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.
- 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
1,784.7 kcal · P 137 g · C 170 g · F 64.8 g
Breakfast
- Menemen (eggs with tomato & pepper) 200 g210 kcal
- White cheese (light) 30 g54 kcal
- Whole wheat bread 50 g123.5 kcal
- Cucumber 100 g15 kcal
Snack 1
- Strained (Greek) yogurt 150 g145.5 kcal
- Blueberries 100 g57 kcal
Lunch
- Chicken shish 150 g240 kcal
- Bulgur pilaf (cooked) 150 g187.5 kcal
- Shepherd salad 200 g90 kcal
- Ayran 200 g76 kcal
Snack 2
- Banana 120 g106.8 kcal
Dinner
- Sea bass (grilled) 150 g186 kcal
- Green beans in olive oil 200 g150 kcal
- Brown rice (cooked) 80 g98.4 kcal
- Low-fat yogurt 100 g45 kcal
Day 2
1,792.4 kcal · P 129.3 g · C 194.8 g · F 60.4 g
Breakfast
- Rolled oats 50 g189.5 kcal
- Semi-skimmed milk 200 g92 kcal
- Apple 150 g78 kcal
- Walnuts 10 g65.4 kcal
Snack 1
- Boiled egg 100 g155 kcal
- Tomato 120 g21.6 kcal
Lunch
- Turkey breast (cooked) 150 g202.5 kcal
- Whole wheat pasta (cooked) 150 g223.5 kcal
- Broccoli 150 g51 kcal
- Olive oil 5 g44.2 kcal
Dinner
- Lentil soup 250 g175 kcal
- Lean ground beef 100 g176 kcal
- Zucchini 200 g34 kcal
- Olive oil 5 g44.2 kcal
- Low-fat yogurt 100 g45 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?
1800 kcal, 135 g protein, 180 g carbs and 60 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
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.
Fat loss · 1900 kcal · 120 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.