Meal Guide

Simple, universally available foods. No fancy ingredients, no complex recipes. If you can boil an egg, you can follow this.

// the formula

Every meal = Protein + Vegetables + (optional) Complex Carb

That's it. No calorie counting, no macro tracking. Follow this structure and the deficit takes care of itself.

Breakfast
~350 cal

08:00 AM · within 1 hour of waking

2 boiled or scrambled eggs — whole, with pepper & salt
½ cup oatmeal — with a handful of berries or sliced banana
Black coffee or green tea — no sugar

// alternatives

Greek Yogurt Bowl

Yogurt + nuts + berries

Avocado Toast

Whole grain + avocado + egg

Skipping breakfast spikes cortisol, which directly promotes fat storage. Always eat breakfast.

Mid-Morning Snack
~100 cal

11:30 AM · pick ONE

Apple

1 medium

Banana

1 small

Berries

1 cup

Orange

1 medium

Watermelon

1 small bowl

Any Seasonal

1 serving

Lunch
~500 cal

01:00 PM · your biggest meal

Large salad first — lettuce, cucumber, tomato, onion + lemon dressing
Grilled chicken or fish (~150g) — your main protein source
1 serving of complex carbs — brown rice, whole wheat bread, or quinoa
Steamed or grilled vegetables — broccoli, spinach, green beans

MANDATORY: Eat the salad BEFORE the main food — fibre fills you up, you eat less of the calorie-dense stuff.

// alternatives

Chicken Rice Bowl

Grilled chicken + brown rice + veggies

Tuna Salad Wrap

Whole wheat wrap + tuna + greens

Lentil Soup + Bread

High protein + whole grain bread

Stir-Fry

Lean meat + mixed veggies + rice

Evening Snack
~150 cal

05:30 PM · pre-dinner buffer

Green tea or black coffee — no sugar
Handful of almonds or walnuts (10–12 pieces)

// alternatives

Greek Yogurt

Hummus + Carrots

Boiled Egg

This snack exists so you don't arrive at dinner starving and overeat.

Dinner
~400 cal

07:30 PM · finish by 8:30 PM

Grilled protein (~150g) — chicken, fish, eggs, or tofu
Large portion of vegetables — steamed, grilled, or raw salad
Small bowl of yogurt — plain, probiotic, aids digestion

No Rice

No Bread

Finish dinner by 8:30 PM. Eating late when inactive means your body stores those calories as fat instead of burning them.

Weekly Shopping List

Eggs

14–18 per week

Chicken / Fish

Primary protein

Oats

Breakfast staple

Brown Rice

Complex carb

Spinach / Greens

Daily vegetables

Salad Veggies

Cucumber, tomato, onion

Greek Yogurt

Plain, unsweetened

Seasonal Fruits

Apple, banana, berries

Lemons

For water + salad

Almonds / Nuts

Snack, unsalted