Balanced • Weight Management • 1800-2200 kcal
Balanced Meal Plan for Weight Management
Prioritizes satiety, fiber, and stable blood sugar with adequate protein to protect lean mass while reducing calories.
Protein: 1.6-1.8g/kg
Carbs: 2.5-3.5g/kg
Fiber: 30-40g
Breakfast
- Green smoothie with protein powder and flax
- Chia Pudding with berries (recipe)
- Green tea or black coffee
Lunch
- Large salad: leafy greens, chickpeas, tahini-lemon dressing
- Quinoa Power Bowl (half-carb portion)
- Sparkling water with lime
Dinner
- Lentil Bolognese over zucchini noodles
- Steamed broccoli with olive oil
- Herbal tea
Snacks
- Carrot sticks + hummus
- Energy Date Ball (1 piece pre-training)
- Edamame or roasted chickpeas
Hydration
- Water target: 30-40ml per kg body weight
- Electrolytes on training days >60 mins
- Limit sugary drinks; use fruit-infused water
Recovery
- Recovery Shake after training
- Evening: magnesium-rich pumpkin seeds
- Sleep 7-9 hours; dim lights 1 hour before bed
Weekly Structure
Create a slight calorie deficit (200-400 kcal) while keeping protein high to maintain lean mass.
Training Day
- Breakfast: Smoothie + chia pudding
- Snack: Energy Date Ball pre-session
- Post: Recovery Shake
- Dinner: Lentil Bolognese (zucchini noodles)
Rest Day
- Breakfast: Chia Pudding + berries
- Lunch: Quinoa Bowl (half carbs)
- Snack: Hummus + veggies
- Dinner: Stir-fried tofu + greens