The 3 rules that matter
- Eat about 400 to 500 kcal below your maintenance calories
- Get about 1.6 g of protein per kg of body weight from eggs, fish, chicken, yogurt, beans, lentils or tofu
- Fill half your plate with vegetables at lunch and dinner
Sample day (about 1,700 kcal)
- Breakfast: 2-egg veggie omelette with 1 slice wholegrain toast
- Lunch: chicken or chickpea salad bowl with quinoa and olive oil dressing
- Snack: 170 g Greek yogurt with berries
- Dinner: 150 g salmon or tofu, roasted vegetables, a small portion of rice or potatoes
Sample plant-based day (about 1,700 kcal)
- Breakfast: overnight oats with soy milk, chia seeds and fruit
- Lunch: lentil and vegetable soup with wholegrain bread
- Snack: hummus with carrot and cucumber sticks
- Dinner: tofu stir-fry with vegetables and noodles
Make it personal
Calories depend on your height, weight and activity. Use the free calorie calculator, or let the F4Fit coach build a full week in your favourite cuisine and adjust it every week from your weight trend.
Frequently asked questions
How fast will I lose weight on this plan?
A healthy pace is about 0.3 to 0.8 kg (0.5 to 1.5 lb) per week. Faster loss usually means losing muscle too.
Can I eat carbs at night?
Yes. Total calories and protein matter far more than meal timing. Just keep portions sensible.