Can one shed fat while eating a lot to gain muscle? Check out this meal plan, it needs some effort, yet a joy to follow!
This is a weekly diet plan that main goal is to be a bit more exciting than the basic meal plan while meeting the required protein intake and calorie deficit.
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 higher in protein and lower in calories than other meat products.
Apart of the variety and added dishes, there is subtle difference in portion sizes compared to the basic plan since we need to make up for snack time’s lost proteins.
Although we can still use the first two days as preparations days, due to the variety the plan provides, constant preparations are needed during the week. Some days aim to use leftovers from the previous day such as Day 2 Breakfast uses previous day pork roast and in the pita on Day 3 we can use the roast chicken from Day 2.
Cooking during the week requires equipment, effort and time yet intends to stay within the boundaries of common food items (except maybe the quinoa). The meal recipes are linked so check them out to avoid big surprises.
The meal plan is designed for 1.6g/kg protein intake which is the recommended amount for an active person who is doing sport daily and intends to build muscles. The meals should be separated by a 2 – 3 hour window for optimal protein absorption. Since losing weight while building muscle is the goal here, calorie intake is greatly restricted that should create at least 500kcal deficit for an active person easily yet maintain sanity and allow continuity with the plan.
Vegetables – Fruits
Vegetable soup is made with preparation day’s chicken or pork roast drippings. It can last for days in the fridge but it 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. For example, 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 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. The amounts of pasta indicated is for raw amount. It will double in weight once cooked. 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 and Crepe is made wit no fat Greek yogurt. Using grated apples (or other fruits like pear) as sweetener with cocoa powder or cinnamon are great options to stuff between the layers along with freshly made custard from low fat milk.
The meal plan contains added sugar in the form on honey but as always it can be substituted with sweetener of choice. If desired, one or even both of the snack time meals can be substituted with protein bars or protein shakes.
- Pork or chicken can be substituted with each other or other meat products.
- Check the recipes before starting the meal plan.
- Banana is high in calories and low in volume. Most fruits contain less calories thus provide more volume.
- In between meals Cottage cheese or snacks 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.
5’4″ -147lbs / 164cm – 67kg
107g protein intake (1.6g/kg)
A medium active woman 164 cm tall and 67 kg of body mass requires about 2,322 calories a day.
5’8″ -170lbs / 176cm – 77kg
123g protein intake (1.6g/kg)
A medium active men 176 cm tall and 77 kg of body mass requires about 2,800 calories a day.