7-Day Fat Burning & Muscle Building Meal Plan (men/woman)

Optimized for Fat Loss & Muscle Growth in a Calorie Deficit

About This Plan

This 7-day meal plan is designed to help both men and women optimize fat loss while preserving and building lean muscle. The plan includes high-protein, nutrient-dense Australian foods, with precise portion sizes, calorie counts, and macro breakdowns. Food amounts may need to be adjusted depending on your individual calorie requirements.

Foods Included in the Plan:

• Rump steak, lean beef mince, chicken thighs, eggs, white fish
• Low-fat Greek yogurt, Hydroxy Ripped protein, cheese
• Basmati & jasmine rice, sweet potato, rice cakes, sourdough bread
• Peanut butter, honey, mixed berries, mango pieces
• based around 1850 calories, adjust to suit individual calorie requirements.