4 weeks 1800 kcal/day
Meal PrepFat Loss
About This Plan
A four-week rotating meal plan built around a 40P/30C/30F macro split at roughly 1,800 calories per day, designed for steady fat loss without hunger. Each week features a Sunday batch-cook session — typically grilling 2 lbs of chicken breast, roasting a sheet pan of sweet potatoes and broccoli, and preparing overnight oats in mason jars for five weekday breakfasts. Lunches revolve around grain bowls (brown rice or quinoa base, lean protein, roasted vegetables, tahini dressing), while dinners include simple one-pan recipes like lemon-herb salmon with asparagus or turkey taco lettuce wraps. Snacks are pre-portioned: Greek yogurt with berries, hard-boiled eggs, or apple slices with almond butter. A full grocery list and prep timeline are provided each week, along with swap options for dairy-free, gluten-free, or vegetarian needs.
What You'll Get
- Complete 4 weeks meal plan
- Approximately 1800 kcal/day with macro breakdowns
- Full recipes with ingredients and prep instructions
- Weekly grocery lists
- Swap options for dietary restrictions
