Simple meal plan

Simple Meal Plan for Weight Loss (~1,550–1,750 calories/day)

This moderate-deficit plan emphasizes protein (~110–135g daily) and high-volume veggies for satiety while fueling your lifts. No fish. Relies on chicken, turkey, lean beef, eggs, Greek yogurt, and cottage cheese. Track with an app and adjust portions to your needs/hunger. Drink 3–4 liters water daily.

Daily Template (rotate for freshness):

•  Breakfast (~350 cal): 3-egg scramble with spinach, tomatoes, and mushrooms + ½ cup oats with cinnamon and blueberries.

•  Snack 1 (~150–200 cal): 1 cup plain low-fat Greek yogurt + sliced strawberries + 6–10 almonds.

•  Lunch (~450 cal): 5 oz grilled chicken or lean turkey over large salad (greens, cucumber, broccoli, light dressing) + ⅓ cup brown rice or quinoa.

•  Snack 2 (~150 cal): ¾ cup low-fat cottage cheese + carrot/celery sticks + ½ small apple.

•  Dinner (~450–500 cal): 5 oz lean ground beef or baked turkey with zucchini, cauliflower, and peppers + small sweet potato.

•  Optional Evening Snack (~100 cal): Herbal tea + sugar-free gelatin or cucumber slices.

Tips: Fill plates with non-starchy vegetables for volume. Keep added fats minimal. One higher-carb meal (extra rice or fruit) on Saturday supports leg training. Consistency with this + workouts supports steady 0.5–1 lb weekly loss.