Ingredients:
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🥚 egg (2)
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🧀 cottage cheese (150 g)
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🌾 flour (55 g)
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🥛 greek yogurt (40 g)
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🍓 berries (50 g)
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🍗 chicken (100 g)
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🌶️ sweet chilli sauce (1 tbsp)
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🥑 avocado (1/4)
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🥬 lettuce
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🥕 carrot
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🥬 red cabbage
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🌯 wrap (70 g)
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🐟 salmon (120 g)
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🍚 rice (120 g)
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🥦 broccoli
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🌱 sesame oil (1 tsp)
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🌱 soy
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🍯 honey
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🥛 greek yogurt (150 g)
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🍁 maple syrup (1 tsp)
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🍫 dark chocolate chips (10 g)
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🍓 raspberries (50 g)
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🍞 sourdough (2)
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🥑 avocado (1/2)
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🐟 salmon (50 g)
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🍋 lemon
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🌶️ chili flakes
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🧀 halloumi (60 g)
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🍚 couscous (100 g)
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🍅 cherry tomatoes
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🥒 cucumber
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🌶️ harissa (1 tbsp)
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🍗 chicken (100 g)
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🍚 rice (100 g)
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🌶️ peppers & onions
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🌶️ salsa
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🍦 greek yogurt
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🍋 lime
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🍌 banana (1)
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🥜 peanut butter (1 tsp)
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🍫 dark chocolate (10 g)
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🍘 rice cakes
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🥜 almond butter (1 tsp)
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🍫 dark chocolate (10 g)
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🥙 koftas (120 g)
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🍚 couscous (100 g)
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🍅 tomato
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😋 tzatziki
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🍘 rice cakes
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🍫 dark chocolate (10 g)
Steal This Weekly Meal Plan to Lose 10kg 🍽️
This is the exact plan I followed to drop 10kg simple, satisfying, and tasty! 😋
Mon/Wed/Fri:
• Breakfast (360 kcal): Cottage cheese pancakes (2 eggs, 150g cottage cheese, 55g flour) topped with 40g Greek yogurt & 50g berries. 🍓
• Lunch (450 kcal): Sweet chilli chicken crunch wrap: 100g chicken, 1 tbsp sweet chilli sauce, 1/4 avocado, lettuce, carrot, red cabbage, 70g wrap. 🌯
• Dinner (550 kcal): Honey soy salmon bowl: 120g salmon, 120g rice, steamed broccoli, 1 tsp sesame oil, soy & honey. 🍣
• Snack (240 kcal): Greek yogurt bark: 150g Greek yogurt, 1 tsp maple syrup, 10g dark chocolate chips, 50g raspberries freeze & snap. 🍫
Tues/Thurs/Sat:
• Breakfast (370 kcal): Smoked salmon avocado toast: 2 sourdough slices (100g), 1/2 avocado, 50g salmon, lemon, chili flakes. 🥑
• Lunch (450 kcal): Halloumi couscous bowl: 60g halloumi, 100g couscous, cherry tomatoes, cucumber, 1 tbsp harissa. 🧀
• Dinner (550 kcal): Spicy chicken fajita bowl: 100g chicken, 100g rice, sautéed peppers & onions, salsa, Greek yogurt, lime. 🌶️
• Snack (230 kcal): Frozen banana bites: 1 banana, 1 tsp peanut butter, 10g dark chocolate, freeze. 🍌
Sunday:
• Breakfast (400 kcal): Lemon blueberry muffins x2 with 10g Greek yogurt & honey drizzle. 🧁
• Lunch (420 kcal): Grilled chicken pita with garlic sauce: 100g chicken, wholemeal pita, lettuce, tomato, garlic yogurt. 🍗
• Dinner (540 kcal): Beef kofta bowl: 120g koftas, 100g couscous, tomato & cucumber salad, tzatziki. 🍖
• Snack (240 kcal): Dark choc rice cakes: 2 rice cakes, 1 tsp almond butter, 10g dark chocolate. 🍪
1600 kcal/day. High protein. Meal prep friendly. Dessert vibes every day.
Comment “MEAL PLAN” and I’ll send you the full 7-day PDF with exact macros & workouts to drop 10kg. Let’s go! 🚀
#fatlossmeals #mealprep #weightlossjourney #highprotein #jadepoyserfitness #realresults #1600calories