2200 Calorie High-Protein Diet for Weight Loss and Muscle Building | 4-Week Plan

Day 1

‍

Breakfast: Quark-Banana Protein Pancakes

• 3 eggs
• 100g low-fat quark
• 1 banana (mashed)
• 30g rolled oats (ground)
• 1 teaspoon honey
• Cinnamon to taste

Mix the eggs with the quark and ground oats, add half of the mashed banana. Fry on both sides over medium heat for 2-3 minutes. Garnish with the remaining banana and a little honey when serving.

Macros: 485 kcal | 38g Protein | 18g Fat | 48g Carbs

‍

Morning Snack: Greek Yogurt with Berries

• 200g Greek yogurt (10% fat)
• 80g mixed berries (frozen is fine)
• 20g chopped almonds
• 1 teaspoon honey

Mix the yogurt with the berries, sprinkle with chopped almonds and drizzle with honey.

Macros: 340 kcal | 18g Protein | 18g Fat | 28g Carbs

‍

Lunch: Chicken Breast with Sweet Potato and Broccoli Salad

• 180g chicken breast fillet
• 200g sweet potato
• 150g broccoli
• 1 tablespoon olive oil
• Salt, pepper, garlic, paprika

Pan-fry the chicken breast in olive oil, season to taste. Dice the sweet potato and bake in the oven at 200°C (400°F) for 25-30 minutes. Steam or boil the broccoli until al dente.

Macros: 565 kcal | 52g Protein | 12g Fat | 58g Carbs

‍

Afternoon Snack: Peanut Butter Apple Slices with Protein Shake

• 1 medium apple
• 20g peanut butter
• 25g vanilla protein powder
• 250ml water or almond milk

Cut the apple into slices and spread with peanut butter. Mix the protein shake with water or almond milk.

Macros: 285 kcal | 28g Protein | 9g Fat | 22g Carbs

‍

Dinner: Salmon with Vegetables and Quinoa

• 150g salmon fillet
• 100g quinoa (dry weight)
• 100g zucchini
• 80g carrot
• 1 tablespoon olive oil
• Lemon, salt, pepper, fresh dill

Cook the quinoa according to package instructions. Pan-fry or bake the salmon, season with lemon juice, salt, and pepper. Chop the vegetables and sauté in olive oil for 5-7 minutes.

Macros: 525 kcal | 38g Protein | 18g Fat | 52g Carbs

Daily Total: 2200 kcal | 174g Protein | 75g Fat | 208g Carbs

‍

‍

Day 2

‍

Breakfast: Omelette with Spinach and Feta

• 4 eggs
• 100g fresh spinach
• 40g feta cheese
• 1 tomato
• 1 tablespoon olive oil
• Salt, pepper

Whisk the eggs, pour into a hot pan with olive oil. Add the spinach, diced tomato, and crumbled feta. Fold the omelette in half and cook for another 2 minutes.

Macros: 445 kcal | 32g Protein | 30g Fat | 12g Carbs

‍

Morning Snack: Quark Cream with Muesli

• 150g low-fat quark
• 50g unsweetened muesli
• 1 small spoon of honey
• 50g blueberries

Mix the quark until smooth, add the muesli and blueberries, sweeten with honey.

Macros: 320 kcal | 24g Protein | 6g Fat | 42g Carbs

‍

Lunch: Beef Stew with Brown Rice

• 180g beef (shoulder)
• 120g brown rice (dry weight)
• 1 large onion
• 2 cloves garlic
• 1 tablespoon tomato paste
• Paprika, cumin, salt, pepper

Dice the meat, sauté with the onion and garlic. Add the tomato paste and spices, then simmer covered for about 90 minutes until the meat is tender. Cook the rice separately.

Macros: 580 kcal | 48g Protein | 14g Fat | 65g Carbs

‍

Afternoon Snack: Egg Sandwich on Whole Wheat Bread

• 2 hard-boiled eggs
• 2 slices whole wheat bread
• 50g arugula
• 1 teaspoon mustard
• 1 tomato

Slice the hard-boiled eggs, place on the bread with arugula and tomato slices, spread with mustard.

Macros: 310 kcal | 20g Protein | 12g Fat | 32g Carbs

‍

Dinner: Baked Chicken Thigh with Butternut Squash and Green Beans

• 200g skinless chicken thigh
• 180g butternut squash
• 120g green beans
• 1 tablespoon olive oil
• Rosemary, garlic, salt, pepper

Season the chicken thigh and bake in the oven at 180°C (350°F) for 40 minutes. Dice the squash and add to the tray after 20 minutes. Sauté the green beans separately in olive oil.

Macros: 545 kcal | 52g Protein | 22g Fat | 38g Carbs

Daily Total: 2200 kcal | 176g Protein | 84g Fat | 189g Carbs

‍

‍

Day 3

‍

Breakfast: Porridge with Protein Powder and Peanut Butter

• 80g rolled oats
• 250ml almond milk
• 25g chocolate protein powder
• 15g peanut butter
• 1 banana
• Cinnamon

Cook the oats in the almond milk, stir in the protein powder, peanut butter, and sliced banana. Sprinkle with cinnamon.

Macros: 510 kcal | 35g Protein | 14g Fat | 68g Carbs

‍

Morning Snack: Cottage Cheese with Fruit

• 150g cottage cheese
• 1 medium peach
• 30g walnuts
• 1 teaspoon honey

Mix the cottage cheese with the diced peach, sprinkle with chopped walnuts and drizzle with honey.

Macros: 315 kcal | 22g Protein | 16g Fat | 24g Carbs

‍

Lunch: Tuna Pasta with Vegetables

• 100g whole wheat pasta (dry weight)
• 150g canned tuna in water
• 100g zucchini
• 80g cherry tomatoes
• 2 cloves garlic
• 1 tablespoon olive oil
• Basil, salt, pepper

Cook the pasta. Meanwhile, sauté the vegetables with garlic, add the tuna and spices. Mix with the pasta.

Macros: 535 kcal | 48g Protein | 12g Fat | 62g Carbs

‍

Afternoon Snack: Avocado Protein Smoothie

• 25g vanilla protein powder
• 1/2 avocado
• 1 handful of spinach
• 200ml almond milk
• 1/2 banana
• Ice

Blend all ingredients until smooth.

Macros: 295 kcal | 28g Protein | 14g Fat | 18g Carbs

‍

Dinner: Turkey Breast with Mushrooms and Mashed Sweet Potato

• 180g turkey breast
• 150g button mushrooms
• 200g sweet potato
• 50ml sour cream (12%)
• 1 tablespoon olive oil
• Parsley, salt, pepper

Pan-fry the turkey breast, sauté the mushrooms separately. Boil the sweet potato and mash with the sour cream. Serve together, sprinkled with fresh parsley.

Macros: 545 kcal | 50g Protein | 16g Fat | 52g Carbs

Daily Total: 2200 kcal | 183g Protein | 72g Fat | 224g Carbs

‍

‍

Day 4

‍

Breakfast: Protein Pancakes with Nutella and Fruit

• 3 eggs
• 30g protein powder
• 30g ground rolled oats
• 20g Nutella or hazelnut spread
• 100g strawberries

Mix the eggs with the protein powder and ground oats, fry into pancakes. Spread with the hazelnut spread and serve with strawberries.

Macros: 475 kcal | 40g Protein | 20g Fat | 38g Carbs

‍

Morning Snack: Hazelnut-Cherry Yogurt

• 200g Greek yogurt
• 50g frozen sour cherries
• 25g hazelnuts
• 1 teaspoon honey

Mix the yogurt with the cherries, sprinkle with chopped hazelnuts, and sweeten with honey.

Macros: 330 kcal | 18g Protein | 18g Fat | 26g Carbs

‍

Lunch: Pork Loin with Bulgur and Mediterranean Vegetables

• 170g pork loin
• 100g bulgur (dry weight)
• 100g eggplant
• 80g bell pepper
• 60g zucchini
• 1 tablespoon olive oil
• Oregano, basil, garlic

Grill or pan-fry the pork. Cook the bulgur. Sauté the vegetables in olive oil with the spices.

Macros: 560 kcal | 48g Protein | 16g Fat | 58g Carbs

‍

Afternoon Snack: Rice Cakes with Peanut Butter and Banana

• 3 rice cakes
• 20g peanut butter
• 1/2 banana
• Cinnamon

Spread the rice cakes with peanut butter, top with banana slices, and sprinkle with cinnamon.

Macros: 280 kcal | 8g Protein | 10g Fat | 42g Carbs

‍

Dinner: Cod on a Bed of Vegetables with Couscous

• 180g cod fillet
• 80g couscous (dry weight)
• 100g broccoli
• 80g carrot
• 1 tablespoon olive oil
• Lemon, dill, salt, pepper

Bake or pan-fry the fish with lemon and dill. Pour boiling water over the couscous and let stand for 5 minutes. Steam the vegetables.

Macros: 555 kcal | 52g Protein | 12g Fat | 60g Carbs

Daily Total: 2200 kcal | 166g Protein | 76g Fat | 224g Carbs

‍

‍

Day 5

‍

Breakfast: Scrambled Eggs with Whole Wheat Toast and Avocado

• 4 eggs
• 2 slices whole wheat bread
• 1/2 avocado
• 50g cherry tomatoes
• 1 tablespoon olive oil
• Salt, pepper

Make scrambled eggs from the eggs using olive oil, toast the bread, spread with avocado, and serve with tomatoes.

Macros: 495 kcal | 28g Protein | 28g Fat | 34g Carbs

‍

Morning Snack: Almond Protein Smoothie Bowl

• 25g protein powder
• 150ml almond milk
• 1 frozen banana
• 30g muesli
• 15g almonds

Blend the protein powder, almond milk, and banana until smooth, pour into a bowl, and top with muesli and almond slivers.

Macros: 340 kcal | 30g Protein | 10g Fat | 38g Carbs

‍

Lunch: Chicken Curry with Lentils and Brown Rice

• 180g chicken breast
• 80g red lentils (dry weight)
• 80g brown rice (dry weight)
• 1 onion
• 150ml light coconut milk
• Curry powder, turmeric, ginger, garlic

Dice and sauté the chicken breast. Add the onion, spices, lentils, and coconut milk. Cook until tender, about 20 minutes. Cook the rice separately.

Macros: 585 kcal | 54g Protein | 12g Fat | 68g Carbs

‍

Afternoon Snack: Poppy Seed Quark Sandwich

• 2 slices whole wheat bread
• 100g low-fat quark
• 10g poppy seeds
• 1 teaspoon honey
• Cinnamon

Mix the quark with the poppy seeds, honey, and cinnamon, spread on the bread.

Macros: 295 kcal | 20g Protein | 6g Fat | 42g Carbs

‍

Dinner: Salmon with Asparagus and Quinoa

Macros: 525 kcal | 38g Protein | 18g Fat | 52g Carbs
(The recipe is the same as Day 1 dinner; see there for ingredients and preparation. You can substitute asparagus with other vegetables.)

Daily Total: 2240 kcal | 170g Protein | 74g Fat | 234g Carbs

‍

‍

Day 6

‍

Breakfast: Quark Dumplings with Millet and Fruit

• 100g low-fat quark
• 1 egg
• 40g millet
• 30g ground rolled oats
• 100g strawberries or raspberries
• 1 teaspoon honey
• Cinnamon

Mix the quark with the egg, millet, and ground oats. Form small dumplings and cook in water for 10 minutes. Serve with fruit and honey.

Macros: 460 kcal | 32g Protein | 12g Fat | 58g Carbs

Morning Snack: Protein Pancakes with Muesli

• 2 eggs
• 20g protein powder
• 30g rolled oats
• 30g muesli
• 100g blueberries

Mix the eggs with the protein powder and oats, fry into small pancakes. Serve with muesli and blueberries.

Macros: 345 kcal | 30g Protein | 10g Fat | 38g Carbs

‍

Lunch: Chicken Breast with Sweet Potato and Broccoli Salad

Macros: 565 kcal | 52g Protein | 12g Fat | 58g Carbs
(The recipe is the same as Day 1 lunch; see there for ingredients and preparation.)

‍

Afternoon Snack: Greek Yogurt with Berries

Macros: 340 kcal | 18g Protein | 18g Fat | 28g Carbs
(The recipe is the same as Day 1 morning snack.)

‍

Dinner: Baked Fish with Sweet Potato and Grilled Vegetables

• 180g white fish fillet (tilapia or trout)
• 180g sweet potato
• 100g zucchini
• 80g eggplant
• 1 tablespoon olive oil
• Lemon, oregano, garlic

Bake the fish in the oven with lemon and oregano. Dice the sweet potato and bake at 200°C (400°F) for 25 minutes. Grill or sauté the vegetables in a pan.

Macros: 490 kcal | 42g Protein | 10g Fat | 58g Carbs

Daily Total: 2200 kcal | 174g Protein | 62g Fat | 240g Carbs

‍

‍

Day 7

‍

Breakfast: Omelette with Spinach and Feta

Macros: 445 kcal | 32g Protein | 30g Fat | 12g Carbs
(The recipe is the same as Day 2 breakfast.)

‍

Morning Snack: Cottage Cheese with Fruit

Macros: 315 kcal | 22g Protein | 16g Fat | 24g Carbs
(The recipe is the same as Day 3 morning snack.)

‍

Lunch: Turkey Breast with Mushrooms and Mashed Sweet Potato

Macros: 545 kcal | 50g Protein | 16g Fat | 52g Carbs
(The recipe is the same as Day 3 dinner.)

‍

Afternoon Snack: Peanut Butter Apple Slices with Protein Shake

Macros: 285 kcal | 28g Protein | 9g Fat | 22g Carbs
(The recipe is the same as Day 1 afternoon snack.)

‍

Dinner: Salmon with Asparagus and Brown Rice

• 150g salmon fillet
• 100g brown rice (dry weight)
• 150g green asparagus
• 1 tablespoon olive oil
• Lemon, dill, salt, pepper

Bake or pan-fry the salmon, season with lemon and dill. Cook the rice, steam or sauté the asparagus in olive oil.

Macros: 610 kcal | 42g Protein | 18g Fat | 68g Carbs

Daily Total: 2200 kcal | 174g Protein | 89g Fat | 178g Carbs

‍

Day 1

‍

Breakfast: Protein Pancakes with Nutella and Fruit

Macros: 475 kcal | 40g Protein | 20g Fat | 38g Carbs
(You had this on Day 4 of the first week of the plan; you can find the ingredients and preparation there.)

‍

Morning Snack: Almond Yogurt with Chia Seeds and Fruit

• 180g almond yogurt
• 15g chia seeds
• 100g kiwi
• 20g almonds
• 1 teaspoon honey

Mix the yogurt with the chia seeds and let it sit for 10 minutes. Add the diced kiwi, chopped almonds, and honey.

Macros: 325 kcal | 12g Protein | 18g Fat | 32g Carbs

‍

Lunch: Thai Chicken with Vegetables and Jasmine Rice

• 180g chicken breast
• 100g jasmine rice (dry weight)
• 80g bell pepper
• 60g zucchini
• 50g broccoli
• 2 tablespoons soy sauce
• 1 tablespoon olive oil
• Ginger, garlic, chili

Dice the chicken breast and stir-fry in a wok or pan. Add the vegetables and spices, pour in the soy sauce, and stir-fry for another 5 minutes. Cook the rice separately.

Macros: 575 kcal | 52g Protein | 10g Fat | 70g Carbs

‍

Afternoon Snack: Protein Chocolate Mousse

• 100g low-fat quark
• 20g chocolate protein powder
• 1 tablespoon cocoa powder
• 50ml almond milk
• 1 teaspoon honey

Blend all ingredients until smooth, then refrigerate for 30 minutes.

Macros: 235 kcal | 32g Protein | 3g Fat | 22g Carbs

‍

Dinner: Baked Fish with Sweet Potato and Grilled Vegetables

Macros: 490 kcal | 42g Protein | 10g Fat | 58g Carbs
(You had this on Day 6 of the first week of the plan.)

‍

Evening Snack: Egg White Omelette with Vegetables

• 4 egg whites
• 50g mushrooms
• 30g spinach
• Salt, pepper

Whisk the egg whites, add the vegetables, and fry as an omelette.

Macros: 100 kcal | 20g Protein | 1g Fat | 4g Carbs

Daily Total: 2200 kcal | 198g Protein | 62g Fat | 224g Carbs

‍

‍

Day 2

‍

Breakfast: Porridge with Protein Powder and Peanut Butter

Macros: 510 kcal | 35g Protein | 14g Fat | 68g Carbs
(You had this on Day 3 of the first week of the plan.)

‍

Morning Snack: Quark Cream with Muesli

Macros: 320 kcal | 24g Protein | 6g Fat | 42g Carbs
(You had this on Day 2 of the first week of the plan.)

‍

Lunch: Mexican Chili Bean Stew with Chicken and Brown Rice

• 150g chicken breast
• 100g brown rice (dry weight)
• 120g canned kidney beans
• 80g canned corn
• 1 onion
• 1 tablespoon tomato paste
• Chili, cumin, garlic

Dice and sauté the chicken breast, add the onion, spices, and tomato paste. Add the beans and corn, cook for another 15 minutes. Serve with rice.

Macros: 590 kcal | 52g Protein | 8g Fat | 78g Carbs

‍

Afternoon Snack: Rice Cakes with Peanut Butter and Banana

Macros: 280 kcal | 8g Protein | 10g Fat | 42g Carbs
(You had this on Day 4 of the first week of the plan.)

‍

Dinner: Pork Stew with Oat Dumplings

• 180g pork leg
• 80g rolled oats
• 2 eggs
• 1 onion
• 100ml sour cream (12%)
• Paprika, garlic, salt

Cut the meat into strips and sauté with onion, add water and spices, and stew until tender. Stir in the sour cream. Knead the oats and eggs into a dough, tear pieces into boiling water, and cook for 5 minutes.

Macros: 500 kcal | 48g Protein | 18g Fat | 42g Carbs

Daily Total: 2200 kcal | 167g Protein | 56g Fat | 272g Carbs

‍

‍

Day 3

‍

Breakfast: Quark-Banana Protein Pancakes

Macros: 485 kcal | 38g Protein | 18g Fat | 48g Carbs
(You had this on Day 1 of the first week of the plan.)

‍

Morning Snack: Almond Protein Smoothie Bowl

Macros: 340 kcal | 30g Protein | 10g Fat | 38g Carbs
(You had this on Day 5 of the first week of the plan.)

‍

Lunch: Tuna Pasta with Vegetables

Macros: 535 kcal | 48g Protein | 12g Fat | 62g Carbs
(You had this on Day 3 of the first week of the plan.)

‍

Afternoon Snack: Greek Yogurt with Berries

Macros: 340 kcal | 18g Protein | 18g Fat | 28g Carbs
(You had this on Day 1 of the first week of the plan.)

‍

Dinner: Chicken Curry with Lentils and Brown Rice

Macros: 585 kcal | 54g Protein | 12g Fat | 68g Carbs
(You had this on Day 5 of the first week of the plan.)

Daily Total: 2285 kcal | 188g Protein | 70g Fat | 244g Carbs

‍

‍

Day 4

‍

Breakfast: Scrambled Eggs with Whole Wheat Toast and Avocado

Macros: 495 kcal | 28g Protein | 28g Fat | 34g Carbs
(You had this on Day 5 of the first week of the plan.)

‍

Morning Snack: Avocado Protein Smoothie

Macros: 295 kcal | 28g Protein | 14g Fat | 18g Carbs
(You had this on Day 3 of the first week of the plan.)

‍

Lunch: Indian-Style Chicken Tikka Masala with Brown Rice

• 180g chicken breast
• 100g brown rice (dry weight)
• 150ml light coconut milk
• 1 onion
• 2 cloves garlic
• 1 tablespoon tomato paste
• Garam masala, turmeric, ginger, chili

Dice and sauté the chicken, add the onion, garlic, and spices. Pour in the coconut milk and tomato paste, cook for 20 minutes. Cook the rice separately.

Macros: 580 kcal | 52g Protein | 14g Fat | 66g Carbs

‍

Afternoon Snack: Poppy Seed Quark Sandwich

Macros: 295 kcal | 20g Protein | 6g Fat | 42g Carbs
(You had this on Day 5 of the first week of the plan.)

‍

Dinner: Turkey Breast with Mushrooms and Mashed Sweet Potato

Macros: 545 kcal | 50g Protein | 16g Fat | 52g Carbs
(You had this on Day 3 of the first week of the plan.)

Daily Total: 2210 kcal | 178g Protein | 78g Fat | 212g Carbs

‍

‍

Day 5

‍

Breakfast: Omelette with Spinach and Feta

Macros: 445 kcal | 32g Protein | 30g Fat | 12g Carbs
(You had this on Day 2 of the first week of the plan.)

‍

Morning Snack: Almond Yogurt with Chia Seeds and Fruit

Macros: 325 kcal | 12g Protein | 18g Fat | 32g Carbs
(You had this on Day 1 of the second week of the plan.)

‍

Lunch: Pork Loin with Bulgur and Mediterranean Vegetables

Macros: 560 kcal | 48g Protein | 16g Fat | 58g Carbs
(You had this on Day 4 of the first week of the plan.)

‍

Afternoon Snack: Cottage Cheese with Fruit

Macros: 315 kcal | 22g Protein | 16g Fat | 24g Carbs
(You had this on Day 3 of the first week of the plan.)

‍

Dinner: Salmon with Vegetables and Quinoa

Macros: 525 kcal | 38g Protein | 18g Fat | 52g Carbs
(You had this on Day 1 of the first week of the plan.)

Daily Total: 2170 kcal | 152g Protein | 98g Fat | 178g Carbs

‍

‍

Day 6

‍

Breakfast: Quark Dumplings with Millet and Fruit

Macros: 460 kcal | 32g Protein | 12g Fat | 58g Carbs
(You had this on Day 6 of the first week of the plan.)

‍

Morning Snack: Hazelnut-Cherry Yogurt

Macros: 330 kcal | 18g Protein | 18g Fat | 26g Carbs
(You had this on Day 4 of the first week of the plan.)

‍

Lunch: Thai Chicken with Vegetables and Jasmine Rice

Macros: 575 kcal | 52g Protein | 10g Fat | 70g Carbs
(You had this on Day 1 of the second week of the plan.)

‍

Afternoon Snack: Peanut Butter Apple Slices with Protein Shake

Macros: 285 kcal | 28g Protein | 9g Fat | 22g Carbs
(You had this on Day 1 of the first week of the plan.)

‍

Dinner: Cod on a Bed of Vegetables with Couscous

Macros: 555 kcal | 52g Protein | 12g Fat | 60g Carbs
(You had this on Day 4 of the first week of the plan.)

Daily Total: 2205 kcal | 182g Protein | 61g Fat | 236g Carbs

‍

‍

Day 7

‍

Breakfast: Protein Pancakes with Muesli

Macros: 345 kcal | 30g Protein | 10g Fat | 38g Carbs
(You had this on Day 6 of the first week of the plan.)

‍

Morning Snack: Protein Chocolate Mousse

Macros: 235 kcal | 32g Protein | 3g Fat | 22g Carbs
(You had this on Day 1 of the second week of the plan.)

‍

Lunch: Mexican Chili Bean Stew with Chicken and Brown Rice

Macros: 590 kcal | 52g Protein | 8g Fat | 78g Carbs
(You had this on Day 2 of the second week of the plan.)

‍

Afternoon Snack: Quark Cream with Muesli

Macros: 320 kcal | 24g Protein | 6g Fat | 42g Carbs
(You had this on Day 2 of the first week of the plan.)

‍

Dinner: Salmon with Asparagus and Brown Rice

Macros: 610 kcal | 42g Protein | 18g Fat | 68g Carbs
(You had this on Day 7 of the first week of the plan.)

Daily Total: 2100 kcal | 180g Protein | 45g Fat | 248g Carbs

‍

Day 1

‍

Breakfast: Porridge with Protein Powder and Peanut Butter

Macros: 510 kcal | 35g Protein | 14g Fat | 68g Carbs
(You had this on Day 3 of the first week of the plan.)

‍

Morning Snack: Greek Yogurt with Berries

Macros: 340 kcal | 18g Protein | 18g Fat | 28g Carbs
(You had this on Day 1 of the first week of the plan.)

‍

Lunch: Sesame Chicken Stir-fry with Vegetables and Jasmine Rice

• 180g chicken breast
• 100g jasmine rice (dry weight)
• 100g broccoli
• 80g bell pepper
• 60g carrot
• 2 tablespoons soy sauce
• 1 tablespoon sesame seeds
• Ginger, garlic

Cut the chicken breast into strips and stir-fry in a wok. Add the vegetables and spices, pour in the soy sauce. Sprinkle with sesame seeds. Cook the rice separately.

Macros: 585 kcal | 54g Protein | 12g Fat | 68g Carbs

‍

Afternoon Snack: Peanut Butter Apple Slices with Protein Shake

Macros: 285 kcal | 28g Protein | 9g Fat | 22g Carbs
(You had this on Day 1 of the first week of the plan.)

‍

Dinner: Baked Fish with Sweet Potato and Grilled Vegetables

Macros: 490 kcal | 42g Protein | 10g Fat | 58g Carbs
(You had this on Day 6 of the first week of the plan.)

Daily Total: 2210 kcal | 177g Protein | 63g Fat | 244g Carbs

‍

‍

Day 2

‍

Breakfast: Quark-Banana Protein Pancakes

Macros: 485 kcal | 38g Protein | 18g Fat | 48g Carbs
(You had this on Day 1 of the first week of the plan.)

‍

Morning Snack: Cottage Cheese with Fruit

Macros: 315 kcal | 22g Protein | 16g Fat | 24g Carbs
(You had this on Day 3 of the first week of the plan.)

‍

Lunch: Indian-Style Chicken Tikka Masala with Brown Rice

Macros: 580 kcal | 52g Protein | 14g Fat | 66g Carbs
(You had this on Day 4 of the second week of the plan.)

‍

Afternoon Snack: Avocado Protein Smoothie

Macros: 295 kcal | 28g Protein | 14g Fat | 18g Carbs
(You had this on Day 3 of the first week of the plan.)

‍

Dinner: Pork Stew with Oat Dumplings

Macros: 500 kcal | 48g Protein | 18g Fat | 42g Carbs
(You had this on Day 2 of the second week of the plan.)

Daily Total: 2175 kcal | 188g Protein | 80g Fat | 198g Carbs

‍

‍

Day 3

‍

Breakfast: Omelette with Spinach and Feta

Macros: 445 kcal | 32g Protein | 30g Fat | 12g Carbs
(You had this on Day 2 of the first week of the plan.)

‍

Morning Snack: Almond Yogurt with Chia Seeds and Fruit

Macros: 325 kcal | 12g Protein | 18g Fat | 32g Carbs
(You had this on Day 1 of the second week of the plan.)

‍

Lunch: Asian-Style Salmon with Fennel Seed Brown Rice

• 160g salmon fillet
• 100g brown rice (dry weight)
• 100g bok choy or Chinese cabbage
• 80g zucchini
• 2 tablespoons soy sauce
• 1 tablespoon fennel seeds
• Ginger, garlic, sesame seeds

Bake the salmon. Meanwhile, stir-fry the vegetables in a wok with soy sauce and spices. Cook the rice with fennel seeds.

Macros: 570 kcal | 48g Protein | 16g Fat | 62g Carbs

‍

Afternoon Snack: Poppy Seed Quark Sandwich

Macros: 295 kcal | 20g Protein | 6g Fat | 42g Carbs
(You had this on Day 5 of the first week of the plan.)

‍

Dinner: Chicken Curry with Lentils and Brown Rice

Macros: 585 kcal | 54g Protein | 12g Fat | 68g Carbs
(You had this on Day 5 of the first week of the plan.)

Daily Total: 2220 kcal | 166g Protein | 82g Fat | 216g Carbs

‍

‍

Day 4

‍

Breakfast: Protein Pancakes with Nutella and Fruit

Macros: 475 kcal | 40g Protein | 20g Fat | 38g Carbs
(You had this on Day 4 of the first week of the plan.)

‍

Morning Snack: Almond Protein Smoothie Bowl

Macros: 340 kcal | 30g Protein | 10g Fat | 38g Carbs
(You had this on Day 5 of the first week of the plan.)

‍

Lunch: Beef Stew with Brown Rice

Macros: 580 kcal | 48g Protein | 14g Fat | 65g Carbs
(You had this on Day 2 of the first week of the plan.)

‍

Afternoon Snack: Hazelnut-Cherry Yogurt

Macros: 330 kcal | 18g Protein | 18g Fat | 26g Carbs
(You had this on Day 4 of the first week of the plan.)

‍

Dinner: Cod on a Bed of Vegetables with Couscous

Macros: 555 kcal | 52g Protein | 12g Fat | 60g Carbs
(You had this on Day 4 of the first week of the plan.)

Daily Total: 2280 kcal | 188g Protein | 74g Fat | 227g Carbs

‍

‍

Day 5

‍

Breakfast: Scrambled Eggs with Whole Wheat Toast and Avocado

Macros: 495 kcal | 28g Protein | 28g Fat | 34g Carbs
(You had this on Day 5 of the first week of the plan.)

‍

Morning Snack: Quark Cream with Muesli

Macros: 320 kcal | 24g Protein | 6g Fat | 42g Carbs
(You had this on Day 2 of the first week of the plan.)

‍

Lunch: Sesame Chicken Stir-fry with Vegetables and Jasmine Rice

Macros: 585 kcal | 54g Protein | 12g Fat | 68g Carbs
(You had this on Day 1 of the third week of the plan.)

‍

Afternoon Snack: Rice Cakes with Peanut Butter and Banana

Macros: 280 kcal | 8g Protein | 10g Fat | 42g Carbs
(You had this on Day 4 of the first week of the plan.)

‍

Dinner: Turkey Breast with Mushrooms and Mashed Sweet Potato

Macros: 545 kcal | 50g Protein | 16g Fat | 52g Carbs
(You had this on Day 3 of the first week of the plan.)

Daily Total: 2225 kcal | 164g Protein | 72g Fat | 238g Carbs

‍

‍

Day 6

‍

Breakfast: Quark Dumplings with Millet and Fruit

Macros: 460 kcal | 32g Protein | 12g Fat | 58g Carbs
(You had this on Day 6 of the first week of the plan.)

‍

Morning Snack: Protein Chocolate Mousse

Macros: 235 kcal | 32g Protein | 3g Fat | 22g Carbs
(You had this on Day 1 of the second week of the plan.)

‍

Lunch: Tuna Pasta with Vegetables

Macros: 535 kcal | 48g Protein | 12g Fat | 62g Carbs
(You had this on Day 3 of the first week of the plan.)

‍

Afternoon Snack: Greek Yogurt with Berries

Macros: 340 kcal | 18g Protein | 18g Fat | 28g Carbs
(You had this on Day 1 of the first week of the plan.)

‍

Dinner: Baked Chicken Thigh with Butternut Squash and Green Beans

Macros: 545 kcal | 52g Protein | 22g Fat | 38g Carbs
(You had this on Day 2 of the first week of the plan.)

Daily Total: 2115 kcal | 182g Protein | 67g Fat | 208g Carbs

‍

‍

Day 7

‍

Breakfast: Protein Pancakes with Muesli

Macros: 345 kcal | 30g Protein | 10g Fat | 38g Carbs
(You had this on Day 6 of the first week of the plan.)

‍

Morning Snack: Cottage Cheese with Fruit

Macros: 315 kcal | 22g Protein | 16g Fat | 24g Carbs
(You had this on Day 3 of the first week of the plan.)

‍

Lunch: Thai Chicken with Vegetables and Jasmine Rice

Macros: 575 kcal | 52g Protein | 10g Fat | 70g Carbs
(You had this on Day 1 of the second week of the plan.)

‍

Afternoon Snack: Avocado Protein Smoothie

Macros: 295 kcal | 28g Protein | 14g Fat | 18g Carbs
(You had this on Day 3 of the first week of the plan.)

‍

Dinner: Salmon with Asparagus and Brown Rice

Macros: 610 kcal | 42g Protein | 18g Fat | 68g Carbs
(You had this on Day 7 of the first week of the plan.)

Daily Total: 2140 kcal | 174g Protein | 68g Fat | 218g Carbs

‍

Day 1

‍

Breakfast: Porridge with Protein Powder and Peanut Butter

Macros: 510 kcal | 35g Protein | 14g Fat | 68g Carbs
(You had this on Day 3 of the first week of the plan.)

‍

Morning Snack: Greek Yogurt with Berries

Macros: 340 kcal | 18g Protein | 18g Fat | 28g Carbs
(You had this on Day 1 of the first week of the plan.)

‍

Lunch: Sesame Chicken Stir-fry with Vegetables and Jasmine Rice

• 180g chicken breast
• 100g jasmine rice (dry weight)
• 100g broccoli
• 80g bell pepper
• 60g carrot
• 2 tablespoons soy sauce
• 1 tablespoon sesame seeds
• Ginger, garlic

Cut the chicken breast into strips and stir-fry in a wok. Add the vegetables and spices, pour in the soy sauce. Sprinkle with sesame seeds. Cook the rice separately.

Macros: 585 kcal | 54g Protein | 12g Fat | 68g Carbs

‍

Afternoon Snack: Peanut Butter Apple Slices with Protein Shake

Macros: 285 kcal | 28g Protein | 9g Fat | 22g Carbs
(You had this on Day 1 of the first week of the plan.)

‍

Dinner: Baked Fish with Sweet Potato and Grilled Vegetables

Macros: 490 kcal | 42g Protein | 10g Fat | 58g Carbs
(You had this on Day 6 of the first week of the plan.)

Daily Total: 2210 kcal | 177g Protein | 63g Fat | 244g Carbs

‍

‍

Day 2

‍

Breakfast: Quark-Banana Protein Pancakes

Macros: 485 kcal | 38g Protein | 18g Fat | 48g Carbs
(You had this on Day 1 of the first week of the plan.)

‍

Morning Snack: Cottage Cheese with Fruit

Macros: 315 kcal | 22g Protein | 16g Fat | 24g Carbs
(You had this on Day 3 of the first week of the plan.)

‍

Lunch: Indian-Style Chicken Tikka Masala with Brown Rice

Macros: 580 kcal | 52g Protein | 14g Fat | 66g Carbs
(You had this on Day 4 of the second week of the plan.)

‍

Afternoon Snack: Avocado Protein Smoothie

Macros: 295 kcal | 28g Protein | 14g Fat | 18g Carbs
(You had this on Day 3 of the first week of the plan.)

‍

Dinner: Pork Stew with Oat Dumplings

Macros: 500 kcal | 48g Protein | 18g Fat | 42g Carbs
(You had this on Day 2 of the second week of the plan.)

Daily Total: 2175 kcal | 188g Protein | 80g Fat | 198g Carbs

‍

‍

Day 3

‍

Breakfast: Omelette with Spinach and Feta

Macros: 445 kcal | 32g Protein | 30g Fat | 12g Carbs
(You had this on Day 2 of the first week of the plan.)

‍

Morning Snack: Almond Yogurt with Chia Seeds and Fruit

Macros: 325 kcal | 12g Protein | 18g Fat | 32g Carbs
(You had this on Day 1 of the second week of the plan.)

‍

Lunch: Asian-Style Salmon with Fennel Seed Brown Rice

• 160g salmon fillet
• 100g brown rice (dry weight)
• 100g bok choy or Chinese cabbage
• 80g zucchini
• 2 tablespoons soy sauce
• 1 tablespoon fennel seeds
• Ginger, garlic, sesame seeds

Bake the salmon. Meanwhile, stir-fry the vegetables in a wok with soy sauce and spices. Cook the rice with fennel seeds.

Macros: 570 kcal | 48g Protein | 16g Fat | 62g Carbs

‍

Afternoon Snack: Poppy Seed Quark Sandwich

Macros: 295 kcal | 20g Protein | 6g Fat | 42g Carbs
(You had this on Day 5 of the first week of the plan.)

‍

Dinner: Chicken Curry with Lentils and Brown Rice

Macros: 585 kcal | 54g Protein | 12g Fat | 68g Carbs
(You had this on Day 5 of the first week of the plan.)

Daily Total: 2220 kcal | 166g Protein | 82g Fat | 216g Carbs

‍

‍

Day 4

‍

Breakfast: Protein Pancakes with Nutella and Fruit

Macros: 475 kcal | 40g Protein | 20g Fat | 38g Carbs
(You had this on Day 4 of the first week of the plan.)

‍

Morning Snack: Almond Protein Smoothie Bowl

Macros: 340 kcal | 30g Protein | 10g Fat | 38g Carbs
(You had this on Day 5 of the first week of the plan.)

‍

Lunch: Beef Stew with Brown Rice

Macros: 580 kcal | 48g Protein | 14g Fat | 65g Carbs
(You had this on Day 2 of the first week of the plan.)

‍

Afternoon Snack: Hazelnut-Cherry Yogurt

Macros: 330 kcal | 18g Protein | 18g Fat | 26g Carbs
(You had this on Day 4 of the first week of the plan.)

‍

Dinner: Cod on a Bed of Vegetables with Couscous

Macros: 555 kcal | 52g Protein | 12g Fat | 60g Carbs
(You had this on Day 4 of the first week of the plan.)

Daily Total: 2280 kcal | 188g Protein | 74g Fat | 227g Carbs

‍

‍

Day 5

‍

Breakfast: Scrambled Eggs with Whole Wheat Toast and Avocado

Macros: 495 kcal | 28g Protein | 28g Fat | 34g Carbs
(You had this on Day 5 of the first week of the plan.)

‍

Morning Snack: Quark Cream with Muesli

Macros: 320 kcal | 24g Protein | 6g Fat | 42g Carbs
(You had this on Day 2 of the first week of the plan.)

‍

Lunch: Sesame Chicken Stir-fry with Vegetables and Jasmine Rice

Macros: 585 kcal | 54g Protein | 12g Fat | 68g Carbs
(You had this on Day 1 of the third week of the plan.)

‍

Afternoon Snack: Rice Cakes with Peanut Butter and Banana

Macros: 280 kcal | 8g Protein | 10g Fat | 42g Carbs
(You had this on Day 4 of the first week of the plan.)

‍

Dinner: Turkey Breast with Mushrooms and Mashed Sweet Potato

Macros: 545 kcal | 50g Protein | 16g Fat | 52g Carbs
(You had this on Day 3 of the first week of the plan.)

Daily Total: 2225 kcal | 164g Protein | 72g Fat | 238g Carbs

‍

‍

Day 6

‍

Breakfast: Quark Dumplings with Millet and Fruit

Macros: 460 kcal | 32g Protein | 12g Fat | 58g Carbs
(You had this on Day 6 of the first week of the plan.)

‍

Morning Snack: Protein Chocolate Mousse

Macros: 235 kcal | 32g Protein | 3g Fat | 22g Carbs
(You had this on Day 1 of the second week of the plan.)

‍

Lunch: Tuna Pasta with Vegetables

Macros: 535 kcal | 48g Protein | 12g Fat | 62g Carbs
(You had this on Day 3 of the first week of the plan.)

Afternoon Snack: Greek Yogurt with Berries

Macros: 340 kcal | 18g Protein | 18g Fat | 28g Carbs
(You had this on Day 1 of the first week of the plan.)

Dinner: Baked Chicken Thigh with Butternut Squash and Green Beans

Macros: 545 kcal | 52g Protein | 22g Fat | 38g Carbs
(You had this on Day 2 of the first week of the plan.)

Daily Total: 2115 kcal | 182g Protein | 67g Fat | 208g Carbs

‍

‍

Day 7

‍

Breakfast: Protein Pancakes with Muesli

Macros: 345 kcal | 30g Protein | 10g Fat | 38g Carbs
(You had this on Day 6 of the first week of the plan.)

‍

Morning Snack: Cottage Cheese with Fruit

Macros: 315 kcal | 22g Protein | 16g Fat | 24g Carbs
(You had this on Day 3 of the first week of the plan.)

‍

Lunch: Thai Chicken with Vegetables and Jasmine Rice

Macros: 575 kcal | 52g Protein | 10g Fat | 70g Carbs
(You had this on Day 1 of the second week of the plan.)

‍

Afternoon Snack: Avocado Protein Smoothie

Macros: 295 kcal | 28g Protein | 14g Fat | 18g Carbs
(You had this on Day 3 of the first week of the plan.)

‍

Dinner: Salmon with Asparagus and Brown Rice

Macros: 610 kcal | 42g Protein | 18g Fat | 68g Carbs
(You had this on Day 7 of the first week of the plan.)

Daily Total: 2140 kcal | 174g Protein | 68g Fat | 218g Carbs

‍

Shopping List (for 4 Weeks - for your 2200 Calorie Diet)

‍

Dairy Products and Eggs

• 80 eggs
• 2 kg low-fat quark
• 1.5 kg Greek yogurt (10% fat)
• 1 kg cottage cheese
• 400g feta cheese
• 1 liter sour cream (12%)
• 500g almond yogurt
• 2 liters almond milk

‍

Meat and Fish

• 4 kg chicken breast fillet
• 1.5 kg turkey breast
• 1.5 kg pork loin
• 800g pork leg
• 1 kg beef (shoulder)
• 1 kg skinless chicken thigh
• 1.2 kg salmon fillet
• 800g white fish fillet (cod, tilapia, or trout)
• 600g canned tuna (in water)

‍

Grains and Bakery Items

• 1.5 kg rolled oats
• 1 kg brown rice
• 500g jasmine rice
• 500g quinoa
• 400g bulgur
• 300g couscous
• 400g whole wheat pasta
• 300g millet
• 1 loaf whole wheat bread (or more, depending on freshness)
• 12 rice cakes

‍

Legumes

• 500g red lentils (dry)
• 800g canned kidney beans
• 400g canned corn

‍

Protein Powder and Supplements

• 1 kg protein powder (vanilla, chocolate)
• 200g chia seeds

‍

Vegetables

• 3 kg sweet potato
• 2 kg butternut squash
• 1.5 kg broccoli
• 1 kg green beans
• 1.5 kg zucchini
• 1 kg bell peppers (mixed)
• 800g carrots
• 600g button mushrooms
• 500g cherry tomatoes
• 10 tomatoes
• 800g spinach (fresh or frozen)
• 500g eggplant
• 200g arugula
• 500g green asparagus
• 300g bok choy or Chinese cabbage
• 10 onions
• 2 heads of garlic

‍

Fruits

• 15 bananas
• 10 apples
• 500g strawberries
• 500g raspberries or mixed berries (frozen is fine)
• 400g blueberries
• 300g sour cherries (frozen)
• 5 peaches
• 5 kiwis
• 2 lemons
• 2 avocados

‍

Nuts, Seeds, and Butters

• 500g almonds
• 400g walnuts
• 300g hazelnuts
• 300g peanut butter
• 100g poppy seeds
• 100g sesame seeds
• 100g fennel seeds

‍

Oils and Sauces

• 500 ml olive oil
• 300 ml soy sauce
• 200 ml light coconut milk

‍

Spices and Other

• Salt, pepper
• Paprika powder
• Cumin
• Garlic powder
• Oregano
• Basil
• Rosemary
• Dill
• Parsley
• Cinnamon
• Curry powder
• Turmeric
• Ginger
• Chili
• Garam masala
• Honey
• Nutella or hazelnut spread
• Mustard
• Tomato paste
• Unsweetened muesli

‍

The Key to Weight Loss and Muscle Building: The Right Calorie Intake!

Congratulations if you have completed this 4-week diet plan! This 2200-calorie high-protein program is an excellent starting point for weight loss, but it's important to understand that there is no diet that works the same for everyone.

‍

Why is this?

Because every person has different daily caloric needs. This depends on your body type, your weight, your muscle mass, your age, your gender, and your goals. Two people with the same body weight can require completely different amounts of calories.

‍

Examples of the Differences:

Let's take, for example, a 30-year-old woman who weighs 75 kg (165 lbs), is 165 cm (5'5") tall, has a sedentary job, and wants to lose weight. Her daily caloric need for weight loss would be approximately 1600-1700 kcal. If she follows this 2200-calorie diet, she will probably not lose weight because this is too many calories for her.

On the other hand, let's consider a 25-year-old man who weighs 90 kg (198 lbs), is 180 cm (5'11") tall, has an active job, and also wants to lose weight. In his case, his daily caloric need for weight loss could be as high as 2400-2600 kcal. If he follows this 2200-calorie plan, he will be in too large a calorie deficit, which is not sustainable long-term and can lead to muscle loss.

Or take a third example: a 22-year-old, slender man who weighs 65 kg (143 lbs), is 175 cm (5'9") tall, and wants to build muscle mass. In his case, he needs a calorie surplus, perhaps 2800-3000 kcal per day, to build muscle. This 2200-calorie plan would be too little for him.

This diet may contain too many or too few calories for you, depending on who you are and what your goal is. Especially if you are a man, this amount of calories will likely be insufficient for long-term results.

‍

Therefore, we recommend calculating your precise daily calorie goal with the GetFIT App.

By completing a short quiz, you will receive your personalized daily calorie and protein goal, set precisely according to your body and goals. The quiz is very quick, and based on your answers, you will immediately see how much you should eat each day to achieve your goal.

The GetFIT App not only helps determine your calorie goal but also has many other features: hundreds of high-protein recipes, easy calorie tracking with your Food Diary, varied diet plans, workout programs, and much more.

‍

A Few Extra Tips for Successful Weight Loss:

• Track your calorie intake: Use our app to see exactly how much you are eating. Many people underestimate or overestimate their calorie intake and therefore don't see results.

• Drink enough water: 2-3 liters of water per day helps with metabolism, reduces hunger pangs, and improves your overall well-being.

• Get enough sleep: A minimum of 7-8 hours of sleep is essential. Sleep deprivation increases stress hormone levels, intensifies hunger, and slows down weight loss.

• Be patient: Sustainable weight loss is 0.5-1 kg (1-2.2 lbs) per week. If you are losing weight faster than this, you are in too large a deficit, which can lead to muscle loss.

This diet is a very good starting point, but the truly effective solution is following personalized calorie and macro goals. Start working on your own customized plan with the GetFIT App and achieve lasting results!

‍