🔑Steps to Begin Your Journey

💡Overview

Goal: steady, sustainable weight management with a low-carb approach.
Drinks: water/sparkling water (unsweetened), black coffee or brewed coffee, unsweetened tea.
No sodas.
Portions: adjust to hunger/activity; aim for 1–2 palms of protein per meal + plenty of non-starchy vegetables + healthy fats.

Proteins: eggs, chicken breast/thigh, canned tuna/salmon, lean ground meat, tofu/tempeh, Greek yogurt (unsweetened), cottage cheese
Veg: leafy greens, broccoli, cauliflower, zucchini, cucumber, tomatoes, bell pepper, mushrooms, onions
Fats/flavor: olive oil, avocado, nuts, chia/flax, cheese, herbs/spices, soy sauce/coconut aminos
Low-carb carbs (optional): berries, small portions of sweet potato or quinoa (post-workout days)

🗓️Days	🥗Breakfast	🍗Lunch	🥑Dinner	🏋️Workout
Monday	Veggie omelet + side salad	Garlic butter salmon + sauteed broccoli	Chicken salad bowl	Strength Foundation Day
Tuesday	Greek yogurt + chia, a few berries	Tuna lettuce wraps + cucumber	Stir-fry beef + mixed vegetables	Cardio & Core Conditioning
Wednesday	Scrambled eggs + sauteed mushrooms	Bunless burger bowl + avocado	Chicken thigh adobo-style	Strength & Stability
Thursday	Cottage cheese bowl	Egg salad lettuce cups + veggie sticks	Shrimp or chicken fajita skillet	Low-Impact Conditioning
Friday	Avocado + eggs + greens	Chicken + cauliflower “fried rice”	Pork/chicken sinigang	Strength + Burnout
Saturday	Omelet with cheese + tomatoes	Salad with grilled protein	Zucchini noodles with pesto	Full-Body Conditioning
Sunday	Greek yogurt + nuts	****Leftover protein + big veggie bowl	Roast chicken + cauliflower mash	Recovery & Reset