Natalie

Daily Meal Plan · Mon – Fri

5 Meals. Stay Fueled.

Designed around your 7 AM workouts. Each meal hits your macros and keeps energy steady all day. Tap any meal to expand.

1

Pre-Workout Coffee

6:15 AM · before the gym

175

cal

Brewed Coffee12 oz

Whole Milk1/4 cup

Rice Cake1

Almond Butter1 tbsp

P: 6g C: 13g F: 11g

2

Post-Workout Breakfast

8:30 AM · within 30 min

270

cal

Whole Egg (scrambled)1 large

Egg Whites4 large

Sourdough Toast1 slice

Strawberries (sliced)1/2 cup

P: 25g C: 28g F: 6g

3

Lunch

12:30 PM

340

cal

Grilled Chicken Breast4 oz

Jasmine Rice1/2 cup cooked

Roasted Broccoli + Bell Pepper1 cup

Olive Oil1 tsp

P: 36g C: 30g F: 6g

4

Afternoon Snack

3:30 PM

165

cal

Greek Yogurt (0% fat)3/4 cup

Blueberries1/2 cup

Almonds5

P: 18g C: 18g F: 4g

5

Dinner

7:00 PM

400

cal

Baked Salmon4 oz

Sweet Potato (baked)1 small

Asparagus (roasted)1 cup

Olive Oil1 tsp

P: 33g C: 24g F: 18g

Daily Totals

Calories1,350

Protein120g (36%)

Carbs115g (34%)

Fat45g (30%)

Water80+ oz / day

Fiber25g+ (veggies + fruit)

Starbucks Guide

Swap Smart. Not Extra.

When you grab Starbucks, it REPLACES your Meal 1 coffee — don’t drink both. These picks fit your macros without blowing your budget.

Iced Coffee + splash whole milk~25 cal

Cold Brew + splash whole milk~25 cal

Iced Skinny Vanilla Latte (grande)~130 cal

Iced Blonde Latte + almond milk~100 cal

Iced Matcha Latte + almond milk~130 cal

Skip: Any Frappuccino (400–600 cal), White Mocha (500+), Caramel anything with whip, Hot Chocolate

Weekend Options · Sat & Sun

Eat Out. Stay On Track.

Keep meals 1 & 2 the same. Go lean at lunch to save room. Pick your restaurant. Stay close to ~1,350 calories. Enjoy it.

Meals 1 & 2 → same as weekdays (445 cal · 31P · 41C · 17F)

3

Lean Lunch

12:30 PM · save room

260

cal

Grilled Chicken Breast4 oz

Mixed Greens + Tomatoes3 cups

Light Balsamic Vinaigrette1 tbsp

P: 34g C: 8g F: 10g

4

Cava Greens & Grains Bowl

6:00 PM · the payoff

530

cal

Order: Super greens base (skip grains base) → grilled chicken → half white rice → hummus → fresh veggies → skip tahini

Super Greens Basestandard

Grilled Chickenstandard scoop

White Ricehalf scoop

Hummus1 scoop

Cucumber + Tomato + Pickled Onionloaded

Squeeze of Lemonfresh

P: 36g C: 42g F: 18g

5

Greek Yogurt + Berries

8:30 PM

140

cal

Greek Yogurt (0% fat)3/4 cup

Mixed Berries1/2 cup

P: 16g C: 16g F: 0g

Day Total~1,345 cal

Protein115g

Carbs107g

Fat45g

Meals 1 & 2 → same as weekdays (445 cal · 31P · 41C · 17F)

3

Super Lean Lunch

12:30 PM · save room

200

cal

Grilled Chicken Breast4 oz

Steamed Broccoli + Peppers1 cup

Lemon Squeezefresh

P: 34g C: 8g F: 4g

4

Five Guys Little Hamburger

6:00 PM · the payoff

480

cal

Order: Little Hamburger, load up every free topping. Skip the fries — the burger is the move.

Little Hamburger1 (single patty + bun)

Toppings: Lettuce, Tomato, Pickles, Onionloaded (free)

Mushrooms + Green Peppersfree toppings

Ketchup + Mustardto taste

P: 24g C: 39g F: 26g

5

Protein Hit

8:30 PM

215

cal

Whey Protein Shake1 scoop + water

Apple1 medium

P: 26g C: 25g F: 1g

Day Total~1,340 cal

Protein115g

Carbs113g

Fat48g

Meals 1 & 2 → same as weekdays (445 cal · 31P · 41C · 17F)

3

Lean Lunch

12:30 PM · save room

260

cal

Grilled Chicken Breast4 oz

Mixed Greens + Tomatoes3 cups

Light Balsamic Vinaigrette1 tbsp

P: 34g C: 8g F: 10g

4

Dominos Thin Crust

6:00 PM · the payoff

420

cal

Order: Medium thin crust cheese (or veggie). Thin crust saves ~100 cal vs hand-tossed. Side garden salad, light dressing.

Thin Crust Cheese Pizza (medium)2 slices

Side Garden Salad1

Light Italian Dressing1 packet

P: 16g C: 36g F: 18g

5

Protein Shake

8:30 PM

120

cal

Whey Protein1 scoop + water

P: 25g C: 3g F: 1g

Day Total~1,345 cal

Protein106g

Carbs118g

Fat46g

Meal Timing

Around Your 7 AM Workouts

Pre-WorkoutM1 at 6:15 AM

Training7:00 – 8:00 AM

Post-WorkoutM2 within 30 min

LunchM3 at 12:30 PM

SnackM4 at 3:30 PM

DinnerM5 at 7:00 PM

Rest DaysSame meals, same times

Protein Rotation

Swap These In Weekly

Don’t eat the same thing every day. Rotate proteins to keep it interesting. All portions = ~30–36g protein.

Chicken Breast4 oz

Ground Turkey (93%)5 oz

Salmon5 oz

Tilapia / White Fish5 oz

Shrimp6 oz

Whole Eggs + Whites2 whole + 3 whites

Carb Rotation

Pick Your Fuel

All portions = ~25–35g carbs. Swap interchangeably at any meal.

Jasmine Rice3/4 cup cooked

Sweet Potato1 medium

Sourdough Bread1 slice

Oats1/3 cup dry

Rice Cakes2

Banana1 medium

Supplements

Keep It Simple

Whey Protein Isolate

1 scoop · post-workout shake or mixed into yogurt

Helps hit 120g protein target. Not a replacement for real food — a supplement.

Vitamin D3

2,000 IU daily · with breakfast

Bone health, immune function, mood. Even in Florida you need it.

Multivitamin

1 daily · with breakfast

Covers micronutrient gaps during a calorie deficit. Choose a women’s teen formula.

The Rules

Non-Negotiables

01 Hit 120g protein every day. This keeps muscle while you lose fat.

02 Drink 80+ ounces of water daily. More if you’re training hard.

03 Eat within 30 min of waking on training days. Fuel the workout.

04 80/20 rule. 80% whole foods, 20% flexibility. Weekend options count as the 20%.

05 Veggies at lunch AND dinner. At least 1 cup each. Fiber keeps you full on a deficit.

06 If you’re hungry between meals, eat more protein or veggies — never skip meals to “save calories.”

07 Weigh yourself once a week, same day (Saturday AM). Focus on the trend, not the daily number.

08 Sleep 8+ hours. That’s when your body recovers and burns fat. Non-negotiable.

09 1,350 calories is your FLOOR. No crash diets, no skipping meals, no under-eating. Ever.

10 Trust the process. ~1.5 lbs/week = 13 lbs in 9 weeks. Stay consistent and the results come.

Weekly Grocery List

Tap to Check Off

Protein

Chicken Breast (2 lbs)

Salmon (1 lb)

Eggs (1 dozen)

Egg Whites (16 oz carton)

Greek Yogurt 0% (32 oz)

Whey Protein Isolate

Carbs

Jasmine Rice (2 lb bag)

Sweet Potatoes (3–4)

Sourdough Bread (1 loaf)

Rice Cakes

Bananas (4–5)

Fats

Almond Butter (natural)

Almonds (raw)

Olive Oil (extra virgin)

Veggies + Fruit

Broccoli (2 heads or frozen bag)

Asparagus (1 bunch)

Bell Peppers (2–3)

Mixed Greens / Spinach

Strawberries (1 pint)

Blueberries (1 pint or frozen)

Apples (3–4)

Lemons (2–3)

Cherry Tomatoes (1 pint)

Coffee + Other

Coffee (ground or pods)

Whole Milk (small carton)

Light Balsamic Vinaigrette

Hot Sauce (optional)

5 Meals. Stay Fueled.

Swap Smart. Not Extra.

Eat Out. Stay On Track.

Around Your 7 AM Workouts

Swap These In Weekly

Pick Your Fuel

Keep It Simple

Tap to Check Off