A high protein, moderate fat and carbohydrate diet for weight management.

This diet was designed to assist with weight management by maintaining caloric intake at approximately 1,600 calories per day with a macronutrient ratio of approximately 40% carbohydrates, 30% protein, and 30% fat.

Recipes are meal-prep friendly and easy to make to increase compliance. The entire meal plan is gluten-free.

This program was created with four key considerations:

High-Quality Protein
Getting enough daily protein can help manage weight and prevent muscle loss. This meal plan provides 30% of your daily calories from high-quality protein sources such as chicken, turkey, beef, lamb, and salmon. Protein is distributed between meals and snacks to help build muscle strength and hypertrophy.

Fiber
Adequate dietary fiber intake is associated with several health benefits including better digestive health, reduced lipid levels, and weight loss. This meal plan provides up to 35 grams of fiber daily from foods such as fruits, vegetables, oats, beans, lentils, and whole grains. Carbohydrate sources are paired with fats and protein to create a steady release of energy throughout the day.

Bone Building Nutrients
Weight loss can often lead to a decrease in bone mineral density. This is why this program provides over 1,000 mg of calcium and up to 400 mg of magnesium daily. These minerals are essential for bone maintenance and modulate potential bone-damaging inflammation. Calcium-rich ingredients include cottage cheese, Greek yogurt, fortified milk beverage, and salmon. Magnesium is incorporated from food sources like chia seeds, almond butter, spinach, and banana.

Immune Support
Supporting the immune system during weight loss is important to avoid getting sick. Zinc and selenium are essential minerals critical for immune function. You can find zinc sources in this meal plan from beef, chicken, yogurt, and almond butter. Up to 150 mcg of selenium is incorporated daily from eggs, cottage cheese, rice, and spinach. A lack of vitamin C can make you more prone to getting sick. This plan provides vitamin C from whole food sources like berries, broccoli, apples, and cabbage.