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Meal plans

7 complete days of eating, each built to show how the principles in this section compose into actual food. Breakfast, lunch, dinner and snacks, with a grocery list and preparation notes.

No total on this page was typed. Every plan is built from ingredients and gram weights drawn from the food database, and the calories, macros and fibre are computed from the same USDA records that populate the food cards — so the totals cannot drift from the ingredients above them. The grocery list is computed the same way.

Deficit

Fat loss

High protein and high volume, so the deficit is felt as little as possible. Protein at every meal, vegetables in quantity, and fats kept deliberate rather than incidental.

Suited to An energy deficit where the priority is losing fat rather than weight — which is why protein is the highest of any plan here relative to calories.

Daily total

1807kcal

Protein
183 g
Carbs
146 g
Fat
62 g
Fiber
42 g

Energy split

P 39% · C 31% · F 30%

Breakfast

336 kcal · 30 g protein

Yoghurt bowl — berries and seeds through Greek yoghurt.

Lunch

672 kcal · 71 g protein

Chicken over leaves, dressed with extra-virgin olive oil, with the potato roasted in its skin.

Dinner

530 kcal · 62 g protein

Cod baked, broccoli and Brussels sprouts roasted alongside, avocado on the side.

Snack

269 kcal · 21 g protein

Grocery list

Quantities are for one day

Proteins

  • Atlantic cod220 g
  • Chicken breast200 g
  • Cottage cheese150 g
  • Greek yoghurt, plain250 g

Healthy fats

  • Almonds, raw20 g
  • Avocado60 g
  • Olive oil, salad or cooking18 g

Complex carbohydrates

  • Potato with skin, baked250 g

Vegetables

  • Broccoli200 g
  • Brussels sprouts150 g
  • Red pepper100 g
  • Spinach100 g

Fruits

  • Raspberries100 g
  • Strawberries100 g

Superfoods

  • Chia seeds15 g

Whole grains

  • Oats, cooked40 g

Preparation

  • Cook the chicken and cod for two days at once. The single most common reason a deficit fails is that there was nothing prepared at the hour it mattered.
  • Weigh the extra-virgin olive oil rather than pouring it. Oil is the densest thing in the plan at 9 kcal per gram, and free-pouring it is the easiest way to add several hundred unrecorded calories.
  • Vegetables here are doing volume work, not garnish work. Increasing them further costs very little energy and buys real fullness.

The reasoning Fat loss · Energy balance · Macronutrients

Totals are computed from USDA FoodData Central composition data for the exact gram weights listed — they are derived, not estimated, and they change automatically if an ingredient does. Figures are shown to the nearest whole kcal and gram because the underlying per-100 g data supports no finer precision. Grains and legumes are listed at their dry weights, which roughly triple once cooked. These plans are educational templates showing how the principles in this section compose into a day of eating: they are not dietetic advice, and they are not tailored to any individual's circumstances, allergies, medical conditions or medication.

This section is educational reference material for general audiences. It is not medical or dietetic advice, it is not tailored to anyone’s circumstances, medical conditions, allergies or medication, and it is not a substitute for a qualified professional. Figures reported here describe what the cited research measured in the populations it studied — individual requirements vary substantially. Nothing here relates to the use of any product sold on this site.