12 Weeks: “Fat 2 Fit”

12-week meal plan tailored for weight loss. This plan aims for a balanced diet that promotes sustainable weight loss, roughly 1 to 2 pounds per week should be expected.

Guidelines:

• Caloric Intake: Aim for around 1,500 to 2,000 calories per day, creating a caloric deficit from your maintenance level.

• Macronutrient Ratio:

  • Protein: 25-30%

  • Carbohydrates: 45-55%

  • Fats: 20-30%

• Hydration: Drink plenty of water (at least 8 cups daily).

• Physical Activity: Incorporate regular exercise for optimal results.

Weekly Meal Plan (Repeat this format for 12 weeks)

Please adjust specific foods based on preferences and local availability.

Week 1-12 Meal Plan:

Day 1:

• Breakfast: 2 scrambled eggs with spinach + 1 slice whole-grain toast

• Snack: 1 small apple + 1 tablespoon almond butter

• Lunch: Grilled chicken salad with mixed greens, tomatoes, and balsamic vinaigrette

• Snack: Greek yogurt (non-fat) + small handful of berries

• Dinner: Baked salmon + 1 cup steamed broccoli + 1/2 cup brown rice

Day 2:

• Breakfast: Overnight oats (1/2 cup oats, 1/2 banana, 1 tablespoon chia seeds)

• Snack: Baby carrots + 2 tablespoons hummus

• Lunch: Turkey and avocado wrap (whole-grain tortilla)

• Snack: 1 hard-boiled egg

• Dinner: Stir-fried tofu + mixed vegetables + 1/2 cup quinoa

Day 3:

• Breakfast: Smoothie (1 banana, 1 cup spinach, 1 cup almond milk, protein powder)

• Snack: 1 oz mixed nuts

• Lunch: Lentil soup + side salad with vinaigrette

• Snack: 1 pear

• Dinner: Grilled shrimp + 1 cup sautéed zucchini + 1/2 sweet potato

Day 4:

• Breakfast: Greek yogurt parfait (yogurt, strawberries, granola)

• Snack: Celery sticks + peanut butter

• Lunch: Quinoa salad with chickpeas, cucumber, and feta

• Snack: 1 orange

• Dinner: Chicken stir-fry with mixed vegetables + 1/2 cup brown rice

Day 5:

• Breakfast: 2 boiled eggs + fruit

• Snack: Cottage cheese + pineapple

• Lunch: Tuna salad on whole-grain bread

• Snack: 1 small piece of dark chocolate (optional)

• Dinner: Baked chicken breast + roasted Brussels sprouts

Day 6:

• Breakfast: Oatmeal with nuts and honey

• Snack: 1 small avocado

• Lunch: Grilled vegetable sandwich on whole grain

• Snack: 1 cup berries

• Dinner: Baked cod + asparagus + 1/2 cup wild rice

Day 7:

• Breakfast: Smoothie bowl (1 banana, 1 cup almond milk, topped with granola)

• Snack: 1 hard-boiled egg

• Lunch: Mixed greens with roasted turkey + vinaigrette

• Snack: 1 apple

• Dinner: Stuffed bell peppers (black beans, quinoa, spices)

Adjustments:

• Repetition: Feel free to repeat meals or days based on your preferences.

• Portion Control: Adjust serving sizes based on hunger and energy levels.

• Flexibility: Swap similar items (e.g., swap salmon for chicken, quinoa for brown rice) to keep things interesting.

Weekly Check-ins:

• Weigh yourself weekly and adjust caloric intake or exercise as needed based on progress.

Consult with a healthcare provider or a registered dietitian before starting any new diet plan, especially for personalized advice tailored to your specific needs and health conditions.