Livoa LogoLivoa
7-Day Meal Plan Summary for Fat Loss & Muscle Building
Meal | Food Item (Quantity) | Calories | Protein (g) | Carbs (g) | Fiber (g)
Day 1 | 1480 | 98 | 199 | 33.6
Day 2 | 1507 | 95 | 225 | 39.8
Day 3 | 1838 | 120 | 223 | 34.2
Day 4 | 1357 | 108 | 199 | 41.3
Day 5 | 1820 | 114 | 201 | 34.1
Day 6 | 1697 | 106 | 256 | 48.4
Day 7 | 1745 | 110 | 208 | 29.5
Diet Evaluation


This 7-day meal plan provides a moderate calorie intake (~1350-1850 kcal/day), high protein (95-120g/day), and balanced carbs and fiber. The protein levels support lean muscle building, while the calorie range is generally suitable for fat loss, especially belly fat, when combined with exercise. Adjusting portion sizes to reach 2300-2500 kcal can support muscle gain phases. Overall, this diet is well-structured for your goals.

Day 1 Meal Plan Details
Breakfast | Rolled oats (uncooked, 80 g) | 303 | 10.6 | 54.2 | 8.5
Breakfast | Skim milk (200 ml) | 70 | 6.8 | 10.0 | 0
Breakfast | Banana (100 g) | 89 | 1.1 | 23.0 | 2.6
Breakfast | Almonds (10 g) | 58 | 2.1 | 2.1 | 1.1
AM Snack | Plain Greek yogurt (nonfat, 150 g) | 89 | 15.5 | 5.4 | 0
AM Snack | Blueberries (100 g) | 57 | 0.7 | 14.0 | 2.4
Lunch | Whole-wheat chapati (2 × 35 g flour) | 200 | 6.0 | 36.0 | 4.0
Lunch | Moong dal, cooked (150 g) | 147 | 10.2 | 19.8 | 11.4
Lunch | Spinach, cooked or raw (100 g) | 23 | 2.9 | 3.6 | 2.2
Pre-Workout Snack | Apple (150 g) | 78 | 0.5 | 21.0 | 3.6
Pre-Workout Snack | Almonds (15 g) | 87 | 3.2 | 3.2 | 1.7
Post-Workout | Whey protein powder (30 g, mixed with water) | 120 | 24.0 | 3.0 | 0
Dinner | Tofu (firm, 150 g) | 114 | 12.0 | 2.9 | 0.5
Dinner | Broccoli (100 g) | 34 | 2.8 | 6.6 | 2.6
Dinner | Carrot (50 g) | 20 | 0.5 | 4.8 | 1.4
Dinner | Brown rice, cooked (150 g) | 168 | 3.9 | 35.3 | 2.7

diet

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