Daily Targets
Pick one option per meal. Every option is grab-and-go or minimal prep. Green tags = zero cooking. Blue tags = batch prep (cook once, eat all week).
3 hard boiled eggs + 2 slices whole wheat toast + 1 string cheese
33g P
31g C
22g F
1 Orgain Chocolate Protein Shake (14 oz) + 2 hard boiled eggs + 1 banana
39g P
43g C
14g F
1 cup cooked steel cut oats + 1 tbsp butter (melted in) + 3 hard boiled eggs
23g P
29g C
30g F
Batch cook oats Sunday: make 4-5 servings, store in containers, microwave 2 min each morning. Buy pre-made hard boiled eggs from Costco.
6 oz Costco rotisserie chicken (skin removed) + 1 cup instant white rice + 1 cup microwaved frozen mixed veggies
46g P
61g C
7g F
1 can tuna (5 oz, drained) + 1 tbsp mayo + 2 slices whole wheat bread + 1 slice cheese + 1 cup frozen mixed veggies
46g P
44g C
23g F
6 oz rotisserie chicken (skin removed) + 1 large flour tortilla + 1 slice cheese + mustard or hot sauce
51g P
37g C
20g F
Rotisserie chicken is your best friend. Buy one Sunday, shred it, use it all week. Zero cooking.
1 Orgain Chocolate Protein Shake (14 oz) + 1 banana
27g P
42g C
4g F
1 Orgain Chocolate Protein Shake (14 oz) + 2 string cheese
40g P
17g C
14g F
2 hard boiled eggs + 1 oz cheese cubes + 1 apple
20g P
27g C
19g F
The Orgain shake handles the chocolate craving. This is your chocolate slot. Keep it here.
8 oz rotisserie chicken (skin removed) + 1 cup instant white rice + 1 cup frozen mixed veggies (microwaved)
58g P
61g C
9g F
1 can tuna (5 oz, drained) + 1 tbsp mayo + 1 large flour tortilla + 1 cup frozen mixed veggies (microwaved) + 1 string cheese
44g P
53g C
22g F
1 Costco grass fed beef patty (1/3 lb) + 2 slices whole wheat bread + 1 slice cheese + mustard + 1 cup frozen mixed veggies
46g P
44g C
30g F
Microwave the frozen veggies. 3 minutes, done. That's all the cooking dinner needs.
1 cup cottage cheese + 1/2 cup frozen mixed berries (thawed)
25g P
17g C
10g F
2 hard boiled eggs + 1 string cheese + 5 whole wheat crackers
21g P
12g C
17g F
2 string cheese + 1 apple
15g P
27g C
10g F
This slot keeps you from raiding the kitchen at night. It's planned, not cheating.
Your Rules
1
Eat every 3-4 hours. 3 meals + 2 snacks. This keeps blood sugar steady so you don't get dizzy or crash. Skipping meals makes the next meal a binge.
2
Carbs at every meal. Your body needs them. Rice, bread, tortillas, bananas, crackers. They're built into every option. Don't skip them.
3
Protein at every meal. 160g per day minimum. This protects your muscle while you lose fat. At 60, this matters more than ever for keeping strength and bone density.
4
The Orgain shake is your chocolate. That's the chocolate slot. If you want chocolate, grab a shake. Don't open the door to candy bars, ice cream, or chocolate snacks. One controlled source.
5
Water: half your bodyweight in ounces. That's about 118 oz (roughly a gallon). Carry a bottle. Sip all day. If you're thirsty, you're already behind.
6
Costco rotisserie chicken = the cheat code. Buy one (or two) every week. Shred it when you get home. Store in containers. That's your protein for lunches and dinners all week. $5 for 3 lbs of cooked chicken.
7
Frozen veggies count. The bag of mixed veggies (corn, green beans, carrots) is perfectly fine. Microwave 3 minutes. Done. You don't need to eat salads.
8
Weigh yourself once a week, same day, same time. Morning, after bathroom, before eating. The scale will fluctuate daily. Weekly average is what matters. If it's trending down over 2-3 weeks, the plan is working.
9
If you miss a meal, don't try to "make up" calories later. Just eat the next scheduled meal. Doubling up leads to overeating. One missed meal doesn't ruin a week of consistency.
Daily Macro Targets
Calories
2,175
Protein
160g
Carbs
220g
Fat
75g
Water
118 oz / day
How This Plan Works
Your TDEE (maintenance)
~2,575 cal
Daily deficit
~400 cal
Weekly deficit
~2,800 cal
Expected loss
0.5-1 lb/week
This is a steady, sustainable pace. You didn't gain the weight in 7 weeks and we're not trying to lose it in 7 weeks. Consistency over speed. The weight that comes off slow stays off.
Quick Swaps
Same calories, different foods. Swap anything below into the matching meal slot when you need variety.
Protein Swaps
6 oz rotisserie chicken
6 oz deli turkey slices
2 cans tuna
8 oz rotisserie chicken
3 hard boiled eggs
1 Orgain Protein Shake + 1 egg
Costco grass fed patty
6 oz rotisserie chicken + 1 tbsp butter
Carb Swaps (same portions = same cals)
1 cup white rice
1 large baked potato
2 slices wheat bread
1 large flour tortilla
1 banana
1 apple or 1 cup grapes
10 wheat crackers
1 slice wheat bread + butter
1 cup instant rice
1 cup instant mashed potatoes
Snack Swaps
2 string cheese
1.5 oz cheese cubes
Cottage cheese + berries
Greek yogurt (plain) + berries
1 Orgain Protein Shake
1 Fairlife chocolate milk (11.5 oz)
Tuna Safety Note
Limit tuna to 3-4 cans per week (mercury). On days you'd normally have tuna twice, swap one meal to rotisserie chicken or deli turkey.
Weekly Grocery List
Covers all meal options for one week. Most of this is Costco. Check off as you shop.
Costco Run
Orgain Chocolate Shakes (18-pack RTD)
Hard boiled eggs (2-pack, pre-made)
String cheese (pack of 24+)
Frozen mixed veggies (large bag)
Cottage cheese (large tub)
Frozen mixed berries (bag)
Protein
Canned tuna, chunk light (12-pack)
Eggs (1 dozen, if cooking scrambles)
Costco grass fed beef patties (frozen box)
Deli turkey slices (1 lb, optional swap)
Carbs
Whole wheat bread (1 loaf)
Large flour tortillas (pack)
Instant white rice (box or bag)
Whole wheat crackers (box)
Steel cut oats (canister)
Dairy & Fats
Sliced cheese (for sandwiches)
Shredded cheese (small bag, if doing scrambles)
Essentials
Cooking spray (if doing scrambles/patties)