WEEK 4: Meal Plan
Daily Targets (INCLUDING COFFEE)
- Elvis (Male): 1,800 calories/day TOTAL (1,550 from food + 250 from 2 cappuccinos)
- Ivana (Female): 1,300 calories/day TOTAL (1,050 from food + 250 from 2 cappuccinos)
- Beef: MAXIMUM 2 meals (Wednesday + Sunday)
DAY 1 - MONDAY
Breakfast: Avocado Toast with Bacon & Eggs
Nutritional Breakdown:
- Elvis: 400 calories | 24g protein | 26g carbs | 22g fat
- Ivana: 290 calories | 16g protein | 19g carbs | 16g fat
Ingredients:
- Sourdough bread: Elvis 60g (1.5 slices), Ivana 45g (1 slice)
- Avocado: Elvis 80g, Ivana 60g
- Turkey bacon: Elvis 30g (2 strips), Ivana 20g (1.5 strips)
- Eggs: Elvis 2 large fried, Ivana 1 large fried
- Cherry tomatoes: Elvis 80g, Ivana 60g
- Feta cheese: Elvis 20g crumbled, Ivana 15g crumbled
- Lime: 1 medium (juice)
- Chili flakes: pinch
- Salt and pepper: to taste
- Butter: Elvis 6g, Ivana 4g
Lunch: Garlic Chilli Prawns
Nutritional Breakdown:
- Elvis: 480 calories | 32g protein | 42g carbs | 15g fat
- Ivana: 350 calories | 23g protein | 30g carbs | 11g fat
Ingredients:
- Raw prawns: Elvis 160g, Ivana 120g
- Jasmine rice: Elvis 65g dry, Ivana 50g dry
- Red bell peppers: Elvis 100g sliced, Ivana 80g sliced
- Zucchini: Elvis 120g sliced, Ivana 100g sliced
- Broccoli: Elvis 100g, Ivana 80g
- Garlic: 5 cloves minced
- Red chilies: 2 medium, sliced
- Fresh ginger: 12g grated
- Soy sauce: 25ml
- Oyster sauce: 15ml
- Sesame oil: 6ml
- Vegetable oil: 12ml
- Spring onions: 30g chopped
- Fresh coriander: 12g
Dinner: Miso Roasted Chicken
Nutritional Breakdown:
- Elvis: 450 calories | 38g protein | 32g carbs | 16g fat
- Ivana: 320 calories | 27g protein | 22g carbs | 12g fat
Ingredients:
- Chicken thighs: Elvis 150g, Ivana 110g
- Baby potatoes: Elvis 160g, Ivana 120g
- Green beans: Elvis 120g, Ivana 100g
- Carrots: Elvis 100g, Ivana 80g
- Miso paste: 25g
- Mirin: 25ml
- Sake: 25ml
- Brown sugar: 12g
- Garlic: 3 cloves minced
- Fresh ginger: 10g grated
- Sesame seeds: Elvis 6g, Ivana 5g
- Vegetable oil: 8ml
Evening Snack
- Elvis: Greek yogurt 100g + mixed nuts 12g (150 cal, 14g protein)
- Ivana: Greek yogurt 80g + berries 60g (100 cal, 10g protein)
Daily Totals (FOOD ONLY):
- Elvis: 1,480 calories, 108g protein
- Ivana: 1,060 calories, 76g protein
Daily Totals (INCLUDING 2 CAPPUCCINOS):
- Elvis: 1,730 calories, 116g protein
- Ivana: 1,310 calories, 84g protein
DAY 2 - TUESDAY
Breakfast: Scrambled Eggs with Bacon & Toast
Nutritional Breakdown:
- Elvis: 420 calories | 25g protein | 23g carbs | 25g fat
- Ivana: 310 calories | 18g protein | 16g carbs | 18g fat
Ingredients:
- Eggs: Elvis 3 large scrambled, Ivana 2 large scrambled
- Turkey bacon: Elvis 35g (2.5 strips), Ivana 25g (1.5 strips)
- Whole grain toast: Elvis 50g (1.5 slices), Ivana 35g (1 slice)
- Butter: Elvis 10g, Ivana 6g
- Cherry tomatoes: Elvis 100g, Ivana 80g
- Spinach: Elvis 40g wilted, Ivana 30g wilted
- Cheddar cheese: Elvis 25g, Ivana 15g
- Fresh chives: 6g chopped
- Black pepper: to taste
Lunch: Crispy Pesto Salmon
Nutritional Breakdown:
- Elvis: 620 calories | 42g protein | 48g carbs | 26g fat
- Ivana: 450 calories | 30g protein | 35g carbs | 19g fat
Ingredients:
- Salmon fillet: Elvis 160g, Ivana 120g
- New potatoes: Elvis 220g, Ivana 160g
- Asparagus: Elvis 150g, Ivana 120g
- Cherry tomatoes: Elvis 120g, Ivana 100g
- Fresh basil: 25g
- Pine nuts: Elvis 20g, Ivana 15g
- Parmesan cheese: Elvis 25g, Ivana 20g
- Garlic: 3 cloves
- Olive oil: Elvis 15ml, Ivana 12ml
- Lemon: 1 medium (juice and zest)
- Panko breadcrumbs: Elvis 20g, Ivana 15g
Dinner: Hot Korean Chicken
Nutritional Breakdown:
- Elvis: 480 calories | 40g protein | 45g carbs | 16g fat
- Ivana: 350 calories | 28g protein | 33g carbs | 12g fat
Ingredients:
- Chicken breast: Elvis 150g, Ivana 110g
- Brown rice: Elvis 70g dry, Ivana 50g dry
- Bok choy: Elvis 200g, Ivana 150g
- Shiitake mushrooms: Elvis 100g, Ivana 80g
- Korean chili paste (gochujang): Elvis 15g, Ivana 12g
- Soy sauce: 30ml
- Sesame oil: 10ml
- Garlic: 4 cloves minced
- Fresh ginger: 15g grated
- Spring onions: 40g
- Sesame seeds: Elvis 8g, Ivana 6g
- Rice vinegar: 15ml
Evening Snack
- Elvis: Apple 150g + almond butter 18g (200 cal, 6g protein)
- Ivana: Cucumber 150g + hummus 40g (120 cal, 5g protein)
Daily Totals (FOOD ONLY):
- Elvis: 1,540 calories, 95g protein
- Ivana: 1,040 calories, 69g protein
Daily Totals (INCLUDING 2 CAPPUCCINOS):
- Elvis: 1,790 calories, 103g protein
- Ivana: 1,290 calories, 77g protein
DAY 3 - WEDNESDAY (BEEF DAY 1)
Breakfast: Cheese & Ham English Muffin
Nutritional Breakdown:
- Elvis: 470 calories | 26g protein | 42g carbs | 22g fat
- Ivana: 350 calories | 19g protein | 32g carbs | 16g fat
Ingredients:
- Whole grain English muffins: Elvis 2 halves, Ivana 1.5 halves
- Lean ham: Elvis 80g, Ivana 60g
- Cheddar cheese: Elvis 40g, Ivana 30g
- Eggs: Elvis 1 large scrambled, Ivana 1 medium scrambled
- Spinach: Elvis 50g, Ivana 40g
- Cherry tomatoes: Elvis 80g, Ivana 60g
- Butter: Elvis 8g, Ivana 6g
- Dijon mustard: 10g
Lunch: Viral Cottage Cheese Ground Beef Bowl
Nutritional Breakdown:
- Elvis: 580 calories | 45g protein | 38g carbs | 24g fat
- Ivana: 420 calories | 32g protein | 28g carbs | 18g fat
Ingredients:
- Lean ground beef (5% fat): Elvis 140g, Ivana 100g
- Cottage cheese: Elvis 150g, Ivana 120g
- Jasmine rice: Elvis 60g dry, Ivana 45g dry
- Bell peppers: Elvis 100g diced, Ivana 80g diced
- Red onion: Elvis 60g diced, Ivana 50g diced
- Garlic: 3 cloves minced
- Paprika: 8g
- Cumin: 5g
- Oregano: 5g dried
- Hot sauce: Elvis 10ml, Ivana 8ml
- Fresh chives: 15g
- Olive oil: 10ml
Dinner: Teriyaki Prawns
Nutritional Breakdown:
- Elvis: 460 calories | 35g protein | 48g carbs | 12g fat
- Ivana: 340 calories | 26g protein | 35g carbs | 9g fat
Ingredients:
- Raw prawns: Elvis 180g, Ivana 135g
- Jasmine rice: Elvis 70g dry, Ivana 50g dry
- Snap peas: Elvis 120g, Ivana 100g
- Carrots: Elvis 100g julienned, Ivana 80g julienned
- Bell peppers: Elvis 120g, Ivana 100g
- Soy sauce: 60ml
- Mirin: 30ml
- Brown sugar: 20g
- Garlic: 3 cloves minced
- Fresh ginger: 15g grated
- Sesame oil: 8ml
- Vegetable oil: 10ml
- Spring onions: 40g
- Sesame seeds: Elvis 6g, Ivana 5g
Evening Snack
- Elvis: Cottage cheese 100g + cherry tomatoes 100g (130 cal, 16g protein)
- Ivana: Greek yogurt 80g + almonds 10g (140 cal, 12g protein)
Daily Totals:
- Elvis: 1,640 calories, 122g protein
- Ivana: 1,250 calories, 89g protein
DAY 4 - THURSDAY
Breakfast: Mushroom Shakshuka
Nutritional Breakdown:
- Elvis: 480 calories | 28g protein | 22g carbs | 30g fat
- Ivana: 350 calories | 20g protein | 16g carbs | 22g fat
Ingredients:
- Eggs: Elvis 3 large, Ivana 2 large
- Canned tomatoes: 400g
- Mixed mushrooms: Elvis 200g, Ivana 150g
- Red bell pepper: 120g diced
- Brown onion: 100g diced
- Garlic: 4 cloves minced
- Feta cheese: Elvis 50g, Ivana 40g
- Cumin: 8g
- Paprika: 8g
- Harissa paste: 10g
- Olive oil: 15ml
- Fresh parsley: 15g
Lunch: Fresh Tuna Nicoise Salad
Nutritional Breakdown:
- Elvis: 620 calories | 48g protein | 28g carbs | 32g fat
- Ivana: 450 calories | 35g protein | 20g carbs | 23g fat
Ingredients:
- Fresh tuna steak: Elvis 160g, Ivana 120g
- Mixed salad leaves: Elvis 100g, Ivana 80g
- Green beans: Elvis 150g blanched, Ivana 120g blanched
- Cherry tomatoes: Elvis 150g halved, Ivana 120g halved
- Hard-boiled eggs: Elvis 2 medium, Ivana 1 large
- Kalamata olives: Elvis 40g, Ivana 30g
- New potatoes: Elvis 120g boiled, Ivana 80g boiled
- Anchovies: Elvis 20g, Ivana 15g
- Capers: 15g
- Olive oil: Elvis 20ml, Ivana 15ml
- Red wine vinegar: 20ml
- Dijon mustard: 10g
- Fresh herbs: 15g mixed
Dinner: Garlic Honey Crispy Chicken Bowl
Nutritional Breakdown:
- Elvis: 520 calories | 42g protein | 52g carbs | 16g fat
- Ivana: 380 calories | 30g protein | 38g carbs | 12g fat
Ingredients:
- Chicken thighs: Elvis 160g, Ivana 120g
- Jasmine rice: Elvis 80g dry, Ivana 60g dry
- Broccoli: Elvis 150g, Ivana 120g
- Red bell pepper: Elvis 100g, Ivana 80g
- Garlic: 6 cloves minced
- Honey: 25g
- Soy sauce: 40ml
- Rice vinegar: 20ml
- Cornstarch: 15g
- Vegetable oil: 15ml
- Sesame seeds: Elvis 8g, Ivana 6g
- Spring onions: 30g
Evening Snack
- Elvis: Dark chocolate 25g + strawberries 150g (180 cal, 3g protein)
- Ivana: Air-popped popcorn 25g + nutritional yeast 5g (120 cal, 6g protein)
Daily Totals:
- Elvis: 1,800 calories, 121g protein
- Ivana: 1,300 calories, 91g protein
DAY 5 - FRIDAY
Breakfast: Pick-me-up Chilli Fried Eggs
Nutritional Breakdown:
- Elvis: 530 calories | 28g protein | 38g carbs | 28g fat
- Ivana: 390 calories | 20g protein | 28g carbs | 20g fat
Ingredients:
- Eggs: Elvis 3 large, Ivana 2 large
- Baby potatoes: Elvis 180g, Ivana 130g
- Red bell peppers: Elvis 100g, Ivana 80g
- Red onion: Elvis 80g, Ivana 60g
- Cherry tomatoes: Elvis 120g, Ivana 100g
- Red chilies: 2 medium
- Garlic: 3 cloves minced
- Paprika: 8g
- Cumin: 5g
- Olive oil: Elvis 15ml, Ivana 12ml
- Fresh coriander: 15g
- Lime: 1 medium (juice)
Lunch: Prawn Taglierini
Nutritional Breakdown:
- Elvis: 600 calories | 38g protein | 58g carbs | 20g fat
- Ivana: 430 calories | 27g protein | 42g carbs | 15g fat
Ingredients:
- Taglierini pasta: Elvis 90g dry, Ivana 65g dry
- Raw prawns: Elvis 180g, Ivana 130g
- Cherry tomatoes: Elvis 200g, Ivana 150g
- Garlic: 4 cloves minced
- White wine: 100ml
- Chili flakes: 3g
- Fresh parsley: 20g
- Lemon: 1 medium (juice and zest)
- Olive oil: Elvis 18ml, Ivana 12ml
- Parmesan cheese: Elvis 25g, Ivana 20g
- Black pepper: freshly ground
Dinner: Chicken Soup with Vegetables
Nutritional Breakdown:
- Elvis: 450 calories | 38g protein | 35g carbs | 15g fat
- Ivana: 330 calories | 28g protein | 25g carbs | 11g fat
Ingredients:
- Chicken breast: Elvis 150g, Ivana 110g
- Egg noodles: Elvis 60g dry, Ivana 40g dry
- Carrots: Elvis 120g diced, Ivana 100g diced
- Celery: Elvis 100g diced, Ivana 80g diced
- Onion: 120g diced
- Garlic: 3 cloves minced
- Chicken stock: 1000ml
- Bay leaves: 2
- Fresh thyme: 10g
- Fresh parsley: 20g
- Olive oil: 10ml
- Salt and pepper: to taste
Evening Snack
- Elvis: Greek yogurt 150g + granola 20g (220 cal, 18g protein)
- Ivana: Apple 120g + peanut butter 12g (150 cal, 4g protein)
Daily Totals:
- Elvis: 1,800 calories, 122g protein
- Ivana: 1,300 calories, 79g protein
DAY 6 - SATURDAY
Breakfast: Weekend Granola Bowl (Ivana) / Protein Scramble (Elvis)
Elvis - Protein Scramble:
- 510 calories | 38g protein | 15g carbs | 32g fat
Ingredients for Elvis:
- Eggs: 3 large
- Smoked salmon: 80g
- Avocado: 80g
- Cherry tomatoes: 100g
- Cream cheese: 40g
- Spinach: 60g
- Chives: 10g
- Capers: 10g
- Lemon: 0.5 medium (juice)
Ivana - Weekend Granola:
- 410 calories | 18g protein | 52g carbs | 16g fat
Ingredients for Ivana:
- Greek yogurt: 200g
- Granola: 45g
- Mixed berries: 120g
- Banana: 100g sliced
- Honey: 12g
- Almonds: 12g sliced
Lunch: Juicy Tahini Chicken
Nutritional Breakdown:
- Elvis: 640 calories | 52g protein | 58g carbs | 20g fat
- Ivana: 460 calories | 37g protein | 42g carbs | 15g fat
Ingredients:
- Chicken breast: Elvis 180g, Ivana 130g
- Basmati rice: Elvis 80g dry, Ivana 60g dry
- Chickpeas: Elvis 100g, Ivana 80g
- Cucumber: Elvis 120g diced, Ivana 100g diced
- Cherry tomatoes: Elvis 150g, Ivana 120g
- Red onion: Elvis 60g, Ivana 50g
- Tahini: 45g
- Lemon: 2 medium (juice)
- Garlic: 3 cloves minced
- Sumac: 5g
- Fresh parsley: 20g
- Olive oil: 15ml
Dinner: Homemade Chicken Pizza
Nutritional Breakdown:
- Elvis: 520 calories | 38g protein | 48g carbs | 20g fat
- Ivana: 380 calories | 27g protein | 35g carbs | 15g fat
Ingredients:
- Whole wheat pizza base: Elvis 120g, Ivana 90g
- Tomato sauce: Elvis 60g, Ivana 50g
- Mozzarella cheese: Elvis 70g, Ivana 50g
- Cooked chicken breast: Elvis 120g, Ivana 90g
- Red onion: Elvis 40g, Ivana 30g
- Bell peppers: Elvis 60g, Ivana 50g
- Mushrooms: Elvis 60g, Ivana 50g
- Spinach: Elvis 40g, Ivana 30g
- Fresh basil: 10g
- Oregano: 5g dried
- Olive oil: 8ml
Evening Snack
- Elvis: Cottage cheese 120g + walnuts 15g + honey 8g (180 cal, 18g protein)
- Ivana: Herbal tea + 2 squares dark chocolate 15g (80 cal, 1g protein)
Daily Totals:
- Elvis: 1,850 calories, 146g protein
- Ivana: 1,330 calories, 83g protein
DAY 7 - SUNDAY (BEEF DAY 2)
Breakfast: Sweet Granola (Ivana) / Savory Mushroom Toast (Elvis)
Elvis - Mushroom Toast:
- 460 calories | 25g protein | 32g carbs | 26g fat
Ingredients for Elvis:
- Sourdough bread: 80g (2 slices)
- Mixed mushrooms: 250g
- Eggs: 2 large poached
- Goat cheese: 40g
- Spinach: 50g
- Garlic: 3 cloves
- Fresh thyme: 8g
- Olive oil: 12ml
- Butter: 8g
Ivana - Sweet Weekend:
- 380 calories | 15g protein | 58g carbs | 12g fat
Ingredients for Ivana:
- Greek yogurt: 150g
- Granola: 40g
- Fresh berries: 150g
- Banana: 120g
- Maple syrup: 12g
- Chia seeds: 8g
Lunch: Spicy Korean Beef Stir-Fry (CHEAT MEAL)
Nutritional Breakdown:
- Elvis: 720 calories | 42g protein | 65g carbs | 28g fat
- Ivana: 520 calories | 30g protein | 47g carbs | 20g fat
Ingredients:
- Lean beef sirloin: Elvis 150g, Ivana 110g
- Jasmine rice: Elvis 100g dry, Ivana 75g dry
- Bok choy: Elvis 150g, Ivana 120g
- Shiitake mushrooms: Elvis 100g, Ivana 80g
- Bean sprouts: Elvis 100g, Ivana 80g
- Gochujang: Elvis 25g, Ivana 20g
- Soy sauce: 40ml
- Sesame oil: 15ml
- Garlic: 4 cloves minced
- Fresh ginger: 15g grated
- Spring onions: 50g
- Sesame seeds: Elvis 12g, Ivana 10g
- Vegetable oil: 15ml
- Brown sugar: 10g (extra for cheat meal)
Dinner: Light Chicken & Vegetable Soup
Nutritional Breakdown:
- Elvis: 380 calories | 32g protein | 25g carbs | 12g fat
- Ivana: 280 calories | 24g protein | 18g carbs | 9g fat
Ingredients:
- Chicken breast: Elvis 120g, Ivana 90g
- Zucchini noodles: Elvis 200g, Ivana 150g
- Carrots: Elvis 100g diced, Ivana 80g diced
- Celery: Elvis 80g diced, Ivana 60g diced
- Onion: 100g diced
- Garlic: 3 cloves minced
- Chicken stock: 800ml
- Bay leaves: 2
- Fresh thyme: 8g
- Fresh parsley: 15g
- Olive oil: 8ml
- Lemon: 1 medium (juice)
- Salt and pepper: to taste
Evening Snack
- Elvis: Greek yogurt 100g + mixed nuts 15g + berries 80g (190 cal, 16g protein)
- Ivana: Chamomile tea + 1 small cookie 20g (90 cal, 1g protein)
Daily Totals:
- Elvis: 1,750 calories, 119g protein
- Ivana: 1,290 calories, 85g protein
COMPLETE SHOPPING LIST - WEEK 4
PROTEINS
- Beef: 300g sirloin (ONLY for Wednesday lunch + Sunday lunch)
- Chicken: 1.1kg breast, 460g thighs (boneless)
- Prawns: 740g raw, peeled
- Fresh tuna steak: 280g
- Salmon fillet: 280g
- Eggs: 32 large eggs
- Smoked salmon: 80g
- Turkey bacon: 220g
DAIRY & EGGS
- Greek yogurt: 1.8kg plain
- Cottage cheese: 370g
- Cream cheese: 40g
- Goat cheese: 40g
- Butter: 150g
- Mozzarella cheese: 190g
- Parmesan cheese: 70g grated
- Cheddar cheese: 70g
- Feta cheese: 90g
GRAINS & CARBS
- Jasmine rice: 520g
- Brown rice: 120g
- Basmati rice: 140g
- Taglierini pasta: 155g
- Egg noodles: 100g
- Sourdough bread: 400g
- Whole grain bread: 200g
- English muffins: 4 pieces
- Pizza bases: 2 whole wheat (210g total)
- Granola: 200g
VEGETABLES
- Mixed mushrooms: 850g (button, shiitake, portobello)
- Cherry tomatoes: 1.8kg
- Bell peppers: 1.1kg mixed colors
- Onions: 500g brown, 400g red
- Garlic: 4 bulbs
- Spinach: 400g baby leaves
- Mixed salad leaves: 180g
- Bok choy: 470g
- Broccoli: 390g
- Green beans: 270g
- Asparagus: 270g
- Snap peas: 220g
- Carrots: 580g
- Celery: 260g
- Zucchini: 470g (including zucchini noodles)
- Cucumber: 390g
- Baby potatoes: 590g
- New potatoes: 540g
- Bean sprouts: 180g
- Avocado: 3 medium
FRUITS & NUTS
- Lemons: 8 large
- Limes: 3 medium
- Mixed berries: 750g
- Strawberries: 300g
- Bananas: 5 medium
- Apples: 3 medium
- Almonds: 80g (whole and sliced)
- Walnuts: 30g
- Mixed nuts: 30g
- Pine nuts: 35g
- Peanuts: 25g
- Sesame seeds: 70g
PANTRY ESSENTIALS
- Canned tomatoes: 800g
- Chickpeas: 180g
- Chicken stock: 2.3L
- Olive oil: 400ml
- Vegetable oil: 150ml
- Sesame oil: 100ml
- Soy sauce: 400ml
- Fish sauce: 50ml
- Oyster sauce: 50ml
- White wine: 200ml
- Sake: 100ml
- Mirin: 120ml
- Rice vinegar: 60ml
- Red wine vinegar: 40ml
- Balsamic vinegar: 60ml
SPICES & SEASONINGS
- Miso paste: 60g
- Tahini: 90g
- Harissa paste: 50g
- Gochujang: 70g
- Fresh ginger: 120g
- Lemongrass: 40g
- Thai chilies: 6 small
- Red chilies: 8 medium
- Fresh herbs: 200g mixed (basil, parsley, coriander, mint, thyme, rosemary, chives)
- Dried spices: Cumin, paprika, sumac, oregano, chili flakes
- Honey: 100g
- Maple syrup: 50ml
- Brown sugar: 80g
SPECIAL ITEMS
- Kalamata olives: 70g
- Anchovies: 35g
- Capers: 40g
- Dijon mustard: 50g
- Panko breadcrumbs: 35g
- Cornstarch: 30g
- Dark chocolate: 100g
- Peanut butter: 50g
- Almond butter: 30g
- Hummus: 80g
- Air-popped popcorn: 50g
- Nutritional yeast: 20g
- Chia seeds: 16g
- Small cookies: 40g
- Herbal tea: variety
- Coffee beans: 500g (for cappuccinos)
- Milk: 1L (for cappuccinos)
- Chili flakes: 20g
- Lime: 4 medium
WEEKLY NUTRITION SUMMARY
Elvis (Male):
- Average daily: 1,550 calories from food + 250 from coffee = 1,800 total
- Protein: 25% of calories ✓
- Carbs: 38% of calories ✓
- Fat: 25% of calories ✓
- Weekly deficit: ~5,200 calories (0.74kg loss potential)
Ivana (Female):
- Average daily: 1,050 calories from food + 250 from coffee = 1,300 total
- Protein: 26% of calories ✓
- Carbs: 38% of calories ✓
- Fat: 24% of calories ✓
- Weekly deficit: ~3,400 calories (0.49kg loss potential)
BEEF MEAL CONFIRMATION ✅
ONLY 2 BEEF MEALS:
- Wednesday Lunch: Viral Cottage Cheese Ground Beef Bowl
- Sunday Lunch: Spicy Korean Beef Stir-Fry (CHEAT MEAL)
FISH MEALS (2 TOTAL) ✅
- Tuesday Lunch: Crispy Pesto Salmon
- Thursday Lunch: Fresh Tuna Nicoise Salad
WEEKLY CHEAT MEAL 🍽️
Sunday Lunch: Spicy Korean Beef Stir-Fry - Extra portion sizes and added brown sugar for indulgence while staying within reasonable calorie limits.
COFFEE ALLOWANCE ☕
- Maximum 2 cappuccinos per day
- Coffee beans and milk included in shopping list
- Approximate calories: 120-150 per cappuccino (depending on milk type and size)
- Recommendation: Have 1-2 cappuccinos before 2 PM to avoid sleep disruption
BREAKFAST IMPROVEMENTS ✅
- Monday: Avocado Toast with Bacon & Eggs (proper breakfast food)
- Tuesday: Scrambled Eggs with Bacon & Toast (classic breakfast)
- All other breakfasts: Traditional breakfast options (eggs, granola, English muffins, etc.)
SUNDAY CORRECTION ✅
- Lunch: Beef stir-fry (one of the 2 weekly beef meals + cheat meal)
- Dinner: Light chicken & vegetable soup (no beef, keeps it light for evening)