30-Day Fat Loss

Program Overview

Rules · Protocols · Murph Rotation

🔥

Calorie Targets

Training days: ~2,000 kcal. Fasting days: ~1,800 kcal. Rest days: ~1,900 kcal. Murph day matches rest-day calories. Estimated maintenance ~2,300–2,500 kcal = 300–500 deficit.

⚡

Intermittent Fasting

Mon/Wed/Fri every week — 16:8 protocol. Skip breakfast. Eating window 12PM–8PM. Black coffee, plain tea, sparkling water during fast. Electrolytes: pinch sea salt + lemon in water.

💪

Training Split

Lift A/B/C (Mon/Wed/Fri), F45 Athletic (Tue), F45 Strength (Sat), Thursday = active recovery. Murph alternates every other Sunday — Weeks 1 & 3 only.

🏃

The Murph Rotation

Week 1 & 3: MURPH on Sunday → only 1 rest day that week (Thursday). Week 2 & 4: No Murph → 2 rest days (Thursday + Sunday). This preserves recovery while building capacity.

🥩

6 Protein Sources

Chicken breast, chicken thighs, ground beef, sirloin steak, shrimp, and eggs rotate across 6 meal templates. Salmon is out — replaced by 🦐 shrimp throughout. Greek yogurt as daily snack. Zero processed food or seed oils.

😴

Recovery Protocol

7–9 hrs sleep every night. Foam roll 5–10 min post-lift. Thursday: 20-min walk + stretch. Murph Sunday: prioritise sleep the night before. Post-Murph: extra protein + sleep.

Weekly Blueprint

Template — alternates by week for Murph rotation

WEEKS 1 & 3 — Murph Week (1 rest day)

MON

LIFT A

⚡

~1,800

TUE

F45

~2,000

WED

LIFT B

⚡

~1,800

THU

REST

~1,900

FRI

LIFT C

⚡

~1,800

SAT

F45

~2,000

SUN

MURPH

~1,900

WEEKS 2 & 4 — Recovery Week (2 rest days)

MON

LIFT A

⚡

~1,800

TUE

F45

~2,000

WED

LIFT B

⚡

~1,800

THU

REST

~1,900

FRI

LIFT C

⚡

~1,800

SAT

F45

~2,000

SUN

REST

~1,900

Daily Macro Targets

170g

Protein

150g

Carbs

75g

Fat

High protein essential during calorie deficit to retain muscle. Sweet potato is the primary carb source. Chicken and egg whites are lowest-fat proteins — ideal on fasting days.

Expected Outcomes

Weekly Fat Loss0.4–0.7 KG

30-Day Fat Loss~2.5–3 KG

Murph Benefit+CAPACITY

Muscle RetentionHIGH

Energy StabilityOPTIMAL

30-Day Calendar

Tap any day on mobile for full details

Heavy Lift

F45

🏃 Murph

Rest

⚡ Fast

	MON	TUE	WED	THU	FRI	SAT	SUN

Meal Plan Key

Beef & Sweet Potato

Steak & Avocado

🦐 Shrimp & Eggs

Power Eggs Day

🦐 Steak & Shrimp

🍗 Chicken Bowl

Meal Templates

6 rotating plans · training & fasting versions

BEEF & SWEET POTATO POWER

Days 1 · 11 · 21

🏋️ Training / Rest Day

Breakfast

4 scrambled eggs + ½ avocado + sautéed spinach & cherry tomatoes

~480

Lunch

220g lean ground beef + 1 large sweet potato + roasted broccoli & peppers

~680

Dinner

260g grilled chicken breast + steamed asparagus + zucchini + olive oil

~490

Snack

200g Greek yogurt + mixed berries + ½ banana

~240

Total

~1,890 KCAL

⚡ Fasting Day (12PM–8PM)

Breakfast

SKIP — black coffee, sparkling water

Lunch 12PM

280g lean ground beef + 1.5 sweet potato + roasted broccoli, peppers & onion

~860

Dinner 6PM

280g grilled chicken breast + asparagus + zucchini + ¼ avocado

~550

Snack 7:30PM

200g Greek yogurt + mixed berries + 1 banana + 2 boiled eggs

~390

Total

~1,840 KCAL

STEAK & AVOCADO DAY

Days 2 · 7 · 12 · 17 · 22 · 27

🏋️ Training / Rest Day

Breakfast

3 eggs + 2 egg whites omelette + sautéed mushrooms & spinach + 1 orange

~460

Lunch

250g sirloin steak + 1 medium sweet potato + roasted asparagus & cherry tomatoes

~700

Dinner

200g ground beef + sautéed zucchini, peppers & onion + ½ avocado

~520

Snack

2 hard-boiled eggs + 1 apple + berries

~280

Total

~1,960 KCAL

⚡ Fasting Day (12PM–8PM)

Breakfast

SKIP — black coffee, sparkling water

Lunch 12PM

300g sirloin steak + 1 large sweet potato + roasted asparagus & peppers

~900

Dinner 6PM

200g ground beef + veggie stir fry (peppers, onion, zucchini) + ½ avocado

~570

Snack 7:30PM

200g Greek yogurt + mixed berries + 1 banana + 2 boiled eggs

~390

Total

~1,860 KCAL

🦐 SHRIMP & EGGS

Days 3 · 8 · 13 · 18 · 23 · 28

🏋️ Training / Rest Day

Breakfast

4 scrambled eggs + cucumber & lemon + ½ avocado + 1 apple

~450

Lunch

250g sautéed shrimp (garlic + paprika) + 1 large sweet potato + green beans & broccoli

~600

Dinner

260g grilled chicken breast + mixed greens + ½ avocado + lemon dressing

~490

Snack

200g Greek yogurt + 1 banana + mixed berries

~250

Total

~1,790 KCAL

⚡ Fasting Day (12PM–8PM)

Breakfast

SKIP — black coffee, sparkling water

Lunch 12PM

280g baked salmon + 1 large sweet potato + green beans + ¼ avocado

~880

Dinner 6PM

280g grilled chicken breast + roasted broccoli, peppers & zucchini + ¼ avocado

~560

Snack 7:30PM

200g Greek yogurt + mixed berries + 1 banana

~280

Total

~1,720 KCAL

POWER EGGS DAY

Days 4 · 9 · 14 · 19 · 24 · 29

🏋️ Training / Rest Day

Breakfast

5-egg frittata (spinach, peppers, onion, cherry tomatoes) + ½ avocado

~520

Lunch

260g chicken breast (paprika + garlic) + 1 medium sweet potato + roasted kale & mushrooms

~560

Dinner

250g sautéed shrimp + ½ avocado + roasted broccoli & cauliflower + lemon & garlic

~480

Snack

1 banana + 2 boiled eggs + small handful berries

~240

Total

~1,800 KCAL

⚡ Fasting Day (12PM–8PM)

Breakfast

SKIP — black coffee, sparkling water

Lunch 12PM

310g chicken breast + 1.5 sweet potato + roasted kale, mushrooms & onion

~840

Dinner 6PM

280g sautéed shrimp + ½ avocado + roasted broccoli & cauliflower + lemon & garlic

~540

Snack 7:30PM

200g Greek yogurt + mixed berries + 1 banana + 2 boiled eggs

~400

Total

~1,800 KCAL

🦐 STEAK & SHRIMP

Days 5 · 10 · 15 · 20 · 25 · 30

🏋️ Training / Rest Day

Breakfast

4 fried eggs + ½ avocado + sliced tomato + 1 orange

~480

Lunch

200g steak strips stir-fried with peppers & onion + 1 medium sweet potato

~620

Dinner

250g sautéed shrimp + steamed broccoli & courgette + ½ avocado + garlic & lemon

~460

Snack

200g Greek yogurt + mixed berries + 1 apple

~270

Total

~1,830 KCAL

⚡ Fasting Day (12PM–8PM)

Breakfast

SKIP — black coffee, sparkling water

Lunch 12PM

250g steak + roasted sweet potato + bell peppers & onion

~870

Dinner 6PM

280g sautéed shrimp + broccoli & courgette + ½ avocado + garlic & paprika

~520

Snack 7:30PM

200g Greek yogurt + mixed berries + 1 apple + 2 boiled eggs

~370

Total

~1,860 KCAL

🍗 CHICKEN BOWL DAY

Days 6 · 16 · 26 — Chicken-Forward

🏋️ Training / Rest Day

Breakfast

3 scrambled eggs + 100g smoked salmon + ½ avocado + cherry tomatoes

~520

Lunch

300g grilled chicken thighs (skin removed) + 1 large sweet potato + roasted bell peppers, onion & broccoli

~660

Dinner

250g chicken breast bowl — strips + roasted zucchini & mushrooms + ½ avocado + lemon herb

~530

Snack

200g Greek yogurt + mixed berries + 1 apple

~230

Total

~1,940 KCAL

⚡ Fasting Day (12PM–8PM)

Breakfast

SKIP — black coffee, sparkling water

Lunch 12PM

350g grilled chicken thighs (skin off) + 1.5 sweet potato + roasted peppers, onion & broccoli

~880

Dinner 6PM

250g chicken breast strips + zucchini & mushrooms + ½ avocado + lemon drizzle

~540

Snack 7:30PM

200g Greek yogurt + mixed berries + 1 banana + 2 boiled eggs

~390

Total

~1,890 KCAL

Workout Plans

3 heavy lifts · 2 F45 circuits · The Murph · equipment check

🏃

Hero WOD — Weeks 1 & 3 Only · Sunday

THE MURPH

Custom format · No vest · Time yourself each week · ~45–75 min

Mile Run

100

Pull-Ups

200

Push-Ups

300

Air Squats

Sequence & Strategy

PHASE 1

1 Mile Run

Steady pace — don't sprint. Save gas for what follows. Target: 7–10 min.

PHASE 2

The Middle Block

Recommended: 20 rounds of "Cindy" — 5 pull-ups + 10 push-ups + 15 squats. Partition to manage fatigue. Rest when needed.

PHASE 3

1 Mile Run

Gut this out. Track your total time. Week 3 goal: beat Week 1 by 5+ minutes.

🏃 Murph Weeks (1 & 3)

MondayLIFT A + FAST

TuesdayF45 Athletic

WednesdayLIFT B + FAST

ThursdayRest / Walk

FridayLIFT C + FAST

SaturdayF45 Strength

SundayTHE MURPH 🏃

💤 Recovery Weeks (2 & 4)

MondayLIFT A + FAST

TuesdayF45 Athletic

WednesdayLIFT B + FAST

ThursdayRest / Walk

FridayLIFT C + FAST

SaturdayF45 Strength

SundayFull Rest 😴

🏃 Murph tips: Eat your M-plan dinner the night before and sleep well. Morning of Murph: eat your full breakfast (not a fast day). Break up pull-ups early — don't go to failure on round 1. Track your time on week 1 and beat it on week 3. Post-Murph: prioritize extra protein and sleep. No gym next day (Sunday = Murph, Monday = Lift A with fasting is already built in).

Heavy Lifting

Heavy Compound · Mon

LIFT A — SQUAT + PUSH

55–65 min · 3–4 sets · 3–5 main compounds · rotate variation each week · 2 min rest

ExerciseSets × Reps

Barbell Back Squat → Wk2: Front Squat · Wk3: Hack Squat · Wk4: Box Squat

🔑 Anchor compound · Quads · Glutes · Core

4 × 5–6

Barbell Bench Press → Wk2: Incline BB · Wk3: Close-Grip · Wk4: DB Flat

🔑 Chest · Triceps · Front Delt

4 × 6–8

Romanian Deadlift

Hamstrings · Glutes · Posterior chain

3 × 8–10

Overhead Press → Wk2: Push Press · Wk3: DB Arnold · Wk4: Seated BB

🔑 Full shoulder · Triceps

3 × 8

Dips (weighted if possible)

Chest · Triceps · Anterior delt

3 × 8–12

Ab Wheel / Hanging Leg Raise

Core · Hip flexors

3 × 10–15

💡 Rotate the 🔑 compound every week — same muscle, different stimulus. Add 2.5–5kg to squat and bench every week you hit all reps. Fast day: train then eat at noon.

Heavy Compound · Wed

LIFT B — HINGE + PULL

55–65 min · 3–4 sets · 3–5 main compounds · rotate variation each week · 2 min rest

ExerciseSets × Reps

Conventional Deadlift → Wk2: Sumo DL · Wk3: Trap Bar DL · Wk4: Deficit DL

🔑 King compound · Full posterior chain

4 × 4–5

Weighted Pull-Ups → Wk2: Wide Grip · Wk3: Neutral Grip · Wk4: Lat Pulldown heavy

🔑 Lats · Biceps · Rear delt

4 × 6–8

Bent-Over Barbell Row → Wk2: Pendlay Row · Wk3: T-Bar Row · Wk4: DB Row

🔑 Mid back · Rhomboids · Lats

4 × 6–8

Barbell Hip Thrust

Glutes · Hamstrings

3 × 10

Face Pulls / Band Pull-Apart

Rear delt · Rotator cuff · Posture

3 × 15

Pallof Press / Cable Rotation

Anti-rotation core

3 × 12 each

💡 Deadlift goes first — always fresh, never fatigued. Rotate the 🔑 compounds each week for new stimulus. Fast day: deadlift fasted = elite fat burn + strength signal.

Heavy Compound · Fri

LIFT C — FULL BODY POWER

55–65 min · 3–4 sets · unilateral + loaded compounds · rotate each week · 90s–2 min rest

ExerciseSets × Reps

Bulgarian Split Squat (heavy DB) → Wk2: Barbell Lunge · Wk3: Step-Up + Press · Wk4: Goblet Squat

🔑 Unilateral legs · Glutes · Balance

4 × 8 each

Push Press → Wk2: DB Push Press · Wk3: Landmine Press · Wk4: Seated Barbell Press

🔑 Explosive shoulder · Triceps · Legs

4 × 6

DB One-Arm Row (heavy) → Wk2: Meadows Row · Wk3: Chest-Supported Row · Wk4: Cable Row

🔑 Unilateral back · Lats · Biceps

4 × 8 each

Farmer Carry (heavy DBs)

Full body tension · Grip · Core · Traps

4 × 30m

Cable Woodchop / Landmine Rotation

Rotational power · Obliques

3 × 12 each

Barbell or DB Floor Press

Chest · Triceps — different range from bench

3 × 10

💡 End-of-week power day. Unilateral work fixes imbalances. Farmer carries are the most underrated fat-loss tool in the gym. Fast day — you've earned a big noon meal.

F45 Circuits

HIIT Circuit · Tuesday

SESSION A — CARDIO + BODYWEIGHT

45 min · 4 rounds · 8 stations · 45s on / 15s off · zero specialist equipment

45s ON / 15s OFF → 4 rounds — all cardio machines + bodyweight

🚴 Spin Bike Sprint

45s MAX resistance / 15s

Alt: Treadmill sprint 12–15 km/h — always available

Burpee Broad Jump

45s / 15s

Bodyweight only. Jump as far forward as possible each rep

🏃 Treadmill Incline Sprint

45s · 10% incline · 10–12 km/h

Alt: Stairmaster 60 sec max speed

Jump Squat

45s / 15s

Bodyweight. Land soft, explode up immediately

🚣 Rowing Machine Sprint

45s · damper 6–7 / 15s

Alt: Ski erg OR bike sprint again

Mountain Climbers

45s max speed / 15s

Bodyweight. Bring knees to opposite elbow for core

🚴 Spin Bike Steady Surge

45s · 80% effort / 15s

Alt: Elliptical max stride rate

Plyo Push-Up + Tuck Jump

45s alternating / 15s

Bodyweight. 1 explosive push-up then 1 tuck jump, repeat

💡 Pure cardio + bodyweight — nothing to set up, zero waiting for equipment. Hit 80–90% heart rate by round 2 and hold it. Spin bike and rowing machine are the best fat-burn tools in any gym.

HIIT Circuit · Saturday

SESSION B — DUMBBELL + CARDIO

45 min · 4 rounds · 8 stations · 45s on / 15s off · dumbbells + cardio machines only

45s ON / 15s OFF → 4 rounds — DB strength + cardio burst combos

DB Thrusters (12–18kg)

45s heavy / 15s

Full body. Squat deep, explosive drive, full press overhead

🚴 Spin Bike Max Effort

45s all-out / 15s

Cardio burst between DB stations — keeps HR elevated

DB Renegade Row (10–14kg)

45s / 15s

Back + core. Push-up position, row each arm, no hip rotation

DB Goblet Squat (20–26kg)

45s controlled / 15s

Quads + glutes. Go heavier than feels comfortable

🚣 Rowing Sprint

45s max strokes / 15s

Cardio burst. Drive with legs, not arms — 85–90% effort

DB Lateral Raise to Front Raise (8–12kg)

45s / 15s

Full shoulder. Lateral then front, strict form, no swinging

DB Sumo Deadlift to Upright Row (16–20kg)

45s / 15s

Glutes + traps. Hip hinge, pull elbows high

Burpee + DB Press Combo

45s / 15s

Full body finisher. Burpee down, pick up DBs, stand + press overhead

💡 Pure dumbbell + cardio machine — works in any gym on the planet. Alternate DB strength and cardio stations to keep HR high throughout. Saturday = end of week, give it everything.

✅

100% Covered at Any High-End Gym

Battle ropes, plyo boxes, Concept2 rowers, full kettlebell rack, medicine balls, pull-up bars, barbells, dumbbell rack — all standard at Equinox, Virgin Active, David Lloyd, Life Fitness, Gold's Gym etc. One edge case: wall ball target — if absent, swap to DB squat-to-press, identical movement. For Murph: confirm the gym has a 400m track or treadmill for the mile.

F45 Athletic · Tuesday

Equipment List

✅

Plyometric Box

50–60cm. Use for box jumps.

Functional

✅

Battle Ropes

Standard at every premium gym.

Functional

✅

Rowing Machine (Concept2)

Sprint setting, damper 5–6.

Cardio

✅

Kettlebells 16–24kg

For swings. Hip hinge form.

Free Weights

✅

Treadmill

2–5% incline, 12–15 km/h sprint.

Cardio

✅

Medicine Ball 8–10kg

Rubber floor for slams.

Functional

F45 Strength · Saturday + Murph

Equipment List

✅

Dumbbells 12–22kg

Thrusters. Start lighter — brutal.

Free Weights

✅

Wall Ball / DB Press

No target? → DB squat-to-press.

Functional

✅

Pull-Up Bar (Murph too)

Key for both Sat F45 & Sunday Murph.

Cable / Func

✅

Barbell (SDHP)

~40% deadlift weight. Fast pull.

Olympic

✅

Treadmill / Track (Murph mile)

Confirm treadmill or 400m loop.

Cardio / Track

✅

Open floor (air squats & push-ups)

Just floor space. No equipment.

Anywhere

Progressive Overload — Week by Week

Week 1

Establish baseline. Learn weights. Do Murph for the first time — time it.

Week 2

+2.5–5kg to squat, deadlift, bench. Recovery week — no Murph. Sleep more.

Week 3

Push weights again. Second Murph — beat Week 1 by 5+ minutes. Prove it.

Week 4

Peak week. Max effort every session. Set 30-day PRs. No Murph — recover & finish strong.

Your Actual Shop

Mapped to your meals · gaps flagged · shrimp integrated

⚠️ 3 Gaps vs the Plan — Read Before Cooking

✅ Salmon fully replaced by shrimp — 500g cooked crevettes replace all fresh salmon recipes permanently. Pre-cooked, 2 min sauté, ~20g protein/100g.

❌ No sirloin/flank steak — you have ground beef patties (steak haché) instead. Use them as burger patties or crumble like ground beef. Works for M2 & M5 lunches.

⚠️ Greek yogurt is 0% fat — not full-fat as planned. Nutritionally fine for fat loss (less calories actually). Add ½ banana or berries to keep satiety up.

🦐 New Protein Unlocked — 500g Cooked Shrimp (Crevettes)

🦐 Shrimp is now the permanent seafood protein — replaces all fresh salmon. 250–300g per serving, ~20g protein/100g, virtually zero fat. Pre-cooked: 2 min sauté with garlic + olive oil + paprika. On fast days servings are bigger (280–300g) to hit the 1,800–2,000 kcal target. You burn calories training fasted — eat enough.

What You Bought

🥩

Proteins

Poulet Fermier Blanc Bio (2×160g)

5 packs = 1.6kg chicken breast · M1 dinner, M3 dinner, M4 lunch, M6 all

1.6 kg ✅

Bœuf haché 5% MG Bio

3×350g = 1.05kg extra-lean · M1 lunch, M2 dinner

1.05 kg ✅

Steak haché pur Bœuf (2×125g)

3 packs = 750g · use as M2 & M5 "steak" — crumble or grill as patties

750 g ✅

🦐 Crevettes cuites décortiquées Bio

5×100g = 500g · replaces fresh salmon this week

500 g 🆕

Saumon Fumé Bio Labeyrie 65g

2 packs = 130g · M3 breakfast (D3) + M6 breakfast (D6)

130 g ⚠️

Œufs Frais Plein Air x12

2 boxes = 24 eggs · breakfasts, frittata, snacks

24 eggs ✅

Yaourt grec 0% MG Hotos 1kg

2 pots = 2kg · daily snack ~200g — 0% fat noted

2 kg ✅

🥦

Vegetables

Patate Douce Rose 600g

4 packs = 2.4kg · every lunch, primary carb source

2.4 kg ✅

Avocat Hass Bio x2

3 packs = 6 avocados · daily fat source

6 avocados ✅

Chou Brocoli 500g

1 pack · most dinners as roasted side

500 g ✅

Courgette Bio 500g

1 pack · M1 dinner, M2 dinner, M6 dinner

500 g ✅

Épinards 300g

M1 breakfast, M4 frittata

300 g ✅

Poivron tricolore 500g

2 packs = 1kg · stir-fry, roasting, frittata

1 kg ✅

Champignon Blond 200g

M4 lunch, M6 dinner · sauté in butter or olive oil

200 g ✅

Asperge Verte 420g

M1 dinner (chicken + asparagus), M2 lunch

420 g ✅

Tomates Cerises 400g

M1 breakfast, M4 frittata, salads

400 g ✅

Oignon jaune 500g

All stir-fry and roasting bases

500 g ✅

Concombre Bio

3 pieces · M3 smoked salmon plate + shrimp bowls

3 pcs ✅

Chou rouge râpé Florette 250g

🆕 New! Use as salad base for shrimp bowls & M3 dinner

250 g 🆕

Ail Blanc Bio (3 têtes)

All cooking — essential base

3 heads ✅

🍓

Fruits & Pantry

Myrtilles (blueberries) 500g

Daily yogurt snack · replaces "mixed berries"

500 g ✅

Framboises (raspberries) 125g × 2

250g total · mix with blueberries for variety

250 g ✅

Banane Bio x5

Pre/post-workout snacks · M4 snack

5 ✅

Orange Bio 1kg

M2 breakfast (D2 training day), M5 breakfast (D5 fast day — eat at noon)

1 kg ✅

Pomme Juliet Bio × 4

M3 breakfast (D3 fast — eat at noon), M5 snack

4 apples ✅

Citron Jaune Bio × 4

Dressings, M3 plate, fasting water

4 ✅

Paprika Doux Ducros 40g

Chicken seasoning M4 & M6

40 g ✅

Beurre doux 250g

🆕 Use sparingly for mushrooms & asparagus sauté — adds flavour

250 g 🆕

Day-by-Day Meals

Built from exactly what you bought · shrimp replaces fresh salmon

Day 1 · Monday · Lift A

⚡ FAST 12PM–8PM

Breakfast

SKIP — black coffee, sparkling water until noon

Lunch 12PM

280g bœuf haché 5% · sweet potato (1.5 medium) · roasted poivrons tricolores & oignon

→ Use the 5% lean beef here — least fat, best for fasted state

~860

Dinner 6PM

260g poulet fermier · asperges + courgette + ¼ avocat · olive oil & ail

→ Slice chicken thin, pan-fry 6 min each side with garlic

~540

Snack 7:30

200g yaourt grec 0% · myrtilles + framboises · ½ banane

~220

Total

~1,620 KCAL

Day 2 · Tuesday · F45 Athletic

🏋️ Training Day

Breakfast

3 eggs + 2 egg whites omelette · champignons + épinards sautés au beurre · 1 orange

→ Use the beurre doux here — small knob for mushrooms, big flavour

~480

Lunch

250g steak haché (grill as patties) · sweet potato · asperges rôties · tomates cerises

→ Steak haché = your "sirloin" this week. Grill 3 min each side, no press

~700

Dinner

200g bœuf haché 5% · courgette + poivrons + oignon sautés · ½ avocat

~520

Snack

2 œufs durs · 1 pomme · myrtilles

~280

Total

~1,980 KCAL

Day 3 · Wednesday · Lift B

⚡ FAST 12PM–8PM

Breakfast

SKIP — black coffee until noon

Lunch 12PM

65g saumon fumé + 3 œufs brouillés · concombre + citron + ¼ avocat · 1 pomme

→ This uses your FIRST pack of smoked salmon. Eat slowly — this is your break-fast meal

~580

Lunch +

150g crevettes sautées ail + paprika · sweet potato (1 medium) · brocoli rôti

→ 🦐 Shrimp replaces fresh salmon fillet here. Sauté 2 min — already cooked

~480

Dinner 6PM

260g poulet fermier · chou rouge râpé + concombre + citron · ¼ avocat

→ 🆕 Red cabbage slaw as base — crunchy, no cook needed, great with chicken

~500

Snack 7:30

200g yaourt grec · framboises + myrtilles

~200

Total

~1,760 KCAL

Day 4 · Thursday · Rest

😴 Rest Day

Breakfast

Frittata 5 œufs · épinards + poivrons + oignon + tomates cerises · ½ avocat

→ Bake in oven 180°C 12 min or cover pan on low heat

~520

Lunch

250g poulet fermier (paprika + ail + beurre) · sweet potato · champignons + kale... ⚠️ no kale bought → substitute brocoli

→ Swap kale for brocoli this week — same nutrition profile

~560

Dinner

150g crevettes · ½ avocat · brocoli + courgette rôtis · citron

→ 🦐 Shrimp replaces salmon fillet. Add squeeze of lemon + ail — 2 min sauté max

~430

Snack

1 banane + 2 œufs durs

~200

Total

~1,710 KCAL

Day 5 · Friday · Lift C

⚡ FAST 12PM–8PM

Breakfast

SKIP — black coffee until noon

Lunch 12PM

250g steak haché (2 patties, grillés) · sweet potato + poivrons + oignon rôtis

→ Your "steak" day. Season patties with ail + paprika, grill dry

~870

Dinner 6PM

150g crevettes · brocoli + haricots verts... ⚠️ no green beans bought → use courgette + brocoli · ½ avocat

→ 🦐 Shrimp replaces salmon fillet. Courgette + brocoli combo works perfectly

~440

Snack 7:30

200g yaourt grec · myrtilles + framboises · 1 pomme

~250

Total

~1,560 KCAL

Day 6 · Saturday · F45 Strength

🏋️ Training Day

Breakfast

3 œufs brouillés + 65g saumon fumé + ½ avocat + tomates cerises

→ Second (last) smoked salmon pack. Enjoy it — this is your richest breakfast of the week

~520

Lunch

280g poulet fermier (cuisses or blanc) · sweet potato 1.5 · poivrons + oignon + brocoli rôtis

→ M6 Chicken Bowl day. Use chicken thighs if you have them, breast otherwise

~660

Dinner

250g poulet blanc en lanières · courgette + champignons rôtis · ½ avocat · citron-ail

→ Slice thin, cook 5 min in olive oil + ail + paprika. Top with lemon squeeze

~530

Snack

200g yaourt grec · myrtilles · 1 pomme

~230

Total

~1,940 KCAL

Day 7 · Sunday · 🏃 MURPH

NOT A FAST DAY — EAT BREAKFAST

Breakfast

3 œufs + 2 blancs d'œufs omelette · champignons + épinards · ½ avocat · 1 orange

→ Eat 60–90 min before Murph. Don't go in fasted.

~480

Post-Murph

250g steak haché (patties) · sweet potato 1.5 · asperges rôties + tomates cerises

→ Eat within 45 min post-Murph. This is your recovery window — don't skip it

~700

Dinner

200g bœuf haché 5% · courgette + poivrons + oignon sautés · ½ avocat

→ Lighter dinner — your body needs protein, not carbs at this stage

~520

Snack

200g yaourt grec · myrtilles + framboises · 1 banane

→ Extra banana tonight — you earned it after Murph

~280

Total

~1,980 KCAL

🛒 This Week's Prep Notes

🦐 Shrimp is pre-cooked — never more than 2 min in the pan with garlic + olive oil. Overcooking ruins the texture. Use straight from fridge when in a hurry.

🥩 Steak haché ≠ sirloin but it works. Grill as thick patties (don't press them), medium heat, 3 min each side. Season with ail, paprika, sel.

🥬 Red cabbage (chou rouge) — use raw as a crunchy salad base. Shred fine, dress with lemon + olive oil + pinch sel. Pairs perfectly with shrimp & chicken.

🧀 Butter for mushrooms — small knob of beurre doux in a hot pan, add champignons, don't stir for 2 min. Way better flavour than olive oil. Use sparingly.

🐟 Smoked salmon is gone by D3+D6 — if you want it earlier in the week, swap D6 breakfast to 3 eggs + avocado and save it for D3 where it fits better with M3 plan.

🏃 D7 Murph — not a fast day. Eat breakfast 60–90 min before. Prep your post-Murph meal (steak haché + sweet potato) the night before so it's ready when you get back.

30-DAYFAT LOSSPROGRAM

30-DAY
FAT LOSS
PROGRAM