Welcome to Week 2!

Focus on Foundation

You’ve taken the first step—now let’s build momentum.

This week’s plan focuses on high-protein, balanced meals to help regulate blood sugar, support muscle recovery, and keep your energy steady. You don’t need to be perfect—just consistent.

Tip: Try prepping one or two staples (like cooked grains or roasted veggies) at the start of the week to simplify mealtime decisions.

Progress, not perfection. Stick to the structure when you can, and give yourself grace when things feel off. What matters most is showing up again the next day.

Adapting This Plan to Fit Your Calorie Needs

This plan is designed to provide approximately 1600 calories per day with balanced, protein-forward meals that support steady energy, blood sugar balance, and sustainable progress.

If your individual needs fall slightly above or below this number, here’s how to adjust without changing the full structure of the plan:

For 1400–1500 Calories:

  • Reduce snack portion (or skip snack on low-activity days)

  • Slightly reduce fat sources (e.g., 1 tbsp nut butter instead of 2; ¼ avocado instead of ½)

  • Use leaner proteins where possible (e.g., chicken breast instead of thighs)

For 1700–1800 Calories:

  • Add extra veggies sautéed in olive oil or an additional snack (like Greek yogurt, fruit with almonds, or a protein shake)

  • Increase serving size slightly for one core meal per day (e.g., add ½ cup cooked grain or an extra egg)

  • Add healthy fats such as 1–2 tsp of seeds, tahini, or oil drizzles

Tip: Avoid adjusting every meal. Focus on modifying 1–2 items per day based on your hunger, energy needs, and physical activity level.

Why This Works

This plan is built on structure and flexibility. You don’t need to start from scratch to align it with your needs—just fine-tune a few ingredients to support your goals. Use the Weekly Tracker to monitor what feels best for your energy, fullness, and results.