Meal plan
16:8 time-restricted eating · 1900 kcal
All meals fit in an eight-hour window (e.g. 12:00–20:00): two main meals and one snack. Outside the window: water, unsweetened tea and coffee. With fewer meals, each one is rich in protein and fibre.
- Goal
- Fat loss
- Diet
- Contains meat / poultry
- Sample days
- 2
- Duration
- 8 weeks
Allergens: Egg, Fish, Gluten, Milk / lactose, Tree nuts For packaged products, check the label.
Sample menu
Day 1
1,858.6 kcal · P 126 g · C 177 g · F 74.7 g
Lunch
- Menemen (eggs with tomato & pepper) 200 g210 kcal
- Boiled egg 50 g77.5 kcal
- Turkish white cheese (feta-type) 40 g105.6 kcal
- Whole wheat bread 75 g185.3 kcal
- Cucumber 150 g22.5 kcal
- Orange 150 g70.5 kcal
Snack 2
- Strained (Greek) yogurt 200 g194 kcal
- Walnuts 15 g98.1 kcal
- Apple 180 g93.6 kcal
Dinner
- Chicken breast (grilled) 160 g264 kcal
- Bulgur pilaf (cooked) 200 g250 kcal
- Shepherd salad 250 g112.5 kcal
- Lentil soup 250 g175 kcal
Day 2
1,858.6 kcal · P 127 g · C 214.7 g · F 59.7 g
Lunch
- Tuna (canned in water) 120 g139.2 kcal
- Chickpeas (cooked) 200 g328 kcal
- Lettuce 100 g15 kcal
- Tomato 150 g27 kcal
- Cucumber 100 g15 kcal
- Olive oil 10 g88.4 kcal
- Whole wheat bread 75 g185.3 kcal
Dinner
- Beef cubes (cooked) 130 g279.5 kcal
- Potato (baked) 250 g232.5 kcal
- Green beans in olive oil 200 g150 kcal
- Low-fat yogurt 150 g67.5 kcal
Who it is for and how to use it
Who is this program for?
For adults who want to lose weight slowly and sustainably with a mild calorie deficit. It is a sample plan for healthy adults, not a therapeutic diet.
What are the daily targets?
1900 kcal, 120 g protein, 195 g carbs and 70 g fat a day. Each sample day's calories and protein stay within ±10% of this target.
Which allergens does it contain?
Allergens marked on the foods in this plan: Egg, Fish, Gluten, Milk / lactose, Tree nuts. Check the label on packaged products.
Can I adapt the program to myself?
Yes. The targets suit an average adult; a dietitian or trainer can set calorie and macro targets for your weight, height and activity level. Gyms and trainers on GamGym can import this plan and assign it to you.
Other meal plans
- Meal plan
Weight loss · 1500 kcal
A mild calorie deficit for slow, sustainable weight loss. Protein is spread across meals, half the plate is vegetables and salad; whole grains and legumes keep you full longer.
Fat loss · 1500 kcal · 115 g protein · Contains meat / poultry
- Meal plan
Weight loss · 1800 kcal
A moderate deficit for people who train regularly and want to lose weight. Protein stays high to protect muscle; most carbohydrate comes from whole grains, legumes and fruit.
Fat loss · 1800 kcal · 135 g protein · Contains meat / poultry
- Meal plan
Weight maintenance · 2200 kcal
A balanced plate for a moderately active adult who wants to keep their weight: all five food groups every day, three servings of dairy, legumes and fish several times a week.
Maintenance · 2200 kcal · 110 g protein · Contains meat / poultry
This is a general sample plan; if you are pregnant, have a chronic condition or take medication, consult a dietitian or doctor.