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Gideon Target to lose 10klgs in 6-8weeks

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Gideon Carl Roble

The document provides a 7-day meal plan aimed at helping a sedentary 23-year-old lose 10 kilograms healthily and sustainably, focusing on a daily calorie intake of 1500-1700 kcal. It includes a balanced macronutrient breakdown and emphasizes hydration and light physical activity. Additional tips for consistency, meal prep, and sleep are also included to support the weight loss journey.

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Gideon Target to lose 10klgs in 6-8weeks

Uploaded by

Gideon Carl Roble
4 views5 pages
The document provides a 7-day meal plan aimed at helping a sedentary 23-year-old lose 10 kilograms healthily and sustainably, focusing on a daily calorie intake of 1500-1700 kcal. It includes a balanced macronutrient breakdown and emphasizes hydration and light physical activity. Additional tips for consistency, meal prep, and sleep are also included to support the weight loss journey.

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The document provides a 7-day meal plan aimed at helping a sedentary 23-year-old lose 10 kilograms healthily and sustainably, focusing on a daily calorie intake of 1500-1700 kcal. It includes a balanced macronutrient breakdown and emphasizes hydration and light physical activity. Additional tips for consistency, meal prep, and sleep are also included to support the weight loss journey.

Copyright:

© All Rights Reserved
Download as PDF, TXT or read online from Scribd
Download as pdf or txt
4 views5 pages

Gideon Target to lose 10klgs in 6-8weeks

Uploaded by

Gideon Carl Roble
The document provides a 7-day meal plan aimed at helping a sedentary 23-year-old lose 10 kilograms healthily and sustainably, focusing on a daily calorie intake of 1500-1700 kcal. It includes a balanced macronutrient breakdown and emphasizes hydration and light physical activity. Additional tips for consistency, meal prep, and sleep are also included to support the weight loss journey.

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© All Rights Reserved
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To lose 10 kilograms healthily and sustainably as a sedentary 23-year-old, it's essential to focus

on a calorie deficit while ensuring balanced nutrition. Here's a 7-day meal plan tailored to your
specifications:

Key Guidelines:

1. Daily Calorie Target: ~1500-1700 kcal/day (adjust as needed based on results).


2. Macronutrient Breakdown:
o 40-45% carbs
o 25-30% protein
o 25-30% healthy fats
3. Hydration: At least 2-3 liters of water daily.
4. Exercise: Aim for light physical activity (e.g., walking for 30 minutes daily or
stretching).

Day 1

Breakfast (350 kcal):

 2 boiled eggs
 1 slice of whole-grain toast
 1/2 avocado (sliced)
 Black coffee or green tea (no sugar)

Mid-Morning Snack (150 kcal):

 1 medium apple
 1 tbsp peanut butter

Lunch (400 kcal):

 Grilled chicken breast (150g)


 Steamed broccoli and carrots (1 cup)
 1/2 cup cooked quinoa

Afternoon Snack (100 kcal):

 Greek yogurt (low-fat, unsweetened, 100g)

Dinner (400 kcal):

 Grilled salmon (120g)


 Mixed salad with olive oil & lemon dressing
 1 small sweet potato
Optional Night Snack (100 kcal):

 Handful of almonds or walnuts (10-12 nuts) – Mixed nuts (DING DONG)

Day 2

Breakfast (300 kcal):

 Oatmeal (1/2 cup oats) with skim milk, topped with blueberries (1/4 cup) and chia seeds
(1 tsp)

Mid-Morning Snack (100 kcal):

 1 boiled egg

Lunch (400 kcal):

 Stir-fried tofu (100g) with mixed vegetables (1 cup)


 1/2 cup brown rice

Afternoon Snack (150 kcal):

 1 banana

Dinner (450 kcal):

 Chicken Breast Airfry Add Salt and pepper for taste (150g)
 Kimchi (1 cup)
 1/2 cup mashed sweet potato

Day 3

Breakfast (350 kcal):

 Smoothie with 1/2 banana, 1/2 cup Oats, 1 tbsp almond butter or Peanut Butter, and
unsweetened almond milk or Low Fat Milk

Mid-Morning Snack (100 kcal):

 1 handful of mixed nuts (10-12 nuts)

Lunch (400 kcal):


 Grilled fish (150g)
 Mixed Veggies add salt and pepper
 1 small boiled potato

Afternoon Snack (100 kcal):

 Handful of almonds or– Mixed nuts (DING DONG)

Dinner (450 kcal):

 2 scrambled eggs with spinach


 1 slice of whole-grain toast
 Mixed Veggies add salt and pepper

Day 4

Breakfast (350 kcal):

 Whole-grain toast with 1 tbsp almond butter and sliced strawberries (4-5)

Mid-Morning Snack (100 kcal):

 2pcs Banana

Lunch (400 kcal):

 Grilled or Air Fry chicken Breast

Afternoon Snack (150 kcal):

 1 hard-boiled egg
 1 small orange

Dinner (400 kcal):

 200g Mixed Veggies add salt and pepper


 1 small piece of whole-grain bread

Day 5

Breakfast (350 kcal):


 Greek yogurt (low-fat, unsweetened) topped with granola (1/4 cup) and mixed berries

Mid-Morning Snack (100 kcal):

 1 boiled egg

Lunch (400 kcal):

 Chicken Breast Airfry Add Salt and pepper for taste (150g)
 Kimchi (1 cup)
 1/2 cup mashed sweet potato

Afternoon Snack (150 kcal):

 1 apple with a small piece of dark chocolate (10g)

Dinner (400 kcal):

 Stir-fried shrimp (120g) or Chicken Breast with mixed vegetables


 1/2 cup brown rice

Day 6

Breakfast (350 kcal):

 Avocado toast (1 slice whole-grain bread, 1/4 avocado)


 1 boiled egg
 Green tea

Mid-Morning Snack (100 kcal):

 1 small handful of roasted almonds

Lunch (400 kcal):

 Grilled salmon (150g)


 Quinoa salad with cucumbers, tomatoes, and parsley

Afternoon Snack (150 kcal):

 Greek yogurt (100g)

Dinner (450 kcal):


 Baked chicken breast (120g)
 Roasted sweet potatoes (1/2 cup)
 Steamed broccoli (1 cup)

Day 7

Breakfast (300 kcal):

 Oatmeal (1/2 cup oats) with skim milk, topped with blueberries (1/4 cup) and chia seeds
(1 tsp)

Mid-Morning Snack (100 kcal):

 1 boiled egg

Lunch (400 kcal):

 Grilled fish or Chicken Breast (120g)


 1/2 cup brown rice
 Stir-fried Mixed vegetables (1 cup)

Afternoon Snack (100 kcal):

 1 medium carrot

Dinner (450 kcal):

 Baked chicken breast (120g)


 Roasted sweet potatoes (1/2 cup)
 Steamed broccoli (1 cup)

Additional Tips:

 Consistency: Stick to the plan for at least 6-8 weeks.


 Meal Prep: Plan and prepare meals in advance to avoid temptations..
 Sleep: Aim for 7-9 hours of quality sleep daily.

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