7-Day Weight Loss Plan
1500 calories/day | High protein, low carb
Prep time: 30 min/day
3 meals + 2 snacks
40% protein, 30% carbs, 30% fats
3 meals + 2 snacks
40% protein, 30% carbs, 30% fats
Sample Meals:
- Breakfast: Greek yogurt with berries
- Lunch: Grilled chicken salad
- Dinner: Baked salmon with vegetables
7-Day Muscle Gain Plan
2500 calories/day | High protein, moderate carbs
Prep time: 45 min/day
4 meals + 3 snacks
35% protein, 40% carbs, 25% fats
4 meals + 3 snacks
35% protein, 40% carbs, 25% fats
Sample Meals:
- Breakfast: Protein pancakes with banana
- Lunch: Quinoa bowl with lean beef
- Dinner: Chicken breast with sweet potato
7-Day Vegetarian Plan
1800 calories/day | Plant-based protein
Prep time: 40 min/day
3 meals + 2 snacks
20% protein, 50% carbs, 30% fats
3 meals + 2 snacks
20% protein, 50% carbs, 30% fats
Sample Meals:
- Breakfast: Smoothie bowl with protein powder
- Lunch: Lentil curry with brown rice
- Dinner: Tofu stir-fry with quinoa
7-Day Keto Plan
1600 calories/day | Very low carb, high fat
Prep time: 25 min/day
2 meals + 1 snack
25% protein, 5% carbs, 70% fats
2 meals + 1 snack
25% protein, 5% carbs, 70% fats
Sample Meals:
- Breakfast: Avocado and eggs
- Lunch: Keto Caesar salad
- Dinner: Grilled steak with asparagus
7-Day Weight Loss Plan
1500 calories/day | High protein, low carb
Prep time: 30 min/day
3 meals + 2 snacks
40% protein, 30% carbs, 30% fats
3 meals + 2 snacks
40% protein, 30% carbs, 30% fats
Sample Meals:
- Breakfast: Greek yogurt with berries
- Lunch: Grilled chicken salad
- Dinner: Baked salmon with vegetables
7-Day Maintenance Plan
2000 calories/day | Balanced nutrition
Prep time: 35 min/day
3 meals + 2 snacks
25% protein, 45% carbs, 30% fats
3 meals + 2 snacks
25% protein, 45% carbs, 30% fats
Sample Meals:
- Breakfast: Oatmeal with nuts and fruits
- Lunch: Turkey sandwich with salad
- Dinner: Pasta with grilled vegetables