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Weekly Meal Plan -PPCR- Basic4

Can one shed fat while eating a lot to get some muscle? Check out this meal plan, it needs so little effort yet easy to follow!

This is a weekly meal plan that main goal is to be easy to prepare and accessible for anyone with basic kitchen equipment and skills. It aims to provide the necessary amount of protein for someone who is moderately active and at the same time aims to lose as much body fat as possible.

The main protein sources are pork, chicken, egg, tuna and dairy with high protein – low fat content. The meat can be substituted with another type without great difference in protein or calorie values except for chicken breast. Chicken breast is way higher in protein and lower in calories than other meat products.

The first two days are preparations days where we can make large batches of meals to last for the week. Chicken roast mash potatoes, Irish soda bread can be all frozen in batches then heated up in the microwave oven during the weekdays as needed. Pork roast, hard boiled eggs can last in the fridge until the next batch is due.

Cooking during the week requires minimal equipment, effort and time yet intends to bring some joy into the menu too. The meal recipes are linked so check them out if needed.

The meal plan is designed for 1.2g/kg protein intake which is between very active (1.6g/kg) and not active at all (0.8g/kg) person. The meals should be separated by a 2 – 3 hour window for optimal protein absorption. The goal here is to lose as much weight as possible while supporting the body with the necessary protein for moderate exercise. Calorie intake is greatly restricted that should create at least 500kcal deficit for a moderately active person easily yet maintain sanity and allow continuity with the plan.

Vegetables – Fruits


Vegetable soup made with preparation day’s chicken or pork roast drippings can last for days in the fridge but can also be frozen in batches and warmed up as needed. Additional vegetables can be cooked in daily if required. For example making a large batch of green bean soup can be turned into a little bit different the next day by cooking in the daily batch some potatoes, then peas the next day. The third day we can add cauliflower then broccoli on the next, and Brussels sprouts the day after. The vegetables can be mixed and matched or pureed if necessary. Adding a spoonful of no fat Greek yogurt to the soup will change their whole meaning and create a brand new dish on the whim. Sprinkling in freshly cut parsley, cilantro or chives will aide us if we desire more variety on the long run.

The soup can be swapped for grilled, steamed or raw vegetables if desired.

Fruits are fairly low in calories but there can be big differences between fruits. Bananas are one of the most energy dense fruits while watermelon and melons in general are on the low end. We can substitute a piece of banana with twice as much melon in weight.

Beetroot is easy to prepare by cooking then rubbing off its skin and it last in the fridge without canning for a week, but its easier to buy. Cucumber can be also pickled, eaten raw, canned or made into cucumber salad.

Green leafy vegetables are welcome addition to any of the meals but oily dressings are not so much.


Fresh pasta recipe - SunCakeMom

Fresh pasta or Egg noodles are a bit of a hassle but it tastes so much better than shop made ones. It can be made in a batch then dried out for later use during the week. We can of course use regular shop bought pasta too. Try to buy pasta that was made with eggs as it has higher protein content than just regular durum wheat pasta.

Pancake on the last day is made with low fat ricotta or even better no fat Greek yogurt. Make a bigger batch so it can be kept some for the next day giving the next round a joyful start. Using grated apples (or other fruits like pear) as sweetener with cocoa powder or cinnamon are great options to stuff between the layers of the pancake along with freshly made custard from low fat milk.


The meal plan contains no added sugar partly because it’s just extra calorie but it can also trigger binge eating. If desired though, snack time meal can be substituted with protein bars (these many times contain added sugars) or we can make special treats like hot cocoa, custard or hot chocolate cottage cheese cake, cottage cheese cake with jam, cottage cheese pastry, or even cottage cheese pie and everyone’s favorite cottage cheese chocolate cake.


  • Pork or chicken can be substituted with each other or other meat products.
  • On preparation day, cook large batches of the meals so they will last for the rest of the week.
  • Banana is high in calories and low in volume. Most fruits contain less calories thus provide more volume.
  • In between meal Cottage cheese and Greek yogurt can be substituted with simple protein drinks or protein bars.
  • Vegetable soup can be of any soup made with a variety of vegetables and stock. It can be substituted with roasted vegetables.
  • Add more vegetables for volume as desired.

Main protein

  • Pork
  • Chicken
  • Egg
  • Tuna
  • Cottage cheese (low fat)
  • Greek yogurt (low fat)

Day 2 – Prep day

Day 4

  • Jacket potato

Day 5

Day 7

5’4″ -147lbs / 164cm – 58kg
80g protein intake (1.2g/kg)
4 meals

A medium active woman 164 cm tall and 58 kg of body mass requires about 2,322 calories a day.

5’8″ -170lbs / 176cm – 67kg
92g protein intake (1.2g/kg)
4 meals

A medium active men 176 cm tall and 67 kg of body mass requires about 2,800 calories a day.

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