Sustainable fat loss without wrecking your energy or turning every meal into a negotiation.
Calories: your TDEE minus 15–20% (roughly 500 cal/day for most people). We don't push past a 25% deficit — bigger isn't faster, it's just harder to stick to.
1 protein + 1 carb + 1 fat (optional fruit or veg)
1 protein + 1 carb + 1-2 veg servings + 1 fat
1 protein + 1 carb + 1-2 veg servings + 1 fat
1 protein + 1 carb OR 1 fat — fill remaining calories/macros
Nothing here is locked in. Anything in the same row is an even swap — build the plate that sounds good to you.
3 whole eggs + 1/2 cup oats + 1/2 cup berries
6oz chicken breast + 1 cup rice + big serving of broccoli + drizzle olive oil
6oz tilapia + 1 medium sweet potato + green beans
1 cup Greek yogurt + handful of almonds
Protein stays high on purpose — it's what keeps you full while you're eating less overall.
Fill up on the veg list freely. It's the easiest way to add volume to your plate without adding calories.
If your progress stalls for more than two weeks, that's a conversation for your coach — not a reason to cut more on your own.
“Do you not know that your bodies are temples…? You are not your own.” — 1 Corinthians 6:19