Member Plan
Lean & Light
Calorie-smart, high-satiety meals that make losing weight feel manageable - not miserable. Real food, real results.
~1,700
kcal/day
130g
Protein
7 Days
Full Plan
30 min
Max cook time
Members Only
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Each day targets roughly 1,600–1,800 calories with at least 120–140g of protein. You don't need to count every calorie - just follow the plan. High protein and fiber from vegetables will keep you full without feeling deprived. Swap any meal you don't like for another from the same day-type column.
Tip: Drink 2-3 liters of water daily. Hunger is often thirst in disguise - especially in the first week.
7-Day Meal Plan
Day 1 - Monday
| Meal | What to eat | ~Cals |
|---|---|---|
| Breakfast | Plain Greek yogurt (1 cup), 1/2 cup blueberries, 1 tbsp chia seeds, drizzle of honey | 290 |
| Lunch | Turkey & avocado wrap: whole grain tortilla, 4oz turkey breast, 1/4 avocado, spinach, tomato, mustard | 430 |
| Snack | 1 medium apple + 1 tbsp almond butter | 180 |
| Dinner | Baked salmon (5oz), roasted broccoli (2 cups), 1/2 cup sweet potato mash, lemon & olive oil | 540 |
Meal prep tip: While the salmon is in the oven, roast a double batch of broccoli. Use the other half tomorrow.
Day 2 - Tuesday
| Meal | What to eat | ~Cals |
|---|---|---|
| Breakfast | 2 eggs scrambled + 1 slice whole grain toast + 1/4 avocado + side of sliced tomato | 340 |
| Lunch | Big chicken salad: 5oz grilled chicken, romaine, cucumber, cherry tomatoes, 2 tbsp olive oil & lemon | 390 |
| Snack | Cottage cheese (1/2 cup) + sliced cucumber + salt & pepper | 120 |
| Dinner | Ground turkey taco bowl: 4oz lean turkey, black beans, salsa, romaine, lime, cauliflower rice | 490 |
Day 3 - Wednesday
| Meal | What to eat | ~Cals |
|---|---|---|
| Breakfast | Protein smoothie: 1 scoop vanilla protein powder, 1 banana, 1 cup unsweetened almond milk, 1 tbsp flaxseed | 310 |
| Lunch | Lentil soup (store-bought or batch-cooked) + small whole grain roll + side salad | 400 |
| Snack | Hard-boiled egg x2 + 10 almonds | 190 |
| Dinner | Baked chicken breast (5oz) + 1 cup roasted zucchini + 1/2 cup quinoa, seasoned with garlic & herbs | 460 |
Day 4 - Thursday
| Meal | What to eat | ~Cals |
|---|---|---|
| Breakfast | Overnight oats: 1/2 cup rolled oats, 1/2 cup Greek yogurt, almond milk, 1 tbsp honey, berries - prep night before | 350 |
| Lunch | Tuna salad lettuce cups: 1 can tuna in water, 1 tbsp light mayo, celery, red onion, served in butter lettuce leaves | 280 |
| Snack | Hummus (3 tbsp) + carrot and celery sticks | 160 |
| Dinner | Shrimp stir-fry: 5oz shrimp, snap peas, red pepper, mushrooms, light soy sauce, 1/2 cup brown rice | 430 |
Day 5 - Friday
| Meal | What to eat | ~Cals |
|---|---|---|
| Breakfast | 2 egg white + 1 whole egg omelet with spinach, mushrooms, and a sprinkle of feta + piece of fruit | 280 |
| Lunch | Turkey chili (batch from previous week or canned) with a small side salad and 1/2 cup brown rice | 440 |
| Snack | String cheese + 1 small orange | 130 |
| Dinner | Grilled cod fillet (5oz) + 1 cup asparagus roasted in olive oil + 1/2 cup wild rice | 460 |
Friday tip: If you eat out, order protein + veggies and skip the bread basket. Grilled fish or chicken with a salad keeps you on track anywhere.
Day 6 - Saturday
| Meal | What to eat | ~Cals |
|---|---|---|
| Breakfast | Veggie egg muffins (batch): 4 egg muffins with spinach, bell pepper, and low-fat cheese + piece of fruit | 320 |
| Lunch | Big batch soup: chicken and vegetable soup with barley - make a full pot for the week | 350 |
| Snack | Rice cake x2 + 2 tbsp peanut butter | 200 |
| Dinner | Lean beef burger patty (90/10) on lettuce bun with tomato, onion, mustard + side of roasted sweet potato wedges | 510 |
Day 7 - Sunday
| Meal | What to eat | ~Cals |
|---|---|---|
| Breakfast | Smoked salmon & avocado toast: 2 slices rye bread, 2oz smoked salmon, 1/4 avocado, capers, lemon | 380 |
| Lunch | Leftover chicken & veggie soup from Saturday + side salad | 320 |
| Snack | Plain Greek yogurt (3/4 cup) + 1 tbsp honey | 150 |
| Dinner | Sheet pan chicken thighs (bone-in, skin removed) + roasted Brussels sprouts + 1/2 cup quinoa | 530 |
Sunday prep: Use today to wash and chop vegetables, cook a batch of grains, and prep proteins for the week ahead. 60 minutes of prep = smooth weekdays.
Weekly Grocery List
Proteins
- Salmon fillets (2 lbs)
- Chicken breast (2 lbs)
- Chicken thighs (1.5 lbs)
- Ground turkey, lean (1 lb)
- Shrimp, raw (1 lb)
- Cod or white fish (1 lb)
- Lean ground beef 90/10 (1 lb)
- Canned tuna in water (2 cans)
- Smoked salmon (4 oz)
- Eggs (1 dozen)
- Greek yogurt, plain (32 oz tub)
- Cottage cheese (16 oz)
- String cheese (pack)
Produce
- Broccoli (2 heads)
- Brussels sprouts (1 lb)
- Zucchini (3 medium)
- Asparagus (1 bunch)
- Spinach (large bag)
- Romaine lettuce (2 heads)
- Butter lettuce (1 head)
- Cherry tomatoes (pint)
- Cucumber (2)
- Bell peppers (3)
- Mushrooms (8 oz)
- Snap peas (8 oz)
- Carrots (bag)
- Celery (bunch)
- Auocados (3)
- Sweet potatoes (3)
- Blueberries (1 pint)
- Apples (4)
- Bananas (4)
- Lemons (4)
Pantry & Grains
- Brown rice (2 lb bag)
- Quinoa (1 lb)
- Wild rice (1 lb)
- Rolled oats (1 lb)
- Whole grain tortillas
- Whole grain bread (loaf)
- Rye bread (loaf)
- Rice cakes (pack)
- Canned black beans (2 cans)
- Red lentils (1 lb)
- Hummus (store-bought)
- Almond butter (jar)
- Peanut butter (jar)
- Almonds (small bag)
- Chia seeds
- Flaxseed
- Olive oil
- Light soy sauce
- Protein powder (1 serving)
- Capers (small jar)
Tips for Making This Work
- Eat protein at every single meal - it's the biggest lever for staying full and keeping muscle while losing fat.
- If you're still hungry, add more non-starchy vegetables. Broccoli, spinach, and cucumbers are nearly calorie-free but very filling.
- Don't skip meals to "save calories." It leads to overeating later. Stick to the three meals plus your snack.
- Weigh yourself once a week, same time, same conditions. Daily fluctuations are just water - ignore them.
- Eating out? Protein + vegetables is always safe. Salads with dressing on the side, grilled proteins, skipped bread.
- The scale may not move the first week due to water retention. Stay the course - fat loss is happening even when the number doesn't drop.
- Alcohol is the hidden calorie bomb. If you drink, stick to one drink and account for it in your daily calories.