Matching meals designed for both of you — same foods, calibrated portions. Sustainable weight loss for Jorge, safe fat loss for a breastfeeding mom.
👨 Jorge
Age
34 yrs
Weight
215 lbs
Height
5'7"
Daily Cal
1,750
Target
180 lbs
👩 Jimena
Age
32 yrs
Weight
146 lbs
Height
5'3"
Daily Cal
1,800
Target
125 lbs
🤱 Breastfeeding — Never below 1,500 Cal
⚠️ Breastfeeding Nutrition Notice — Jimena's plan is set at 1,800 Cal/day with a gentle ~400 Cal deficit. Never drop below 1,500 Cal while nursing. Use iodized salt when cooking — breastfeeding requires 290mcg iodine/day. Take a daily postnatal vitamin containing DHA, iodine, and vitamin D. Consult your OB-GYN before starting.
Daily Macro Targets
Calibrated separately — same meals, different portion sizes
👨 Jorge — 1,750 Cal/day
Protein165g
Carbohydrates~130g
Fats (avocado)~40g
Caloric Deficit~870 Cal
Est. Loss Rate~1.75 lbs/wk
👩 Jimena — 1,800 Cal/day
Protein138–148g
Carbohydrates~160g
Fats (avocado)~45g
Caloric Deficit~400 Cal
Est. Loss Rate~0.5 lb/wk
8-Week Rotating Meal Plan
Both eat the same foods — portions differ. Prep together every Sunday.
🥩 Week 1 — Ground Beef & Top Round
Jorge Cal
1,750
Jimena Cal
1,901
Jorge Protein
168g
Jimena Protein
144g
🍽️ Same meal, different container labels — prep together, portion separately on Sunday
Breakfast
JorgeEgg Scramble + Ezekiel Toast~408 Cal
Egg whites Protein180g (6 whites)
Whole egg Fat1 egg (50g)
Ezekiel bread Carb2 slices (68g)
Spinach (raw) Veg60g
Navel orange Carb1 medium (~130g)
JimenaEgg Scramble + Ezekiel Toast~592 Cal
Egg whites Protein120g (4 whites)
Whole eggs Fat2 eggs (100g)
Ezekiel bread Carb2 slices (68g)
Spinach (raw) Veg60g
Navel orange Carb1 medium (~130g)
Whole milk Fat240ml
Lunch
JorgeGround Beef + Lentil Bowl~395 Cal
Ground beef 93% lean Protein128g cooked
Lentils (cooked) Carb74g
Broccoli (roasted) Veg100g
Cucumber (raw) Veg80g
Avocado (sliced) Fat20g (⅛ medium)
JimenaGround Beef + Brown Rice Bowl~432 Cal
Ground beef 93% lean Protein123g cooked
Brown rice Carb70g cooked
Broccoli (roasted) Veg100g
Cucumber (raw) Veg80g
Avocado (sliced) Fat45g (¼ medium)
Dinner
JorgePan Seared Top Round + Sweet Potato~396 Cal
Top round beef (pan seared) Protein130g cooked, sliced
Sweet potato (baked) Carb97g
Broccoli (roasted) Veg100g
Roasted red peppers Veg70g
Avocado (sliced) Fat20g (⅛ medium)
JimenaPan Seared Top Round + Sweet Potato~433 Cal
Top round beef (pan seared) Protein125g cooked, sliced
Sweet potato (baked) Carb103g
Broccoli (roasted) Veg100g
Roasted red peppers Veg70g
Avocado (sliced) Fat45g (¼ medium)
Daily Snacks
🫙
Jorge
Greek Yogurt 0% + Walnuts + Honey
250g + 10g walnuts + 1 tsp raw honey · ~231 Cal · 25g protein
🫙
Jimena
Greek Yogurt 0% + Walnuts
200g + 10g walnuts · ~190 Cal · 20g protein
🫐
Jorge
Blueberries + 30g Almonds
80g + 30g · ~220 Cal · 7g protein
🫐
Jimena
Blueberries + Cottage Cheese
80g + 100g · ~155 Cal · 12g protein · calcium
🥤
Jorge
Whey Protein Shake 🥤
25g whey isolate + water · ~100 Cal · 25g protein
🐟 Week 2 — Salmon & Ground Turkey
Jorge Cal
1,751
Jimena Cal
1,834
Jorge Protein
174g
Jimena Protein
144g
🍽️ Same meal, different container labels — prep together, portion separately on Sunday
Breakfast
JorgeEgg Scramble + Ezekiel Toast~368 Cal
Egg whites Protein180g (6 whites)
Whole egg Fat1 egg (50g)
Ezekiel bread Carb2 slices (68g)
Spinach (raw) Veg60g
Strawberries Carb70g
JimenaEgg Scramble + Ezekiel Toast~559 Cal
Egg whites Protein120g (4 whites)
Whole eggs Fat2 eggs (100g)
Ezekiel bread Carb2 slices (68g)
Spinach (raw) Veg60g
Strawberries Carb90g
Whole milk Fat240ml
Lunch
JorgeSalmon + Quinoa Bowl~444 Cal
Salmon fillet Protein123g cooked
Quinoa Carb83g cooked
Broccoli (roasted) Veg100g
Cucumber (raw) Veg80g
Avocado (sliced) Fat20g (⅛ medium)
JimenaSalmon + Quinoa Bowl~456 Cal
Salmon fillet Protein110g cooked
Quinoa Carb82g cooked
Broccoli (roasted) Veg100g
Cucumber (raw) Veg80g
Avocado (sliced) Fat45g (¼ medium)
Dinner
JorgeGround Turkey + Sweet Potato~444 Cal
Ground turkey 93% lean Protein167g cooked
Sweet potato (baked) Carb113g
Broccoli (roasted) Veg100g
Roasted red peppers Veg70g
Avocado (sliced) Fat20g (⅛ medium)
JimenaGround Turkey + Lentils + Sweet Potato~455 Cal
Ground turkey 93% lean Protein149g cooked
Lentils (cooked) Carb40g
Sweet potato (baked) Carb80g
Broccoli (roasted) Veg100g
Roasted red peppers Veg70g
Avocado (sliced) Fat45g (¼ medium)
Daily Snacks
🧀
Jorge
Low-fat Cottage Cheese
250g · ~175 Cal · 30g protein
🧀
Jimena
Cottage Cheese + Blueberries
200g + 60g · ~190 Cal · 24g protein · calcium
🫐
Jorge
Blueberries + 30g Almonds
80g + 30g · ~220 Cal · 7g protein
🥚
Jimena
Hard Boiled Eggs (2)
~140 Cal · 12g protein · omega-3
🥤
Jorge
Whey Protein Shake 🥤
25g whey isolate + water · ~100 Cal · 25g protein
🍗 Week 3 — Chicken Breast & Lentils
Jorge Cal
1,751
Jimena Cal
1,901
Jorge Protein
164g
Jimena Protein
148g
🍽️ Same meal, different container labels — prep together, portion separately on Sunday
Breakfast
JorgeEgg Scramble + Ezekiel Toast~386 Cal
Egg whites Protein180g (6 whites)
Whole egg Fat1 egg (50g)
Ezekiel bread Carb2 slices (68g)
Spinach (raw) Veg60g
Mixed berries Carb70g
JimenaEgg Scramble + Ezekiel Toast~646 Cal
Egg whites Protein120g (4 whites)
Whole eggs Fat2 eggs (100g)
Ezekiel bread Carb2 slices (68g)
Spinach (raw) Veg60g
Mixed berries Carb90g
Walnuts (omega-3) Fat10g
Whole milk Fat240ml
Lunch
JorgeChicken Breast + Lentils~441 Cal
Chicken breast Protein139g cooked
Lentils (cooked) Carb106g
Broccoli (roasted) Veg100g
Cucumber (raw) Veg80g
Avocado (sliced) Fat20g (⅛ medium)
JimenaChicken Breast + Lentils~384 Cal
Chicken breast Protein108g cooked
Lentils (cooked) Carb66g
Broccoli (roasted) Veg100g
Cucumber (raw) Veg80g
Avocado (sliced) Fat45g (¼ medium)
Dinner
JorgeChicken Thigh + Brown Rice~443 Cal
Chicken thigh (skinless) Protein128g cooked
Brown rice Carb93g cooked
Broccoli (roasted) Veg100g
Roasted red peppers Veg70g
Avocado (sliced) Fat20g (⅛ medium)
JimenaChicken Thigh + Brown Rice~385 Cal
Chicken thigh (skinless) Protein99g cooked
Brown rice Carb57g cooked
Broccoli (roasted) Veg100g
Roasted red peppers Veg70g
Avocado (sliced) Fat45g (¼ medium)
Daily Snacks
🫙
Jorge
Greek Yogurt 0% + Walnuts + Honey
300g + 10g walnuts + 1 tsp honey · ~261 Cal · 30g protein
🫙
Jimena
Greek Yogurt + Blueberries
200g + 60g · ~175 Cal · 20g protein
🫐
Jorge
Blueberries + 30g Almonds
80g + 30g · ~220 Cal · 7g protein
🥑
Jimena
Avocado on Ezekiel Toast
½ avocado + 1 slice · ~210 Cal · healthy fats for milk
🥩 Week 4 — Tuna & Beef Fillet
Jorge Cal
1,750
Jimena Cal
1,865
Jorge Protein
169g
Jimena Protein
142g
🍽️ Same meal, different container labels — prep together, portion separately on Sunday
Breakfast
JorgeEgg Scramble + Ezekiel Toast~408 Cal
Egg whites Protein180g (6 whites)
Whole egg Fat1 egg (50g)
Ezekiel bread Carb2 slices (68g)
Spinach (raw) Veg60g
Navel orange Carb1 medium (~130g)
JimenaEgg Scramble + Ezekiel Toast~657 Cal
Egg whites Protein120g (4 whites)
Whole eggs Fat2 eggs (100g)
Ezekiel bread Carb2 slices (68g)
Spinach (raw) Veg60g
Navel orange Carb1 medium (~130g)
Walnuts (omega-3) Fat10g
Whole milk Fat240ml
Lunch
JorgeCanned Tuna + Brown Rice Bowl~406 Cal
Albacore tuna in water Protein172g drained
Brown rice Carb85g cooked
Broccoli (roasted) Veg100g
Cucumber (raw) Veg80g
Avocado (sliced) Fat20g (⅛ medium)
JimenaChicken Breast + Quinoa Bowl~371 Cal
Chicken breast Protein103g cooked
Quinoa Carb56g cooked
Broccoli (roasted) Veg100g
Cucumber (raw) Veg80g
Avocado (sliced) Fat45g (¼ medium)
Dinner
JorgeBeef Fillet + Sweet Potato~406 Cal
Beef fillet (pan seared) Protein100g cooked
Sweet potato (baked) Carb125g
Broccoli (roasted) Veg100g
Roasted red peppers Veg70g
Avocado (sliced) Fat20g (⅛ medium)
JimenaChicken Thigh + Sweet Potato~370 Cal
Chicken thigh (skinless) Protein93g cooked
Sweet potato (baked) Carb81g
Broccoli (roasted) Veg100g
Roasted red peppers Veg70g
Avocado (sliced) Fat45g (¼ medium)
Daily Snacks
🥚
Jorge
Hard Boiled Eggs (3)
~210 Cal · 18g protein · 15g fat
🥚
Jimena
Hard Boiled Eggs (2) + Milk
~210 Cal · 12g protein · calcium + choline
🫐
Jorge
Blueberries + 30g Almonds
80g + 30g · ~220 Cal · 7g protein
🫙
Jimena
Greek Yogurt + Walnuts
200g + 10g · ~190 Cal · omega-3s for milk
🥤
Jorge
Whey Protein Shake 🥤
25g whey isolate + water · ~100 Cal · 25g protein
🥤
Jimena
Whey Protein Shake 🥤
25g whey isolate + water · ~100 Cal · 25g protein
🌮 Week 5 — Ground Beef & Chicken Thigh
Jorge Cal
1,750
Jimena Cal
1,901
Jorge Protein
166g
Jimena Protein
138g
🍽️ Same meal, different container labels — prep together, portion separately on Sunday
Breakfast
JorgeEgg Scramble + Ezekiel Toast~408 Cal
Egg whites Protein180g (6 whites)
Whole egg Fat1 egg (50g)
Ezekiel bread Carb2 slices (68g)
Spinach (raw) Veg60g
Navel orange Carb1 medium (~130g)
JimenaEgg Scramble + Ezekiel Toast~657 Cal
Egg whites Protein120g (4 whites)
Whole eggs Fat2 eggs (100g)
Ezekiel bread Carb2 slices (68g)
Spinach (raw) Veg60g
Navel orange Carb1 medium (~130g)
Walnuts (omega-3) Fat10g
Whole milk Fat240ml
Lunch
JorgeSpiced Ground Beef Rice Bowl~381 Cal
Ground beef 93% lean Protein122g cooked
Brown rice Carb63g cooked
Broccoli (roasted) Veg100g
Cucumber (raw) Veg80g
Avocado (sliced) Fat20g (⅛ medium)
JimenaSpiced Ground Beef Rice Bowl~399 Cal
Ground beef 93% lean Protein110g cooked
Brown rice Carb62g cooked
Broccoli (roasted) Veg100g
Cucumber (raw) Veg80g
Avocado (sliced) Fat45g (¼ medium)
Dinner
JorgeChicken Thigh + Lentils~380 Cal
Chicken thigh (skinless) Protein116g cooked
Lentils (cooked) Carb68g
Broccoli (roasted) Veg100g
Roasted red peppers Veg70g
Avocado (sliced) Fat20g (⅛ medium)
JimenaChicken Thigh + Lentils~399 Cal
Chicken thigh (skinless) Protein104g cooked
Lentils (cooked) Carb68g
Broccoli (roasted) Veg100g
Roasted red peppers Veg70g
Avocado (sliced) Fat45g (¼ medium)
Daily Snacks
🫙
Jorge
Greek Yogurt 0% + Walnuts + Honey
300g + 10g walnuts + 1 tsp honey · ~261 Cal · 30g protein
🫙
Jimena
Greek Yogurt + Walnuts
200g + 10g · ~190 Cal · 20g protein · omega-3s
🫐
Jorge
Blueberries + 30g Almonds
80g + 30g · ~220 Cal · 7g protein
🫐
Jimena
Blueberries + Cottage Cheese
80g + 100g · ~155 Cal · 12g protein · calcium
🥤
Jorge
Whey Protein Shake 🥤
25g whey isolate + water · ~100 Cal · 25g protein
🍋 Week 6 — Salmon & Beef Fillet
Jorge Cal
1,751
Jimena Cal
1,901
Jorge Protein
161g
Jimena Protein
144g
🍽️ Same meal, different container labels — prep together, portion separately on Sunday
Breakfast
JorgeEgg Scramble + Ezekiel Toast~368 Cal
Egg whites Protein180g (6 whites)
Whole egg Fat1 egg (50g)
Ezekiel bread Carb2 slices (68g)
Spinach (raw) Veg60g
Strawberries Carb70g
JimenaEgg Scramble + Ezekiel Toast~562 Cal
Egg whites Protein120g (4 whites)
Whole eggs Fat2 eggs (100g)
Ezekiel bread Carb2 slices (68g)
Spinach (raw) Veg60g
Strawberries Carb100g
Whole milk Fat240ml
Lunch
JorgeLemon Herb Salmon Bowl~453 Cal
Salmon fillet Protein126g cooked
Quinoa Carb118g cooked
Broccoli (roasted) Veg100g
Cucumber (raw) Veg80g
Avocado (sliced) Fat20g + squeeze of lemon
JimenaLemon Herb Salmon Bowl~453 Cal
Salmon fillet Protein109g cooked
Quinoa Carb81g cooked
Broccoli (roasted) Veg100g
Cucumber (raw) Veg80g
Avocado (sliced) Fat45g + squeeze of lemon
Dinner
JorgeBeef Fillet + Black Beans~455 Cal
Beef fillet (pan seared) Protein129g cooked
Black beans (cooked) Carb105g
Broccoli (roasted) Veg100g
Roasted red peppers Veg70g
Avocado (sliced) Fat20g (⅛ medium)
JimenaBeef Fillet + Black Beans~455 Cal
Beef fillet (pan seared) Protein111g cooked
Black beans (cooked) Carb72g
Broccoli (roasted) Veg100g
Roasted red peppers Veg70g
Avocado (sliced) Fat45g (¼ medium)
Daily Snacks
🧀
Jorge
Low-fat Cottage Cheese
250g · ~175 Cal · 30g protein
🧀
Jimena
Cottage Cheese + Blueberries
200g + 60g · ~190 Cal · 24g protein · calcium
🫐
Jorge
Blueberries + 30g Almonds
80g + 30g · ~220 Cal · 7g protein
🥚
Jimena
Hard Boiled Eggs (2)
~140 Cal · 12g protein · omega-3
🍗 Week 7 — Ground Turkey & Chicken Breast
Jorge Cal
1,750
Jimena Cal
1,901
Jorge Protein
175g
Jimena Protein
133g
🍽️ Same meal, different container labels — prep together, portion separately on Sunday
Breakfast
JorgeEgg Scramble + Ezekiel Toast~386 Cal
Egg whites Protein180g (6 whites)
Whole egg Fat1 egg (50g)
Ezekiel bread Carb2 slices (68g)
Spinach (raw) Veg60g
Mixed berries Carb70g
JimenaEgg Scramble + Ezekiel Toast~646 Cal
Egg whites Protein120g (4 whites)
Whole eggs Fat2 eggs (100g)
Ezekiel bread Carb2 slices (68g)
Spinach (raw) Veg60g
Mixed berries Carb90g
Walnuts (omega-3) Fat10g
Whole milk Fat240ml
Lunch
JorgeGround Turkey + Brown Rice~405 Cal
Ground turkey 93% lean Protein153g cooked
Brown rice Carb68g cooked
Broccoli (roasted) Veg100g
Cucumber (raw) Veg80g
Avocado (sliced) Fat20g (⅛ medium)
JimenaGround Turkey + Quinoa~368 Cal
Ground turkey 93% lean Protein115g cooked
Quinoa Carb56g cooked
Broccoli (roasted) Veg100g
Cucumber (raw) Veg80g
Avocado (sliced) Fat45g (¼ medium)
Dinner
JorgeChicken Breast + Sweet Potato~408 Cal
Chicken breast Protein135g cooked
Sweet potato (baked) Carb101g
Broccoli (roasted) Veg100g
Roasted red peppers Veg70g
Avocado (sliced) Fat20g (⅛ medium)
JimenaChicken Breast + Sweet Potato~368 Cal
Chicken breast Protein100g cooked
Sweet potato (baked) Carb75g
Broccoli (roasted) Veg100g
Roasted red peppers Veg70g
Avocado (sliced) Fat45g (¼ medium)
Daily Snacks
🫙
Jorge
Greek Yogurt 0% + Walnuts + Honey
250g + 10g walnuts + 1 tsp honey · ~231 Cal · 25g protein
🥑
Jimena
Avocado on Ezekiel Toast
½ avocado + 1 slice · ~210 Cal · healthy fats for milk
🫐
Jorge
Blueberries + 30g Almonds
80g + 30g · ~220 Cal · 7g protein
🫙
Jimena
Greek Yogurt + Blueberries
200g + 60g · ~175 Cal · 20g protein
🥤
Jorge
Whey Protein Shake 🥤
25g whey isolate + water · ~100 Cal · 25g protein
🥤
Jimena
Whey Protein Shake 🥤
25g whey isolate + water · ~100 Cal · 25g protein
🏆 Week 8 — Tuna & Top Round Finale
Jorge Cal
1,750
Jimena Cal
1,801
Jorge Protein
167g
Jimena Protein
140g
🏆 Final week! Celebrate with a weigh-in and progress check.
Breakfast
JorgeEgg Scramble + Ezekiel Toast~408 Cal
Egg whites Protein180g (6 whites)
Whole egg Fat1 egg (50g)
Ezekiel bread Carb2 slices (68g)
Spinach (raw) Veg60g
Navel orange Carb1 medium (~130g)
JimenaEgg Scramble + Ezekiel Toast~657 Cal
Egg whites Protein120g (4 whites)
Whole eggs Fat2 eggs (100g)
Ezekiel bread Carb2 slices (68g)
Spinach (raw) Veg60g
Navel orange Carb1 medium (~130g)
Walnuts (omega-3) Fat10g
Whole milk Fat240ml
Lunch
JorgeCanned Tuna + Lentil Bowl~457 Cal
Albacore tuna in water Protein199g drained
Lentils (cooked) Carb111g
Broccoli (roasted) Veg100g
Cucumber (raw) Veg80g
Avocado (sliced) Fat20g (⅛ medium)
JimenaChicken Breast + Lentil Bowl~372 Cal
Chicken breast Protein103g cooked
Lentils (cooked) Carb63g
Broccoli (roasted) Veg100g
Cucumber (raw) Veg80g
Avocado (sliced) Fat45g (¼ medium)
Dinner
JorgeTop Round Beef + Brown Rice~455 Cal
Top round beef (pan seared) Protein141g cooked, sliced
Brown rice Carb96g cooked
Broccoli (roasted) Veg100g
Roasted red peppers Veg70g
Avocado (sliced) Fat20g (⅛ medium)
JimenaTop Round Beef + Brown Rice~372 Cal
Top round beef (pan seared) Protein99g cooked, sliced
Brown rice Carb54g cooked
Broccoli (roasted) Veg100g
Roasted red peppers Veg70g
Avocado (sliced) Fat45g (¼ medium)
Daily Snacks
🥚
Jorge
Hard Boiled Eggs (3)
~210 Cal · 18g protein · 15g fat
🥚
Jimena
Hard Boiled Eggs (2) + Milk
~210 Cal · 12g protein · calcium + choline
🫐
Jorge
Blueberries + 30g Almonds
80g + 30g · ~220 Cal · 7g protein
🫙
Jimena
Greek Yogurt + Walnuts
200g + 10g · ~190 Cal · omega-3s for milk
Weekly Shopping List
Buy fresh each week. Quantities cover both Jorge and Jimena.