PATRICK'S MEAL PLAN

• Goal: fat loss + muscle building

• Activity: beginner workouts 4–5x/week

• Calories: ~2,100–2,300/day

• Protein target: 130–160g/day

🥗 PATRICK’S 7-DAY DETAILED MEAL PLAN

DAILY STRUCTURE

• Breakfast

• Lunch

• Dinner

• 1–2 snacks

• Water all day

🟢 DAY 1

Breakfast

• 3 scrambled eggs

• 1 slice whole-grain toast

• 1 orange

Calories: ~450
Protein: ~30g

Snack

• Greek yogurt (1 cup)

• Blueberries (½ cup)

Lunch

• Grilled chicken breast (6 oz)

• Brown rice (1 cup cooked)

• Steamed broccoli (1 cup)

Snack

• Apple

• Peanut butter (1 tbsp)

Dinner

• Baked salmon (6 oz)

• Roasted sweet potato (medium)

🟢 DAY 2

Breakfast

• Oatmeal (½ cup dry oats)

• Protein powder mixed in

• Banana (½–1)

Snack

• Protein bar (15–20g protein)

Lunch

• Turkey sandwich

  • Whole-grain bread (2 slices)

  • Turkey breast (5–6 oz)

  • Lettuce, tomato, mustard

• Side salad with olive oil

Dinner

• Lean ground beef (90%, 6 oz)

• White rice (1 cup cooked)

• Mixed vegetables

🟢 DAY 3

Breakfast

• Greek yogurt (1½ cups)

• Granola (¼ cup)

• Strawberries

Snack

• Hard-boiled eggs (2)

Lunch

• Chicken wrap

  • Whole-grain wrap

  • Chicken (6 oz)

  • Veggies

  • Light sauce

Snack

• Cottage cheese (1 cup)

Dinner

• Pork chop or chicken thigh

• Mashed potatoes (1 cup)

• Asparagus