6-Day Vegetarian + Eggs Fat Loss Meal Plan - Main Index

📊 DAILY NUTRITIONAL TARGETS

👨 MALE TARGETS

🎯 1900 kcal/day
💪 170-185g protein
🌾 180g carbs
🥑 50g fat

👩 FEMALE TARGETS

🎯 1400 kcal/day
💪 120-135g protein
🌾 140g carbs
🥑 40g fat

🍽️ MEAL PLAN SECTIONS

🌅

BREAKFAST OPTIONS

15 High-Protein Morning Meals

View Breakfast Menu

🍽️

LUNCH OPTIONS

15 Nutritious Midday Meals

View Lunch Menu

🥗

SNACK OPTIONS

15 Healthy Between-Meal Snacks

View Snack Menu

🌙

DINNER OPTIONS

15 Satisfying Evening Meals

View Dinner Menu

📅 6-DAY WEEKLY MEAL SCHEDULE

DAY 1

Choose 1 option from each meal category

DAY 2

Choose 1 option from each meal category

DAY 3

Choose 1 option from each meal category

DAY 4

Choose 1 option from each meal category

DAY 5

Choose 1 option from each meal category

DAY 6

Choose 1 option from each meal category

DAY 7

🛌 REST DAY
Flexible eating within calorie limits

📋 ESSENTIAL GUIDELINES FOR SUCCESS

🥤 HYDRATION

👨 Male: 3-4 liters water daily
👩 Female: 2.5-3 liters water daily
Green tea: 2-3 cups daily
Drink water before meals

⏰ MEAL TIMING

Breakfast: 7-9 AM
Mid-morning snack: 11 AM - 12 PM
Lunch: 1-2 PM
Dinner: 7-8 PM
No eating 3 hours before bed

🍽️ PORTION CONTROL

Use measuring cups and food scale
Eat slowly and mindfully
Stop eating when 80% full
Chew each bite thoroughly

📊 PROGRESS TRACKING

Weekly body measurements
Monthly progress photos
Daily weight (same time)
Food diary and calorie tracking

💊 SUPPLEMENTS (Optional)

Whey/Plant protein powder
Multivitamin complex
Omega-3 fatty acids
Vitamin D3
Probiotics

🎯 SUCCESS FACTORS

Consistent meal timing
Adequate protein at each meal
Regular exercise routine
7-8 hours quality sleep
Stress management techniques

⏱️ EXPECTED TIMELINE TO 13% BODY FAT

👨 MALES: 12-16 weeks (starting from 18-20% body fat)

👩 FEMALES: 16-20 weeks (starting from 25-28% body fat)

📈 RATE: 1-2% body fat loss per month with consistent adherence

🔥 KEY TO SUCCESS: Consistent adherence to both meal plan and exercise routine is essential for achieving optimal results. Combine this meal plan with the provided training schedules for maximum effectiveness.