7-Day Meal Plan - 1,347 Calories
Target Macros: 130g Protein (39%) | 100g Carbs (30%) | 45g Fat (30%)
Day 1
Breakfast (350 calories)
- 2 eggs scrambled in 1 tsp olive oil
- 1 sourdough English muffin half
- 1 cup mixed berries
- Macros: 20g protein, 35g carbs, 14g fat
Lunch (450 calories)
- 4 oz grilled chicken breast
- Large mixed salad with 2 cups leafy greens, cucumber, tomatoes
- 1 tbsp olive oil + vinegar dressing
- 1 medium apple
- Macros: 38g protein, 25g carbs, 18g fat
Dinner (425 calories)
- 4 oz lean ground beef (93/7)
- 2 cups steamed broccoli
- 1 tbsp peanut butter (mixed into vegetables or as small portion)
- Macros: 35g protein, 15g carbs, 12g fat
Snack (122 calories)
- 1/2 cup cottage cheese (low-fat)
- 1 square dark chocolate (70% cacao)
- Macros: 16g protein, 8g carbs, 4g fat
Daily Totals: 1,347 calories | 109g protein | 83g carbs | 48g fat
Day 2
Breakfast (335 calories)
- 3/4 cup Greek yogurt (plain, non-fat)
- 1 cup strawberries
- 1 tbsp peanut butter
- Macros: 22g protein, 20g carbs, 16g fat
Lunch (465 calories)
- 5 oz white fish (cod or tilapia), baked
- 1 sourdough English muffin half
- Large salad with 1 tbsp olive oil dressing
- Macros: 42g protein, 20g carbs, 18g fat
Dinner (400 calories)
- 4 oz sirloin steak, grilled
- 2 cups roasted mixed vegetables (zucchini, bell peppers, onions)
- 1 tsp olive oil for cooking
- Macros: 32g protein, 12g carbs, 14g fat
Snack (147 calories)
- 1/2 cup cottage cheese
- 1 medium orange
- Macros: 16g protein, 18g carbs, 2g fat
Daily Totals: 1,347 calories | 112g protein | 70g carbs | 50g fat
Day 3
Breakfast (320 calories)
- 2-egg omelet with spinach and mushrooms
- 1 tsp olive oil for cooking
- 1 cup blueberries
- Macros: 16g protein, 25g carbs, 14g fat
Lunch (480 calories)
- 4 oz ground turkey (93/7) in lettuce wraps
- 2 large lettuce leaves
- 1 tbsp peanut butter sauce
- 1 medium banana
- Large side salad with 1 tbsp olive oil
- Macros: 35g protein, 32g carbs, 20g fat
Dinner (420 calories)
- 5 oz baked chicken breast
- 2 cups steamed green beans
- 1 small sweet potato (4 oz)
- Macros: 45g protein, 20g carbs, 8g fat
Snack (127 calories)
- 1/2 cup cottage cheese
- 1 square dark chocolate
- Macros: 16g protein, 8g carbs, 4g fat
Daily Totals: 1,347 calories | 112g protein | 85g carbs | 46g fat
Day 4
Breakfast (360 calories)
- 3/4 cup Greek yogurt
- 1 sourdough English muffin half
- 1 cup raspberries
- Macros: 20g protein, 35g carbs, 8g fat
Lunch (440 calories)
- 4 oz grilled white fish
- Huge salad (3 cups mixed greens, cucumber, tomatoes, bell peppers)
- 1.5 tbsp olive oil dressing
- 1 medium pear
- Macros: 35g protein, 28g carbs, 20g fat
Dinner (420 calories)
- 4 oz lean ground beef
- 2 cups sautéed spinach and mushrooms
- 1 tbsp peanut butter (as sauce or small portion)
- Macros: 35g protein, 10g carbs, 18g fat
Snack (127 calories)
- 1/2 cup cottage cheese
- 1 square dark chocolate
- Macros: 16g protein, 8g carbs, 4g fat
Daily Totals: 1,347 calories | 106g protein | 81g carbs | 50g fat
Day 5
Breakfast (340 calories)
- 2 eggs + 2 egg whites scrambled
- 1 cup mixed berries
- 1 tsp olive oil for cooking
- Macros: 22g protein, 20g carbs, 12g fat
Lunch (450 calories)
- 4 oz sirloin steak strips
- Large stir-fry vegetables (2 cups)
- 1 tbsp peanut butter (in stir-fry sauce)
- 1 medium apple
- Macros: 32g protein, 30g carbs, 18g fat
Dinner (435 calories)
- 5 oz baked cod
- 1 sourdough English muffin half
- 2 cups roasted asparagus
- 1 tbsp olive oil
- Macros: 42g protein, 20g carbs, 16g fat
Snack (122 calories)
- 1/2 cup cottage cheese
- 1 square dark chocolate
- Macros: 16g protein, 8g carbs, 4g fat
Daily Totals: 1,347 calories | 112g protein | 78g carbs | 50g fat
Day 6
Breakfast (350 calories)
- 3/4 cup Greek yogurt
- 1 tbsp peanut butter
- 1 cup strawberries
- Macros: 22g protein, 22g carbs, 16g fat
Lunch (430 calories)
- 4 oz ground turkey (93/7) patty
- Large salad with 2 cups mixed greens
- 1 tbsp olive oil dressing
- 1 medium orange
- 1 sourdough English muffin half
- Macros: 35g protein, 35g carbs, 18g fat
Dinner (445 calories)
- 5 oz grilled chicken breast
- 2 cups steamed broccoli and cauliflower
- 1 tbsp olive oil drizzled on vegetables
- Macros: 45g protein, 12g carbs, 16g fat
Snack (122 calories)
- 1/2 cup cottage cheese
- 1 square dark chocolate
- Macros: 16g protein, 8g carbs, 4g fat
Daily Totals: 1,347 calories | 118g protein | 77g carbs | 54g fat
Day 7
Breakfast (325 calories)
- 2-egg omelet with vegetables
- 1 tsp olive oil
- 1 cup blueberries
- Macros: 16g protein, 25g carbs, 14g fat
Lunch (460 calories)
- 5 oz baked white fish
- 1 sourdough English muffin half
- Large salad with 1 tbsp olive oil
- 1 medium banana
- Macros: 42g protein, 32g carbs, 18g fat
Dinner (440 calories)
- 4 oz lean ground beef
- 2 cups sautéed vegetables
- 1 tbsp peanut butter (as sauce)
- Macros: 35g protein, 12g carbs, 20g fat
Snack (122 calories)
- 1/2 cup cottage cheese
- 1 square dark chocolate
- Macros: 16g protein, 8g carbs, 4g fat
Daily Totals: 1,347 calories | 109g protein | 77g carbs | 56g fat
Preparation Tips
- Batch cook proteins on weekends (grill chicken, bake fish, brown ground meat)
- Pre-wash and chop vegetables for quick meal assembly
- Portion out cottage cheese and yogurt into containers
- Keep hard-boiled eggs ready for quick protein additions
Substitution Guidelines
- Proteins: All portions are interchangeable by weight
- Fruits: Can substitute similar calorie fruits (1 medium apple = 1 cup berries)
- Vegetables: Unlimited non-starchy vegetables, use 1 tbsp oil for cooking/dressing
- Dark chocolate: 1 square = approximately 50 calories
Hydration
- Drink at least 8-10 glasses of water daily
- Consider adding lemon or cucumber for variety
- Herbal teas count toward fluid intake