Sculpting/Fat Loss

Day 1:

 

Breakfast:

Scrambled egg whites (8 whites)

Spinach and mushroom omelet

Whole-grain toast

1 medium grapefruit

Calories: 400

Protein: 45g

Carbohydrates: 40g

Fat: 10g

 

Snack:

Greek yogurt (0% fat, 1 cup)

Handful of blueberries

Almonds (1 oz)

Calories: 250

Protein: 20g

Carbohydrates: 20g

Fat: 12g

 

Lunch:

Grilled chicken breast (8 oz)

Quinoa (1 cup)

Steamed broccoli

Olive oil drizzle

Calories: 600

Protein: 60g

Carbohydrates: 40g

Fat: 20g

 

Snack:

Protein shake with water (2 scoops protein powder)

Rice cakes (2)

Hummus (2 tbsp)

Calories: 300

Protein: 40g

Carbohydrates: 30g

Fat: 5g

 

Dinner:

Baked salmon (8 oz)

Asparagus spears (grilled)

Quinoa (1 cup)

Lemon-garlic sauce

Calories: 650

Protein: 55g

Carbohydrates: 40g

Fat: 30g

 

Day 2:

 

Breakfast:

Protein smoothie (2 scoops protein powder, almond milk, banana)

Handful of strawberries

Calories: 350

Protein: 40g

Carbohydrates: 30g

Fat: 8g

 

Snack:

Cottage cheese (1 cup)

Pineapple chunks (1 cup)

Calories: 250

Protein: 25g

Carbohydrates: 30g

Fat: 5g

 

Lunch:

Turkey and avocado wrap (whole-grain tortilla)

Mixed greens with balsamic vinaigrette

Calories: 500

Protein: 40g

Carbohydrates: 40g

Fat: 20g

 

Snack:

Rice cakes (2) with almond butter (2 tbsp)

Handful of almonds

Calories: 300

Protein: 15g

Carbohydrates: 30g

Fat: 15g

 

Dinner:

Grilled tofu (8 oz)

Quinoa and vegetable stir-fry

Sesame-soy sauce

Calories: 600

Protein: 45g

Carbohydrates: 50g

Fat: 25g

 

Day 3:

 

Breakfast:

Protein pancakes (made with plant-based protein powder)

Maple syrup

Mixed berries

Calories: 400

Protein: 35g

Carbohydrates: 50g

Fat: 10g

 

Snack:

Vegan protein bar

Apple slices

Calories: 250

Protein: 20g

Carbohydrates: 30g

Fat: 8g

 

Lunch:

Lentil and vegetable salad with kale

Avocado-lime dressing

Calories: 550

Protein: 30g

Carbohydrates: 60g

Fat: 18g

 

Snack:

Protein smoothie with almond milk, banana, and chia seeds

Handful of walnuts

Calories: 350

Protein: 20g

Carbohydrates: 30g

Fat: 18g

 

Dinner:

Grilled shrimp (8 oz)

Quinoa (1 cup)

Steamed asparagus

Lemon-garlic sauce

Calories: 650

Protein: 55g

Carbohydrates: 40g

Fat: 30g

 

Day 4:

 

Breakfast:

Scrambled tofu with spinach and cherry tomatoes

Whole grain toast

1 medium orange

Calories: 400

Protein: 30g

Carbohydrates: 45g

Fat: 15g

 

Snack:

Greek yogurt (0% fat, 1 cup)

Handful of raspberries

Almonds (1 oz)

Calories: 250

Protein: 20g

Carbohydrates: 25g

Fat: 12g

 

Lunch:

Grilled chicken breast (8 oz)

Quinoa and black bean salad

Mixed vegetables with olive oil

Calories: 600

Protein: 55g

Carbohydrates: 45g

Fat: 20g

 

Snack:

Protein shake with water (2 scoops protein powder)

Rice cakes (2)

Hummus (2 tbsp)

Calories: 300

Protein: 40g

Carbohydrates: 30g

Fat: 5g

 

Dinner:

Baked cod (8 oz)

Brown rice (1 cup)

Steamed broccoli

Tomato-cilantro salsa

Calories: 650

Protein: 55g

Carbohydrates: 40g

Fat: 30g

 

Day 5:

 

Breakfast:

Protein smoothie (2 scoops protein powder, almond milk, banana)

Handful of blueberries

Calories: 350

Protein: 40g

Carbohydrates: 30g

Fat: 8g

 

Snack:

Cottage cheese (1 cup)

Pineapple chunks (1 cup)

Calories: 250

Protein: 25g

Carbohydrates: 30g

Fat: 5g

 

Lunch:

Turkey and avocado wrap (whole-grain tortilla)

Mixed greens with balsamic vinaigrette

Calories: 500

Protein: 40g

Carbohydrates: 40g

Fat: 20g

 

Snack:

Rice cakes (2) with almond butter (2 tbsp)

Handful of almonds

Calories: 300

Protein: 15g

Carbohydrates: 30g

Fat: 15g

 

Dinner:

Grilled tofu (8 oz)

Quinoa and vegetable stir-fry

Sesame-soy sauce

Calories: 600

Protein: 45g

Carbohydrates: 50g

Fat: 25g

 

Day 6:

 

Breakfast:

Protein pancakes (made with plant-based protein powder)

Maple syrup

Mixed berries

Calories: 400

Protein: 35g

Carbohydrates: 50g

Fat: 10g

 

Snack:

Vegan protein bar

Apple slices

Calories: 250

Protein: 20g

Carbohydrates: 30g

Fat: 8g

 

Lunch:

Lentil and vegetable salad with kale

Avocado-lime dressing

Calories: 550

Protein: 30g

Carbohydrates: 60g

Fat: 18g

 

Snack:

Protein smoothie with almond milk, banana, and chia seeds

Handful of walnuts

Calories: 350

Protein: 20g

Carbohydrates: 30g

Fat: 18g

 

Dinner:

Grilled shrimp (8 oz)

Quinoa (1 cup)

Steamed asparagus

Lemon-garlic sauce

Calories: 650

Protein: 55g

Carbohydrates: 40g

Fat: 30g

 

Day 7:

 

Breakfast:

Scrambled tofu with spinach and cherry tomatoes

Whole grain toast

1 medium orange

Calories: 400

Protein: 30g

Carbohydrates: 45g

Fat: 15g

 

Snack:

Greek yogurt (0% fat, 1 cup)

Handful of raspberries

Almonds (1 oz)

Calories: 250

Protein: 20g

Carbohydrates: 25g

Fat: 12g

 

Lunch:

Grilled chicken breast (8 oz)

Quinoa and black bean salad

Mixed vegetables with olive oil

Calories: 600

Protein: 55g

Carbohydrates: 45g

Fat: 20g

 

Snack:

Protein shake with water (2 scoops protein powder)

Rice cakes (2)

Hummus (2 tbsp)

Calories: 300

Protein: 40g

Carbohydrates: 30g

Fat: 5g

 

Dinner:

Baked cod (8 oz)

Brown rice (1 cup)

Steamed broccoli

Tomato-cilantro salsa

Calories: 650

Protein: 55g

Carbohydrates: 40g

Fat: 30g

 

Calories: 2600-2800

Protein: >240g

Carbohydrates: 220-250g

Fat: 110-130g