Best for Fat Loss

High Protein & Low Carb

Lean proteins and smart carbs to preserve muscle while burning fat. Great for active people.

1,400–1,600 kcal/day7 daysMedium

Your 7-Day Schedule

Click any day to see the full meal breakdown.

1420 kcal total

Breakfast

Egg white omelette with spinach, feta & turkey

320 kcal

Lunch

Grilled chicken breast with cucumber & tomato salad

400 kcal

Dinner

Sirloin steak with asparagus & cauliflower mash

520 kcal

Snack

Protein shake with almond milk

180 kcal

Daily total1420 kcal

Day	Breakfast	Lunch	Dinner	Snack	kcal
Monday	Egg white omelette with spinach, feta & turkey	Grilled chicken breast with cucumber & tomato salad	Sirloin steak with asparagus & cauliflower mash	Protein shake with almond milk	1420
Tuesday	Smoked salmon & avocado on 1 slice rye toast	Turkey & lettuce wraps with mustard	Baked cod with roasted courgette & peppers	Hard-boiled eggs (2) with celery sticks	1370
Wednesday	Greek yogurt (full fat) with walnuts & berries	Tuna Niçoise salad with olives & green beans	Chicken thighs with roasted broccoli & quinoa	Cottage cheese with sliced almonds	1440
Thursday	Scrambled eggs with smoked salmon & spinach	Prawn & avocado salad with lemon dressing	Pork tenderloin with steamed kale & sweet potato	Edamame beans with sea salt	1430
Friday	Protein pancakes with blueberries (no syrup)	Chicken & roasted vegetable bowl with tahini	Grilled salmon with green salad & olive oil dressing	Beef jerky & a small handful of cashews	1430
Saturday	3-egg omelette with mushrooms, onion & cheese	Grilled chicken Caesar (no croutons, light dressing)	Lamb chops with roasted aubergine & tzatziki	Protein bar (under 200 kcal)	1470
Sunday	Full protein breakfast: eggs, turkey bacon & tomatoes	Tuna-stuffed avocado with mixed leaves	Roast chicken with roasted root vegetables (no potatoes)	Greek yogurt with chia seeds	1500

Browse our free recipe library to find meals that match your plan.