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Your Weight Loss & Meal Plan
Welcome to Your Personal Plan
This interactive plan is designed to help you achieve your weight loss goals. It's based on your specific details: 29 years old, 80kg, 5ft 8in, working from home with a gym membership and 4 hours a week for exercise.
Below are your key metabolic and nutritional targets. Understanding these numbers is the first step towards making informed choices for a healthier lifestyle.
Basal Metabolic Rate (BMR)
~1740 kcal/day
Energy your body burns at complete rest.
Total Daily Energy Expenditure (TDEE)
~2400 kcal/day
Total calories burned including activity (Lightly Active).
Target Weight Loss Calories
~1900 kcal/day
Calculated for a ~500 kcal daily deficit.
Macronutrient Targets
Protein: ~128-144 g/day (~30% of calories)
Essential for satiety and muscle maintenance.
Fat: ~63 g/day (~30% of calories)
Important for hormone health and vitamin absorption.
Carbohydrates: ~189 g/day (~40% of calories)
Primary energy source, focus on complex carbs.
Target Macronutrient Distribution
Your 1-Week Meal Plan
This section provides your detailed shopping list and daily meal breakdowns. The plan is designed to be price-conscious, utilizing ingredients from Sainsbury's, and includes raw vegan options as requested. Remember, this is a template; feel free to swap meals with others of similar nutritional value.
Weekly Shopping List (Sainsbury's)
This list is based on the 7-day meal plan. Prices are estimates and subject to change. Check items as you get them!
| Got it? | Category | Item (Sainsbury's) | Quantity | Est. Price (£) | Notes |
|---|---|---|---|---|---|
| TOTAL ESTIMATED COST: | ~£60 - £76 | Excluding existing staples | |||
Daily Meal Breakdown
Select a day to view the meals. Each day aims for approximately 1800-1900 kcal and an average of 115g protein. (Raw) indicates a raw vegan meal.
Daily Nutrition Overview
Your 4-Hour Weekly Gym Routine
This routine is designed for your 4-hour weekly commitment, using basic gym equipment. It combines resistance training to build muscle and cardiovascular exercise for calorie expenditure. Remember to warm-up before each session and cool-down afterwards.
Workout Structure:
- Frequency: 4 sessions per week, ~60 minutes each.
- Split: 3 Full Body Resistance days, 1 Cardio & Core day.
- Sample Timetable: Monday (Workout A), Wednesday (Cardio & Core), Friday (Workout B), Weekend (Workout C).
Foundations for Success
Understanding the principles behind your plan and having strategies for long-term adherence are key to achieving and maintaining your weight loss goals. This section covers the calculations for your energy needs, macronutrient balance, and practical tips.
Calculating Your Personal Energy Needs
To determine your calorie intake, we first calculate your Basal Metabolic Rate (BMR) - the energy your body burns at rest. We use the Mifflin-St Jeor equation:
BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age in years) + 5
For you (80kg, 172.72cm, 29 years): BMR ≈ 1740 kcal/day.
Next, we calculate Total Daily Energy Expenditure (TDEE) by multiplying BMR by an activity factor. For your lifestyle (WFH IT, 2 young children, 4 hrs gym/week), a "Lightly Active" multiplier (1.375) is used:
TDEE = BMR × 1.375 ≈ 2400 kcal/day.
This is your estimated maintenance calories. For weight loss, a deficit is created. A 500 kcal deficit aims for ~0.5-1 lb/week loss, leading to your target of ~1900 kcal/day.
Macronutrient Balance (for ~1900 kcal)
- Protein (~128-144g, ~30%): Crucial for satiety and muscle preservation. Sources include eggs, lentils, beans, tempeh, and vegan protein powder.
- Fat (~63g, ~30%): Essential for hormones and vitamin absorption. Sources include avocado, nuts, seeds, and olive oil.
- Carbohydrates (~189g, ~40%): Primary energy source. Focus on complex carbs like oats, brown rice, quinoa, sweet potatoes, fruits, and vegetables.
This balance supports energy levels, muscle health, and fullness during your weight loss journey.
Simple Recipe Ideas & Prep Tips
Scrambled Eggs/Omelette/Frittata
Whisk eggs with a splash of soya milk (optional) and seasonings. Cook in a non-stick pan. Add veggies like spinach, peppers, onions. Nutritional yeast adds a cheesy flavour.
Protein Oatmeal
Cook oats with soya milk or water. Stir in vegan protein powder after cooking. Top with fruits and seeds.
Lentil Soup/Curry
Sauté onion, garlic, ginger. Add lentils, chopped tomatoes, stock, and spices. Simmer until tender. Add spinach/kale near the end.
(Raw) Chia Seed Pudding
Mix chia seeds with soya milk and protein powder (if using) in a jar. Refrigerate overnight or for at least 4 hours. Serve with toppings.
Meal Prep Tips for Busy Parents:
- Cook large batches of grains (quinoa, brown rice) at the start of the week.
- Wash and chop vegetables in advance.
- Prepare a large batch of lentil soup or curry for multiple meals.
- Make overnight oats or chia pudding in individual jars.
- Boil a few eggs for quick snacks or to add to salads/wraps.
- Portion out nuts and seeds into small bags.
Sustaining Progress & Final Tips
Adapting to Your Lifestyle
Use quick meal strategies, double recipes for leftovers. Smoothies are great for speed. Many meals can be family-friendly. Use WFH breaks for small prep tasks.
Eating Out & Social Occasions
Check menus online. Opt for salads with protein, grilled veggies, clear soups. Watch portion sizes. Be mindful of fried foods and creamy sauces.
Monitoring Progress
Weigh in weekly, same time/day. If stalled for 2-3 weeks, consider a small calorie adjustment (100-200 kcal) or more activity. Listen to your body's hunger and energy cues.
Consistency Over Perfection
Don't let one off-day derail you. Aim for an 80/20 approach. Get back on track with the next meal.
Beyond the Scale
Notice how clothes fit, energy levels, mood improvements, strength gains, and better endurance. These are all signs of success!
Disclaimer: This information is for general purposes and not medical advice. Consult a GP or healthcare professional before significant diet/exercise changes, especially with pre-existing conditions.