TRAIN WITH CKSTRENGTH. WITH PURPOSE.
FREE / Balanced fat-loss meal plan

Eat well. Build momentum.

A balanced omnivore week with fruit, vegetables, whole grains, dairy, lean protein and unsaturated fats. Three rotating menus keep prep practical.

Build your week ↓

Seven days · Four meals/snacks per base day · No payment or login

A sample plan, not a universal calorie prescription.

These calories may be too low for some adults, particularly larger or highly active people. Fat loss requires an appropriate sustained energy deficit; this menu does not guarantee weight loss. Your target should account for your size, activity, health and goals. Persistent hunger, fatigue or declining training performance are reasons to reassess—not push calories lower.

For adults whose energy needs fit this range. Not intended as a weight-loss plan for children or teens, pregnancy/breastfeeding, or people with an eating-disorder history. Get individualized advice for diabetes medications, kidney disease, food allergies or other clinical nutrition needs.

01 / Pick portions that fit you

Same foods. Your calorie level.

1501–1505kcal / day
122–123g protein / day
152–167g carbs / day
41–49g fat / day
28–30g fiber / day

All figures are estimates, rounded separately. Actual brands, portion weights and cooking yield change totals. Protein, carbs, fat and fiber are shown for each meal; calories may not equal 4/4/9 calculations because of fiber and rounding.

The base menu includes all four listed meals and snacks. No add-on is needed.

The higher option doubles the add-on, not the whole menu. These portions are options, not a recommendation to select the lowest calories.

02 / Your seven-day rotation

A week you can repeat.

Selected plan: base portions
DayMenuEstimated daily nutrition
Day 1A · Chicken & salmon1501 kcal · 122 g protein · 160 g carbs · 45 g fat · 28 g fiber
Day 2B · Eggs, beef & pasta1505 kcal · 122 g protein · 152 g carbs · 49 g fat · 30 g fiber
Day 3C · Oats, chicken & beef1503 kcal · 123 g protein · 167 g carbs · 41 g fat · 30 g fiber
Day 4A · Chicken & salmon1501 kcal · 122 g protein · 160 g carbs · 45 g fat · 28 g fiber
Day 5B · Eggs, beef & pasta1505 kcal · 122 g protein · 152 g carbs · 49 g fat · 30 g fiber
Day 6C · Oats, chicken & beef1503 kcal · 123 g protein · 167 g carbs · 41 g fat · 30 g fiber
Day 7A · Chicken & salmon1501 kcal · 122 g protein · 160 g carbs · 45 g fat · 28 g fiber

Days 1/4/7 use A; days 2/5 use B; days 3/6 use C. Swap whole days freely. A meal swap changes totals unless recalculated. Each menu is for one adult, not a batch of four servings.

03 / Portions & preparation

Know what goes on your plate.

Read the weight labels: meat, fish, rice, quinoa, pasta and legumes are weighed cooked; beans are also drained. Oats are weighed dry. Eggs and egg whites are weighed before cooking, without shells. Produce weights are edible portions; milk and yogurt are weighed as served. Use a kitchen scale when possible.

All cooking oil and calorie-containing ingredients are listed. Water, unsweetened tea/coffee and modest amounts of lemon, herbs and spices can be used; added dressing, sugar, sauces, cream or drinks change totals. Do not add unmeasured oil on top of the listed amount.

04 / One-person shopping list

Shop once. Prep in stages.

For all seven days at the base calorie level. Required quantities use the same cooked/raw/edible form shown in the food name. Purchase estimates are approximate; cooked weights are not raw package weights.

Grains

  • 330 g Brown rice, cookedAbout 110 g dry before cooking; check yield.
  • 500 g Quinoa, cookedAbout 170 g dry before cooking; check yield.
  • 165 g Rolled oats, dryBuy at least this edible amount; package sizes and trimming vary.
  • 60 g Whole-wheat breadBuy at least this edible amount; package sizes and trimming vary.
  • 200 g Whole-wheat pasta, cookedAbout 80 g dry before cooking; check yield.

Dairy & eggs

  • 600 g 1% milk, vitamin-D fortifiedBuy at least this edible amount; package sizes and trimming vary.
  • 540 g 2% cottage cheeseBuy at least this edible amount; package sizes and trimming vary.
  • 140 g Liquid egg whites, before cookingBuy at least this edible amount; package sizes and trimming vary.
  • 1360 g Plain nonfat Greek yogurtBuy at least this edible amount; package sizes and trimming vary.
  • 200 g Whole egg, edible portion before cookingAbout 4 large eggs.

Produce

  • 450 g Apple with skin, core removedBuy at least this edible amount; package sizes and trimming vary.
  • 200 g Banana, peeledBuy at least this edible amount; package sizes and trimming vary.
  • 600 g Blueberries, fresh or frozen unsweetenedBuy at least this edible amount; package sizes and trimming vary.
  • 540 g Broccoli, cooked without added fatBuy at least this edible amount; package sizes and trimming vary.
  • 400 g Carrots, rawBuy at least this edible amount; package sizes and trimming vary.
  • 600 g Orange, peeledBuy at least this edible amount; package sizes and trimming vary.
  • 450 g Potato with skin, bakedBuy at least this edible amount; package sizes and trimming vary.
  • 470 g Spinach, rawBuy at least this edible amount; package sizes and trimming vary.
  • 400 g Sweet bell pepper, rawBuy at least this edible amount; package sizes and trimming vary.
  • 900 g Tomatoes, rawBuy at least this edible amount; package sizes and trimming vary.

Fats & pantry

  • 76 g Olive oilBuy at least this edible amount; package sizes and trimming vary.
  • 30 g Peanut butter, no added sugarBuy at least this edible amount; package sizes and trimming vary.
  • 250 g Plain tomato pasta sauce, no added oilBuy at least this edible amount; package sizes and trimming vary.
  • 80 g Unsalted almondsBuy at least this edible amount; package sizes and trimming vary.

Meat & seafood

  • 350 g 93% lean ground beef, cooked and drainedBuy about 500 g raw; yield varies.
  • 300 g Salmon, cookedBuy about 400 g raw; yield varies.
  • 760 g Skinless chicken breast, cookedBuy about 1050 g raw; yield varies.

Beans & plant proteins

  • 300 g Black beans, cooked and drainedAbout 2 cans at 240 g drained each, or cook from dry.

Pantry extras: drinking water, lemon, cinnamon, pepper, garlic, ginger and preferred herbs/spices. Choose lower-sodium beans and sauces where practical. Refrigerated or frozen produce is fine when unsweetened and without added sauces.

05 / Make it workable

Prep, variety & smart swaps.

Two prep sessions

Prepare days 1–3 first; prepare the later days midweek or freeze those portions promptly. Cook grains and legumes, portion protein and oil, wash produce, and label containers. Keep raw meat separate from ready-to-eat foods.

Refrigerate perishables within two hours (one hour above 90°F), at 40°F or below. Use refrigerated leftovers within 3–4 days; freeze later portions. Reheat leftovers to 165°F. Cook poultry to 165°F, ground beef to 160°F and fish to 145°F; cook eggs until firm.

All food groups welcome

Each day includes fruit, vegetables, whole grains, protein foods and dairy, with measured unsaturated fats. The week includes poultry, beef, seafood, eggs and legumes. No food group is banned, and an occasional preferred food can fit when portions are adjusted.

Use lactose-free dairy if needed. Fortified soy milk can replace dairy milk, but check its protein and calories. Milk alternatives are not all nutritionally equivalent.

Swap with awareness

Change blueberries to other berries or broccoli to another non-starchy vegetable for variety; totals will shift slightly. Rice, bread, potato and pasta are not gram-for-gram calorie equivalents. Meat-to-tofu and dairy-to-plant swaps also change nutrition—use package labels or a dietitian to recalculate.

Build fiber gradually and drink fluids regularly. Match your meal timing to your routine; you do not need to skip meals or earn food through exercise.

Allergens: milk, eggs, wheat, fish, peanuts and tree nuts. Check every label and avoid substitutions that conflict with your allergies. Exact calories will change when substitutions are made.

Print includes all three menus, the seven-day schedule and shopping quantities for the calorie level currently selected.

Put the plan into practice.

Pair consistent meals with a free training plan that fits your ability and schedule.

Explore free workouts ↗

Want more recipes?

The $19 High Protein Meal Prep PDF is a separate collection of 20 kitchen-tested recipes and four weekly rotations. These sample meal plans remain completely free.

View the paid recipe collection ↗

Nutrition notes & references

Original sample menus created for Train With CK. Unlike the separate paid recipe collection, these assembly ideas are not labeled kitchen-tested. Nutrition calculations use approximate generic per-100 g values for the named food forms; they are not laboratory measurements or a live branded-food lookup. No claim is made that all micronutrient needs are met. Estimates are for planning; check your product labels. Version 1.0 · October 30, 2026.

View the nutrition assumptions used in these calculations
Approximate nutrients per 100 g, in the food form named
FoodCalories · protein · carbs · fat · fiber
Rolled oats, dry379 kcal · 13 g protein · 68 g carbs · 7 g fat · 10 g fiber
Plain nonfat Greek yogurt59 kcal · 10 g protein · 4 g carbs · 0 g fat · 0 g fiber
1% milk, vitamin-D fortified42 kcal · 3 g protein · 5 g carbs · 1 g fat · 0 g fiber
Blueberries, fresh or frozen unsweetened57 kcal · 1 g protein · 15 g carbs · 0 g fat · 2 g fiber
Peanut butter, no added sugar588 kcal · 25 g protein · 20 g carbs · 50 g fat · 6 g fiber
Skinless chicken breast, cooked165 kcal · 31 g protein · 0 g carbs · 4 g fat · 0 g fiber
Quinoa, cooked120 kcal · 4 g protein · 21 g carbs · 2 g fat · 3 g fiber
Spinach, raw23 kcal · 3 g protein · 4 g carbs · 0 g fat · 2 g fiber
Tomatoes, raw18 kcal · 1 g protein · 4 g carbs · 0 g fat · 1 g fiber
Carrots, raw41 kcal · 1 g protein · 10 g carbs · 0 g fat · 3 g fiber
Olive oil884 kcal · 0 g protein · 0 g carbs · 100 g fat · 0 g fiber
Salmon, cooked206 kcal · 22 g protein · 0 g carbs · 12 g fat · 0 g fiber
Potato with skin, baked93 kcal · 3 g protein · 21 g carbs · 0 g fat · 2 g fiber
Broccoli, cooked without added fat35 kcal · 2 g protein · 7 g carbs · 0 g fat · 3 g fiber
Apple with skin, core removed52 kcal · 0 g protein · 14 g carbs · 0 g fat · 2 g fiber
Unsalted almonds579 kcal · 21 g protein · 22 g carbs · 50 g fat · 13 g fiber
Whole egg, edible portion before cooking143 kcal · 13 g protein · 1 g carbs · 10 g fat · 0 g fiber
Liquid egg whites, before cooking52 kcal · 11 g protein · 1 g carbs · 0 g fat · 0 g fiber
Whole-wheat bread247 kcal · 13 g protein · 41 g carbs · 4 g fat · 7 g fiber
Orange, peeled47 kcal · 1 g protein · 12 g carbs · 0 g fat · 2 g fiber
93% lean ground beef, cooked and drained209 kcal · 29 g protein · 0 g carbs · 10 g fat · 0 g fiber
Black beans, cooked and drained132 kcal · 9 g protein · 24 g carbs · 1 g fat · 9 g fiber
Brown rice, cooked123 kcal · 3 g protein · 26 g carbs · 1 g fat · 2 g fiber
Sweet bell pepper, raw31 kcal · 1 g protein · 6 g carbs · 0 g fat · 2 g fiber
Whole-wheat pasta, cooked149 kcal · 6 g protein · 30 g carbs · 2 g fat · 4 g fiber
Plain tomato pasta sauce, no added oil29 kcal · 1 g protein · 6 g carbs · 0 g fat · 2 g fiber
2% cottage cheese82 kcal · 11 g protein · 4 g carbs · 2 g fat · 0 g fiber
Banana, peeled89 kcal · 1 g protein · 23 g carbs · 0 g fat · 3 g fiber

Sources support general guidance; they have not reviewed or endorsed these specific menus.