Weekly Weight Loss Plan
Monday 🍎
Tuesday 🥗
Wednesday 🍗
Thursday 🥦
Friday 🐟
Saturday 🍠
Sunday 🥑
Monday 🍎
Breakfast ☀️
Scrambled eggs with spinach and whole grain toast (350 cal)
Snack 🕙
Greek yogurt with almonds (200 cal)
Lunch 🌞
Grilled chicken salad with mixed greens and vinaigrette (450 cal)
Snack 🕒
Carrot sticks with hummus (150 cal)
Dinner 🌙
Baked salmon with roasted vegetables (500 cal)
Tuesday 🥗
Breakfast ☀️
Oatmeal with chia seeds and blueberries (300 cal)
Snack 🕙
Hard-boiled eggs with cucumber slices (180 cal)
Lunch 🌞
Quinoa bowl with roasted vegetables and tahini (400 cal)
Snack 🕒
Apple slices with almond butter (160 cal)
Dinner 🌙
Grilled turkey patties with mashed cauliflower (480 cal)
Wednesday 🍗
Breakfast ☀️
Protein smoothie with spinach, banana and almond milk (320 cal)
Snack 🕙
Cottage cheese with cherry tomatoes (150 cal)
Lunch 🌞
Grilled chicken wrap with avocado and sprouts (420 cal)
Snack 🕒
Handful of mixed nuts (200 cal)
Dinner 🌙
Baked cod with lemon and roasted Brussels sprouts (460 cal)
Thursday 🥦
Breakfast ☀️
Scrambled tofu with whole grain toast (340 cal)
Snack 🕙
Protein bar (200 cal)
Lunch 🌞
Grilled shrimp salad with mango and avocado (450 cal)
Snack 🕒
Celery sticks with peanut butter (120 cal)
Dinner 🌙
Turkey meatballs with zucchini noodles (490 cal)
Friday 🐟
Breakfast ☀️
Greek yogurt with granola and strawberries (350 cal)
Snack 🕙
Rice cakes with almond butter (180 cal)
Lunch 🌞
Grilled salmon with quinoa and asparagus (480 cal)
Snack 🕒
Protein shake (160 cal)
Dinner 🌙
Chicken stir-fry with mixed vegetables (520 cal)
Saturday 🍠
Breakfast ☀️
Sweet potato toast with avocado and eggs (380 cal)
Snack 🕙
Handful of almonds (160 cal)
Lunch 🌞
Grilled chicken with roasted sweet potatoes (500 cal)
Snack 🕒
Dark chocolate with berries (150 cal)
Dinner 🌙
Baked cod with roasted vegetables (450 cal)
Sunday 🥑
Breakfast ☀️
Avocado toast with poached eggs (400 cal)
Snack 🕙
Protein smoothie (220 cal)
Lunch 🌞
Grilled shrimp salad with quinoa (450 cal)
Snack 🕒
Greek yogurt with honey (180 cal)
Dinner 🌙
Grilled steak with roasted vegetables (500 cal)
Weekly Summary 📊
This plan averages 1500-1600 calories per day with balanced macros:
- 40% Protein
- 35% Healthy Carbs
- 25% Healthy Fats
Designed for steady 1-2 lb weight loss per week
Weekly Muscle Gain Plan
Monday 🏋️
Tuesday 💪
Wednesday 🍗
Thursday 🥩
Friday 🐟
Saturday 🍳
Sunday 🥛
Monday 🏋️
Breakfast ☀️
Oatmeal with protein powder, banana, and peanut butter (600 cal)
Snack 🕙
Cottage cheese with almonds (350 cal)
Lunch 🌞
Grilled chicken with brown rice and mixed vegetables (700 cal)
Post-Workout 💥
Protein shake with banana (400 cal)
Dinner 🌙
Lean beef with sweet potatoes and green beans (750 cal)
Before Bed 🌜
Casein protein with almond butter (300 cal)
Tuesday 💪
Breakfast ☀️
Scrambled eggs with whole wheat toast and avocado (550 cal)
Snack 🕙
Greek yogurt with granola (400 cal)
Lunch 🌞
Salmon with quinoa and asparagus (750 cal)
Post-Workout 💥
Mass gainer shake (500 cal)
Dinner 🌙
Turkey breast with mashed potatoes and roasted carrots (800 cal)
Before Bed 🌜
Cottage cheese with walnuts (350 cal)
Wednesday 🍗
Breakfast ☀️
Protein pancakes with maple syrup (650 cal)
Snack 🕙
Tuna salad with whole grain crackers (450 cal)
Lunch 🌞
Grilled steak with roasted potatoes (850 cal)
Post-Workout 💥
Protein shake with peanut butter (500 cal)
Dinner 🌙
Baked chicken with wild rice and broccoli (700 cal)
Before Bed 🌜
Casein pudding with chia seeds (300 cal)
Thursday 🥩
Breakfast ☀️
Steak and eggs with hash browns (700 cal)
Snack 🕙
Protein bar and banana (400 cal)
Lunch 🌞
Grilled chicken with pasta and pesto (800 cal)
Post-Workout 💥
Recovery shake with carbs (550 cal)
Dinner 🌙
Pork chops with mashed sweet potatoes (750 cal)
Before Bed 🌜
Greek yogurt with almonds (350 cal)
Friday 🐟
Breakfast ☀️
Egg white omelet with cheese and whole grain toast (600 cal)
Snack 🕙
Cottage cheese with pineapple (350 cal)
Lunch 🌞
Grilled salmon with quinoa and asparagus (750 cal)
Post-Workout 💥
Protein shake with oats (500 cal)
Dinner 🌙
Beef stir-fry with brown rice (800 cal)
Before Bed 🌜
Casein protein with peanut butter (350 cal)
Saturday 🍳
Breakfast ☀️
Breakfast burrito with eggs, cheese and sausage (700 cal)
Snack 🕙
Protein pancakes with syrup (500 cal)
Lunch 🌞
Grilled chicken with rice and beans (850 cal)
Post-Workout 💥
Mass gainer shake (600 cal)
Dinner 🌙
Ribeye steak with baked potato (900 cal)
Before Bed 🌜
Cottage cheese with walnuts (400 cal)
Sunday 🥛
Breakfast ☀️
Protein French toast with berries (650 cal)
Snack 🕙
Greek yogurt with granola and honey (450 cal)
Lunch 🌞
Grilled salmon with sweet potato and broccoli (800 cal)
Post-Workout 💥
Recovery shake with banana (500 cal)
Dinner 🌙
Turkey breast with wild rice and green beans (750 cal)
Before Bed 🌜
Casein pudding with almond butter (350 cal)
Weekly Summary 📊
This plan averages 3300-3500 calories per day with muscle-building macros:
- 35% Protein
- 45% Complex Carbs
- 20% Healthy Fats
Designed for lean muscle growth of 0.5-1 lb per week
Weekly Maintenance Plan
Monday 🍏
Tuesday 🥑
Wednesday 🍠
Thursday 🥦
Friday 🐔
Saturday 🍣
Sunday 🥩
Monday 🍏
Breakfast ☀️
Smoothie with spinach, banana, protein powder, and almond milk (450 cal)
Snack 🕙
Whole grain toast with almond butter (300 cal)
Lunch 🌞
Grilled chicken salad with a variety of vegetables (550 cal)
Snack 🕒
Greek yogurt with berries (200 cal)
Dinner 🌙
Baked cod with roasted potatoes and sautéed greens (600 cal)
Tuesday 🥑
Breakfast ☀️
Avocado toast with poached eggs (500 cal)
Snack 🕙
Handful of mixed nuts (250 cal)
Lunch 🌞
Quinoa bowl with chickpeas and roasted vegetables (600 cal)
Snack 🕒
Protein bar (200 cal)
Dinner 🌙
Grilled salmon with wild rice and asparagus (650 cal)
Wednesday 🍠
Breakfast ☀️
Sweet potato hash with eggs (550 cal)
Snack 🕙
Apple with peanut butter (300 cal)
Lunch 🌞
Turkey burger with sweet potato fries (650 cal)
Snack 🕒
Protein shake (200 cal)
Dinner 🌙
Grilled chicken with quinoa and roasted vegetables (600 cal)
Thursday 🥦
Breakfast ☀️
Greek yogurt parfait with granola and berries (500 cal)
Snack 🕙
Hard-boiled eggs with whole grain crackers (300 cal)
Lunch 🌞
Grilled shrimp salad with avocado (550 cal)
Snack 🕒
Dark chocolate with almonds (250 cal)
Dinner 🌙
Baked cod with roasted vegetables and brown rice (600 cal)
Friday 🐔
Breakfast ☀️
Scrambled eggs with whole grain toast and avocado (550 cal)
Snack 🕙
Smoothie with protein powder and banana (350 cal)
Lunch 🌞
Grilled chicken wrap with hummus and veggies (600 cal)
Snack 🕒
Cottage cheese with pineapple (200 cal)
Dinner 🌙
Grilled steak with mashed potatoes and green beans (700 cal)
Saturday 🍣
Breakfast ☀️
Smoked salmon bagel with cream cheese (600 cal)
Snack 🕙
Trail mix with nuts and dried fruit (350 cal)
Lunch 🌞
Sushi platter with miso soup (700 cal)
Snack 🕒
Edamame with sea salt (200 cal)
Dinner 🌙
Grilled tuna with quinoa salad (650 cal)
Sunday 🥩
Breakfast ☀️
Steak and eggs with roasted potatoes (700 cal)
Snack 🕙
Protein pancakes with syrup (500 cal)
Lunch 🌞
Grilled ribeye with baked potato and creamed spinach (900 cal)
Snack 🕒
Cheese and crackers (300 cal)
Dinner 🌙
Roast chicken with vegetables and wild rice (600 cal)
Weekly Summary 📊
This plan averages 2200-2400 calories per day with balanced macros:
- 30% Protein
- 40% Complex Carbs
- 30% Healthy Fats
Designed to maintain current weight while optimizing health