sauté for another 5 minutes. Serve together.
Calories: 380 kcal | Protein: 36g | Fat: 10g | Carbs: 40g
Daily Total: 1750 kcal | Protein: 146g | Fat: 49g | Carbs: 190g
Day 5
Breakfast: Whole Wheat Toast with Egg and Avocado
Calories: 420 kcal | Protein: 22g | Fat: 20g | Carbs: 38g
(You had this on Day 1 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Morning Snack: Whole Wheat Sandwich with Turkey
Calories: 280 kcal | Protein: 26g | Fat: 6g | Carbs: 32g
(You had this on Day 2 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Lunch: Chicken Pasta Primavera
Calories: 520 kcal | Protein: 48g | Fat: 12g | Carbs: 56g
(You had this on Day 1 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Afternoon Snack: Cottage Cheese with Fruit
Calories: 180 kcal | Protein: 20g | Fat: 6g | Carbs: 12g
(You had this on Day 2 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Dinner: Shrimp Bowl with Sweet Potato
- 130g cooked, peeled shrimp
- 120g sweet potato
- 100g mixed salad greens
- 80g avocado
- 60g corn
- Lemon juice, olive oil (1 teaspoon), salt
Preparation: Dice the sweet potato and bake in the oven at 200°C (400°F) for 25-30 minutes. If using raw shrimp, boil salted water, add shrimp, and cook for 2-3 minutes until pink, then drain. Arrange salad greens, roasted sweet potato, shrimp, diced avocado, and corn in a bowl. Mix the lemon juice with olive oil and salt, and drizzle over the bowl.
Calories: 420 kcal | Protein: 32g | Fat: 16g | Carbs: 42g
Daily Total: 1820 kcal | Protein: 148g | Fat: 60g | Carbs: 180g
Day 6
Breakfast: Protein Porridge with Peanut Butter and Banana
Calories: 450 kcal | Protein: 26g | Fat: 14g | Carbs: 60g
(You had this on Day 2 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Morning Snack: Plain Kefir with Muesli
Calories: 260 kcal | Protein: 12g | Fat: 8g | Carbs: 36g
(You had this on Day 3 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Lunch: Beef Stir-fry with Brown Rice
Calories: 480 kcal | Protein: 40g | Fat: 10g | Carbs: 58g
(You had this on Day 2 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Afternoon Snack: Almond Protein Shake with Banana
Calories: 270 kcal | Protein: 34g | Fat: 8g | Carbs: 20g
(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 Parsley Potatoes and Asparagus
- 140g trout fillet
- 120g potatoes
- 100g green asparagus
- Parsley, lemon, garlic, sliced almonds (5g)
Preparation: Preheat the oven to 180°C (350°F). Boil the potatoes in their skins in salted water for 18-20 minutes, drain, peel, dice, and toss with chopped parsley. Season the trout with salt, pepper, and lemon juice, bake wrapped in aluminum foil for 15-18 minutes. Steam the asparagus for 6-8 minutes. Toast the sliced almonds for 2-3 minutes. Serve together, sprinkled with toasted almonds.
Calories: 380 kcal | Protein: 40g | Fat: 12g | Carbs: 32g
Daily Total: 1840 kcal | Protein: 152g | Fat: 52g | Carbs: 206g
Day 7
Breakfast: Whole Wheat Toast with Egg and Avocado
Calories: 420 kcal | Protein: 22g | Fat: 20g | Carbs: 38g
(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 Granola and Fruit
Calories: 340 kcal | Protein: 20g | Fat: 10g | Carbs: 42g
(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 Basmati Rice
Calories: 480 kcal | Protein: 46g | Fat: 10g | Carbs: 54g
(You had this on Day 3 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Afternoon Snack: Creamy Quark with Tomato
Calories: 120 kcal | Protein: 22g | Fat: 1g | Carbs: 6g
(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 Quinoa and Grilled Vegetables
Calories: 450 kcal | Protein: 38g | Fat: 18g | Carbs: 36g
(You had this on Day 1 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Daily Total: 1810 kcal | Protein: 148g | Fat: 59g | Carbs: 176g
2.) Second week of the plan :
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Day 1
Breakfast: Whole Wheat Toast with Egg and Avocado
Calories: 420 kcal | Protein: 22g | Fat: 20g | Carbs: 38g
(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 Granola and Fruit
Calories: 340 kcal | Protein: 20g | Fat: 10g | Carbs: 42g
(You had this on Day 1 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Lunch: Chicken Burrito Bowl
- 140g chicken breast
- 60g brown rice (dry weight)
- 100g canned black beans, drained
- 80g tomato
- 60g corn
- 50g avocado
- Salsa sauce, lime, cilantro
Preparation: Cook the brown rice according to package directions. Dice the chicken breast, season with salt, pepper, and cumin. Sauté in a pan with cooking spray for 7-8 minutes. Arrange rice, grilled chicken, drained black beans, diced tomato, corn, and avocado in a bowl. Top with salsa sauce, drizzle with lime juice, and sprinkle with fresh cilantro.
Calories: 510 kcal | Protein: 44g | Fat: 12g | Carbs: 62g
Afternoon Snack: Cottage Cheese with Fruit
Calories: 180 kcal | Protein: 20g | Fat: 6g | Carbs: 12g
(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 Mediterranean Vegetables
- 140g pike-perch fillet
- 100g zucchini
- 80g eggplant
- 70g tomato
- 50g onion
- Olive oil (1 teaspoon), lemon, oregano
Preparation: Preheat the oven to 190°C (375°F). Cut the vegetables into strips, place on a baking sheet, drizzle with olive oil, season with salt, pepper, and oregano. Place the seasoned fish on top, drizzle with lemon juice. Bake for 20-25 minutes.
Calories: 280 kcal | Protein: 36g | Fat: 8g | Carbs: 18g
Daily Total: 1730 kcal | Protein: 142g | Fat: 56g | Carbs: 172g
Day 2
Breakfast: Protein Porridge with Peanut Butter and Banana
Calories: 450 kcal | Protein: 26g | Fat: 14g | Carbs: 60g
(You had this on Day 2 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Morning Snack: Whole Wheat Sandwich with Turkey
Calories: 280 kcal | Protein: 26g | Fat: 6g | Carbs: 32g
(You had this on Day 2 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Lunch: Chicken Pasta Primavera
Calories: 520 kcal | Protein: 48g | Fat: 12g | Carbs: 56g
(You had this on Day 1 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Afternoon Snack: Almond Protein Shake with Banana
Calories: 270 kcal | Protein: 34g | Fat: 8g | Carbs: 20g
(You had this on Day 1 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Dinner: Baked Chicken Thigh with Sweet Potato and Green Beans
Calories: 420 kcal | Protein: 38g | Fat: 12g | Carbs: 40g
(You had this on Day 2 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Daily Total: 1940 kcal | Protein: 172g | Fat: 52g | Carbs: 208g
Day 3
Breakfast: Whole Wheat Toast with Egg and Avocado
Calories: 420 kcal | Protein: 22g | Fat: 20g | Carbs: 38g
(You had this on Day 1 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Morning Snack: Plain Kefir with Muesli
Calories: 260 kcal | Protein: 12g | Fat: 8g | Carbs: 36g
(You had this on Day 3 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Lunch: Beef Stir-fry with Brown Rice
Calories: 480 kcal | Protein: 40g | Fat: 10g | Carbs: 58g
(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 Tomato
Calories: 120 kcal | Protein: 22g | Fat: 1g | Carbs: 6g
(You had this on Day 4 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Dinner: Mackerel with Roasted Vegetables
- 120g mackerel fillet
- 100g butternut squash
- 80g zucchini
- 70g eggplant
- Lemon, oregano, garlic
Preparation: Preheat the oven to 190°C (375°F). Dice the vegetables, place on a baking sheet, season with salt, pepper, oregano, and garlic. Roast for 15 minutes, then place the seasoned mackerel on top and bake for another 12-15 minutes. Drizzle with lemon juice.
Calories: 340 kcal | Protein: 30g | Fat: 18g | Carbs: 20g
Daily Total: 1620 kcal | Protein: 126g | Fat: 57g | Carbs: 158g
Day 4
Breakfast: Protein Porridge with Peanut Butter and Banana
Calories: 450 kcal | Protein: 26g | Fat: 14g | Carbs: 60g
(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 Granola and Fruit
Calories: 340 kcal | Protein: 20g | Fat: 10g | Carbs: 42g
(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 Basmati Rice
Calories: 480 kcal | Protein: 46g | Fat: 10g | Carbs: 54g
(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 Fruit
Calories: 180 kcal | Protein: 20g | Fat: 6g | Carbs: 12g
(You had this on Day 2 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Dinner: Mediterranean Chicken Wrap
Calories: 460 kcal | Protein: 42g | Fat: 14g | Carbs: 42g
(You had this on Day 4 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Daily Total: 1910 kcal | Protein: 154g | Fat: 54g | Carbs: 210g
Day 5
Breakfast: Whole Wheat Toast with Egg and Avocado
Calories: 420 kcal | Protein: 22g | Fat: 20g | Carbs: 38g
(You had this on Day 1 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Morning Snack: Whole Wheat Sandwich with Turkey
Calories: 280 kcal | Protein: 26g | Fat: 6g | Carbs: 32g
(You had this on Day 2 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Lunch: Chicken Burrito Bowl
Calories: 510 kcal | Protein: 44g | Fat: 12g | Carbs: 62g
(You had this on Day 1 of the second week of the plan; the ingredients and preparation instructions can be found there.)
Afternoon Snack: Almond Protein Shake with Banana
Calories: 270 kcal | Protein: 34g | Fat: 8g | Carbs: 20g
(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 Quinoa Salad
Calories: 380 kcal | Protein: 44g | Fat: 12g | Carbs: 28g
(You had this on Day 3 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Daily Total: 1860 kcal | Protein: 170g | Fat: 58g | Carbs: 180g
Day 6
Breakfast: Protein Porridge with Peanut Butter and Banana
Calories: 450 kcal | Protein: 26g | Fat: 14g | Carbs: 60g
(You had this on Day 2 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Morning Snack: Plain Kefir with Muesli
Calories: 260 kcal | Protein: 12g | Fat: 8g | Carbs: 36g
(You had this on Day 3 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Lunch: Chicken Pasta Primavera
Calories: 520 kcal | Protein: 48g | Fat: 12g | Carbs: 56g
(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 Tomato
Calories: 120 kcal | Protein: 22g | Fat: 1g | Carbs: 6g
(You had this on Day 4 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Dinner: Pork Loin with Apple Cabbage and Roasted Potatoes
Calories: 380 kcal | Protein: 36g | Fat: 10g | Carbs: 40g
(You had this on Day 4 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Daily Total: 1730 kcal | Protein: 144g | Fat: 45g | Carbs: 198g
Day 7
Breakfast: Whole Wheat Toast with Egg and Avocado
Calories: 420 kcal | Protein: 22g | Fat: 20g | Carbs: 38g
(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 Granola and Fruit
Calories: 340 kcal | Protein: 20g | Fat: 10g | Carbs: 42g
(You had this on Day 1 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Lunch: Beef Stir-fry with Brown Rice
Calories: 480 kcal | Protein: 40g | Fat: 10g | Carbs: 58g
(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 Fruit
Calories: 180 kcal | Protein: 20g | Fat: 6g | Carbs: 12g
(You had this on Day 2 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Dinner: Shrimp Bowl with Sweet Potato
Calories: 420 kcal | Protein: 32g | Fat: 16g | Carbs: 42g
(You had this on Day 5 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Daily Total: 1840 kcal | Protein: 134g | Fat: 62g | Carbs: 192g
3.) Third Week of the Plan :
Day 1
Breakfast: Whole Wheat Toast with Egg and Avocado
Calories: 420 kcal | Protein: 22g | Fat: 20g | Carbs: 38g
(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 Granola and Fruit
Calories: 340 kcal | Protein: 20g | Fat: 10g | Carbs: 42g
(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 Basmati Rice
- 150g chicken breast
- 60g basmati rice (dry weight)
- 100g tomato
- 80ml low-fat yogurt
- 50g onion
- Tikka masala spice, ginger, garlic
Preparation: Cook the basmati rice according to package directions. Dice the chicken breast, mix with yogurt and tikka masala spice, 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 rice.
Calories: 500 kcal | Protein: 48g | Fat: 10g | Carbs: 56g
Afternoon Snack: Almond Protein Shake with Banana
Calories: 270 kcal | Protein: 34g | Fat: 8g | Carbs: 20g
(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
- 120g cooked octopus
- 100g mixed salad greens
- 80g tomato
- 60g cucumber
- 50g 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: 280 kcal | Protein: 30g | Fat: 12g | Carbs: 14g
Daily Total: 1810 kcal | Protein: 154g | Fat: 60g | Carbs: 170g
Day 2
Breakfast: Protein Porridge with Peanut Butter and Banana
Calories: 450 kcal | Protein: 26g | Fat: 14g | Carbs: 60g
(You had this on Day 2 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Morning Snack: Whole Wheat Sandwich with Turkey
Calories: 280 kcal | Protein: 26g | Fat: 6g | Carbs: 32g
(You had this on Day 2 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Lunch: Chicken Burrito Bowl
Calories: 510 kcal | Protein: 44g | Fat: 12g | Carbs: 62g
(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 Fruit
Calories: 180 kcal | Protein: 20g | Fat: 6g | Carbs: 12g
(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 Whole Wheat Pasta
- 120g cleaned mussels
- 70g whole wheat pasta (dry weight)
- 100g tomato sauce
- Garlic, parsley, chili
Preparation: Cook the pasta according to package directions. 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. Mix with the pasta.
Calories: 320 kcal | Protein: 28g | Fat: 4g | Carbs: 42g
Daily Total: 1740 kcal | Protein: 144g | Fat: 42g | Carbs: 208g
Day 3
Breakfast: Whole Wheat Toast with Egg and Avocado
Calories: 420 kcal | Protein: 22g | Fat: 20g | Carbs: 38g
(You had this on Day 1 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Morning Snack: Plain Kefir with Muesli
Calories: 260 kcal | Protein: 12g | Fat: 8g | Carbs: 36g
(You had this on Day 3 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Lunch: Turkey Curry with Basmati Rice
Calories: 480 kcal | Protein: 46g | Fat: 10g | Carbs: 54g
(You had this on Day 3 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Afternoon Snack: Creamy Quark with Tomato
Calories: 120 kcal | Protein: 22g | Fat: 1g | Carbs: 6g
(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 Quinoa and Grilled Vegetables
Calories: 450 kcal | Protein: 38g | Fat: 18g | Carbs: 36g
(You had this on Day 1 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Daily Total: 1730 kcal | Protein: 140g | Fat: 57g | Carbs: 170g
Day 4
Breakfast: Protein Porridge with Peanut Butter and Banana
Calories: 450 kcal | Protein: 26g | Fat: 14g | Carbs: 60g
(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 Granola and Fruit
Calories: 340 kcal | Protein: 20g | Fat: 10g | Carbs: 42g
(You had this on Day 1 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Lunch: Beef Stir-fry with Brown Rice
Calories: 480 kcal | Protein: 40g | Fat: 10g | Carbs: 58g
(You had this on Day 2 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Afternoon Snack: Almond Protein Shake with Banana
Calories: 270 kcal | Protein: 34g | Fat: 8g | Carbs: 20g
(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 Mediterranean Vegetables
Calories: 280 kcal | Protein: 36g | Fat: 8g | Carbs: 18g
(You had this on Day 1 of the second week of the plan; the ingredients and preparation instructions can be found there.)
Daily Total: 1820 kcal | Protein: 156g | Fat: 50g | Carbs: 198g
Day 5
Breakfast: Whole Wheat Toast with Egg and Avocado
Calories: 420 kcal | Protein: 22g | Fat: 20g | Carbs: 38g
(You had this on Day 1 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Morning Snack: Whole Wheat Sandwich with Turkey
Calories: 280 kcal | Protein: 26g | Fat: 6g | Carbs: 32g
(You had this on Day 2 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Lunch: Chicken Pasta Primavera
Calories: 520 kcal | Protein: 48g | Fat: 12g | Carbs: 56g
(You had this on Day 1 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Afternoon Snack: Cottage Cheese with Fruit
Calories: 180 kcal | Protein: 20g | Fat: 6g | Carbs: 12g
(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 Roasted Vegetables
Calories: 340 kcal | Protein: 30g | Fat: 18g | Carbs: 20g
(You had this on Day 3 of the second week of the plan; the ingredients and preparation instructions can be found there.)
Daily Total: 1740 kcal | Protein: 146g | Fat: 62g | Carbs: 158g
Day 6
Breakfast: Protein Porridge with Peanut Butter and Banana
Calories: 450 kcal | Protein: 26g | Fat: 14g | Carbs: 60g
(You had this on Day 2 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Morning Snack: Plain Kefir with Muesli
Calories: 260 kcal | Protein: 12g | Fat: 8g | Carbs: 36g
(You had this on Day 3 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Lunch: Chicken Tikka Masala with Basmati Rice
Calories: 500 kcal | Protein: 48g | Fat: 10g | Carbs: 56g
(You had this on Day 1 of the third week of the plan; the ingredients and preparation instructions can be found there.)
Afternoon Snack: Creamy Quark with Tomato
Calories: 120 kcal | Protein: 22g | Fat: 1g | Carbs: 6g
(You had this on Day 4 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Dinner: Mediterranean Chicken Wrap
Calories: 460 kcal | Protein: 42g | Fat: 14g | Carbs: 42g
(You had this on Day 4 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Daily Total: 1790 kcal | Protein: 150g | Fat: 47g | Carbs: 200g
Day 7
Breakfast: Whole Wheat Toast with Egg and Avocado
Calories: 420 kcal | Protein: 22g | Fat: 20g | Carbs: 38g
(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 Granola and Fruit
Calories: 340 kcal | Protein: 20g | Fat: 10g | Carbs: 42g
(You had this on Day 1 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Lunch: Chicken Burrito Bowl
Calories: 510 kcal | Protein: 44g | Fat: 12g | Carbs: 62g
(You had this on Day 1 of the second week of the plan; the ingredients and preparation instructions can be found there.)
Afternoon Snack: Almond Protein Shake with Banana
Calories: 270 kcal | Protein: 34g | Fat: 8g | Carbs: 20g
(You had this on Day 1 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Dinner: Pork Loin with Apple Cabbage and Roasted Potatoes
Calories: 380 kcal | Protein: 36g | Fat: 10g | Carbs: 40g
(You had this on Day 4 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Daily Total: 1920 kcal | Protein: 156g | Fat: 60g | Carbs: 202g
4.) Fourth week of the Plan
Day 1
Breakfast: Whole Wheat Toast with Egg and Avocado
Calories: 420 kcal | Protein: 22g | Fat: 20g | Carbs: 38g
(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 Granola and Fruit
Calories: 340 kcal | Protein: 20g | Fat: 10g | Carbs: 42g
(You had this on Day 1 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Lunch: Chicken Pasta Primavera
Calories: 520 kcal | Protein: 48g | Fat: 12g | Carbs: 56g
(You had this on Day 1 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Afternoon Snack: Cottage Cheese with Fruit
Calories: 180 kcal | Protein: 20g | Fat: 6g | Carbs: 12g
(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 Quinoa Salad
Calories: 380 kcal | Protein: 44g | Fat: 12g | Carbs: 28g
(You had this on Day 3 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Daily Total: 1840 kcal | Protein: 154g | Fat: 60g | Carbs: 176g
Day 2
Breakfast: Protein Porridge with Peanut Butter and Banana
Calories: 450 kcal | Protein: 26g | Fat: 14g | Carbs: 60g
(You had this on Day 2 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Morning Snack: Whole Wheat Sandwich with Turkey
Calories: 280 kcal | Protein: 26g | Fat: 6g | Carbs: 32g
(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 Brown Rice
Calories: 480 kcal | Protein: 40g | Fat: 10g | Carbs: 58g
(You had this on Day 2 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Afternoon Snack: Almond Protein Shake with Banana
Calories: 270 kcal | Protein: 34g | Fat: 8g | Carbs: 20g
(You had this on Day 1 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Dinner: Baked Chicken Thigh with Sweet Potato and Green Beans
Calories: 420 kcal | Protein: 38g | Fat: 12g | Carbs: 40g
(You had this on Day 2 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Daily Total: 1900 kcal | Protein: 164g | Fat: 50g | Carbs: 210g
Day 3
Breakfast: Whole Wheat Toast with Egg and Avocado
Calories: 420 kcal | Protein: 22g | Fat: 20g | Carbs: 38g
(You had this on Day 1 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Morning Snack: Plain Kefir with Muesli
Calories: 260 kcal | Protein: 12g | Fat: 8g | Carbs: 36g
(You had this on Day 3 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Lunch: Turkey Curry with Basmati Rice
Calories: 480 kcal | Protein: 46g | Fat: 10g | Carbs: 54g
(You had this on Day 3 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Afternoon Snack: Creamy Quark with Tomato
Calories: 120 kcal | Protein: 22g | Fat: 1g | Carbs: 6g
(You had this on Day 4 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Dinner: Mediterranean Octopus Salad
Calories: 280 kcal | Protein: 30g | Fat: 12g | Carbs: 14g
(You had this on Day 1 of the third week of the plan; the ingredients and preparation instructions can be found there.)
Daily Total: 1560 kcal | Protein: 132g | Fat: 51g | Carbs: 148g
Day 4
Breakfast: Protein Porridge with Peanut Butter and Banana
Calories: 450 kcal | Protein: 26g | Fat: 14g | Carbs: 60g
(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 Granola and Fruit
Calories: 340 kcal | Protein: 20g | Fat: 10g | Carbs: 42g
(You had this on Day 1 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Lunch: Chicken Burrito Bowl
Calories: 510 kcal | Protein: 44g | Fat: 12g | Carbs: 62g
(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 Fruit
Calories: 180 kcal | Protein: 20g | Fat: 6g | Carbs: 12g
(You had this on Day 2 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Dinner: Baked Salmon with Quinoa and Grilled Vegetables
Calories: 450 kcal | Protein: 38g | Fat: 18g | Carbs: 36g
(You had this on Day 1 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Daily Total: 1930 kcal | Protein: 148g | Fat: 60g | Carbs: 212g
Day 5
Breakfast: Whole Wheat Toast with Egg and Avocado
Calories: 420 kcal | Protein: 22g | Fat: 20g | Carbs: 38g
(You had this on Day 1 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Morning Snack: Whole Wheat Sandwich with Turkey
Calories: 280 kcal | Protein: 26g | Fat: 6g | Carbs: 32g
(You had this on Day 2 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Lunch: Chicken Tikka Masala with Basmati Rice
Calories: 500 kcal | Protein: 48g | Fat: 10g | Carbs: 56g
(You had this on Day 1 of the third week of the plan; the ingredients and preparation instructions can be found there.)
Afternoon Snack: Almond Protein Shake with Banana
Calories: 270 kcal | Protein: 34g | Fat: 8g | Carbs: 20g
(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 Whole Wheat Pasta
Calories: 320 kcal | Protein: 28g | Fat: 4g | Carbs: 42g
(You had this on Day 2 of the third week of the plan; the ingredients and preparation instructions can be found there.)
Daily Total: 1790 kcal | Protein: 158g | Fat: 48g | Carbs: 188g
Day 6
Breakfast: Protein Porridge with Peanut Butter and Banana
Calories: 450 kcal | Protein: 26g | Fat: 14g | Carbs: 60g
(You had this on Day 2 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Morning Snack: Plain Kefir with Muesli
Calories: 260 kcal | Protein: 12g | Fat: 8g | Carbs: 36g
(You had this on Day 3 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Lunch: Mediterranean Chicken Wrap
Calories: 460 kcal | Protein: 42g | Fat: 14g | Carbs: 42g
(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 Tomato
Calories: 120 kcal | Protein: 22g | Fat: 1g | Carbs: 6g
(You had this on Day 4 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Dinner: Shrimp Bowl with Sweet Potato
Calories: 420 kcal | Protein: 32g | Fat: 16g | Carbs: 42g
(You had this on Day 5 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Daily Total: 1710 kcal | Protein: 134g | Fat: 53g | Carbs: 186g
Day 7
Breakfast: Whole Wheat Toast with Egg and Avocado
Calories: 420 kcal | Protein: 22g | Fat: 20g | Carbs: 38g
(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 Granola and Fruit
Calories: 340 kcal | Protein: 20g | Fat: 10g | Carbs: 42g
(You had this on Day 1 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Lunch: Beef Stir-fry with Brown Rice
Calories: 480 kcal | Protein: 40g | Fat: 10g | Carbs: 58g
(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 Fruit
Calories: 180 kcal | Protein: 20g | Fat: 6g | Carbs: 12g
(You had this on Day 2 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Dinner: Baked Trout with Parsley Potatoes and Asparagus
Calories: 380 kcal | Protein: 40g | Fat: 12g | Carbs: 32g
(You had this on Day 6 of the first week of the plan; the ingredients and preparation instructions can be found there.)
Daily Total: 1800 kcal | Protein: 142g | Fat: 58g | Carbs: 182g
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 plain Greek yogurt (2% fat)
- 2 kg cottage cheese (light)
- 2 liters plain kefir (2.5% fat)
- 1 kg low-fat quark
- 500g low-fat yogurt
- 200g light cheese slices
- 200g light feta cheese
- 50g Parmesan cheese
- 30 eggs
Protein Sources (Meat, Fish, Seafood)
- 7 kg chicken breast
- 500g skinless chicken thigh fillet
- 2.5 kg turkey breast
- 500g lean turkey ham
- 1.2 kg lean beef
- 600g lean pork loin
- 1.5 kg salmon fillet
- 500g tuna steak
- 500g pike-perch fillet
- 400g mackerel fillet
- 400g trout fillet
- 1 kg cooked, peeled shrimp
- 400g cooked octopus
- 400g cleaned mussels
Protein Powder
- 1.5 kg vanilla protein powder
Vegetables
- 1 kg spinach
- 4 kg mixed salad greens
- 3 kg tomatoes
- 2 kg cucumber
- 2 kg bell peppers (mixed colors)
- 2 kg broccoli
- 1.5 kg carrots
- 2.5 kg zucchini
- 1.5 kg eggplant
- 800g green asparagus
- 800g green beans
- 2 kg butternut squash
- 1.5 kg sweet potato
- 800g potatoes
- 500g cabbage
- 500g onion
- 500g cauliflower
Fruits
- 1 kg bananas
- 800g mixed berries
- 600g strawberries
- 400g blueberries
- 400g avocado
- 300g apples
Grains and Flours
- 1.5 kg rolled oats
- 1.5 kg whole wheat bread
- 1.5 kg brown rice
- 800g basmati rice
- 600g quinoa
- 600g whole wheat pasta
- 400g whole wheat tortillas
- 1 kg unsweetened granola
- 1 kg unsweetened muesli
Nuts and Seeds
- 300g almonds
- 200g walnuts
- 200g peanut butter
Canned Goods and Pantry Staples
- 800g sugar-free tomato sauce
- 400g canned black beans
- 400g canned corn
Spices, Flavorings, and Other
- Salt, pepper
- Cinnamon
- Rosemary
- Thyme
- Oregano
- Basil (fresh or dried)
- Dill
- Parsley
- Fresh cilantro
- Cumin
- Curry powder
- Turmeric
- Tikka masala spice
- Fresh ginger
- Chili / chili flakes
- Chives
- Garlic (at least 25 cloves)
- Lemon (at least 20)
- Lime (3)
- Balsamic vinegar
- Light soy sauce
- Mustard
- Light tzatziki sauce (200g)
- Salsa sauce
- Olive oil
- Honey (200g)
- 400ml light coconut milk
- 4 liters unsweetened almond milk
- Cooking spray
In Summary - Why is this diet effective?
Is Your Goal Muscle Building or Weight Loss?
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 metabolism.
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 diet plan of ours is a very good starting point, but we definitely recommend personalizing your nutrition according to your own body's needs. Don't give up, be patient with yourself, and remember that weight loss is a journey. Good luck on your path!
