Weight Loss Nutrition Plan

Weight Loss Created by Alex Rodriguez
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Plan Details

A calorie-controlled nutrition plan focused on sustainable fat loss while preserving muscle mass. This plan emphasizes high protein intake, moderate healthy fats, and complex carbohydrates from whole food sources.

Weight Loss Nutrition Plan

A calorie-controlled nutrition plan focused on sustainable fat loss while preserving muscle mass. This plan emphasizes high protein intake, moderate healthy fats, and complex carbohydrates from whole food sources.

Calories

1800

per day
Protein

150g

600.0 calories
Carbs

150g

600.0 calories
Fats

60g

540.0 calories

Macronutrient Ratio

Protein
Carbs
Fats

Plan Summary

Total Meals 5
Breakfast (1) , Lunch (1) , Dinner (1) , Snacks (2)
Recommended For Weight Loss
This plan creates a caloric deficit to support healthy weight loss while maintaining adequate nutrition.
Created Apr 12, 2025
By Alex Rodriguez (Public Plan)

Meal Schedule

Protein-Packed Breakfast

Breakfast • 7:30 AM

224 kcal

Focus on protein and healthy fats to stay full throughout the morning.

Calories

224

Protein

13.6g

Carbs

5.1g

Fats

17.4g

Food Serving Calories Protein Carbs Fats
Eggs
 2.00 1 large egg 144 12.6g 0.8g 10.0g
Avocado
 0.50 100g 80 1.0g 4.3g 7.4g

Mid-Morning Snack

Snack • 10:30 AM

88 kcal

Small protein-rich snack to keep metabolism active.

Calories

88

Protein

10.5g

Carbs

10.9g

Fats

0.6g

Food Serving Calories Protein Carbs Fats
Greek Yogurt (Plain)
 1.00 100g 59 10.2g 3.6g 0.4g
Blueberries
 0.50 100g 29 0.4g 7.3g 0.2g

Lean Lunch

Lunch • 1:00 PM

697 kcal

Balance of lean protein, complex carbs, and vegetables.

Calories

697

Protein

35.1g

Carbs

18.1g

Fats

54.5g

Food Serving Calories Protein Carbs Fats
Chicken Breast
 1.00 100g 165 31.0g 0.0g 3.6g
Brown Rice
 0.50 100g cooked 56 1.3g 11.5g 0.5g
Broccoli
 1.00 100g 34 2.8g 6.6g 0.4g
Olive Oil
 0.50 1 tbsp 442 0.0g 0.0g 50.0g

Afternoon Snack

Snack • 4:00 PM

342 kcal

Protein and complex carbs for sustained energy.

Calories

342

Protein

10.9g

Carbs

24.7g

Fats

25.2g

Food Serving Calories Protein Carbs Fats
Apple
 1.00 1 medium apple 52 0.3g 13.8g 0.2g
Almonds
 0.50 100g 290 10.6g 10.9g 25.0g

Light Dinner

Dinner • 7:00 PM

244 kcal

Protein-focused with vegetables and minimal carbs for evening.

Calories

244

Protein

21.3g

Carbs

6.4g

Fats

13.6g

Food Serving Calories Protein Carbs Fats
Salmon
 1.00 100g 208 20.0g 0.0g 13.0g
Quinoa
 0.30 100g cooked 36 1.3g 6.4g 0.6g