1,600 kcal fat loss meal plan

For women who want to lose weight without losing muscle. Lots of protein so you don't go hungry. Roughly suits a woman of about 65 to 75 kg with light activity who trains 3 times a week.

1,600

kcal a day

125 g protein

150 g carbs

55 g fat

A deficit of about 400 to 500 kcal a day means losing around 0.5 kg a week, a pace you can keep up long term.

125 g of protein (about 1.8 g per kg) protects your muscles and is the most filling of all nutrients.

Fat doesn't drop below 50 g, so hormones and your cycle stay in balance.

Monday

1,644 kcal · P 121 g · C 179 g · F 48 g

Breakfast · 7:00

Oatmeal with protein and fruit recipe →

rolled oats 50 g · milk 1.5 % 200 g · whey protein 20 g · mixed berries (frozen is fine) 100 g

401 kcal
P 29 g

Lunch · 12:00

Beef with potatoes and salad recipe →

lean beef 165 g · potatoes 275 g · lettuce and cucumber 150 g · olive oil 10 g

578 kcal
P 43 g

Snack · 15:30

Rice cakes with ham and cheese recipe →

ham (min. 90 % meat) 45 g · rice cakes 30 g · Edam cheese 30 % 20 g · vegetables of your choice 100 g

246 kcal
P 18 g

Dinner · 19:00

Cod with vegetables and potatoes recipe →

cod 130 g · potatoes 190 g · vegetables of your choice 250 g · olive oil 10 g

419 kcal
P 31 g

Tuesday

1,603 kcal · P 123 g · C 135 g · F 63 g

Breakfast · 7:00

Scrambled eggs with bread and vegetables recipe →

eggs 3 pc (180 g) · whole-grain bread 40 g · vegetables of your choice 150 g

393 kcal
P 28 g

Lunch · 12:00

Salmon with quinoa and broccoli recipe →

salmon 165 g · quinoa (cooked) 145 g · vegetables of your choice 200 g

564 kcal
P 42 g

Snack · 15:30

Quark with fruit recipe →

quark (semi-skimmed) 145 g · mixed berries (frozen is fine) 100 g · banana 1 pc (50 g)

240 kcal
P 19 g

Dinner · 19:00

Chicken salad with avocado recipe →

chicken breast 105 g · lettuce and cucumber 200 g · avocado 50 g · whole-grain bread 75 g

406 kcal
P 34 g

Wednesday

1,631 kcal · P 128 g · C 180 g · F 44 g

Breakfast · 7:00

Greek yogurt with oats and nuts recipe →

Greek yogurt 0 % 225 g · rolled oats 35 g · mixed berries (frozen is fine) 100 g · nuts 15 g

408 kcal
P 31 g

Lunch · 12:00

Turkey pasta with tomato sauce recipe →

turkey breast 135 g · whole-wheat pasta (cooked) 205 g · vegetables of your choice 200 g · olive oil 10 g

577 kcal
P 44 g

Snack · 15:30

Protein shake and a banana recipe →

whey protein 15 g · milk 1.5 % 250 g · banana 1 pc (80 g)

242 kcal
P 21 g

Dinner · 19:00

Cottage cheese with bread and vegetables recipe →

cottage cheese 210 g · whole-grain bread 60 g · vegetables of your choice 200 g

404 kcal
P 32 g

You'll get the other 4 days and a shopping list in a custom plan

This meal plan is for an average build. In a custom plan we calculate calories and grams exactly for you, leave out what you don't eat and add a 4-week training plan.

Custom meal plan for €9.99

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