2100 Calorie High-Protein Diet for Weight Loss and Muscle Building | 4-Week Plan

Day 1

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Breakfast: Greek Yogurt Oatmeal with Berries

• Ingredients:
  • 60g rolled oats
  • 200g Greek yogurt (2%)
  • 100g mixed berries (blueberries, raspberries)
  • 15g honey
  • 200ml water
• Preparation: Cook the oats in the water over medium heat for 5-6 minutes until soft. Remove from heat and let cool slightly. Stir in the Greek yogurt, top with the berries, and drizzle with honey.
• Macros: Calories: 485 kcal | Protein: 28g | Carbs: 68g | Fat: 10g

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Lunch: Chicken Breast with Quinoa and Roasted Vegetables

• Ingredients:
  • 180g chicken breast
  • 80g quinoa (dry weight)
  • 150g mixed vegetables (zucchini, bell pepper, eggplant)
  • 10ml olive oil
  • Salt, pepper, garlic to taste
• Preparation: Rinse the quinoa and cook in double the amount of salted water for 15 minutes. Season the chicken breast with salt, pepper, and garlic, then pan-fry for 6-7 minutes per side. Dice the vegetables, drizzle with olive oil, and roast at 200°C (400°F) for 20 minutes.
• Macros: Calories: 620 kcal | Protein: 52g | Carbs: 58g | Fat: 16g

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Afternoon Snack: Quark Cream with Banana and Walnuts

• Ingredients:
  • 200g low-fat quark
  • 1 medium banana (120g)
  • 20g walnuts
• Preparation: Mash the quark smooth with a fork. Slice the banana and mix into the quark. Sprinkle with roughly chopped walnuts.
• Macros: Calories: 420 kcal | Protein: 32g | Carbs: 38g | Fat: 16g

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Dinner: Salmon with Steamed Broccoli and Sweet Potato

• Ingredients:
  • 150g salmon fillet
  • 200g broccoli
  • 150g sweet potato
  • 5ml olive oil
  • Lemon juice, salt, pepper
• Preparation: Peel and dice the sweet potato, boil in salted water until soft, about 15 minutes. Cut the broccoli into florets and steam for 8-10 minutes. Season the salmon with salt, pepper, and lemon juice, then pan-fry in olive oil for 4-5 minutes per side.
• Macros: Calories: 545 kcal | Protein: 42g | Carbs: 42g | Fat: 20g

Daily Total: Calories: 2070 kcal | Protein: 154g | Carbs: 206g | Fat: 62g

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Day 2

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Breakfast: Egg and Avocado Whole Wheat Toast

• Ingredients:
  • 3 eggs
  • 2 slices whole wheat bread (80g)
  • 1/2 avocado (75g)
  • Salt, pepper, pinch of chili flakes
• Preparation: Scramble the eggs in a little oil, season with salt and pepper. Toast the bread. Mash the avocado on the toast, top with the scrambled eggs, and sprinkle with chili flakes.
• Macros: Calories: 520 kcal | Protein: 26g | Carbs: 36g | Fat: 30g

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Lunch: Beef Stir-fry with Vegetables and Rice Noodles

• Ingredients:
  • 150g lean beef (topside)
  • 80g rice noodles
  • 150g mixed vegetables (broccoli, carrot, onion, bell pepper)
  • 15ml soy sauce
  • 10ml sesame oil
  • 1 clove garlic
• Preparation: Cut the beef into thin strips. Cook the rice noodles according to package directions. Slice the vegetables. Heat sesame oil in a wok or pan, sauté the garlic, add the meat and cook for 3-4 minutes. Add the vegetables and cook for another 4-5 minutes, then add the soy sauce. Mix in the drained rice noodles.
• Macros: Calories: 580 kcal | Protein: 42g | Carbs: 62g | Fat: 16g

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Afternoon Snack: Protein Shake with Oats

• Ingredients:
  • 30g whey protein powder (vanilla)
  • 30g rolled oats
  • 250ml low-fat milk
  • 1 tablespoon peanut butter (15g)
• Preparation: Place all ingredients in a blender and blend until smooth.
• Macros: Calories: 420 kcal | Protein: 36g | Carbs: 38g | Fat: 14g

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Dinner: Baked Chicken Thigh with Steamed Green Beans and Potatoes

• Ingredients:
  • 200g skinless chicken thigh
  • 200g green beans
  • 150g potatoes
  • 5ml olive oil
  • Rosemary, salt, pepper
• Preparation: Peel and dice the potatoes, boil in salted water until soft. Season the chicken thigh with rosemary, salt, and pepper, rub with olive oil, and bake at 200°C (400°F) for 25-30 minutes. Steam the green beans, covered, for 10 minutes.
• Macros: Calories: 550 kcal | Protein: 48g | Carbs: 42g | Fat: 18g

Daily Total: Calories: 2070 kcal | Protein: 152g | Carbs: 178g | Fat: 78g

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Day 3

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Breakfast: Cottage Cheese Pancakes with Blueberries

• Ingredients:
  • 200g cottage cheese
  • 2 eggs
  • 40g rolled oats
  • 80g blueberries
  • 10g honey
• Preparation: Blend the cottage cheese, eggs, and oats until smooth. Fry small pancakes in a non-stick pan. Serve with blueberries and honey.
• Macros: Calories: 480 kcal | Protein: 38g | Carbs: 46g | Fat: 14g

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Lunch: Turkey Wrap with Vegetables and Tzatziki

• Ingredients:
  • 150g turkey breast
  • 2 whole wheat tortillas (80g)
  • 100g mixed salad greens
  • 50g cucumber
  • 50g tomato
  • 60g tzatziki
• Preparation: Season the turkey breast with salt and pepper, then pan-fry for 5-6 minutes per side. Slice it. Spread tzatziki on the tortilla, add the salad greens, cucumber, tomato, and turkey slices. Roll up.
• Macros: Calories: 520 kcal | Protein: 48g | Carbs: 46g | Fat: 14g

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Afternoon Snack: Apple-Cinnamon Yogurt with Almonds

• Ingredients:
  • 200g Greek yogurt (2%)
  • 1 medium apple (150g)
  • 20g almonds
  • Cinnamon to taste
• Preparation: Wash and dice the apple. Mix with the yogurt, sprinkle with almonds and cinnamon.
• Macros: Calories: 380 kcal | Protein: 22g | Carbs: 36g | Fat: 16g

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Dinner: Pork Tenderloin with Mushroom Sauce and Bulgur

• Ingredients:
  • 160g pork tenderloin
  • 150g button mushrooms
  • 80g bulgur
  • 50ml 12% cream
  • 5ml olive oil
  • Salt, pepper, parsley
• Preparation: Cook the bulgur in salted water for 12-15 minutes. Slice the pork tenderloin, season with salt and pepper, and pan-fry for 3-4 minutes per side. Remove the meat. In the same pan, sauté the sliced mushrooms, add the cream and cook for 3-4 minutes. Season with parsley. Serve the meat with the mushroom sauce and bulgur.
• Macros: Calories: 590 kcal | Protein: 48g | Carbs: 52g | Fat: 20g

Daily Total: Calories: 2070 kcal | Protein: 156g | Carbs: 180g | Fat: 64g

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Day 4

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Breakfast: Omelette with Ham, Cheese, and Whole Wheat Bread

• Ingredients:
  • 3 eggs
  • 50g lean ham
  • 30g grated cheese
  • 1 slice whole wheat bread (40g)
  • Salt, pepper
• Preparation: Whisk the eggs, season with salt and pepper. Pour into a pan, top with the diced ham and cheese. Fold in half when the bottom is set. Serve with toasted bread.
• Macros: Calories: 480 kcal | Protein: 38g | Carbs: 18g | Fat: 28g

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Lunch: Tuna Salad with Avocado and Egg

• Ingredients:
  • 150g canned tuna in water
  • 100g mixed salad greens
  • 1/2 avocado (75g)
  • 2 hard-boiled eggs
  • 50g tomato
  • 50g cucumber
  • 10ml olive oil
  • Lemon juice, salt, pepper
• Preparation: Hard-boil the eggs (10 minutes), cool, and quarter. Wash and slice the salad, tomato, and cucumber. Drain the tuna. Place all ingredients in a bowl, slice the avocado on top. Drizzle with olive oil and lemon juice, season with salt and pepper.
• Macros: Calories: 580 kcal | Protein: 52g | Carbs: 12g | Fat: 36g

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Afternoon Snack: Rice Pudding with Cinnamon

• Ingredients:
  • 60g rice
  • 300ml low-fat milk
  • 15g honey
  • Cinnamon to taste
• Preparation: Cook the rice in the milk over low heat for 20-25 minutes, stirring occasionally. When thick and creamy, sweeten with honey and cinnamon.
• Macros: Calories: 380 kcal | Protein: 14g | Carbs: 72g | Fat: 4g

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Dinner: Grilled Chicken Breast with Zucchini and Couscous

• Ingredients:
  • 180g chicken breast
  • 200g zucchini
  • 80g couscous
  • 10ml olive oil
  • Lemon, oregano, salt, pepper
• Preparation: Pour boiling water over the couscous (1:1 ratio), cover, and let sit for 5 minutes. Season the chicken breast with oregano, salt, pepper, and lemon juice, then grill or pan-fry for 6-7 minutes per side. Slice the zucchini, brush with olive oil, and grill for 3-4 minutes per side.
• Macros: Calories: 560 kcal | Protein: 52g | Carbs: 50g | Fat: 14g

Daily Total: Calories: 2000 kcal | Protein: 156g | Carbs: 152g | Fat: 82g

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Day 5

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Breakfast: Banana-Peanut Butter Porridge

• Ingredients:
  • 60g rolled oats
  • 250ml low-fat milk
  • 1 banana (120g)
  • 20g peanut butter
• Preparation: Cook the oats in the milk for 5-6 minutes. Slice the banana and place on the porridge. Drizzle with peanut butter.
• Macros: Calories: 520 kcal | Protein: 20g | Carbs: 68g | Fat: 18g

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Lunch: Chickpea Curry with Rice

• Ingredients:
  • 200g canned chickpeas, drained
  • 80g rice
  • 100ml coconut milk
  • 100g tomato
  • 1 onion
  • 2 cloves garlic
  • Curry, turmeric, salt
• Preparation: Cook the rice in salted water. Finely chop the onion and garlic and sauté in a little oil. Add the spices, then the diced tomato. Cook for 5 minutes, then add the chickpeas and coconut milk. Simmer for another 10 minutes. Serve with the rice.
• Macros: Calories: 580 kcal | Protein: 22g | Carbs: 82g | Fat: 18g

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Afternoon Snack: Quark with Radishes and Whole Wheat Bread

• Ingredients:
  • 200g low-fat quark
  • 50g radishes
  • 1 slice whole wheat bread (40g)
  • Salt, pepper, chives
• Preparation: Mash the quark with a fork, season with salt and pepper. Slice the radishes. Spread the quark on the bread, top with radishes, and sprinkle with chives.
• Macros: Calories: 340 kcal | Protein: 32g | Carbs: 24g | Fat: 12g

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Dinner: Sea Bass with Spinach Mashed Potatoes

• Ingredients:
  • 180g sea bass fillet
  • 200g potatoes
  • 100g spinach
  • 30ml low-fat milk
  • 5ml olive oil
  • Lemon, salt, pepper
• Preparation: Peel and boil the potatoes until soft. Sauté the spinach for 3-4 minutes. Mash the potatoes with the milk, then mix in the spinach. Season the fish fillet with salt, pepper, and lemon juice, and pan-fry in olive oil for 4 minutes per side.
• Macros: Calories: 540 kcal | Protein: 46g | Carbs: 42g | Fat: 18g

Daily Total: Calories: 1980 kcal | Protein: 120g | Carbs: 216g | Fat: 66g

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Day 6

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Breakfast: Skyr with Blueberries and Granola

• Ingredients:
  • 200g skyr
  • 80g blueberries
  • 40g granola
  • 10g honey
• Preparation: Place the skyr in a bowl, top with granola and blueberries, then drizzle with honey.
• Macros: Calories: 420 kcal | Protein: 28g | Carbs: 58g | Fat: 8g

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Lunch: Chicken Breast with Salad and Sweet Potato

• Ingredients:
  • 180g chicken breast
  • 150g sweet potato
  • 100g mixed salad greens
  • 50g tomato
  • 10ml olive oil
  • Salt, pepper, oregano
• Preparation: Peel the sweet potato, cut into wedges, and bake at 200°C (400°F) for 25 minutes. Season the chicken breast and pan-fry for 6-7 minutes per side. Drizzle the salad and tomato with olive oil.
• Macros: Calories: 560 kcal | Protein: 48g | Carbs: 42g | Fat: 18g

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Afternoon Snack: Hard-boiled Eggs with Vegetables

• Ingredients:
  • 3 eggs
  • 100g cucumber
  • 100g tomato
  • Salt, pepper
• Preparation: Hard-boil the eggs, cool, and cut in half. Serve with sliced cucumber and tomato.
• Macros: Calories: 280 kcal | Protein: 20g | Carbs: 8g | Fat: 18g

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Dinner: Bolognese Pasta

• Ingredients:
  • 100g lean ground beef
  • 80g whole wheat penne
  • 150g tomato sauce
  • 1 onion
  • 2 cloves garlic
  • Basil, salt, pepper
• Preparation: Cook the pasta al dente in salted water. Finely chop the onion and garlic and sauté. Add the ground meat and cook through for 5-6 minutes. Pour in the tomato sauce, season, and simmer for 10 minutes. Mix with the pasta and sprinkle with basil.
• Macros: Calories: 620 kcal | Protein: 38g | Carbs: 68g | Fat: 20g

Daily Total: Calories: 1880 kcal | Protein: 134g | Carbs: 176g | Fat: 64g
*Note: This day is lower in calories, compensating for some higher-calorie days during the week. To balance it out, add 20g of walnuts to the snack (+130 kcal, +4g protein).*

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Day 7

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Breakfast: Scrambled Eggs with Vegetables and Whole Wheat Bread

• Ingredients:
  • 3 eggs
  • 50g bell pepper
  • 50g onion
  • 30g tomato
  • 2 slices whole wheat bread (80g)
  • 5ml olive oil
  • Salt, pepper
• Preparation: Finely chop the vegetables and sauté in olive oil. Whisk the eggs, season with salt and pepper, and pour over the vegetables. Cook, stirring, until set. Serve with toasted bread.
• Macros: Calories: 480 kcal | Protein: 26g | Carbs: 40g | Fat: 24g

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Lunch: Turkey Breast with Rice and Steamed Vegetables

• Ingredients:
  • 180g turkey breast
  • 80g rice
  • 150g mixed vegetables (broccoli, cauliflower, carrot)
  • 10ml olive oil
  • Salt, pepper, thyme
• Preparation: Cook the rice in salted water. Season the turkey breast and pan-fry for 5-6 minutes per side. Steam the vegetables for 10 minutes.
• Macros: Calories: 580 kcal | Protein: 52g | Carbs: 56g | Fat: 14g

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Afternoon Snack: Greek Yogurt with Walnuts and Honey

• Ingredients:
  • 200g Greek yogurt (2%)
  • 25g walnuts
  • 15g honey
• Preparation: Place the yogurt in a bowl, top with crushed walnuts, and drizzle with honey.
• Macros: Calories: 380 kcal | Protein: 22g | Carbs: 28g | Fat: 20g

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Dinner: Salmon Quinoa Salad

• Ingredients:
  • 150g salmon fillet
  • 80g quinoa
  • 100g cucumber
  • 50g tomato
  • 1/2 avocado (75g)
  • Lemon juice, salt, pepper
• Preparation: Cook the quinoa for 15 minutes. Season the salmon with salt and pepper and pan-fry for 4-5 minutes per side. Dice the cucumber and tomato, slice the avocado. Mix the quinoa with the vegetables, top with the salmon, and drizzle with lemon juice.
• Macros: Calories: 640 kcal | Protein: 44g | Carbs: 42g | Fat: 32g

Daily Total: Calories: 2080 kcal | Protein: 144g | Carbs: 166g | Fat: 90g

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Day 1

This menu is identical to Week 01, Day 1.

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Breakfast: Greek Yogurt Oatmeal with Berries

• Ingredients:
  • 60g rolled oats
  • 200g Greek yogurt (2%)
  • 100g mixed berries (blueberries, raspberries)
  • 15g honey
  • 200ml water
• Preparation: Cook the oats in the water over medium heat for 5-6 minutes until soft. Remove from heat and let cool slightly. Stir in the Greek yogurt, top with the berries, and drizzle with honey.
• Macros: Calories: 485 kcal | Protein: 28g | Carbs: 68g | Fat: 10g

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Lunch: Chicken Breast with Quinoa and Roasted Vegetables

• Ingredients:
  • 180g chicken breast
  • 80g quinoa (dry weight)
  • 150g mixed vegetables (zucchini, bell pepper, eggplant)
  • 10ml olive oil
  • Salt, pepper, garlic to taste
• Preparation: Rinse the quinoa and cook in double the amount of salted water for 15 minutes. Season the chicken breast with salt, pepper, and garlic, then pan-fry for 6-7 minutes per side. Dice the vegetables, drizzle with olive oil, and roast at 200°C (400°F) for 20 minutes.
• Macros: Calories: 620 kcal | Protein: 52g | Carbs: 58g | Fat: 16g

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Afternoon Snack: Quark Cream with Banana and Walnuts

• Ingredients:
  • 200g low-fat quark
  • 1 medium banana (120g)
  • 20g walnuts
• Preparation: Mash the quark smooth with a fork. Slice the banana and mix into the quark. Sprinkle with roughly chopped walnuts.
• Macros: Calories: 420 kcal | Protein: 32g | Carbs: 38g | Fat: 16g

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Dinner: Salmon with Steamed Broccoli and Sweet Potato

• Ingredients:
  • 150g salmon fillet
  • 200g broccoli
  • 150g sweet potato
  • 5ml olive oil
  • Lemon juice, salt, pepper
• Preparation: Peel and dice the sweet potato, boil in salted water until soft, about 15 minutes. Cut the broccoli into florets and steam for 8-10 minutes. Season the salmon with salt, pepper, and lemon juice, then pan-fry in olive oil for 4-5 minutes per side.
• Macros: Calories: 545 kcal | Protein: 42g | Carbs: 42g | Fat: 20g

Daily Total: Calories: 2070 kcal | Protein: 154g | Carbs: 206g | Fat: 62g

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Day 2

This menu is identical to Week 01, Day 2.

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Breakfast: Egg and Avocado Whole Wheat Toast

• Ingredients:
  • 3 eggs
  • 2 slices whole wheat bread (80g)
  • 1/2 avocado (75g)
  • Salt, pepper, pinch of chili flakes
• Preparation: Scramble the eggs in a little oil, season with salt and pepper. Toast the bread. Mash the avocado on the toast, top with the scrambled eggs, and sprinkle with chili flakes.
• Macros: Calories: 520 kcal | Protein: 26g | Carbs: 36g | Fat: 30g

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Lunch: Beef Stir-fry with Vegetables and Rice Noodles

• Ingredients:
  • 150g lean beef (topside)
  • 80g rice noodles
  • 150g mixed vegetables (broccoli, carrot, onion, bell pepper)
  • 15ml soy sauce
  • 10ml sesame oil
  • 1 clove garlic
• Preparation: Cut the beef into thin strips. Cook the rice noodles according to package directions. Slice the vegetables. Heat sesame oil in a wok or pan, sauté the garlic, add the meat and cook for 3-4 minutes. Add the vegetables and cook for another 4-5 minutes, then add the soy sauce. Mix in the drained rice noodles.
• Macros: Calories: 580 kcal | Protein: 42g | Carbs: 62g | Fat: 16g

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Afternoon Snack: Protein Shake with Oats

• Ingredients:
  • 30g whey protein powder (vanilla)
  • 30g rolled oats
  • 250ml low-fat milk
  • 1 tablespoon peanut butter (15g)
• Preparation: Place all ingredients in a blender and blend until smooth.
• Macros: Calories: 420 kcal | Protein: 36g | Carbs: 38g | Fat: 14g

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Dinner: Baked Chicken Thigh with Steamed Green Beans and Potatoes

• Ingredients:
  • 200g skinless chicken thigh
  • 200g green beans
  • 150g potatoes
  • 5ml olive oil
  • Rosemary, salt, pepper
• Preparation: Peel and dice the potatoes, boil in salted water until soft. Season the chicken thigh with rosemary, salt, and pepper, rub with olive oil, and bake at 200°C (400°F) for 25-30 minutes. Steam the green beans, covered, for 10 minutes.
• Macros: Calories: 550 kcal | Protein: 48g | Carbs: 42g | Fat: 18g

Daily Total: Calories: 2070 kcal | Protein: 152g | Carbs: 178g | Fat: 78g

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Day 3

This menu is identical to Week 01, Day 3.

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Breakfast: Cottage Cheese Pancakes with Blueberries

• Ingredients:
  • 200g cottage cheese
  • 2 eggs
  • 40g rolled oats
  • 80g blueberries
  • 10g honey
• Preparation: Blend the cottage cheese, eggs, and oats until smooth. Fry small pancakes in a non-stick pan. Serve with blueberries and honey.
• Macros: Calories: 480 kcal | Protein: 38g | Carbs: 46g | Fat: 14g

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Lunch: Turkey Wrap with Vegetables and Tzatziki

• Ingredients:
  • 150g turkey breast
  • 2 whole wheat tortillas (80g)
  • 100g mixed salad greens
  • 50g cucumber
  • 50g tomato
  • 60g tzatziki
• Preparation: Season the turkey breast with salt and pepper, then pan-fry for 5-6 minutes per side. Slice it. Spread tzatziki on the tortilla, add the salad greens, cucumber, tomato, and turkey slices. Roll up.
• Macros: Calories: 520 kcal | Protein: 48g | Carbs: 46g | Fat: 14g

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Afternoon Snack: Apple-Cinnamon Yogurt with Almonds

• Ingredients:
  • 200g Greek yogurt (2%)
  • 1 medium apple (150g)
  • 20g almonds
  • Cinnamon to taste
• Preparation: Wash and dice the apple. Mix with the yogurt, sprinkle with almonds and cinnamon.
• Macros: Calories: 380 kcal | Protein: 22g | Carbs: 36g | Fat: 16g

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Dinner: Pork Tenderloin with Mushroom Sauce and Bulgur

• Ingredients:
  • 160g pork tenderloin
  • 150g button mushrooms
  • 80g bulgur
  • 50ml 12% cream
  • 5ml olive oil
  • Salt, pepper, parsley
• Preparation: Cook the bulgur in salted water for 12-15 minutes. Slice the pork tenderloin, season with salt and pepper, and pan-fry for 3-4 minutes per side. Remove the meat. In the same pan, sauté the sliced mushrooms, add the cream and cook for 3-4 minutes. Season with parsley. Serve the meat with the mushroom sauce and bulgur.
• Macros: Calories: 590 kcal | Protein: 48g | Carbs: 52g | Fat: 20g

Daily Total: Calories: 2070 kcal | Protein: 156g | Carbs: 180g | Fat: 64g

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Day 4

This menu is identical to Week 01, Day 4.

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Breakfast: Omelette with Ham, Cheese, and Whole Wheat Bread

• Ingredients:
  • 3 eggs
  • 50g lean ham
  • 30g grated cheese
  • 1 slice whole wheat bread (40g)
  • Salt, pepper
• Preparation: Whisk the eggs, season with salt and pepper. Pour into a pan, top with the diced ham and cheese. Fold in half when the bottom is set. Serve with toasted bread.
• Macros: Calories: 480 kcal | Protein: 38g | Carbs: 18g | Fat: 28g

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Lunch: Tuna Salad with Avocado and Egg

• Ingredients:
  • 150g canned tuna in water
  • 100g mixed salad greens
  • 1/2 avocado (75g)
  • 2 hard-boiled eggs
  • 50g tomato
  • 50g cucumber
  • 10ml olive oil
  • Lemon juice, salt, pepper
• Preparation: Hard-boil the eggs (10 minutes), cool, and quarter. Wash and slice the salad, tomato, and cucumber. Drain the tuna. Place all ingredients in a bowl, slice the avocado on top. Drizzle with olive oil and lemon juice, season with salt and pepper.
• Macros: Calories: 580 kcal | Protein: 52g | Carbs: 12g | Fat: 36g

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Afternoon Snack: Rice Pudding with Cinnamon

• Ingredients:
  • 60g rice
  • 300ml low-fat milk
  • 15g honey
  • Cinnamon to taste
• Preparation: Cook the rice in the milk over low heat for 20-25 minutes, stirring occasionally. When thick and creamy, sweeten with honey and cinnamon.
• Macros: Calories: 380 kcal | Protein: 14g | Carbs: 72g | Fat: 4g

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Dinner: Grilled Chicken Breast with Zucchini and Couscous

• Ingredients:
  • 180g chicken breast
  • 200g zucchini
  • 80g couscous
  • 10ml olive oil
  • Lemon, oregano, salt, pepper
• Preparation: Pour boiling water over the couscous (1:1 ratio), cover, and let sit for 5 minutes. Season the chicken breast with oregano, salt, pepper, and lemon juice, then grill or pan-fry for 6-7 minutes per side. Slice the zucchini, brush with olive oil, and grill for 3-4 minutes per side.
• Macros: Calories: 560 kcal | Protein: 52g | Carbs: 50g | Fat: 14g

Daily Total: Calories: 2000 kcal | Protein: 156g | Carbs: 152g | Fat: 82g

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Day 5

This menu is identical to Week 01, Day 5.

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Breakfast: Banana-Peanut Butter Porridge

• Ingredients:
  • 60g rolled oats
  • 250ml low-fat milk
  • 1 banana (120g)
  • 20g peanut butter
• Preparation: Cook the oats in the milk for 5-6 minutes. Slice the banana and place on the porridge. Drizzle with peanut butter.
• Macros: Calories: 520 kcal | Protein: 20g | Carbs: 68g | Fat: 18g

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Lunch: Chickpea Curry with Rice

• Ingredients:
  • 200g canned chickpeas, drained
  • 80g rice
  • 100ml coconut milk
  • 100g tomato
  • 1 onion
  • 2 cloves garlic
  • Curry, turmeric, salt
• Preparation: Cook the rice in salted water. Finely chop the onion and garlic and sauté in a little oil. Add the spices, then the diced tomato. Cook for 5 minutes, then add the chickpeas and coconut milk. Simmer for another 10 minutes. Serve with the rice.
• Macros: Calories: 580 kcal | Protein: 22g | Carbs: 82g | Fat: 18g

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Afternoon Snack: Quark with Radishes and Whole Wheat Bread

• Ingredients:
  • 200g low-fat quark
  • 50g radishes
  • 1 slice whole wheat bread (40g)
  • Salt, pepper, chives
• Preparation: Mash the quark with a fork, season with salt and pepper. Slice the radishes. Spread the quark on the bread, top with radishes, and sprinkle with chives.
• Macros: Calories: 340 kcal | Protein: 32g | Carbs: 24g | Fat: 12g

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Dinner: Sea Bass with Spinach Mashed Potatoes

• Ingredients:
  • 180g sea bass fillet
  • 200g potatoes
  • 100g spinach
  • 30ml low-fat milk
  • 5ml olive oil
  • Lemon, salt, pepper
• Preparation: Peel and boil the potatoes until soft. Sauté the spinach for 3-4 minutes. Mash the potatoes with the milk, then mix in the spinach. Season the fish fillet with salt, pepper, and lemon juice, and pan-fry in olive oil for 4 minutes per side.
• Macros: Calories: 540 kcal | Protein: 46g | Carbs: 42g | Fat: 18g

Daily Total: Calories: 1980 kcal | Protein: 120g | Carbs: 216g | Fat: 66g

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Day 6

This menu is identical to Week 01, Day 6.

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Breakfast: Skyr with Blueberries and Granola

• Ingredients:
  • 200g skyr
  • 80g blueberries
  • 40g granola
  • 10g honey
• Preparation: Place the skyr in a bowl, top with granola and blueberries, then drizzle with honey.
• Macros: Calories: 420 kcal | Protein: 28g | Carbs: 58g | Fat: 8g

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Lunch: Chicken Breast with Salad and Sweet Potato

• Ingredients:
  • 180g chicken breast
  • 150g sweet potato
  • 100g mixed salad greens
  • 50g tomato
  • 10ml olive oil
  • Salt, pepper, oregano
• Preparation: Peel the sweet potato, cut into wedges, and bake at 200°C (400°F) for 25 minutes. Season the chicken breast and pan-fry for 6-7 minutes per side. Drizzle the salad and tomato with olive oil.
• Macros: Calories: 560 kcal | Protein: 48g | Carbs: 42g | Fat: 18g

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Afternoon Snack: Hard-boiled Eggs with Vegetables

• Ingredients:
  • 3 eggs
  • 100g cucumber
  • 100g tomato
  • Salt, pepper
• Preparation: Hard-boil the eggs, cool, and cut in half. Serve with sliced cucumber and tomato.
• Macros: Calories: 280 kcal | Protein: 20g | Carbs: 8g | Fat: 18g

‍

Dinner: Bolognese Pasta

• Ingredients:
  • 100g lean ground beef
  • 80g whole wheat penne
  • 150g tomato sauce
  • 1 onion
  • 2 cloves garlic
  • Basil, salt, pepper
• Preparation: Cook the pasta al dente in salted water. Finely chop the onion and garlic and sauté. Add the ground meat and cook through for 5-6 minutes. Pour in the tomato sauce, season, and simmer for 10 minutes. Mix with the pasta and sprinkle with basil.
• Macros: Calories: 620 kcal | Protein: 38g | Carbs: 68g | Fat: 20g

Daily Total: Calories: 1880 kcal | Protein: 134g | Carbs: 176g | Fat: 64g
*Note: This day is lower in calories, compensating for some higher-calorie days during the week. To balance it out, add 20g of walnuts to the snack (+130 kcal, +4g protein).*

‍

‍

Day 7

This menu is identical to Week 01, Day 7.

‍

Breakfast: Scrambled Eggs with Vegetables and Whole Wheat Bread

• Ingredients:
  • 3 eggs
  • 50g bell pepper
  • 50g onion
  • 30g tomato
  • 2 slices whole wheat bread (80g)
  • 5ml olive oil
  • Salt, pepper
• Preparation: Finely chop the vegetables and sauté in olive oil. Whisk the eggs, season with salt and pepper, and pour over the vegetables. Cook, stirring, until set. Serve with toasted bread.
• Macros: Calories: 480 kcal | Protein: 26g | Carbs: 40g | Fat: 24g

‍

Lunch: Turkey Breast with Rice and Steamed Vegetables

• Ingredients:
  • 180g turkey breast
  • 80g rice
  • 150g mixed vegetables (broccoli, cauliflower, carrot)
  • 10ml olive oil
  • Salt, pepper, thyme
• Preparation: Cook the rice in salted water. Season the turkey breast and pan-fry for 5-6 minutes per side. Steam the vegetables for 10 minutes.
• Macros: Calories: 580 kcal | Protein: 52g | Carbs: 56g | Fat: 14g

‍

Afternoon Snack: Greek Yogurt with Walnuts and Honey

• Ingredients:
  • 200g Greek yogurt (2%)
  • 25g walnuts
  • 15g honey
• Preparation: Place the yogurt in a bowl, top with crushed walnuts, and drizzle with honey.
• Macros: Calories: 380 kcal | Protein: 22g | Carbs: 28g | Fat: 20g

‍

Dinner: Salmon Quinoa Salad

• Ingredients:
  • 150g salmon fillet
  • 80g quinoa
  • 100g cucumber
  • 50g tomato
  • 1/2 avocado (75g)
  • Lemon juice, salt, pepper
• Preparation: Cook the quinoa for 15 minutes. Season the salmon with salt and pepper and pan-fry for 4-5 minutes per side. Dice the cucumber and tomato, slice the avocado. Mix the quinoa with the vegetables, top with the salmon, and drizzle with lemon juice.
• Macros: Calories: 640 kcal | Protein: 44g | Carbs: 42g | Fat: 32g

Daily Total: Calories: 2080 kcal | Protein: 144g | Carbs: 166g | Fat: 90g

‍

Day 1

‍

Breakfast: Greek Yogurt Oatmeal with Berries

• Ingredients:
  • 60g rolled oats
  • 200g Greek yogurt (2%)
  • 100g mixed berries (blueberries, raspberries)
  • 15g honey
  • 200ml water
• Preparation: Cook the oats in the water over medium heat for 5-6 minutes until soft. Remove from heat and let cool slightly. Stir in the Greek yogurt, top with the berries, and drizzle with honey.
• Macros: Calories: 485 kcal | Protein: 28g | Carbs: 68g | Fat: 10g

‍

Lunch: Chicken Breast with Quinoa and Roasted Vegetables

• Ingredients:
  • 180g chicken breast
  • 80g quinoa (dry weight)
  • 150g mixed vegetables (zucchini, bell pepper, eggplant)
  • 10ml olive oil
  • Salt, pepper, garlic to taste
• Preparation: Rinse the quinoa and cook in double the amount of salted water for 15 minutes. Season the chicken breast with salt, pepper, and garlic, then pan-fry for 6-7 minutes per side. Dice the vegetables, drizzle with olive oil, and roast at 200°C (400°F) for 20 minutes.
• Macros: Calories: 620 kcal | Protein: 52g | Carbs: 58g | Fat: 16g

‍

Afternoon Snack: Quark Cream with Banana and Walnuts

• Ingredients:
  • 200g low-fat quark
  • 1 medium banana (120g)
  • 20g walnuts
• Preparation: Mash the quark smooth with a fork. Slice the banana and mix into the quark. Sprinkle with roughly chopped walnuts.
• Macros: Calories: 420 kcal | Protein: 32g | Carbs: 38g | Fat: 16g

‍

Dinner: Salmon with Steamed Broccoli and Sweet Potato

• Ingredients:
  • 150g salmon fillet
  • 200g broccoli
  • 150g sweet potato
  • 5ml olive oil
  • Lemon juice, salt, pepper
• Preparation: Peel and dice the sweet potato, boil in salted water until soft, about 15 minutes. Cut the broccoli into florets and steam for 8-10 minutes. Season the salmon with salt, pepper, and lemon juice, then pan-fry in olive oil for 4-5 minutes per side.
• Macros: Calories: 545 kcal | Protein: 42g | Carbs: 42g | Fat: 20g

Daily Total: Calories: 2070 kcal | Protein: 154g | Carbs: 206g | Fat: 62g

‍

‍

Day 2

‍

Breakfast: Egg and Avocado Whole Wheat Toast

• Ingredients:
  • 3 eggs
  • 2 slices whole wheat bread (80g)
  • 1/2 avocado (75g)
  • Salt, pepper, pinch of chili flakes
• Preparation: Scramble the eggs in a little oil, season with salt and pepper. Toast the bread. Mash the avocado on the toast, top with the scrambled eggs, and sprinkle with chili flakes.
• Macros: Calories: 520 kcal | Protein: 26g | Carbs: 36g | Fat: 30g

‍

Lunch: Beef Stir-fry with Vegetables and Rice Noodles

• Ingredients:
  • 150g lean beef (topside)
  • 80g rice noodles
  • 150g mixed vegetables (broccoli, carrot, onion, bell pepper)
  • 15ml soy sauce
  • 10ml sesame oil
  • 1 clove garlic
• Preparation: Cut the beef into thin strips. Cook the rice noodles according to package directions. Slice the vegetables. Heat sesame oil in a wok or pan, sauté the garlic, add the meat and cook for 3-4 minutes. Add the vegetables and cook for another 4-5 minutes, then add the soy sauce. Mix in the drained rice noodles.
• Macros: Calories: 580 kcal | Protein: 42g | Carbs: 62g | Fat: 16g

‍

Afternoon Snack: Protein Shake with Oats

• Ingredients:
  • 30g whey protein powder (vanilla)
  • 30g rolled oats
  • 250ml low-fat milk
  • 1 tablespoon peanut butter (15g)
• Preparation: Place all ingredients in a blender and blend until smooth.
• Macros: Calories: 420 kcal | Protein: 36g | Carbs: 38g | Fat: 14g

‍

Dinner: Baked Chicken Thigh with Steamed Green Beans and Potatoes

• Ingredients:
  • 200g skinless chicken thigh
  • 200g green beans
  • 150g potatoes
  • 5ml olive oil
  • Rosemary, salt, pepper
• Preparation: Peel and dice the potatoes, boil in salted water until soft. Season the chicken thigh with rosemary, salt, and pepper, rub with olive oil, and bake at 200°C (400°F) for 25-30 minutes. Steam the green beans, covered, for 10 minutes.
• Macros: Calories: 550 kcal | Protein: 48g | Carbs: 42g | Fat: 18g

Daily Total: Calories: 2070 kcal | Protein: 152g | Carbs: 178g | Fat: 78g

‍

‍

Day 3

‍

Breakfast: Cottage Cheese Pancakes with Blueberries

• Ingredients:
  • 200g cottage cheese
  • 2 eggs
  • 40g rolled oats
  • 80g blueberries
  • 10g honey
• Preparation: Blend the cottage cheese, eggs, and oats until smooth. Fry small pancakes in a non-stick pan. Serve with blueberries and honey.
• Macros: Calories: 480 kcal | Protein: 38g | Carbs: 46g | Fat: 14g

‍

Lunch: Turkey Wrap with Vegetables and Tzatziki

• Ingredients:
  • 150g turkey breast
  • 2 whole wheat tortillas (80g)
  • 100g mixed salad greens
  • 50g cucumber
  • 50g tomato
  • 60g tzatziki
• Preparation: Season the turkey breast with salt and pepper, then pan-fry for 5-6 minutes per side. Slice it. Spread tzatziki on the tortilla, add the salad greens, cucumber, tomato, and turkey slices. Roll up.
• Macros: Calories: 520 kcal | Protein: 48g | Carbs: 46g | Fat: 14g

‍

Afternoon Snack: Apple-Cinnamon Yogurt with Almonds

• Ingredients:
  • 200g Greek yogurt (2%)
  • 1 medium apple (150g)
  • 20g almonds
  • Cinnamon to taste
• Preparation: Wash and dice the apple. Mix with the yogurt, sprinkle with almonds and cinnamon.
• Macros: Calories: 380 kcal | Protein: 22g | Carbs: 36g | Fat: 16g

‍

Dinner: Pork Tenderloin with Mushroom Sauce and Bulgur

• Ingredients:
  • 160g pork tenderloin
  • 150g button mushrooms
  • 80g bulgur
  • 50ml 12% cream
  • 5ml olive oil
  • Salt, pepper, parsley
• Preparation: Cook the bulgur in salted water for 12-15 minutes. Slice the pork tenderloin, season with salt and pepper, and pan-fry for 3-4 minutes per side. Remove the meat. In the same pan, sauté the sliced mushrooms, add the cream and cook for 3-4 minutes. Season with parsley. Serve the meat with the mushroom sauce and bulgur.
• Macros: Calories: 590 kcal | Protein: 48g | Carbs: 52g | Fat: 20g

Daily Total: Calories: 2070 kcal | Protein: 156g | Carbs: 180g | Fat: 64g

‍

‍

Day 4

‍

Breakfast: Omelette with Ham, Cheese, and Whole Wheat Bread

• Ingredients:
  • 3 eggs
  • 50g lean ham
  • 30g grated cheese
  • 1 slice whole wheat bread (40g)
  • Salt, pepper
• Preparation: Whisk the eggs, season with salt and pepper. Pour into a pan, top with the diced ham and cheese. Fold in half when the bottom is set. Serve with toasted bread.
• Macros: Calories: 480 kcal | Protein: 38g | Carbs: 18g | Fat: 28g

‍

Lunch: Tuna Salad with Avocado and Egg

• Ingredients:
  • 150g canned tuna in water
  • 100g mixed salad greens
  • 1/2 avocado (75g)
  • 2 hard-boiled eggs
  • 50g tomato
  • 50g cucumber
  • 10ml olive oil
  • Lemon juice, salt, pepper
• Preparation: Hard-boil the eggs (10 minutes), cool, and quarter. Wash and slice the salad, tomato, and cucumber. Drain the tuna. Place all ingredients in a bowl, slice the avocado on top. Drizzle with olive oil and lemon juice, season with salt and pepper.
• Macros: Calories: 580 kcal | Protein: 52g | Carbs: 12g | Fat: 36g

‍

Afternoon Snack: Rice Pudding with Cinnamon

• Ingredients:
  • 60g rice
  • 300ml low-fat milk
  • 15g honey
  • Cinnamon to taste
• Preparation: Cook the rice in the milk over low heat for 20-25 minutes, stirring occasionally. When thick and creamy, sweeten with honey and cinnamon.
• Macros: Calories: 380 kcal | Protein: 14g | Carbs: 72g | Fat: 4g

‍

Dinner: Grilled Chicken Breast with Zucchini and Couscous

• Ingredients:
  • 180g chicken breast
  • 200g zucchini
  • 80g couscous
  • 10ml olive oil
  • Lemon, oregano, salt, pepper
• Preparation: Pour boiling water over the couscous (1:1 ratio), cover, and let sit for 5 minutes. Season the chicken breast with oregano, salt, pepper, and lemon juice, then grill or pan-fry for 6-7 minutes per side. Slice the zucchini, brush with olive oil, and grill for 3-4 minutes per side.
• Macros: Calories: 560 kcal | Protein: 52g | Carbs: 50g | Fat: 14g

Daily Total: Calories: 2000 kcal | Protein: 156g | Carbs: 152g | Fat: 82g

‍

‍

Day 5

‍

Breakfast: Banana-Peanut Butter Porridge

• Ingredients:
  • 60g rolled oats
  • 250ml low-fat milk
  • 1 banana (120g)
  • 20g peanut butter
• Preparation: Cook the oats in the milk for 5-6 minutes. Slice the banana and place on the porridge. Drizzle with peanut butter.
• Macros: Calories: 520 kcal | Protein: 20g | Carbs: 68g | Fat: 18g

‍

Lunch: Chickpea Curry with Rice

• Ingredients:
  • 200g canned chickpeas, drained
  • 80g rice
  • 100ml coconut milk
  • 100g tomato
  • 1 onion
  • 2 cloves garlic
  • Curry, turmeric, salt
• Preparation: Cook the rice in salted water. Finely chop the onion and garlic and sauté in a little oil. Add the spices, then the diced tomato. Cook for 5 minutes, then add the chickpeas and coconut milk. Simmer for another 10 minutes. Serve with the rice.
• Macros: Calories: 580 kcal | Protein: 22g | Carbs: 82g | Fat: 18g

‍

Afternoon Snack: Quark with Radishes and Whole Wheat Bread

• Ingredients:
  • 200g low-fat quark
  • 50g radishes
  • 1 slice whole wheat bread (40g)
  • Salt, pepper, chives
• Preparation: Mash the quark with a fork, season with salt and pepper. Slice the radishes. Spread the quark on the bread, top with radishes, and sprinkle with chives.
• Macros: Calories: 340 kcal | Protein: 32g | Carbs: 24g | Fat: 12g

‍

Dinner: Sea Bass with Spinach Mashed Potatoes

• Ingredients:
  • 180g sea bass fillet
  • 200g potatoes
  • 100g spinach
  • 30ml low-fat milk
  • 5ml olive oil
  • Lemon, salt, pepper
• Preparation: Peel and boil the potatoes until soft. Sauté the spinach for 3-4 minutes. Mash the potatoes with the milk, then mix in the spinach. Season the fish fillet with salt, pepper, and lemon juice, and pan-fry in olive oil for 4 minutes per side.
• Macros: Calories: 540 kcal | Protein: 46g | Carbs: 42g | Fat: 18g

Daily Total: Calories: 1980 kcal | Protein: 120g | Carbs: 216g | Fat: 66g

‍

‍

Day 6

‍

Breakfast: Skyr with Blueberries and Granola

• Ingredients:
  • 200g skyr
  • 80g blueberries
  • 40g granola
  • 10g honey
• Preparation: Place the skyr in a bowl, top with granola and blueberries, then drizzle with honey.
• Macros: Calories: 420 kcal | Protein: 28g | Carbs: 58g | Fat: 8g

‍

Lunch: Chicken Breast with Salad and Sweet Potato

• Ingredients:
  • 180g chicken breast
  • 150g sweet potato
  • 100g mixed salad greens
  • 50g tomato
  • 10ml olive oil
  • Salt, pepper, oregano
• Preparation: Peel the sweet potato, cut into wedges, and bake at 200°C (400°F) for 25 minutes. Season the chicken breast and pan-fry for 6-7 minutes per side. Drizzle the salad and tomato with olive oil.
• Macros: Calories: 560 kcal | Protein: 48g | Carbs: 42g | Fat: 18g

‍

Afternoon Snack: Hard-boiled Eggs with Vegetables

• Ingredients:
  • 3 eggs
  • 100g cucumber
  • 100g tomato
  • Salt, pepper
• Preparation: Hard-boil the eggs, cool, and cut in half. Serve with sliced cucumber and tomato.
• Macros: Calories: 280 kcal | Protein: 20g | Carbs: 8g | Fat: 18g

‍

Dinner: Bolognese Pasta

• Ingredients:
  • 100g lean ground beef
  • 80g whole wheat penne
  • 150g tomato sauce
  • 1 onion
  • 2 cloves garlic
  • Basil, salt, pepper
• Preparation: Cook the pasta al dente in salted water. Finely chop the onion and garlic and sauté. Add the ground meat and cook through for 5-6 minutes. Pour in the tomato sauce, season, and simmer for 10 minutes. Mix with the pasta and sprinkle with basil.
• Macros: Calories: 620 kcal | Protein: 38g | Carbs: 68g | Fat: 20g

Daily Total: Calories: 1880 kcal | Protein: 134g | Carbs: 176g | Fat: 64g
*Note: This day is lower in calories, compensating for some higher-calorie days during the week. To balance it out, add 20g of walnuts to the snack (+130 kcal, +4g protein).*

‍

‍

Day 7

‍

Breakfast: Scrambled Eggs with Vegetables and Whole Wheat Bread

• Ingredients:
  • 3 eggs
  • 50g bell pepper
  • 50g onion
  • 30g tomato
  • 2 slices whole wheat bread (80g)
  • 5ml olive oil
  • Salt, pepper
• Preparation: Finely chop the vegetables and sauté in olive oil. Whisk the eggs, season with salt and pepper, and pour over the vegetables. Cook, stirring, until set. Serve with toasted bread.
• Macros: Calories: 480 kcal | Protein: 26g | Carbs: 40g | Fat: 24g

‍

Lunch: Turkey Breast with Rice and Steamed Vegetables

• Ingredients:
  • 180g turkey breast
  • 80g rice
  • 150g mixed vegetables (broccoli, cauliflower, carrot)
  • 10ml olive oil
  • Salt, pepper, thyme
• Preparation: Cook the rice in salted water. Season the turkey breast and pan-fry for 5-6 minutes per side. Steam the vegetables for 10 minutes.
• Macros: Calories: 580 kcal | Protein: 52g | Carbs: 56g | Fat: 14g

‍

Afternoon Snack: Greek Yogurt with Walnuts and Honey

• Ingredients:
  • 200g Greek yogurt (2%)
  • 25g walnuts
  • 15g honey
• Preparation: Place the yogurt in a bowl, top with crushed walnuts, and drizzle with honey.
• Macros: Calories: 380 kcal | Protein: 22g | Carbs: 28g | Fat: 20g

‍

Dinner: Salmon Quinoa Salad

• Ingredients:
  • 150g salmon fillet
  • 80g quinoa
  • 100g cucumber
  • 50g tomato
  • 1/2 avocado (75g)
  • Lemon juice, salt, pepper
• Preparation: Cook the quinoa for 15 minutes. Season the salmon with salt and pepper and pan-fry for 4-5 minutes per side. Dice the cucumber and tomato, slice the avocado. Mix the quinoa with the vegetables, top with the salmon, and drizzle with lemon juice.
• Macros: Calories: 640 kcal | Protein: 44g | Carbs: 42g | Fat: 32g

Daily Total: Calories: 2080 kcal | Protein: 144g | Carbs: 166g | Fat: 90g

‍

Day 1

‍

Breakfast: Greek Yogurt Oatmeal with Berries

(You can find the detailed recipe on Day 1 of the first week of the plan.)

Macros: Calories: 485 kcal | Protein: 28g | Carbs: 68g | Fat: 10g

‍

Lunch: Chicken Breast with Quinoa and Roasted Vegetables

(You can find the detailed recipe on Day 1 of the first week of the plan.)

Macros: Calories: 620 kcal | Protein: 52g | Carbs: 58g | Fat: 16g

‍

Afternoon Snack: Quark Cream with Banana and Walnuts

(You can find the detailed recipe on Day 1 of the first week of the plan.)

Macros: Calories: 420 kcal | Protein: 32g | Carbs: 38g | Fat: 16g

‍

Dinner: Tandoori Chicken with Rice and Cucumber Salad

• Ingredients:
  • 180g chicken breast
  • 80g rice
  • 100g cucumber
  • 50g Greek yogurt
  • Tandoori spice mix, salt
• Preparation: Mix the chicken breast with tandoori spices and yogurt, then let it marinate for 20 minutes. Bake at 200°C (400°F) for 20-25 minutes. Cook the rice. Slice the cucumber and season with salt.
• Macros: Calories: 540 kcal | Protein: 50g | Carbs: 58g | Fat: 10g

Daily Total: Calories: 2065 kcal | Protein: 162g | Carbs: 222g | Fat: 52g

‍

‍

Day 2

‍

Breakfast: Egg and Avocado Whole Wheat Toast

(You can find the detailed recipe on Day 2 of the first week of the plan.)

Macros: Calories: 520 kcal | Protein: 26g | Carbs: 36g | Fat: 30g

‍

Lunch: Beef Stir-fry with Vegetables and Rice Noodles

(You can find the detailed recipe on Day 2 of the first week of the plan.)

Macros: Calories: 580 kcal | Protein: 42g | Carbs: 62g | Fat: 16g

‍

Afternoon Snack: Protein Shake with Oats

(You can find the detailed recipe on Day 2 of the first week of the plan.)

Macros: Calories: 420 kcal | Protein: 36g | Carbs: 38g | Fat: 14g

‍

Dinner: Baked Chicken Thigh with Steamed Green Beans and Potatoes

(You can find the detailed recipe on Day 2 of the first week of the plan.)

Macros: Calories: 550 kcal | Protein: 48g | Carbs: 42g | Fat: 18g

Daily Total: Calories: 2070 kcal | Protein: 152g | Carbs: 178g | Fat: 78g

‍

‍

Day 3

‍

Breakfast: Cottage Cheese Pancakes with Blueberries

(You can find the detailed recipe on Day 3 of the first week of the plan.)

Macros: Calories: 480 kcal | Protein: 38g | Carbs: 46g | Fat: 14g

‍

Lunch: Turkey Wrap with Vegetables and Tzatziki

(You can find the detailed recipe on Day 3 of the first week of the plan.)

Macros: Calories: 520 kcal | Protein: 48g | Carbs: 46g | Fat: 14g

‍

Afternoon Snack: Apple-Cinnamon Yogurt with Almonds

(You can find the detailed recipe on Day 3 of the first week of the plan.)

Macros: Calories: 380 kcal | Protein: 22g | Carbs: 36g | Fat: 16g

‍

Dinner: Pork Steak with Onion Potatoes

• Ingredients:
  • 150g pork shoulder steak
  • 200g potatoes
  • 100g red onion
  • 10ml olive oil
  • Rosemary, garlic, salt, pepper
• Preparation: Peel and slice the potatoes, slice the onion. Layer them in a baking dish, drizzle with olive oil, season, and bake at 200°C (400°F) for 30 minutes. Season the pork steak with salt and pepper and pan-fry for 4-5 minutes per side. Let it rest for 5 minutes, then slice.
• Macros: Calories: 620 kcal | Protein: 42g | Carbs: 48g | Fat: 28g

Daily Total: Calories: 2000 kcal | Protein: 150g | Carbs: 176g | Fat: 72g

‍

‍

Day 4

‍

Breakfast: Omelette with Ham, Cheese, and Whole Wheat Bread

(You can find the detailed recipe on Day 4 of the first week of the plan.)

Macros: Calories: 480 kcal | Protein: 38g | Carbs: 18g | Fat: 28g

‍

Lunch: Tuna Salad with Avocado and Egg

(You can find the detailed recipe on Day 4 of the first week of the plan.)

Macros: Calories: 580 kcal | Protein: 52g | Carbs: 12g | Fat: 36g

‍

Afternoon Snack: Rice Pudding with Cinnamon

(You can find the detailed recipe on Day 4 of the first week of the plan.)

Macros: Calories: 380 kcal | Protein: 14g | Carbs: 72g | Fat: 4g

‍

Dinner: Pork Tenderloin with Mushroom Sauce and Bulgur

(You can find the detailed recipe on Day 3 of the first week of the plan.)

Macros: Calories: 590 kcal | Protein: 48g | Carbs: 52g | Fat: 20g

Daily Total: Calories: 2030 kcal | Protein: 152g | Carbs: 154g | Fat: 88g

‍

‍

Day 5

‍

Breakfast: Banana-Peanut Butter Porridge

(You can find the detailed recipe on Day 5 of the first week of the plan.)

Macros: Calories: 520 kcal | Protein: 20g | Carbs: 68g | Fat: 18g

‍

Lunch: Chickpea Curry with Rice

(You can find the detailed recipe on Day 5 of the first week of the plan.)

Macros: Calories: 580 kcal | Protein: 22g | Carbs: 82g | Fat: 18g

‍

Afternoon Snack: Quark with Radishes and Whole Wheat Bread

(You can find the detailed recipe on Day 5 of the first week of the plan.)

Macros: Calories: 340 kcal | Protein: 32g | Carbs: 24g | Fat: 12g

‍

Dinner: Sea Bass with Spinach Mashed Potatoes

(You can find the detailed recipe on Day 5 of the first week of the plan.)

Macros: Calories: 540 kcal | Protein: 46g | Carbs: 42g | Fat: 18g

Daily Total: Calories: 1980 kcal | Protein: 120g | Carbs: 216g | Fat: 66g

‍

‍

Day 6

‍

Breakfast: Skyr with Blueberries and Granola

(You can find the detailed recipe on Day 6 of the first week of the plan.)

Macros: Calories: 420 kcal | Protein: 28g | Carbs: 58g | Fat: 8g

‍

Lunch: Chicken Breast with Salad and Sweet Potato

(You can find the detailed recipe on Day 6 of the first week of the plan.)

Macros: Calories: 560 kcal | Protein: 48g | Carbs: 42g | Fat: 18g

‍

Afternoon Snack: Hard-boiled Eggs with Vegetables

(You can find the detailed recipe on Day 6 of the first week of the plan.)

Macros: Calories: 280 kcal | Protein: 20g | Carbs: 8g | Fat: 18g

‍

Dinner: Bolognese Pasta

(You can find the detailed recipe on Day 6 of the first week of the plan.)

Macros: Calories: 620 kcal | Protein: 38g | Carbs: 68g | Fat: 20g

Daily Total: Calories: 1880 kcal | Protein: 134g | Carbs: 176g | Fat: 64g
*Note: This day is lower in calories. Add 30g of walnuts to the snack (+195 kcal, +5g protein).*

‍

‍

Day 7

‍

Breakfast: Scrambled Eggs with Vegetables and Whole Wheat Bread

(You can find the detailed recipe on Day 7 of the first week of the plan.)

Macros: Calories: 480 kcal | Protein: 26g | Carbs: 40g | Fat: 24g

‍

Lunch: Turkey Breast with Rice and Steamed Vegetables

(You can find the detailed recipe on Day 7 of the first week of the plan.)

Macros: Calories: 580 kcal | Protein: 52g | Carbs: 56g | Fat: 14g

‍

Afternoon Snack: Greek Yogurt with Walnuts and Honey

(You can find the detailed recipe on Day 7 of the first week of the plan.)

Macros: Calories: 380 kcal | Protein: 22g | Carbs: 28g | Fat: 20g

‍

Dinner: Salmon Quinoa Salad

(You can find the detailed recipe on Day 7 of the first week of the plan.)

Macros: Calories: 640 kcal | Protein: 44g | Carbs: 42g | Fat: 32g

Daily Total: Calories: 2080 kcal | Protein: 144g | Carbs: 166g | Fat: 90g

‍

Shopping List for Your 2100 Calorie Diet (for 4 Weeks)

‍

Protein Sources

• Chicken breast: 4 kg
• Chicken thigh (skinless): 800g
• Turkey breast: 1.5 kg
• Salmon fillet: 1.2 kg
• Sea bass fillet: 500g
• Cod fillet: 200g
• Tuna steak: 150g
• Canned tuna (in water): 300g
• Shrimp: 200g
• Lean beef (topside): 600g
• Beef shank: 150g
• Lean ground beef: 100g
• Ground lamb: 150g
• Pork tenderloin: 500g
• Pork shoulder steak: 150g
• Duck breast: 150g
• Lean ham: 200g
• Eggs: 50 pieces
• Greek yogurt (2%): 2 kg
• Skyr: 400g
• Cottage cheese: 400g
• Semi-skimmed quark: 1.2 kg
• Ricotta: 80g
• Feta cheese: 150g
• Grated cheese: 60g
• Vanilla whey protein powder: 150g

‍

Grains and Carbohydrates

• Rolled oats: 600g
• Rice (white or brown): 800g
• Quinoa: 500g
• Bulgur: 240g
• Couscous: 240g
• Rice noodles: 240g
• Whole wheat penne: 320g
• Whole wheat bread: 1.5 kg
• Whole wheat tortillas: 4 pieces
• Whole wheat pita: 4 pieces
• Whole wheat bun: 1 piece
• Granola: 160g

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Vegetables

• Broccoli: 1.2 kg
• Spinach: 600g
• Zucchini: 800g
• Mixed bell peppers: 600g
• Tomatoes: 1.5 kg
• Cherry tomatoes: 200g
• Cucumber: 1 kg
• Red onion: 800g
• Garlic: 3 heads
• Green beans: 400g
• Cauliflower: 200g
• Carrot: 300g
• Eggplant: 150g
• Button mushrooms: 300g
• Radishes: 150g
• Arugula: 200g
• Mixed salad greens: 1 kg
• Cooked beetroot: 200g

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Fruits

• Bananas: 8 pieces
• Apples: 4 pieces
• Blueberries: 500g
• Raspberries: 200g
• Orange: 1 piece
• Lemons: 4 pieces
• Lime: 1 piece

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Sweet Potatoes and Potatoes

• Potatoes: 2 kg
• Sweet potatoes: 1 kg

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Legumes

• Canned chickpeas: 400g

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Dairy and Other

• Low-fat milk: 2 liters
• Sour cream (12%): 100ml
• Cream (12%): 100ml
• Coconut milk: 400ml
• Avocado: 4 pieces

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Nuts and Seeds

• Walnuts: 250g
• Almonds: 60g
• Peanut butter: 100g
• Sunflower seeds: 40g
• Sesame seeds: 30g

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Spices and Sauces

• Olive oil: 500ml
• Sesame oil: 50ml
• Honey: 150g
• Soy sauce: 100ml
• Teriyaki sauce: 40ml
• Tomato sauce: 300g
• Tomato paste: 100g
• Hummus: 80g
• Tzatziki: 150g
• Salt, pepper, garlic powder
• Paprika, curry, turmeric
• Oregano, basil, rosemary, thyme
• Cumin, cinnamon, chili flakes
• Ginger
• Tandoori spice mix
• Chives, parsley
• Flour (150g)

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Other

• Black olives: 40g

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Who is this 2100 Calorie Diet Recommended For?

This 4-week, 2100-calorie diet provides an average of 155g of protein, which is an excellent foundation for both muscle building and fat loss. The plan includes varied, delicious meals from European, Hungarian, and international cuisines.

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A Few Important Tips for Success:

• Water Intake: Drink at least 2-2.5 liters of water daily. This aids metabolism and muscle function.
• Sleep: Aim for 7-8 hours of quality sleep per day. Your muscles regenerate while you rest.
• Exercise: Combine the diet with regular exercise for the best results.
• Calorie Tracking: Use an app for accurate tracking.

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Important Note:

There is no diet that is equally good for everyone. Each person's daily caloric needs differ based on weight, muscle mass, age, gender, and goals.

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Examples of Caloric Needs:

• A 75 kg man who wants to lose weight needs to eat about 1800-2000 calories per day (calorie deficit).
• A 55 kg slender woman who wants to build muscle needs to eat about 2000-2200 calories per day (calorie surplus).

This diet contains 2100 calories per day. If you are a woman and want to lose weight, this might be too much. If you are a tall, active man with the goal of building muscle, this might be too little.

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The Key is Personalized Calorie Calculation.

To find out exactly how many calories you need to eat to achieve your goal, calculate your personal daily calorie goal with the GetFIT App. You fill out a short questionnaire about your weight, height, activity level, and goals, and you immediately receive your personalized calorie and protein goal.

In the GetFIT App, you also get access to:

• Personalized daily calorie and macro goals
• Hundreds of high-protein recipes
• An easy-to-use calorie tracker and food diary
• Various diet plans and workout programs