Description

A complete 30-day meal plan for one person — designed for fat loss, muscle gain, and sustained

energy. This plan includes poultry, fish, eggs, dairy, and minimal red meat. Dinners are ultra-low-carb,

and all meals are simple to prepare using whole ingredients. Each meal lists approximate macros and

calories.

30-day high-protein, low-carb omnivore plan built for fat loss and lean muscle maintenance, with:

✅ Poultry, fish, eggs, and some dairy
✅ Minimal red meat (once or twice weekly)
✅ Near-zero-carb dinners
✅ Macros and calories for each meal
✅ Easy prep cues (grill, bake, sauté, blend, etc.)

Let’s start strong —

🍗 High-Protein, Low-Carb Meal Plan — Days 1–30

✅ Average Daily Totals (Days 21–30):
Calories ≈ 1,750–1,850
Protein 110–135 g | Carbs 70–90 g | Fat 55–65 g
Dinner Carbs ≤ 8 g

🔥 Summary

Lean proteins dominate (chicken, fish, eggs, turkey, Greek yogurt)

Red meat appears 1–2× total in 30 days

Dinners are consistently high protein, almost zero carb

Each day supports fat loss + lean muscle maintenance

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