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EP 7/15: Full Day of Eating for Fat Loss – 1,800 Calories! 🥗🍳
Here’s a 1,800-calorie fat loss diet plan with simple, home-style meals: BREAKFAST, MORNING SNACK, LUNCH, EVENING SNACK & DINNER.👇
🍽️ BREAKFAST – Bread, Peanut Butter, Eggs & Egg Whites (420 kcal)
Carbs: 28g | Protein: 31g | Fat: 19g
• 50g Whole Wheat Bread – 118 kcal
• 25g MyFitness Peanut butter– 159 kcal
• 1 Egg – 72 kcal
• 5 Egg Whites – 68 kcal
🥤 MORNING SNACK – Watermelon, Nuts & Chia Seeds (240 kcal)
Carbs: 28g | Protein: 6g | Fat: 14g
• 300g Watermelon – 90 kcal
• 10g Walnuts – 65 kcal
• 5g Almonds – 29 kcal
• 10g Chia Seeds – 53 kcal
🍛 LUNCH – Rice, Chicken & Veggies (510 kcal)
Carbs: 63g | Protein: 42g | Fat: 10g
• 50g Uncooked White Rice – 175 kcal
• 150g Chicken Breast – 165 kcal
• 7.5ml Oil – 62 kcal
• 100g Carrot – 41 kcal
• 200g Cucumber – 30 kcal
📌 Note: The rice is measured uncooked for accuracy. You can eat the carrots raw or boiled. The chicken can be grilled or cooked with minimal oil for a lean option.
🥭 EVENING SNACK – 1 Medium Mango (132 kcal)
Carbs: 29g | Protein: 2g | Fat: 1g
• 220g Mango
🍗 DINNER – Same as Lunch (510 kcal)
Carbs: 63g | Protein: 42g | Fat: 10g
📌 Note: For simplicity, dinner is the same as lunch. You can prep the full meal in advance and split it into two servings.
TOTAL FOR THE DAY: 1,800 kcal
✔️ Carbs: 211g | ✔️ Protein: 123g | ✔️ Fat: 54g
⚠️ DISCLAIMER & GUIDELINES:
• These calorie and macro values are approximate and may vary depending on ingredients and cooking methods.
• This is just a sample plan. You can tweak it based on your goals and food preferences.
• Mix and match meals from other episodes to create your own custom meal plan.
• Everyone’s body is different—what works for one may not work for another.
• Please consult a certified nutritionist or dietitian if you have any medical conditions or allergies.
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A: Semaglutide is an FDA-approved medication for weight loss and has been shown to be safe and effective when used as directed. However, as with any weight loss program, it is important to consult with your healthcare provider before starting to ensure that it is the right option for you.
Q: How long does it take to see results with a semaglutide weight loss program?
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