Hi Alexis,
This plan keeps breakfast as breakfast, lunch as lunch, and dinner as dinner. You are not being asked to eat a cold dinner plate at 7 a.m. or a "diet food" at night. Every meal has a defined protein anchor, a measured carbohydrate portion, and enough fat to make the meal satisfying.
Because your food hierarchy identified late-night cravings as a pattern, dinner is deliberately substantial. The goal is to finish the day with a complete meal--not to white-knuckle your way through the evening and then blame yourself for being hungry.
How to measure: Protein, rice, beans, pasta, broccoli, and cauliflower are listed as cooked edible weights. Oats are listed dry. Tuna and olives are drained. The household equivalents are there to make the plan usable, but the gram weights are the most accurate way to follow the first 13 days.
Your working targets
Your calorie targets are provisional because usual activity level was not provided. Using the supplied age, height, and weight, the working maintenance estimate is approximately 1,769 kcal/day. These targets should be checked against real-world hunger, energy, sleep, training, and weight-trend data--not treated as a permanent formula.[3]
Days 1-7
10% caloric surplus
1,945 kcal
Target: ~146 g protein | 146 g carbohydrate | 87 g fat
|
Days 8-13
10% caloric deficit
1,592 kcal
Target: ~119 g protein | 119 g carbohydrate | 71 g fat
|
Why these macros matter
Protein is the anchor. Each meal carries a meaningful protein dose so you are not trying to "make up" protein at the end of the day. In a fat-loss phase, adequate protein is used to support fullness and help protect lean tissue while total energy is lower.[2]
Carbohydrate is placed, not feared. The plan uses your selected fruit, oats, rice, beans, and whole-grain foods in measured amounts. That gives your day a repeatable energy pattern rather than a cycle of skipping, overcorrecting, and then craving.
Fat is included on purpose. Measured portions of nuts, natural peanut butter, olives, eggs, and mozzarella make the meals satisfying enough to last. The point is not to pour fat freely; it is to stop treating it as an afterthought and then feeling unsatisfied.
The first seven days are not a free-for-all. They are a controlled energy-support phase. The last six days then create a modest energy gap while preserving the same protein-forward structure. No magic food is doing the work here. Consistency is.
The 13-day plan
Cook proteins with a nonstick method, bake, grill, air-fry, or broil. Garlic and no-calorie seasonings may be used to make meals enjoyable. Keep extra oils, sauces, and unplanned snack calories out of the first 13 days unless your clinician specifically adjusts the plan.
Days 1-7 | Controlled Energy-Support Phase
Working target: 1,945 kcal/day | 30% protein | 30% carbohydrate | 40% fat
Calculated average from the meals below: 1964 kcal | 152 g protein | 150 g carbohydrate | 90 g fat. This first week provides a predictable, adequately fueled starting point before energy is reduced. It is intentionally measured rather than "free eating."
Day 1
~1972 kcal | P 147 g | C 145 g | F 94 g
| Breakfast |
Blueberry protein oatmeal
270 g liquid egg whites (about 8 egg whites); 1 large egg (50 g); 40 g plain oats, dry (about 0.50 cup); 50 g blueberries (about 0.3 cup); 25 g natural peanut butter (about 1.6 Tbsp); 12 g walnuts (about 0.4 oz) |
| Lunch |
Chicken, rice & broccoli bowl
115 g / 4.1 oz cooked chicken breast; 100 g brown rice, cooked (about 0.51 cup); 100 g broccoli, cooked (about 0.7 cups); 30 g almonds (about 1.1 oz); 50 g olives (about 10 olives); 20 g part-skim mozzarella (about 0.7 oz); 80 g apple |
| Dinner |
Lean beef rice bowl
125 g / 4.4 oz cooked 90% lean ground beef; 100 g brown rice, cooked (about 0.51 cup); 200 g cauliflower, cooked (about 1.3 cups); 20 g walnuts (about 0.7 oz); 50 g olives (about 10 olives); 50 g pear |
Day 2
~1971 kcal | P 158 g | C 144 g | F 91 g
| Breakfast |
Turkey, egg & tortilla breakfast
100 g / 3.5 oz cooked turkey breast; 1 large egg (50 g); 50 g whole-wheat tortilla (1 small-to-medium tortilla); 28 g part-skim mozzarella (about 1.0 oz); 150 g strawberries (about 1.0 cup); 20 g almonds (about 0.7 oz) |
| Lunch |
Tuna and pinto-bean plate
100 g / 3.5 oz cooked water-packed tuna; 100 g pinto beans, cooked (about 0.59 cup); 100 g cucumber, sliced (about 1.0 cups); 30 g whole-wheat bread (about 1.0 slices); 70 g olives (about 14 olives); 20 g part-skim mozzarella (about 0.7 oz); 35 g almonds (about 1.2 oz) |
| Dinner |
Pork tenderloin pasta dinner
150 g / 5.3 oz cooked pork tenderloin; 100 g whole-wheat pasta, cooked (about 0.67 cup); 150 g broccoli, cooked (about 1.0 cups); 80 g olives (about 16 olives); 25 g walnuts (about 0.9 oz) |
Day 3
~1983 kcal | P 156 g | C 149 g | F 89 g
| Breakfast |
Egg-white oatmeal breakfast
250 g liquid egg whites (about 8 egg whites); 2 large eggs (100 g); 45 g plain oats, dry (about 0.56 cup); 20 g natural peanut butter (about 1.2 Tbsp); 100 g strawberries (about 0.7 cup); 10 g walnuts (about 0.4 oz) |
| Lunch |
Turkey tortilla lunch
120 g / 4.2 oz cooked turkey breast; 60 g whole-wheat tortilla (1 small-to-medium tortilla); 30 g part-skim mozzarella (about 1.1 oz); 150 g cucumber, sliced (about 1.5 cups); 100 g apple; 25 g almonds (about 0.9 oz); 40 g olives (about 8 olives) |
| Dinner |
Chicken thigh, rice & bean bowl
130 g / 4.6 oz cooked chicken thigh; 50 g brown rice, cooked (about 0.26 cup); 150 g broccoli, cooked (about 1.0 cups); 60 g pinto beans, cooked (about 0.35 cup); 50 g olives (about 10 olives); 20 g almonds (about 0.7 oz) |
Day 4
~1939 kcal | P 156 g | C 152 g | F 86 g
| Breakfast |
Turkey, egg & toast breakfast
70 g / 2.5 oz cooked turkey breast; 100 g liquid egg whites (about 3 egg whites); 1 large egg (50 g); 40 g whole-wheat bread (about 1.3 slices); 30 g part-skim mozzarella (about 1.1 oz); 150 g orange; 25 g pistachios (about 0.9 oz) |
| Lunch |
Shrimp pasta and broccoli bowl
130 g / 4.6 oz cooked shrimp; 110 g whole-wheat pasta, cooked (about 0.73 cup); 150 g broccoli, cooked (about 1.0 cups); 60 g olives (about 12 olives); 30 g almonds (about 1.1 oz); 80 g apple; 20 g part-skim mozzarella (about 0.7 oz) |
| Dinner |
Ground-turkey rice & bean bowl
120 g / 4.2 oz cooked 93% lean ground turkey; 60 g brown rice, cooked (about 0.31 cup); 60 g pinto beans, cooked (about 0.35 cup); 150 g cauliflower, cooked (about 1.0 cups); 50 g olives (about 10 olives); 20 g walnuts (about 0.7 oz) |
Day 5
~1962 kcal | P 150 g | C 153 g | F 89 g
| Breakfast |
Banana peanut-butter oatmeal breakfast
200 g liquid egg whites (about 6 egg whites); 2 large eggs (100 g); 30 g plain oats, dry (about 0.38 cup); 80 g banana; 20 g natural peanut butter (about 1.2 Tbsp); 10 g almonds (about 0.4 oz) |
| Lunch |
Chicken, pinto-bean & rice bowl
115 g / 4.1 oz cooked chicken breast; 80 g pinto beans, cooked (about 0.47 cup); 60 g brown rice, cooked (about 0.31 cup); 100 g broccoli, cooked (about 0.7 cups); 80 g olives (about 16 olives); 25 g almonds (about 0.9 oz); 5 g walnuts (about 0.2 oz) |
| Dinner |
Pork tenderloin and cauliflower plate
140 g / 4.9 oz cooked pork tenderloin; 80 g brown rice, cooked (about 0.41 cup); 150 g cauliflower, cooked (about 1.0 cups); 25 g pistachios (about 0.9 oz); 50 g olives (about 10 olives); 70 g pear; 15 g almonds (about 0.5 oz) |
Day 6
~1953 kcal | P 156 g | C 152 g | F 86 g
| Breakfast |
Turkey tortilla breakfast
80 g / 2.8 oz cooked turkey breast; 1 large egg (50 g); 120 g liquid egg whites (about 4 egg whites); 50 g whole-wheat tortilla (1 small-to-medium tortilla); 20 g part-skim mozzarella (about 0.7 oz); 100 g strawberries (about 0.7 cup); 24 g natural peanut butter (about 1.5 Tbsp); 100 g apple |
| Lunch |
Tuna pasta lunch
120 g / 4.2 oz cooked water-packed tuna; 100 g whole-wheat pasta, cooked (about 0.67 cup); 150 g cucumber, sliced (about 1.5 cups); 100 g broccoli, cooked (about 0.7 cups); 30 g part-skim mozzarella (about 1.1 oz); 100 g olives (about 20 olives); 25 g almonds (about 0.9 oz) |
| Dinner |
Chicken thigh, rice & bean bowl
120 g / 4.2 oz cooked chicken thigh; 60 g brown rice, cooked (about 0.31 cup); 70 g pinto beans, cooked (about 0.41 cup); 150 g cauliflower, cooked (about 1.0 cups); 50 g olives (about 10 olives); 15 g walnuts (about 0.5 oz) |
Day 7
~1966 kcal | P 143 g | C 154 g | F 92 g
| Breakfast |
Blueberry protein oatmeal
250 g liquid egg whites (about 8 egg whites); 1 large egg (50 g); 45 g plain oats, dry (about 0.56 cup); 50 g blueberries (about 0.3 cup); 25 g natural peanut butter (about 1.6 Tbsp); 10 g almonds (about 0.4 oz) |
| Lunch |
Turkey sandwich lunch
100 g / 3.5 oz cooked turkey breast; 60 g whole-wheat bread (about 2.0 slices); 30 g part-skim mozzarella (about 1.1 oz); 150 g cucumber, sliced (about 1.5 cups); 100 g apple; 25 g walnuts (about 0.9 oz); 70 g olives (about 14 olives) |
| Dinner |
Lean beef pasta & bean dinner
100 g / 3.5 oz cooked 90% lean ground beef; 80 g whole-wheat pasta, cooked (about 0.53 cup); 100 g broccoli, cooked (about 0.7 cups); 50 g pinto beans, cooked (about 0.29 cup); 75 g olives (about 15 olives); 20 g almonds (about 0.7 oz) |
Days 8-13 | Controlled Fat-Loss Phase
Working target: 1,592 kcal/day | 30% protein | 30% carbohydrate | 40% fat
Calculated average from the meals below: 1587 kcal | 121 g protein | 124 g carbohydrate | 72 g fat. The final six days reduce energy by about 10% from estimated maintenance without turning the plan into a crash diet.
Day 8
~1588 kcal | P 117 g | C 120 g | F 75 g
| Breakfast |
Strawberry protein oatmeal
170 g liquid egg whites (about 5 egg whites); 1 large egg (50 g); 30 g plain oats, dry (about 0.38 cup); 100 g strawberries (about 0.7 cup); 20 g natural peanut butter (about 1.2 Tbsp); 10 g almonds (about 0.4 oz) |
| Lunch |
Chicken, rice & broccoli bowl
100 g / 3.5 oz cooked chicken breast; 80 g brown rice, cooked (about 0.41 cup); 100 g broccoli, cooked (about 0.7 cups); 20 g almonds (about 0.7 oz); 50 g olives (about 10 olives); 80 g apple; 20 g part-skim mozzarella (about 0.7 oz) |
| Dinner |
Lean beef rice bowl
100 g / 3.5 oz cooked 90% lean ground beef; 60 g brown rice, cooked (about 0.31 cup); 150 g cauliflower, cooked (about 1.0 cups); 15 g walnuts (about 0.5 oz); 50 g olives (about 10 olives); 70 g pear |
Day 9
~1586 kcal | P 123 g | C 125 g | F 71 g
| Breakfast |
Turkey, egg & tortilla breakfast
60 g / 2.1 oz cooked turkey breast; 1 large egg (50 g); 35 g whole-wheat tortilla (1 small-to-medium tortilla); 20 g part-skim mozzarella (about 0.7 oz); 75 g blueberries (about 0.5 cup); 12 g almonds (about 0.4 oz); 10 g natural peanut butter (about 0.6 Tbsp) |
| Lunch |
Tuna and pinto-bean plate
90 g / 3.2 oz cooked water-packed tuna; 80 g pinto beans, cooked (about 0.47 cup); 100 g cucumber, sliced (about 1.0 cups); 20 g whole-wheat bread (about 0.7 slices); 60 g olives (about 12 olives); 20 g part-skim mozzarella (about 0.7 oz); 20 g almonds (about 0.7 oz); 100 g orange |
| Dinner |
Pork tenderloin and cauliflower plate
120 g / 4.2 oz cooked pork tenderloin; 60 g brown rice, cooked (about 0.31 cup); 150 g cauliflower, cooked (about 1.0 cups); 15 g pistachios (about 0.5 oz); 50 g olives (about 10 olives); 60 g pear; 10 g walnuts (about 0.4 oz) |
Day 10
~1573 kcal | P 117 g | C 127 g | F 70 g
| Breakfast |
Egg-white oatmeal breakfast
150 g liquid egg whites (about 5 egg whites); 2 large eggs (100 g); 25 g plain oats, dry (about 0.31 cup); 15 g natural peanut butter (about 0.9 Tbsp); 100 g strawberries (about 0.7 cup); 8 g walnuts (about 0.3 oz) |
| Lunch |
Turkey tortilla lunch
90 g / 3.2 oz cooked turkey breast; 40 g whole-wheat tortilla (1 small-to-medium tortilla); 20 g part-skim mozzarella (about 0.7 oz); 150 g cucumber, sliced (about 1.5 cups); 80 g apple; 15 g almonds (about 0.5 oz); 50 g olives (about 10 olives) |
| Dinner |
Chicken thigh, rice & bean bowl
100 g / 3.5 oz cooked chicken thigh; 70 g brown rice, cooked (about 0.36 cup); 150 g broccoli, cooked (about 1.0 cups); 80 g pinto beans, cooked (about 0.47 cup); 50 g olives (about 10 olives); 10 g walnuts (about 0.4 oz) |
Day 11
~1584 kcal | P 120 g | C 128 g | F 73 g
| Breakfast |
Blueberry protein oatmeal
150 g liquid egg whites (about 5 egg whites); 1 large egg (50 g); 30 g plain oats, dry (about 0.38 cup); 50 g blueberries (about 0.3 cup); 20 g natural peanut butter (about 1.2 Tbsp); 8 g walnuts (about 0.3 oz) |
| Lunch |
Shrimp pasta and broccoli bowl
120 g / 4.2 oz cooked shrimp; 80 g whole-wheat pasta, cooked (about 0.53 cup); 100 g broccoli, cooked (about 0.7 cups); 70 g olives (about 14 olives); 20 g almonds (about 0.7 oz); 80 g apple; 20 g part-skim mozzarella (about 0.7 oz) |
| Dinner |
Ground-turkey rice & bean bowl
110 g / 3.9 oz cooked 93% lean ground turkey; 60 g brown rice, cooked (about 0.31 cup); 150 g cauliflower, cooked (about 1.0 cups); 60 g pinto beans, cooked (about 0.35 cup); 50 g olives (about 10 olives); 10 g walnuts (about 0.4 oz) |
Day 12
~1597 kcal | P 125 g | C 124 g | F 71 g
| Breakfast |
Turkey tortilla breakfast
170 g liquid egg whites (about 5 egg whites); 1 large egg (50 g); 35 g whole-wheat tortilla (1 small-to-medium tortilla); 20 g part-skim mozzarella (about 0.7 oz); 100 g strawberries (about 0.7 cup); 15 g almonds (about 0.5 oz); 10 g natural peanut butter (about 0.6 Tbsp) |
| Lunch |
Chicken, pinto-bean & rice bowl
80 g / 2.8 oz cooked chicken breast; 80 g pinto beans, cooked (about 0.47 cup); 60 g brown rice, cooked (about 0.31 cup); 100 g broccoli, cooked (about 0.7 cups); 50 g olives (about 10 olives); 15 g almonds (about 0.5 oz); 20 g part-skim mozzarella (about 0.7 oz) |
| Dinner |
Pork tenderloin and cauliflower plate
120 g / 4.2 oz cooked pork tenderloin; 60 g brown rice, cooked (about 0.31 cup); 150 g cauliflower, cooked (about 1.0 cups); 20 g pistachios (about 0.7 oz); 50 g olives (about 10 olives); 70 g pear; 8 g walnuts (about 0.3 oz) |
Day 13
~1596 kcal | P 124 g | C 119 g | F 74 g
| Breakfast |
Banana peanut-butter oatmeal breakfast
210 g liquid egg whites (about 6 egg whites); 2 large eggs (100 g); 25 g plain oats, dry (about 0.31 cup); 50 g banana; 15 g natural peanut butter (about 0.9 Tbsp); 10 g almonds (about 0.4 oz) |
| Lunch |
Tuna pasta lunch
100 g / 3.5 oz cooked water-packed tuna; 70 g whole-wheat pasta, cooked (about 0.47 cup); 150 g cucumber, sliced (about 1.5 cups); 100 g broccoli, cooked (about 0.7 cups); 20 g part-skim mozzarella (about 0.7 oz); 70 g olives (about 14 olives); 10 g walnuts (about 0.4 oz); 10 g almonds (about 0.4 oz) |
| Dinner |
Chicken thigh, rice & bean bowl
100 g / 3.5 oz cooked chicken thigh; 50 g brown rice, cooked (about 0.26 cup); 50 g pinto beans, cooked (about 0.29 cup); 150 g cauliflower, cooked (about 1.0 cups); 70 g olives (about 14 olives); 15 g pistachios (about 0.5 oz) |
What success looks like over these 13 days
Success is not perfection. It is following the meal structure often enough that we can learn what your body is actually doing. A missed meal or imperfect day does not require a punishment meal the next morning. Return to the next planned meal.
Pay attention to evening hunger, sleep, energy, digestion, and how long each meal carries you. Those signals are useful data. They are not a character flaw.
Grocery List & Meal Prep (Week 1: Days 1-7)
Produce: Apples (17 oz), Bananas (3 oz), Blueberries (4 oz), Broccoli (30 oz cooked equivalent), Cauliflower (23 oz cooked equivalent), Cucumber (20 oz), Oranges (6 oz), Pears (5 oz), Strawberries (13 oz).
Proteins: Chicken breast (9 oz cooked), Chicken thigh (9 oz cooked), Eggs (16 large), Liquid egg whites (42 oz), 90% lean ground beef (8 oz cooked), 93% lean ground turkey (5 oz cooked), Pork tenderloin (11 oz cooked), Shrimp (5 oz cooked), Tuna (8 oz drained), Turkey breast (17 oz cooked).
Grains & Beans: Brown rice (18 oz cooked), Oats (6 oz dry), Pinto beans (15 oz cooked), Whole-wheat bread (5 slices), Whole-wheat pasta (14 oz cooked), Whole-wheat tortillas (3 small).
Fats & Dairy: Almonds (10 oz), Natural peanut butter (4 oz), Part-skim mozzarella (8 oz), Pistachios (2 oz), Ripe olives (31 oz drained), Walnuts (5 oz).
Prep strategy: Cook all rice, pasta, and beans for the week on Day 1. Pre-cook and portion the chicken, turkey, beef, and pork to save daily cooking time. Hard-boil the eggs and chop the broccoli and cauliflower so they are ready to heat or eat.
Grocery List & Meal Prep (Week 2: Days 8-13)
Produce: Apples (9 oz), Bananas (2 oz), Blueberries (5 oz), Broccoli (20 oz cooked equivalent), Cauliflower (27 oz cooked equivalent), Cucumber (15 oz), Oranges (4 oz), Pears (8 oz), Strawberries (11 oz).
Proteins: Chicken breast (7 oz cooked), Chicken thigh (8 oz cooked), Eggs (15 large), Liquid egg whites (30 oz), 90% lean ground beef (4 oz cooked), 93% lean ground turkey (4 oz cooked), Pork tenderloin (9 oz cooked), Shrimp (5 oz cooked), Tuna (7 oz drained), Turkey breast (6 oz cooked).
Grains & Beans: Brown rice (18 oz cooked), Oats (4 oz dry), Pinto beans (13 oz cooked), Whole-wheat bread (1 slice), Whole-wheat pasta (6 oz cooked), Whole-wheat tortillas (2 small).
Fats & Dairy: Almonds (6 oz), Natural peanut butter (4 oz), Part-skim mozzarella (6 oz), Pistachios (2 oz), Ripe olives (24 oz drained), Walnuts (3 oz).
Prep strategy: Similar to Week 1, batch-cook the grains and beans on Day 8. The meat portions are slightly smaller this week; pre-cooking the proteins ensures you won't accidentally over-serve when hungry.
Calculated portions use USDA FoodData Central generic-food nutrient values. Macros are approximate and can vary with brand, trimming, cooking method, and portion accuracy.[1]
[1] U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. https://fdc.nal.usda.gov/
[2] Kim JY. Optimal Diet Strategies for Weight Loss and Weight Loss Maintenance. J Obes Metab Syndr. 2020. PMCID: PMC8017325
[3] Mifflin MD, et al. A new predictive equation for resting energy expenditure in healthy individuals. Am J Clin Nutr. 1990. PMID: 2305711
Stay patient. Stay consistent. We are watching the data.
-- Dr. G