This meal plan is designed to support fat loss—especially if your goal is to lose 5–10 lbs in 30 days—as long as it aligns with your overall caloric needs and activity level.
Here’s why it works:
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Moderate Caloric Deficit: Meals average around 1,500–1,800 calories/day (before snacks), which is below maintenance for most adults.
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High Protein: Helps preserve muscle while in a deficit and increases satiety.
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Balanced Macros: Keeps blood sugar stable and energy levels high.
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Whole Foods Focus: Minimizes empty calories and supports digestion/metabolism.
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Simple & Structured: Makes it easy to stick with, which is the most important factor for fat loss.
For best results:
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Pair it with 3–5 workouts/week (especially strength training).
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Aim for 8,000–12,000 steps/day.
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Prioritize sleep and hydration.