90-DAY WEIGHT LOSS CHALLENGE (FULL MEAL PLAN)
BE PROUD OF YOURSELF FOR EVERY STEP YOU TAKE TOWARDS YOUR GOAL, AND DON’T WAIT UNTIL YOU’VE ATTITUDED IT. VERY BEST WISHES!
Guidelines:
- This meal plan is based on a balanced diet that’s rich in lean meat, whole grains, healthy fats, and plenty of fruits and vegetables. This diet promotes rapid weight reduction, the development of lean muscle, and the development of a flat stomach.
- Consume no less than 1600 calories for men and 1200 calories for ladies each day. Starvation is not a weight loss strategy.
- Increase your portion size and stick to 1800–2100 calories per day if you’re a man.
For convenience, you might decide to cook your meals in bulk and store them for the next two to three days. - These meals can be switched around. As a result, you are able to eat a snack for breakfast or lunch, etc.
- Use and prepare only FOODS THAT ARE HIGH QUALITY, NATURAL, CLEAN, AND UNPROCESSED.
- Depending on the product you use, adjust the calories and portion size. Yours and mine could be a little bit different. Therefore, carefully study the food label. If a food label is missing, you may look up the nutrients and calories online.
- You may always change up your meal plan and make up your own dish by utilizing different items.
- You HAVE to consume 3L or more of water each day.
- Throughout the day, try to eat every three to four hours.
- Make it a routine to PLAN & PACK your meals the night before and put them in the fridge for the following day; this will make your mornings simpler and help you stay on track.
- To serve as a daily reminder to eat wisely, PRINT this meal plan and place it on your refrigerator.
- To stay on track, keep a journal of your eating and emotional patterns.
- To rev up your metabolism, eat breakfast within an hour of waking up.
- For optimal results, WORKOUT for 45–60 minutes 5–6 times per week. In this case, kindly follow my “Workout Plan”.
- You can have an additional small meal or, if necessary, increase your caloric intake by 200–300 calories on training days.
- AVOID ALL JUNK Meals, SODA, processed foods, fast food, and alcoholic beverages!
- Give yourself a REWARD MEAL once a week but in moderation. This lessens the likelihood that you’ll overindulge in your favorite vices.
Consulting your doctor before beginning your weight-loss journey is usually a smart idea. And if you have diabetes, renal disease, or any chronic health condition, this is extremely crucial in this situation. I don’t know your physique as well as you do!
MONDAY / WEDNESDAY / FRIDAY MEALS
TOTAL CALORIES = 1466.3Cals
Breakfast – (Total Cals: 267cals)
MEALS & INGREDIENTS
AVOCADO EGGS ON TOAST
- 2 hard boiled Eggs – 1 whole egg, 1 egg white (97cals)
- 1/4 Avocado (80cals)
- 1 medium slice of Wholemeal Toast (90cals)
Drink: Green Tea / Apple Cider Vinegar (0 cals)
STEPS:
- Slice the eggs & avocado into fine slices, mix them together in a bowl and top it onto your toast.
Snack – (Total Cals: 300cals)
MEALS & INGREDIENTS
BANANA SMOOTHIE
- 2 Medium Bananas, Sliced & Frozen (180cals)
- 250ml of semi-skimmed milk (120cals) *Option: Soya milk or almond milk.
STEPS:
- Add all the ingredients into a smoothie blender, and blend for 1-2 minutes until you have a thick and creamy smoothie. Yummy!
Lunch – (Total Cals: 372cals)
MEALS & INGREDIENTS
CREAMY CHICKEN WRAP
- 3.5oz/100g of Grilled Chicken Breast (130cals)
*Option: Other meat of your choice: turkey, steak, lamb, beef etc. - 1 Whole Wheat Wrap (160cals)
**Option: whole wheat bread / cous cous / pita bread / brown rice/pasta - 50g of Cottage Cheese (30cals)
*Option: Greek Yoghurt - 80g of Lettuce (12cals)
**Or as much lettuce as you want as Lettuce is considered “Free Food”. - 1 tsp of olive Oil (40 cals)
STEPS:
- Grill the chicken breast and slice into thin slices.
- Mix the chicken breast with the cottage cheese and olive oil.
- Place the lettuce onto the wrap, add your creamy chicken slices and wrap it up!
Snack – (Total Cals: 184cals)
MEALS & INGREDIENTS
CHOOSE A SNACK OF YOUR CHOICE GIVEN BELOW
A) Garlic Roasted Chickpeas (184cals)
- 1 teaspoon of olive oil (40cals)
- 1⁄2 can or 120g of drained Chickpeas (144cals)
- 1⁄2 teaspoon of Garlic Powder
*You can add more garlic powder according to your preference.
OR
B) Nut-Free Chocolate-Raisin Snack Bar
(89.5cals per bar x 2 bars)
- 30g / 2.5cups of unsweetened puffed wheat cereal (116cals)
- 67.5g / 3⁄4 of Old-Fashioned Rolled Oats (251cals)
- 50g of Raisins, chopped (152.5cals)
- 150g of Honey (495cals)
*Option: Maple syrup - 1⁄2 teaspoon of Vanilla Extract
- 50g of Dark Chocolate Chips / finely chopped dark chocolate (237.5cals)
**Makes 14 bars
OR Other snacks of your choice, adjust calories accordingly.
STEPS:
-
Consume 2 servings of your chosen snack. If you want to reduce your calories or you are not that hungry, then have 1 serving.
Dinner – (Total Cals: 343.3 cals)
MEALS & INGREDIENTS
SALMON WITH SWEET POTATO
- 3oz/85g of Salmon Fillet (100.3cals)
*Option: Other fish or seafood of your choice: shrimp, crab, tilapia, cod, tuna - 150g of Sweet Potato (129cals)
**Option: Brown rice, whole pasta, cous cous, quinoa 3) 75g of Frozen Spinach (33cals) - 50g of Frozen Sweet Corns (41cals)
- 1 tsp of lemon & honey dressing (30cals)
STEPS:
- Grill or bake the salmon fillet
- Boil and mash the sweet potato.
- Allow the frozen spinach and corn to thaw under medium heat.
- Place all the ingredients onto a plate and top it with the honey lemon dressing.
TUESDAY / THURSDAY / SATURDAY MEALS
TOTAL CALORIES: 1204.5cals
HIGHER CALORIE OPTION: 1509cals
Breakfast – (Total Cals: 278.5cals)
MEALS & INGREDIENTS
EGGY OATMEAL
- 40g of Oatmeal (148cals)
- 1 large Egg (78cals)
- 1⁄2 a medium Banana (52.5cal)
- 200ml of water
**Option: 1⁄4 teaspoon of cinnamon
Drink: Green Tea / Apple Cider Vinegar (0cals)
**You can also add 1 tsp of vanilla essence, 1⁄2 tsp of baking powder and cook the mixture on a hot pan. It’ll make you 2 large Oaty Pancakes, great for the weekend!
**If you want to increase your protein and calories intake, add another egg, that’ll be 356.5cals.
STEPS:
- Cook the oatmeal with water under a slow heat.
- In the meantime, whisk 1 egg and mash the banana up with a fork.
- Once the oatmeal is almost ready, add the mashed banana and egg.
- Stir frequently until all the ingredients are well blended and cooked.
Snack – (Total Cals: 314.75cals)
MEALS & INGREDIENTS
GREEK YOGHURT PARFAIT
- 125g of Low Fat Greek Yoghurt (98.75cals)
- 25g of cashew nuts (149cals)
*Option: Other nuts such as almond, pistachio, walnut etc. - 100g of Grapes (67cals)
*Option: Other fruit of your choice, 1 piece.
STEPS:
-
You can have them as separate snacks or mix them together to make a Greek Yoghurt Parfait.
Lunch – (Total Cals: 202cals)
MEALS & INGREDIENTS
GRILLED CHICKEN SALAD
- 80g of Lettuce (12cals)
**Or as much lettuce as you want as Lettuce is considered “Free Food”. - 100g of sliced Tomato / 1 medium tomato (18cals)
- 100g of Baby Carrots (22cals)
- 3oz / 85g of Grilled Chicken (110cals)
*Option: Other meat of your choice: turkey, steak, lamb, pork, beef, etc. 5) 1 teaspoon of Olive Oil (40cals) - 1 teaspoon of Lemon
**If you want to increase your protein and calorie intake, add 1⁄2 can of drained chickpeas (120g, 151cals) and use 3.5oz/100g (130cals) of chicken breast. That’ll be 373cals for lunch.
STEPS:
- Grill the chicken breast or buy ready-grilled chicken breast.
- Mix the olive oil & lemon together to make the salad dressing.
- Add all the ingredients into a bowl and drizzle it with the lemon and olive oil dressing.
Snack – (Total Cals: 136.5cals)
MEALS & INGREDIENTS
BERRYLICIOUS DESSERT
- 150g of silken tofu (93cals)
- 150g of mixed berries (43.5cals)
- 50ml of water
**Option: 1 small piece of grated dark chocolate. 40cals additional.
STEPS:
- Add all the ingredients into a smoothie blender, and blend for 1-2 minutes until you have a thick mixture.
- Transfer the mixture to a glass, and chill it in the fridge for an hour or until it’s firm.
Option: Top it up with grated dark chocolate & it’s ready!
Dinner – (Total Cals: 272.3 cals)
MEALS & INGREDIENTS
SALMON SPINACH FRITTATA
- 3oz / 85g of Salmon Fillet (100.3cals)
*Option: Other fish or seafood of your choice: shrimp, crab, talapia, cod, tuna etc - 75g of Frozen Spinach (33cals) 3) 1 large Egg (78cals)
- 75g of Brocolli (22.5cals)
- 15g of Grated Cheese (55cals)
**If you want to increase your protein and calorie intake, add 1⁄4 can of drained kidney beans / black beans (60g, 56cals), that’ll be 328.3cals for dinner.
STEPS:
- Cook the salmon fillet in a pan under medium heat.
- Break the fillet up into small chunks and add the frozen spinach and broccoli into the pan.
- Allow all the ingredients to lightly cook.
- In the meantime, whisk the egg and preheat the oven to 180 / 350 degrees.
- Once the salmon chunks and vegetables are done, transfer them into an ovenproof dish.
- Cover it with the whisked egg and top it up with grated cheese.
- Bake in the oven for 10-15mins or until the egg is firmed.
As for SUNDAY, choose your favourite meals and have them together with one Reward Meal in MODERATION!
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