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European Hearty & Lean
Weight-lossComfortEuropean
🔥 2213 kcal💪 175g protein🍚 186g carbs🥑 89g fat🌾 29g fibreper day
Continental comfort — roasts, potatoes, eggs, rye and soups — kept lean with honest portions and a no-pork build.
Day 1
🔥 2355 kcal 💪 182g 🌾 33g
Breakfast
Boiled eggs and rye toast + 1 scoop whey protein shake
🍽️ 4 boiled eggs + 2 slices rye toast
641 kcal · P53
· C49 · F24
· 5 fib
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Lunch
Lentil soup with dark bread
🍽️ 3 cups lentil soup + 2 slices dark bread
641 kcal · P37
· C89 · F18
· 15 fib
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Snack
Plain Greek yogurt
🍽️ 1 cup (220g) plain Greek yogurt
193 kcal · P32
· C9 · F4
· 3 fib
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Dinner
Vegetable schnitzel with mash + 100g grilled chicken breast
🍽️ 1 large vegetable schnitzel + 2 cups mashed potatoes
880 kcal · P60
· C92 · F34
· 10 fib
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Day 2
🔥 2189 kcal 💪 170g 🌾 30g
Breakfast
Boiled eggs and rye toast + 1 scoop whey protein shake
🍽️ 4 boiled eggs + 2 slices rye toast
590 kcal · P49
· C45 · F22
· 4 fib
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Lunch
Lentil soup with dark bread + 100g grilled chicken breast
🍽️ 3 cups lentil soup + 2 slices dark bread
734 kcal · P64
· C79 · F19
· 15 fib
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Snack
Small rye bread with cheese
🍽️ 1 slice rye bread + 2 slices (50g) cheese
208 kcal · P12
· C18 · F10
· 3 fib
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Dinner
Baked salmon with dill potatoes
🍽️ 150g baked salmon + 2 cups dill potatoes
657 kcal · P45
· C50 · F32
· 8 fib
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Day 3
🔥 2189 kcal 💪 176g 🌾 32g
Breakfast
Boiled eggs and rye toast + 1 scoop whey protein shake
🍽️ 4 boiled eggs + 2 slices rye toast
590 kcal · P49
· C45 · F22
· 4 fib
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Lunch
Lentil soup with dark bread + 100g grilled chicken breast
🍽️ 3 cups lentil soup + 2 slices dark bread
734 kcal · P64
· C79 · F19
· 15 fib
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Snack
Small rye bread with cheese
🍽️ 1 slice rye bread + 2 slices (50g) cheese
208 kcal · P12
· C18 · F10
· 3 fib
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Dinner
Hearty chicken vegetable soup
🍽️ 3.5 cups hearty chicken vegetable soup
657 kcal · P51
· C61 · F25
· 10 fib
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Day 4
🔥 2189 kcal 💪 176g 🌾 24g
Breakfast
Scrambled eggs with dark bread + 1 scoop whey protein shake
🍽️ 3 scrambled eggs + 2 slices dark bread
632 kcal · P53
· C47 · F25
· 6 fib
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Lunch
Chicken schnitzel with salad
🍽️ 1 large (200g) chicken schnitzel + 1 cup mixed green salad
630 kcal · P56
· C25 · F36
· 4 fib
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Snack
Small rye bread with cheese
🍽️ 1 slice rye bread + 2 slices (50g) cheese
223 kcal · P13
· C19 · F11
· 3 fib
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Dinner
Hearty chicken vegetable soup
🍽️ 3.5 cups hearty chicken vegetable soup
704 kcal · P54
· C65 · F27
· 11 fib
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Day 5
🔥 2189 kcal 💪 168g 🌾 22g
Breakfast
Potato and egg scramble + 1 scoop whey protein shake
🍽️ 2 cups potato and egg scramble (2 eggs)
590 kcal · P47
· C44 · F27
· 6 fib
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Lunch
Chicken schnitzel with salad
🍽️ 1 large (200g) chicken schnitzel + 1 cup mixed green salad
588 kcal · P52
· C24 · F33
· 4 fib
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Snack
Small rye bread with cheese
🍽️ 1 slice rye bread + 2 slices (50g) cheese
208 kcal · P12
· C18 · F10
· 3 fib
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Dinner
Vegetable schnitzel with mash + 100g grilled chicken breast
🍽️ 1 large vegetable schnitzel + 2 cups mashed potatoes
803 kcal · P57
· C82 · F30
· 9 fib
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Day 6
🔥 2190 kcal 💪 179g 🌾 26g
Breakfast
Potato and egg scramble
🍽️ 2 cups potato and egg scramble (2 eggs)
556 kcal · P27
· C48 · F30
· 7 fib
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Lunch
Chicken schnitzel with salad
🍽️ 1 large (200g) chicken schnitzel + 1 cup mixed green salad
676 kcal · P60
· C27 · F38
· 4 fib
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Snack
Plain Greek yogurt
🍽️ 1 cup (220g) plain Greek yogurt
204 kcal · P34
· C9 · F4
· 3 fib
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Dinner
Hearty chicken vegetable soup
🍽️ 3.5 cups hearty chicken vegetable soup
754 kcal · P58
· C70 · F29
· 12 fib
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🔒 Days 5–7, every recipe & the shopping list$1 unlocks this plan and all 56 others — forever🔓 Unlock everything
General wellness guidance, not medical advice. 'Make it mine' resizes every portion to your own goal & keeps your allergies out.