Max's
Meal Plan
No fish · eggs or yogurt every breakfast · 2 lunches · 2 dinners · red meat included
Built around a 500-calorie daily deficit from a TDEE of ~2,932 cal. Protein anchored at 208g/day — 1g per lb bodyweight — to preserve muscle during the cut.
The plan uses 2 rotating lunches and 2 rotating dinners to keep prep simple. Batch cook the chicken, ground beef, quinoa, and brown rice on Sunday — most meals assemble in under 5 minutes.
Kitchen closes at 8pm. Dinner is built to be substantial enough that the late-night pull is a biology problem, not a willpower one.
Daily macro targets
Monday
3 whole eggs, 40g crumbled feta, baby spinach, ½ tbsp olive oil. 2 slices whole wheat toast with sliced tomato.
250g 2% Greek yogurt, 100g mixed berries, 1 tsp honey.
200g grilled chicken breast, 80g quinoa (dry, batch cooked), roasted zucchini & cherry tomatoes, 1 tbsp olive oil + lemon dressing, fresh parsley.
3 hard-boiled eggs, 3 tbsp hummus, sliced bell pepper, cucumber, celery sticks.
220g 90/10 lean ground beef (cumin, smoked paprika, garlic, chili flakes), 4 small corn tortillas, 100g black beans, pico de gallo, 40g avocado, 2 tbsp Greek yogurt, fresh cilantro & lime.
Tuesday
80g rolled oats, 300g 2% Greek yogurt stirred in, 1 tbsp chia seeds, 120g sliced banana, 1 tsp cinnamon. Prep the night before — ready to grab in the morning.
3 hard-boiled eggs, 10 Kalamata olives, handful of cherry tomatoes.
180g sliced turkey breast, 3 tbsp hummus, whole wheat wrap, romaine lettuce, roasted red peppers, cucumber ribbons, squeeze of lemon.
1 scoop vanilla whey, 200g 2% Greek yogurt, 100g frozen mango, 150ml water, pinch of cardamom. Blended.
220g chicken thigh skewers (marinated: olive oil, lemon, oregano, garlic), 150g brown rice, tzatziki (Greek yogurt, cucumber, dill), roasted red peppers.
Wednesday
3 eggs poached in spiced tomato sauce (passata, red pepper, cumin, paprika, garlic, ½ tbsp olive oil). 1 whole wheat pita. Crumbled feta on top.
200g 2% Greek yogurt, 15g walnuts roughly chopped, drizzle of honey, pinch of cinnamon.
200g grilled chicken breast, 80g quinoa (dry, batch cooked), roasted zucchini & cherry tomatoes, 1 tbsp olive oil + lemon dressing, fresh parsley.
150g sliced cooked chicken breast (batch prep), 3 tbsp hummus, sliced cucumber and cherry tomatoes.
220g 90/10 lean ground beef (cumin, smoked paprika, garlic, chili flakes), 4 small corn tortillas, 100g black beans, pico de gallo, 40g avocado, 2 tbsp Greek yogurt, fresh cilantro & lime.
Thursday
3 whole eggs scrambled with 80g sliced turkey breast, roasted red pepper, fresh dill, ½ tbsp olive oil. 1 slice whole wheat toast.
300g 2% Greek yogurt, 1 scoop unflavored whey stirred in, 80g sliced strawberries, 1 tsp chia seeds.
180g sliced turkey breast, 3 tbsp hummus, whole wheat wrap, romaine lettuce, roasted red peppers, cucumber ribbons, squeeze of lemon.
3 hard-boiled eggs, 12 Kalamata olives, handful of cherry tomatoes, fresh basil.
220g chicken thigh skewers (marinated: olive oil, lemon, oregano, garlic), 150g brown rice, tzatziki (Greek yogurt, cucumber, dill), roasted red peppers.
Friday
2 slices whole wheat bread, ½ avocado mashed (lemon, chili flakes), 3 poached eggs, sliced tomato.
250g 2% Greek yogurt, 1 scoop unflavored whey stirred in, 80g sliced strawberries, 1 tsp chia seeds.
200g grilled chicken breast, 80g quinoa (dry, batch cooked), roasted zucchini & cherry tomatoes, 1 tbsp olive oil + lemon dressing, fresh parsley.
150g sliced cooked chicken breast (batch prep), handful cherry tomatoes, 10 mixed olives, fresh basil.
220g 90/10 lean ground beef (cumin, smoked paprika, garlic, chili flakes), 4 small corn tortillas, 100g black beans, pico de gallo, 40g avocado, 2 tbsp Greek yogurt, fresh cilantro & lime.
Saturday
80g oat flour, 200g 2% Greek yogurt, 2 eggs, ½ tsp baking powder — pan-fried without butter. Topped with 100g mixed berries + drizzle of honey.
3 hard-boiled eggs, 3 tbsp hummus, sliced bell pepper, celery sticks, cucumber.
180g sliced turkey breast, 3 tbsp hummus, whole wheat wrap, romaine lettuce, roasted red peppers, cucumber ribbons, squeeze of lemon.
150g sliced cooked chicken breast (batch prep), 10 mixed olives, handful cherry tomatoes, fresh basil.
220g chicken thigh skewers (marinated: olive oil, lemon, oregano, garlic), 150g brown rice, tzatziki (Greek yogurt, cucumber, dill), roasted red peppers.
Sunday
4 eggs, 30g feta, artichoke hearts, roasted red pepper, sun-dried tomatoes, fresh oregano — baked in oven-safe pan. 1 slice whole wheat toast.
200g 2% Greek yogurt, 20g whole almonds, sliced peach or 80g grapes.
200g grilled chicken breast, 80g quinoa (dry, batch cooked), roasted zucchini & cherry tomatoes, 1 tbsp olive oil + lemon dressing, fresh parsley.
3 hard-boiled eggs, 3 tbsp hummus, sliced bell pepper, cucumber, celery sticks.
220g 90/10 lean ground beef (cumin, smoked paprika, garlic, chili flakes), 4 small corn tortillas, 100g black beans, pico de gallo, 40g avocado, 2 tbsp Greek yogurt, fresh cilantro & lime.