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Dorchester Center, MA 02124
Key Takeaways
- Aim for ~1,500 kcal and 100 g protein daily to suppress hunger and preserve muscle.
- Mix lean meats, dairy, legumes, eggs, and fish for variety and balance.
- Use meal prep: batch cook proteins/grains and portion snacks ahead.
- Easily swap meal components to match your tastes or dietary needs.
Why This Plan Works
After wrestling with restrictive diets, a consistent pattern emerged: you lose weight faster when you feel satisfied. Protein keeps you full, fuels metabolic demands, and supports muscle—all crucial for sustainable fat loss. You’ll eat around 1,500 kcal/day, hit 100 g+ protein, and enjoy balanced meals that don’t feel like punishment.
Plan Overview
Each day includes:
- Breakfast, Lunch, Dinner + two Protein-Rich Snacks.
- Protein goal: 100 g+ (≈20–35 g per meal/snack).
- Calorie goal: ~1,500 kcal—adjust ±200 per your energy needs.
🗓️ Day 1
- Breakfast: 2 eggs scrambled with spinach + 1 slice whole-grain toast (≈25 g protein)
- Snack 1: Greek yogurt (170 g) + 10 almonds (≈20 g)
- Lunch: Grilled chicken salad (4 oz ch‑breast) with mixed greens & avocado (≈35 g)
- Snack 2: Cottage cheese (½ cup) + a few berries (≈15 g)
- Dinner: Baked salmon (5 oz) with broccoli & sweet potato wedges (≈35 g)
Day 2
- Breakfast: Protein smoothie (scoop whey, ½ banana, spinach, almond milk) (~30 g)
- Snack 1: 2 hard‑boiled eggs (~12 g)
- Lunch: Turkey & avocado wrap (whole‑grain tortilla) (~30 g)
- Snack 2: Hummus (¼ cup) + sliced veggies (~10 g)
- Dinner: Lean beef stir‑fry (5 oz beef, mixed veggies) with brown rice (~35 g)
Day 3
- Breakfast: Cottage cheese (1 cup) topped with pineapple & chia seeds (~25 g)
- Snack 1: Protein bar (~20 g)
- Lunch: Tuna salad (1 can tuna, greens, olive oil) (~35 g)
- Snack 2: Edamame (½ cup) (~11 g)
- Dinner: Grilled chicken (5 oz) + roasted Brussels sprouts + quinoa (~35 g)
Day 4
- Breakfast: Omelet (2 eggs, mushrooms, onions) + whole‑grain toast (~25 g)
- Snack 1: Greek yogurt parfait (granola + berries) (~20 g)
- Lunch: Grilled shrimp (5 oz) + quinoa + spinach (~30 g)
- Snack 2: Almonds (¼ cup) + apple (~8 g)
- Dinner: Baked cod (5 oz) + asparagus + cauliflower rice (~30 g)
Day 5
- Breakfast: Smoked salmon (3 oz) + scrambled eggs + avocado slices (~35 g)
- Snack 1: Beef jerky (1 oz) + cherry tomatoes (~10 g)
- Lunch: Chicken stir‑fry (4 oz chicken, broccoli, carrots) (~30 g)
- Snack 2: Cottage cheese (½ cup) (~12 g)
- Dinner: Turkey burger (no bun) + steamed green beans (~35 g)
Day 6
- Breakfast: Egg & turkey bacon wrap (whole‑grain tortilla, 2 eggs, 2 strips turkey bacon) (~30 g)
- Snack 1: Greek yogurt + walnuts (~20 g)
- Lunch: Salmon salad (4 oz salmon, arugula, veggies) (~30 g)
- Snack 2: Celery + 2 Tbsp peanut butter (~8 g)
- Dinner: Baked chicken breast (6 oz) + mashed cauliflower (~40 g)
Day 7
- Breakfast: Protein oatmeal (½ cup oats + scoop protein powder + berries) (~30 g)
- Snack 1: Low‑fat cottage cheese + peach slices (~15 g)
- Lunch: Tuna & chickpea salad (~35 g)
- Snack 2: Hard‑boiled egg (~6 g) + carrot sticks
- Dinner: Grilled tilapia (5 oz) + sautéed spinach + brown rice (~30 g)
Prep Tips
- Batch cook proteins (chicken, beef, fish) in bulk.
- Portion snacks like yogurt, nuts, cottage cheese early in the week.
- Swap freely: turkey ↔ chicken, cod ↔ tilapia, beef ↔ tofu.
- Adjust calories: add extra veggies or grains if you’re too hungry (±200 kcal).
Flexibility & Swaps
| If You Need… | Try This |
|---|---|
| Vegetarian? | Use tofu, tempeh, lentil chili instead of meats |
| Dairy-free? | Replace yogurt, cheese with nut-based options |
| Lower carb? | Skip grains and soak up extra greens |
Safety & Macros
- This plan provides ≈100 g protein/day—well above the RDA, which is ~0.8 g/kg, but optimal for weight loss and muscle maintenance.
- ~1,500 kcal/day supports a healthy 1–2 lbs/week weight loss without excessive hunger.
- Always check with your healthcare provider before starting any new diet—especially if you have medical conditions.
Summary
To distill it down to its core: High protein + moderate calories = less hunger, more muscle retention, better weight loss. Follow this simple 7‑day plan, make small swaps, prep ahead—and you’re set for steady, satisfying progress.
The core principle to carry forward is: prioritize protein, prepare once, and stay consistent. Want variations, vegetarian tweaks, or weekly shopping lists? I’m happy to help.
