⚖️ Weight-loss program
1 Month Kick-start
Gentle start: 500 kcal daily deficit, ~2 kg/month.
−500 kcal/day3 Month Program
Steady, sustainable loss of ~0.5 kg/week.
−500 kcal/day6 Month Transformation
Build lasting habits with a moderate deficit.
−600 kcal/day1 Year Lifestyle
Slow and steady lifestyle change, maintaining muscle.
−400 kcal/day1439BMR
1979Daily burn (TDEE)
1479Your daily calorie target
−5.9 kgExpected loss (3 Month Program)
| Breakfast | Lunch | Dinner | |
|---|---|---|---|
| Saturday | 🥣 Hummus 220 | 🍛 Mujaddara 350 | 🥣 Harira 260 |
| Sunday | 🥒 Labneh & Vegetable Plate 190 | 🍆 Moussaka 430 | 🥗 Greek Salad 170 |
| Monday | 🥞 Crêpes 250 | 🌶️ Penne Arrabbiata 420 | 🥗 Fattoush 180 |
| Tuesday | 🍳 Menemen 260 | 🍚 Vegetable Couscous 390 | 🥣 Minestrone 190 |
| Wednesday | 🥞 Pancakes 300 | 🫘 Chana Masala 300 | 🥗 Tabbouleh 150 |
| Thursday | 🍳 Shakshuka 240 | 🍲 Tashreeb Dijaj 450 | 🥣 Lentil Soup 210 |
| Friday | 🍳 Egg & Vegetable Omelette 230 | 🫑 Iraqi Dolma 420 | 🥗 Grilled Chicken Salad 320 |
+ 2 snacks (fruit / yogurt / nuts) ≈ 200 kcal
💡 Tips
- Drink 8 glasses of water daily.
- Fill half your plate with vegetables.
- Walk 30 minutes a day.
- Prefer grilling and baking over frying.
- Sleep 7-8 hours — it affects hunger hormones.
- Do not go below 1200 kcal per day without a doctor.
📈 My progress
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