Meal Plan Guide Template

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Nutrition & Meal Planning

Complete Nutrition System

7-Day
Fat Loss
Meal Plan

1,800 Calories. Real Food. Real Results.

1,800 Calories / Day

145g Protein / Day

7 Days Planned

RD Dietitian Designed

Prepared by Nina Vasquez, RD — Registered Dietitian

Fat Loss Edition

Getting Started

How to Use This Plan

This 7-day meal plan is designed to support fat loss while preserving lean muscle mass for moderately active adults performing 3–4 workouts per week. Every meal is planned, portioned, and nutritionally verified.

Who This Plan Is For

• Activity level: Moderately active (3–4 workouts per week)
• Goal: Fat loss while maintaining muscle and energy
• Experience: No special cooking expertise required
• Time commitment: 1.5–2 hrs of Sunday meal prep saves the entire week

Daily Calorie & Macro Targets

1,800

kcal

Total Calories

145g

protein

~32% of calories

180g

carbohydrates

~40% of calories

55g

fat

~28% of calories

Note from Nina: These are daily averages. Individual days may vary by ±100 calories. Focus on the weekly average, not perfection every single day. Consistency over a week matters far more than a perfect single day.

Plan Structure

• 3 meals + 1 snack per day, spread throughout the day
• Breakfast: ~400–420 cal | Lunch: ~480–490 cal | Dinner: ~520–530 cal | Snack: ~370–380 cal
• Eat snack when hunger is highest — typically mid-morning or pre-workout
• Drink 2.5–3L of water daily. Hydration supports both fat loss and muscle recovery.

Key Principles

Prioritize Protein

Protein keeps you full and preserves muscle during a caloric deficit. Aim to hit 145g every day — it's the single most important number in this plan.

Time Carbs Strategically

Eat the majority of your carbs around exercise — before for fuel, after for recovery. Reduce carbs on complete rest days if desired.

This plan is not a crash diet. It is a sustainable, evidence-based approach to fat loss. You should not feel miserable, exhausted, or constantly hungry. If you do, you may need more calories — contact your dietitian.

Overview

Week at a Glance

Use this table as your weekly reference. Scan each day to understand what you'll be eating and plan your shopping and prep accordingly.

Day	Breakfast	Lunch	Dinner	Snack	Total
Mon	Greek Yogurt Power Bowl	Grilled Chicken & Quinoa Bowl	Salmon & Sweet Potato	Rice Cakes + Almond Butter	1,800
Tue	Scrambled Eggs & Toast	Turkey & Veggie Wrap	Lean Beef Stir-Fry	Cottage Cheese & Pineapple	1,800
Wed	Oatmeal with Berries & Protein	Tuna & White Bean Salad	Chicken Thighs & Roasted Veggies	Apple & String Cheese	1,800
Thu	Egg White Veggie Omelet	Ground Turkey Rice Bowl	Baked Cod & Lemon Quinoa	Greek Yogurt & Almonds	1,800
Fri	Protein Smoothie Bowl	Chicken Caesar Wrap	Sirloin Steak & Roasted Potato	Hummus & Veggie Dippers	1,800
Sat	Whole Grain Pancakes (protein)	Salmon & Avocado Bowl	Turkey Meatballs & Zucchini Noodles	Boiled Eggs & Fruit	1,800
Sun	Veggie Frittata	Chicken & Lentil Soup	Sheet Pan Salmon & Vegetables	Protein Bar + Banana	1,800

Prep day = Sunday. Batch cooking on Sunday (see Meal Prep Guide) takes 1.5–2 hours and removes all guesswork during the week. You will not need to think about food on busy weekdays — it's already done.

Day-by-Day Recipes

Monday & Tuesday

Day 1 — Monday

Daily Total: 1,800 cal | P: 119g C: 170g F: 64g

Breakfast

Greek Yogurt Power Bowl

1 cup 2% Greek yogurt • ½ cup blueberries • 2 tbsp granola • 1 tbsp almond butter • drizzle of honey

420 cal

P 28g C 42g F 14g

Lunch

Grilled Chicken & Quinoa Bowl

5oz grilled chicken breast • ½ cup cooked quinoa • 1 cup roasted broccoli + bell peppers • 2 tbsp tahini dressing

480 cal

P 45g C 38g F 14g

Dinner

Baked Salmon & Sweet Potato

5oz baked salmon (seasoned with lemon, dill, salt) • 1 medium sweet potato • 1 cup steamed asparagus • 1 tsp olive oil

520 cal

P 38g C 40g F 18g

Snack

Rice Cakes with Almond Butter & Apple

2 rice cakes • 3 tbsp almond butter • 1 medium apple

380 cal

P 8g C 50g F 18g

Day 2 — Tuesday

Daily Total: 1,800 cal | P: 138g C: 154g F: 52g

Breakfast

Scrambled Eggs & Avocado Toast

3 whole eggs scrambled in 1 tsp butter • 2 slices whole grain toast • ½ avocado, sliced • salt, pepper, red pepper flakes

400 cal

P 24g C 32g F 18g

Lunch

Turkey & Black Bean Veggie Wrap

6oz seasoned ground turkey • large whole wheat tortilla • ½ cup black beans • salsa, romaine lettuce, diced tomato

490 cal

P 46g C 44g F 10g

Dinner

Lean Beef & Vegetable Stir-Fry

5oz lean beef strips (sirloin) • 1 cup brown rice • 2 cups mixed vegetables (broccoli, snap peas, carrots) • coconut aminos sauce

530 cal

P 40g C 50g F 12g

Snack

Cottage Cheese & Tropical Fruit

1 cup low-fat cottage cheese • ½ cup fresh pineapple chunks • 10 almonds

380 cal

P 28g C 28g F 12g

Day-by-Day Recipes

Wednesday, Thursday & Friday

Day 3 — Wednesday

Daily Total: 1,800 cal | P: 148g C: 170g F: 52g

Breakfast

High-Protein Oatmeal with Berries

1 cup rolled oats (cooked) • 1 scoop vanilla protein powder stirred in • ½ cup mixed berries • 1 tbsp chia seeds • cinnamon

410 cal

P 38g C 46g F 10g

Lunch

Tuna & White Bean Salad

2 cans tuna in water (drained) • ½ cup white beans • cherry tomatoes • cucumber • red onion • lemon-olive oil dressing • mixed greens

480 cal

P 52g C 36g F 14g

Dinner

Baked Chicken Thighs & Roasted Vegetables

6oz boneless skinless chicken thighs (herb seasoned) • 1 cup roasted broccoli & cauliflower • ¾ cup brown rice • 1 tsp olive oil

520 cal

P 44g C 46g F 16g

Snack

Apple & String Cheese

1 large apple • 2 low-fat mozzarella string cheese sticks

390 cal

P 14g C 42g F 12g

Day 4 — Thursday

Daily Total: 1,800 cal | P: 142g C: 168g F: 56g

Breakfast

Egg White Veggie Omelet

5 egg whites + 1 whole egg • spinach, mushrooms, diced peppers • 1 slice whole wheat toast • ½ cup orange juice

400 cal

P 32g C 38g F 8g

Lunch

Ground Turkey Rice Bowl

6oz lean ground turkey (seasoned with cumin, paprika) • ¾ cup brown rice • ½ cup black beans • salsa verde • shredded lettuce

490 cal

P 46g C 48g F 12g

Dinner

Baked Cod with Lemon Quinoa

6oz baked cod fillet (lemon, capers, herbs) • ¾ cup cooked quinoa with lemon zest • 1 cup sauteed spinach • cherry tomatoes

530 cal

P 46g C 46g F 14g

Snack

Greek Yogurt with Almonds & Honey

¾ cup 2% Greek yogurt • 15 raw almonds • drizzle of honey • pinch of cinnamon

380 cal

P 18g C 36g F 22g

Day 5 — Friday

Daily Total: 1,800 cal | P: 144g C: 172g F: 54g

Breakfast • 410 cal

Protein Smoothie Bowl

1 scoop protein powder + 1 frozen banana + ½ cup frozen mango + ½ cup almond milk — blended thick. Top: granola, chia seeds, sliced kiwi.

410 cal

P 34g C 52g F 8g

Lunch

Chicken Caesar Wrap

5oz grilled chicken • whole wheat tortilla • romaine • 2 tbsp light Caesar dressing • 1 tbsp parmesan • lemon squeeze

480 cal

P 42g C 38g F 14g

Dinner

Sirloin Steak & Roasted Potato

5oz lean sirloin steak (grilled) • 1 medium roasted potato • 1 cup steamed green beans • 1 tsp olive oil

530 cal

P 42g C 44g F 18g

Snack

Hummus & Veggie Dippers

½ cup hummus • carrot sticks, cucumber slices, bell pepper strips • 2 whole grain pita triangles

380 cal

P 14g C 46g F 16g

Shopping

Grocery Shopping List

This list covers the full 7-day plan. Shop once on the weekend. Check off items as you place them in your cart. Store-brand items are always fine — brand names don't affect nutritional content.

Proteins

Chicken breast — 3 lbs

Boneless chicken thighs — 1 lb

Salmon fillets — 1.5 lbs

Cod fillets — 1.5 lbs

Lean ground turkey — 1.5 lbs

Lean beef (sirloin strips) — 1 lb

Sirloin steak — 1 lb

Canned tuna in water — 4 cans

Greek yogurt 2% — 32oz tub × 2

Cottage cheese low-fat — 24oz

Eggs — 18-count

Protein powder (vanilla) — 1 lb

Produce

Blueberries — 1 pint

Mixed berries (frozen) — 12oz bag

Frozen mango chunks — 12oz

Bananas — 3

Apples — 3 medium

Kiwi — 2

Pineapple — fresh or canned

Avocados — 3 medium

Broccoli — 2 large crowns

Bell peppers — 4 (mixed colors)

Asparagus — 1 bunch

Sweet potatoes — 3 medium

Baby spinach — large bag

Romaine lettuce — 1 head

Cherry tomatoes — 1 pint

Mushrooms — 8oz

Green beans — 1 lb

Cauliflower — 1 head

Pantry & Grains

Quinoa — 1 lb bag

Brown rice — 2 lb bag

Rolled oats — 16oz

Whole grain bread — 1 loaf

Whole wheat tortillas — 1 pack

Whole grain pita — 1 pack

Rice cakes — 1 bag

Almond butter — 16oz jar

Granola (low sugar) — 12oz

Almonds (raw) — 8oz bag

Chia seeds — small bag

Tahini — 8oz jar

Coconut aminos — 1 bottle

White beans — 1 can

Black beans — 2 cans

Hummus — 10oz tub

Batch Cooking

Sunday Meal Prep Guide

Dedicate 1.5–2 hours on Sunday to complete this prep. Set up multiple stations in your kitchen: stovetop, oven, and a chopping area. Put on a podcast. It's worth it.

1

Cook All Grains (60 min, mostly hands-off)

Cook 2 cups dry quinoa and 2 cups dry brown rice simultaneously in separate pots. Season with a pinch of salt. Let cool, then portion into 5 individual containers (approx. ¾ cup cooked each).

2

Roast Mixed Vegetables (25 min at 400°F)

Chop broccoli, cauliflower, and bell peppers. Toss with 1 tbsp olive oil, salt, pepper, garlic powder. Spread on 2 sheet pans — don't crowd. Roast 22–25 min until edges brown. Cool and refrigerate in a large container.

3

Bake Chicken Breast (25 min at 400°F)

Season 2 lbs chicken breast with salt, pepper, garlic powder, Italian herbs. Place on sheet pan. Bake 22–25 min until internal temp reaches 165°F. Rest 5 min, then slice or shred. Portion into 4 containers (5oz each).

4

Hard-Boil 6 Eggs (12 min)

Place eggs in cold water, bring to boil, cook 10–12 min, transfer to ice bath. Peel when cool. Store whole in refrigerator up to 5 days. Use for snacks and breakfasts throughout the week.

5

Brown Ground Turkey (15 min)

Cook 1 lb ground turkey in a skillet over medium heat. Season with cumin, paprika, salt, garlic powder. Break up well. Cool and store in a container — use for Thursday and Saturday meals.

6

Portion & Label Everything

Label each container with the day and meal. Refrigerate meals for days 1–4. Freeze salmon and cod if desired — thaw in refrigerator the night before cooking. Your week is done.

Food Safety: Cooked chicken and fish keep 3–4 days in the refrigerator. Cooked grains and roasted vegetables keep 5–6 days. Cook fish fresh when possible for best flavor.

Substitution Guide

Swap freely without meaningfully impacting your macro targets. These are nutritionally equivalent alternatives.

Original Food	Substitute	Calorie Impact	Notes
Salmon	Canned tuna (water-packed)	-60 cal	Less omega-3, more affordable
Greek yogurt	Icelandic skyr	~Same	More protein, thicker texture
Quinoa	Cauliflower rice	-120 cal	Subtract ~30g carbs
Brown rice	White rice	Same	Less fiber, same macros
Almond butter	Peanut butter	Same	More affordable, similar macros
Chicken breast	Turkey breast or tilapia	Same	Lean protein, interchangeable

Prepared by Nina Vasquez, RD. This plan is for educational purposes. Individual nutritional needs vary. Consult a registered dietitian for personalized medical nutrition therapy.