Weight Loss Plan
This a three-week weight loss plan that emphasises vegetables, proteins, healthy fats, and very few carbs.
The focus will be on clean, whole foods, avoiding processed sugars and refined grains.
It works best when incorporate intermittent fasting as well, if that fits your lifestyle, to optimise fat loss while nourishing your body.
WEEK 1 Breakfast Options:
• Option 1: Scrambled eggs with spinach, avocado, and olive oil
• Option 2: Chia seed pudding (made with unsweetened almond milk) topped with nuts and seeds
• Option 3: Smoked salmon with avocado and cucumber slices
Lunch Options:
• Option 1: Grilled chicken salad with mixed greens, cucumber, olive oil, and apple cider vinegar dressing
• Option 2: Stir-fried tofu with broccoli, bell peppers, and sesame oil
• Option 3: Tuna salad (tuna, mayonnaise, celery, red onion) with lettuce wraps
Dinner Options:
• Option 1: Baked salmon with steamed asparagus and a side of sautéed kale in garlic and olive oil
• Option 2: Grilled steak with a spinach and arugula salad topped with avocado and olive oil
• Option 3: Grilled chicken breast with roasted Brussels sprouts and cauliflower
Snacks:
• Handful of nuts (almonds, walnuts)
• Celery with almond butter
• Greek yogurt with flaxseeds
WEEK 2 Breakfast Options:
• Option 1: Omelette with mushrooms, tomatoes, and avocado
• Option 2: Greek yogurt with chia seeds, almonds, and berries
• Option 3: Hard-boiled eggs with avocado and mixed greens
Lunch Options:
• Option 1:
Grilled turkey burger with lettuce wrap, avocado, and tomato
• Option 2:
Shrimp salad with arugula, cucumbers, olive oil, and lemon
• Option 3:
Sautéed beef stir-fry with bell peppers, zucchini, and mushrooms
Dinner Options:
• Option 1: Baked cod with roasted zucchini and olive oil
• Option 2: Ground turkey and cauliflower “rice” stir-fry with coconut oil
• Option 3: Chicken thighs roasted with garlic, lemon, and rosemary, served with sautéed spinach
Snacks:
• Boiled eggs
• Sliced bell peppers with guacamole
• Cottage cheese with flaxseed
WEEK 3 Breakfast
Options:
• Option 1:
Poached eggs on a bed of sautéed spinach with olive oil
• Option 2: Smoothie (spinach, unsweetened almond milk, chia seeds, L-Glutamine, flaxseed oil)
• Option 3: Turkey bacon, avocado, and cucumber slices
Lunch Options:
• Option 1:
Chicken salad (chicken breast, avocado, lettuce, cucumbers, olive oil, and lemon)
• Option 2:
Grilled salmon with arugula salad and lemon vinaigrette
• Option 3:
Ground beef lettuce wraps with guacamole and salsa
Dinner Options:
• Option 1:
Roasted grass fed beef with sautéed cabbage and olive oil
• Option 2: Grilled chicken with roasted cauliflower and avocado sauce
• Option 3:
Pan-seared tuna steak with a side of green beans and olive oil
Snacks:
• Almonds and dark chocolate (80% or more)
• Turkey slices with guacamole
• Olives and cheese cubes
Shopping List Proteins:
• Steak (2 fillets)
• Eggs (2 dozen)
• Chicken breast (6-8 fillets) • Chicken thighs (6-8 thighs) • Ground turkey (2 packs)
• Steak (2 fillets)
• Smoked salmon (1-2 packs)
• Salmon fillets (4-6 pieces) • Shrimp (1-2 bags frozen or fresh)
• Tuna (canned and fresh steaks)
• Smoked salmon (1-2 packs)
• Turkey bacon (1 pack)
• Cod (4 fillets)
• Ground beef (2 packs)
• Turkey bacon (1 pack)
• Grass fed beef (1-2 pieces) • Tofu (1 pack)
Vegetables:
• Mixed salad greens (3-4 bags)
• Spinach (4 bags)
• Kale (2 bunches)
• Mixed salad greens (3-4 bags)
• Cucumber (4)
• Bell peppers (4-6)
• Zucchini (4)
• Cucumber (4)
• Mushrooms (2 packs)
• Asparagus (2 bunches)
• Broccoli (4 heads)
• Mushrooms (2 packs)
• Green beans (2-3 cups)
• Brussels sprouts (4 cups)
• Cauliflower (2 heads)
• Green beans (2-3 cups)
• Avocados (8-12)
• Tomatoes (4-6)
• Cabbage (1 head)
• Avocados (8-12)
• Lemon (3-4)
• Garlic (1-2 bulbs)
Fats & Oils:
• Avocado oil (1 bottle)
• Olive oil (1 bottle)
• Coconut oil (1 jar)
• Avocado oil (1 bottle)
• Butter (grass-fed, 1-2 sticks)
• Flaxseed oil (optional)
• Walnuts (1 bag)
Snacks:
• Almonds (1 bag)
• Walnuts (1 bag)
• Greek yogurt (unsweetened, full-fat, 4-5 tubs)
• Chia seeds (1 bag)
• Flaxseeds (1 bag)
• Greek yogurt (unsweetened, full-fat, 4-5 tubs)
• Olives (1 jar)
• Cottage cheese (full-fat, 1 tub)
• Dark chocolate (80% or higher, 1 bar)
• Olives (1 jar)
• Cheese (cheddar, feta, or goat cheese)
Whole Grains (if needed):
• Quinoa (1 bag)
• Whole grain bread (1 loaf) – optional for variety
• Almond butter (1 jar)
Additional Items:
• Apple cider vinegar (1 bottle)
• Almond butter (1 jar)
• Protein powder (optional, for smoothies)
Tips:
• Stay hydrated with water or herbal teas, aiming for 2-3 liters per day.
• Incorporate fasting windows if it fits your lifestyle (e.g., 16-hour fast, 8-hour eating window). That if you are fit enough to do it. Please consult your GP
• Focus on cooking with healthy fats like olive oil, avocado oil, and coconut oil.
• Limit carb intake strictly to vegetables or the small amounts of whole grains suggested.
Keep an eye on any hidden sugars in processed foods.
This meal plan emphasises nutrient-dense foods, focusing on fat burning while maintaining lean muscle and energy levels.