Example day (1,800 kcal, 130 g protein)
For illustration. Your plan is calculated for your own numbers.
| Meal | What you eat | kcal | Protein |
|---|---|---|---|
| Breakfast | Oats 60 g, Greek yogurt 200 g, berries 100 g, honey 1 tsp | 430 | 27 g |
| Lunch | Chicken breast 150 g, rice 70 g (dry), roasted vegetables, olive oil 1 tsp | 560 | 48 g |
| Snack | Cottage cheese 150 g, apple | 230 | 20 g |
| Dinner | Salmon 120 g, potatoes 250 g, big salad with olive oil | 580 | 33 g |
What's in your meal plan
- Your daily targets – calories, protein, fat and carbs, calculated from your body and goal.
- 7 days of meals – 3–5 meals per day with exact portions, kcal and protein, plus preparation time.
- Swaps – easy alternatives for each meal so you never get bored.
- Grocery list – the whole week, grouped by store section.
- Meal-prep tips – how to cook 2–3 times a week and still eat fresh.
The 7-day menu is designed to be repeated and varied over the full 12 weeks, so you don't have to start from zero every Monday.
How your calories are set
We calculate your maintenance calories with the Mifflin-St Jeor equation and your activity level, then set a moderate deficit of about 20% – enough for steady progress, never a crash diet. Protein is set at about 1.8 g per kg to protect muscle. You can check the logic with our free calorie calculator.
Meal plan for women and for men
The principles are the same, the numbers are not. Women usually need fewer calories, so every meal has to be more filling per calorie – more vegetables, lean protein and fibre. Men often have a higher budget, which leaves more room for carbs around training. Your plan follows your sex, size and activity – not a "women's plan" or "men's plan" template.
Vegetarian, vegan and food intolerances
Choose your diet type in the quiz – everything, pescatarian, vegetarian or vegan – and tick foods you avoid, such as lactose, gluten, nuts, eggs or fish. For plant-based plans we pay extra attention to protein sources (legumes, tofu, tempeh, dairy or soy alternatives) so you still reach your target.
How to follow the plan in real life
- Shop once with the grocery list, cook 2–3 times a week.
- Eating out? Pick a protein + vegetables and skip one extra (bread, dessert or drink).
- Weigh yourself 3–4 mornings a week and compare weekly averages.
- If progress stalls for two weeks, follow the plateau steps in your plan.