A high-protein, low-calorie meal plan combines protein-rich foods with controlled portions to support weight management and muscle preservation while maintaining a calorie deficit. This 7-day meal plan provides approximately 1600 calories daily with an emphasis on lean proteins.

Meal Prep Tips:

• Prepare double portions for selected meals to save time
• Store prepared meals in airtight containers in the refrigerator
• Label containers with dates and contents
• Cook proteins like chicken, salmon, and pork in advance
• Pre-season meats before storing

Food Safety Guidelines:

• Use clean utensils and surfaces
• Separate raw and cooked foods
• Cook foods thoroughly
• Cool quickly before storing
• Reheat to 165°F (74°C)
• Discard leftovers after 3-4 days

Key Recommendations:

• Consult healthcare professionals before starting
• Include all food groups for balanced nutrition
• Monitor portion sizes carefully
• Stay well-hydrated
• Choose whole, nutrient-dense foods
• Listen to your body's hunger cues

Protein Requirements:

• 20-35% of daily caloric intake
• 1.2-2g protein per kg body weight
• Needs vary based on activity level and goals

Shopping Tips:

• Choose whole grain options for rice and wraps
• Prepare sweet potato mash in bulk
• Buy fresh ingredients
• Check expiration dates
• Store proteins separately

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Note: Individual calorie needs vary based on factors like age, weight, height, activity level, and medical conditions. Consult a healthcare provider to determine your specific requirements.

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