Focus: Caloric deficit through diet.
- High protein, low carbs.
- Increase fiber intake (vegetables, whole grains).
- Reduce sugar and processed foods.
- Drink plenty of water and herbal teas.
Weekly Plan:

• Monday: Oatmeal with berries, grilled chicken salad, steamed fish with quinoa.
• Tuesday: Scrambled eggs, vegetable soup, grilled salmon with greens.
• Wednesday: Smoothie bowl, chickpea salad, turkey breast with roasted veggies.
• Thursday: Greek yogurt with nuts, tuna salad, baked tofu with brown rice.
• Friday: Avocado toast, lentil soup, grilled chicken with spinach.
• Saturday: Boiled eggs, mixed bean salad, shrimp stir-fry.
• Sunday: Smoothie, grilled fish, vegetable curry.

Focus: Balanced caloric deficit with physical activity.
- Protein-rich meals for muscle retention.
- Healthy fats (avocado, nuts) for energy.
- Include pre/post-workout nutrition.
- Hydration and electrolyte balance.
Weekly Plan:

• Monday: Scrambled eggs, quinoa salad, grilled chicken with steamed broccoli.
• Tuesday: Smoothie with protein, turkey wrap, salmon with sweet potatoes.
• Wednesday: Greek yogurt with almonds, chicken stir-fry, baked fish.
• Thursday: Avocado toast, grilled tofu salad, lean beef with vegetables.
• Friday: Oatmeal, bean soup, grilled shrimp with quinoa.
• Saturday: Scrambled eggs, vegetable smoothie, chicken breast with brown rice.
• Sunday: Protein pancakes, chickpea salad, grilled salmon with roasted veggies.

Focus: Caloric surplus and strength building.
- Increase protein intake (chicken, fish, legumes).
- Carbohydrates (rice, potatoes) to fuel workouts.
- Healthy fats (olive oil, nuts) for extra calories.
- Frequent meals/snacks throughout the day.
Weekly Plan:

• Monday: Scrambled eggs, pasta with chicken, steak with rice.
• Tuesday: Protein smoothie, peanut butter toast, grilled fish with sweet potato.
• Wednesday: Omelet, quinoa bowl, grilled beef.
• Thursday: Yogurt with granola, turkey sandwich, pasta with seafood.
• Friday: Avocado toast, chicken curry, baked potatoes with beef.
• Saturday: Boiled eggs, smoothie with oats, lamb stew with rice.
• Sunday: Protein pancakes, grilled fish, quinoa with chickpeas.

Focus: Lean muscle building with fat loss.
- High protein intake to preserve muscle mass.
- Moderate carb cycling for energy management.
- Focus on whole foods, minimal processed items.
- Hydration and meal timing optimization.
Weekly Plan:

• Monday: Egg whites with spinach, grilled chicken with quinoa, salmon with veggies.
• Tuesday: Protein smoothie, tuna salad, lean beef with brown rice.
• Wednesday: Scrambled eggs, grilled fish with sweet potato, tofu stir-fry.
• Thursday: Greek yogurt, chicken and avocado wrap, shrimp with mixed greens.
• Friday: Oatmeal with berries, lentil soup, grilled turkey.
• Saturday: Smoothie with nuts, grilled chicken, beef stew.
• Sunday: Boiled eggs, quinoa salad, salmon with steamed veggies.