Related: Kami’s Workout Plan
Current block: modular preconception-aware fat-loss eating plan for Kami, anchored to ~63 kg / ~138.9 lb, a goal weight of 53 kg / 116.8 lb, a digestion-friendly protein target of ~107 g/day, and a calibrated food target of ~1,500 kcal/day.
How to Use This Plan
Pick 1 breakfast + 1 lunch build + 1 supper.
- Breakfast: choose one of the four options below.
- Lunch: choose 1 protein + 1 vegetable + 1 compact carb portion. Use the larger carb portion only on a training / higher-hunger day. Add 0-1 date by default; use 2 dates only when the extra carbohydrate is intentional.
- Supper: choose one of the three options below.
- Protein target: land around ~100-115g/day; the center target is ~107g/day.
- Preconception guardrail: this is a focused cut before the planned January pregnancy season. If pregnancy starts or clinician advice changes, stop treating the plan as an active deficit.
Meal 1 — Breakfast Options
Option 1) Protein Pancakes
Based on Josh’s protein pancake recipe, but sized for this cut.
| Ingredient | Amount |
|---|---|
| Banana | 1/2 banana |
| Whole egg | 1 egg |
| Protein powder | 1 scoop / ~30g |
| Baking powder, salt, cinnamon, vanilla, zero-cal sweetener | To taste |
| Ground nuts | ~7-8g |
| Blueberries | 75g |
Macros: P: ~33.5g | F: ~11.2g | C: ~27.9g | ~341.5 kcal
Option 2) Whole-Egg Omelet with Feta + Vegetables
No egg whites here — Kami does not like the taste.
| Ingredient | Amount |
|---|---|
| Whole eggs | 3 eggs |
| Feta | 30g |
| Mushrooms | 60g |
| Tomato | 80g |
| Onion | 40g |
Macros: P: ~26.7g | F: ~21.9g | C: ~11.6g | ~350.1 kcal
Option 3) Protein Oats with Blueberries + Almond Butter
Uses the Best Elite Whey Total Vanilla Ice Cream protein powder.
| Ingredient | Amount |
|---|---|
| Oats, dry | 35g |
| Protein powder | 1 scoop / ~30g |
| Blueberries | 100g |
| Almond butter | 12g |
| Cinnamon / salt / water | To taste |
Macros: P: ~34.0g | F: ~10.0g | C: ~43.0g | ~390.8 kcal
Option 4) Blueberry Protein Smoothie
| Ingredient | Amount |
|---|---|
| Protein powder | 1 scoop / ~30g |
| Blueberries | 150g |
| Banana | 60g |
| Almond butter | 10g |
| Unsweetened almond milk, or water/ice | ~200g |
Macros with almond milk: P: ~30.6g | F: ~9.4g | C: ~40.6g | ~368.3 kcal
Meal 2 — Lunch Builder
Lunch is modular: choose 1 protein + 1 vegetable + 1 compact carb portion. The compact portion is the default; the larger portion is reserved for training / higher-hunger days. Add 0-1 date by default, or 2 dates when the extra carbohydrate is intentional.
Protein Module
| Protein | Portion | Protein | Fat | Carbs | kCal |
|---|---|---|---|---|---|
| Chicken breast, cooked | 125g | 38.8g | 4.5g | 0.0g | ~206.2 |
| Salmon, cooked | 155g | 34.1g | 18.6g | 0.0g | ~319.3 |
| 80/20 ground beef, cooked/drained | 115g | 29.9g | 19.6g | 0.0g | ~292.1 |
Vegetable Module
| Vegetable | Portion | Protein | Fat | Carbs | kCal |
|---|---|---|---|---|---|
| Edamame, cooked/shelled | 70g | 8.3g | 3.6g | 6.2g | ~84.7 |
| Broccoli, cooked | 200g | 4.8g | 0.8g | 14.4g | ~70.0 |
| Asparagus, cooked | 250g | 6.0g | 0.5g | 10.2g | ~55.0 |
Carb Module
Default Compact Portions
Use these portions on ordinary days. They keep the starch component near ~24-31g carbs before vegetables or dates.
| Carb | Default portion | Protein | Fat | Carbs | kCal |
|---|---|---|---|---|---|
| Potatoes, cooked | 150g | 2.9g | 0.1g | 30.1g | ~130.5 |
| Plantain, cooked | 90g | 1.2g | 0.4g | 28.7g | ~109.8 |
| Lentil-based pasta | 40g dry / ~100-120g cooked | 10.4g | 0.6g | 24.0g | ~144.0 |
| Rice, cooked | 110g | 3.0g | 0.3g | 31.0g | ~143.0 |
| Quinoa, cooked | 140g | 6.1g | 2.7g | 29.8g | ~168.0 |
| Rice noodles / rice vermicelli, cooked | 120g | 2.1g | 0.3g | 29.9g | ~129.6 |
Training / Higher-Hunger Portions
Use these only when the larger starch serving is deliberate.
| Carb | Larger portion | Protein | Fat | Carbs | kCal |
|---|---|---|---|---|---|
| Potatoes, cooked | 230g | 4.4g | 0.2g | 46.2g | ~200.1 |
| Plantain, cooked | 145g | 1.9g | 0.6g | 46.3g | ~176.9 |
| Lentil-based pasta | 50g dry / ~125-150g cooked | 13.0g | 0.8g | 30.0g | ~180.0 |
| Rice, cooked | 170g | 4.6g | 0.5g | 47.9g | ~221.0 |
| Quinoa, cooked | 210g | 9.2g | 4.0g | 44.7g | ~252.0 |
| Rice noodles / rice vermicelli, cooked | 190g | 3.4g | 0.4g | 47.3g | ~205.2 |
Dessert Option
Use Mariani Organic Deglet Noor dates.
Use 0-1 date by default. Use 2 dates on a training / higher-hunger day when the extra carbohydrate is intentional.
| Dessert | Protein | Fat | Carbs | kCal |
|---|---|---|---|---|
| 1 date | ~0.2g | 0.0g | ~5.3g | ~20 |
| 2 dates | ~0.4g | 0.0g | ~10.6g | ~40 |
Lunch Calibration Rules
- Use the compact carb portion by default. Use the larger portion only for a training / higher-hunger day.
- Use 0-1 date by default. Two dates are an intentional higher-carb choice, not the baseline.
- Compact starch portions remove roughly ~36-84 kcal versus the larger portions. If a full day falls below roughly ~1,450 kcal or recovery/hunger worsens, use one of the measured energy bridges below rather than silently deepening the deficit.
- Chicken lunches are the leanest; use the fat adjustment above when needed. Salmon and beef lunches already bring more fat, so do not add oil automatically.
- The modules are flexible, but not every arbitrary combination lands in the ~100-115g protein band. Use the full-day examples below as the safest defaults.
- A low-protein stack such as omelet + beef + broccoli + compact plantain + Mango Creami lands near ~91g protein; switch beef to chicken, broccoli to edamame, or the Creami to fish/yogurt.
- Protein oats + chicken + edamame + lentil pasta + white fish can exceed ~130g protein. Avoid stacking all five together; swap lentil pasta for rice/plantain, edamame for broccoli/asparagus, or fish supper for the Creami.
Measured Energy Bridges
Use these only as part of a verified full-day template or when training/hunger warrants them; do not stack bridges arbitrarily.
- 1 medium banana: ~105 kcal | ~1.3g protein | ~0.3g fat | ~27g carbs.
- 10g olive oil: ~90 kcal | 0g protein | ~10g fat | 0g carbs.
- 15g olive oil: ~135 kcal | 0g protein | ~15g fat | 0g carbs.
- The four calibrated days below already include their specified bridge amounts.
Meal 3 — Supper Options
Option 1) Yogurt Bowl with Apple + Almond Butter + Cinnamon
| Ingredient | Amount |
|---|---|
| Plain nonfat Greek yogurt | 300g |
| Apple | 150g |
| Almond butter | 15g |
| Cinnamon | To taste |
Macros: P: ~34.5g | F: ~9.4g | C: ~34.7g | ~351.1 kcal
Option 2) Mango-Protein Ninja Creami — 16 oz Pint
Serving size: 1 full 16 oz pint.
| Ingredient | Per 16 oz Pint | 4-Pint Batch |
|---|---|---|
| Protein powder | 1 scoop / ~30g | 4 scoops / ~120g |
| Mango | 200g | 800g |
| Unsweetened almond milk, or water/ice | ~200g | ~800g |
| Creatine monohydrate, optional | 5g | 20g |
Macros per 16 oz pint with almond milk: P: ~28.6g | F: ~4.3g | C: ~33.0g | ~270.0 kcal
If using water instead of almond milk, subtract roughly 30 kcal, 1g protein, 2.5g fat, and 1g carbs per pint.
Option 3) Shrimp or White Fish + Vegetables
| Version | Amount |
|---|---|
| Shrimp version | 130g cooked shrimp + 250g broccoli + 5g olive oil |
| White fish version | 150g cooked white fish + 250g asparagus + 5g olive oil |
| Version | Protein | Fat | Carbs | kCal |
|---|---|---|---|---|
| Shrimp + broccoli | ~37.2g | ~6.4g | ~18.3g | ~261.2 |
| White fish + asparagus | ~40.5g | ~6.8g | ~10.2g | ~257.5 |
Targets + Timeline
| Target | Current working number |
|---|---|
| Current weight anchor | ~63 kg / ~138.9 lb |
| Goal weight | 53 kg / 116.8 lb |
| Remaining gap | ~10 kg |
| Planning pace | ~0.2-0.5 kg/week as a more sustainable 12-week planning range; actual scale trend governs |
| 12-week paper loss scenarios | ~2.6 kg at light activity, ~5.1 kg at moderate activity, and ~7.5 kg at very high activity; not a guarantee |
| Protein target | ~107 g/day |
| Protein context | 1.7 g/kg / ~0.77 g/lb |
| Practical protein band | ~100-115 g/day |
| Avoid by default | Regularly pushing near 2.0 g/kg / ~126 g/day, because that has been rough on digestion |
| Food target | Curated examples below land around ~1,489-1,506 kcal; other combinations should not be assumed to hit the target |
At ~1,500 kcal/day, the paper deficit depends on actual movement and training: approximately ~240 kcal/day at a lightly active level, ~460 kcal/day at a moderately active level, and ~690 kcal/day at a very active level. Use the scale trend, training performance, cycle symptoms, sleep, hunger, digestion, and mood to adjust; do not force the high-end scenario.
Full-Day Macro Examples
These are best-fit combinations using the modular meals above. Food labels, fiber, and cooked weights create rounding noise, so treat these as precise planning estimates rather than lab values.
| Full day | Protein | Fat | Carbs | kCal | Protein context |
|---|---|---|---|---|---|
| Pancakes + salmon/larger rice/broccoli + yogurt bowl + banana + 10g olive oil | 112.8g | 50.8g | 151.9g | ~1,497.9 | 1.81 g/kg / 0.82 g/lb |
| Protein oats + salmon/compact rice/broccoli + yogurt bowl + banana + 1 date + 10g olive oil | 111.9g | 49.4g | 155.4g | ~1,489.2 | 1.80 g/kg / 0.82 g/lb |
| Protein oats + beef/larger plantain/asparagus + 2 dates + white fish + asparagus supper + 20g added olive oil | 114.0g | 57.8g | 147.3g | ~1,497.3 | 1.83 g/kg / 0.83 g/lb |
| Omelet + chicken/larger potato/edamame + 1 date + 30g total olive oil + Mango Creami + banana | 108.3g | 64.8g | 129.3g | ~1,506.1 | 1.74 g/kg / 0.79 g/lb |
Notes
- Recalculate the protein target when her body-weight anchor materially changes. At 63 kg, the target is ~107g/day.
- Use 0-1 date by default as the preferred lunch dessert instead of random sweets; use 2 only when the extra carbohydrate is intentional.
- Use the compact lunch carb portions on ordinary days, except where a calibrated template explicitly uses the larger portion. The former portions remain available as training / higher-hunger servings.
- Do not assume every modular combination automatically fits. Start with one of the four calibrated full-day examples, then swap within the lunch rules above.
- If the scale is not moving after two consistent weeks, adjust by ~100 kcal/day or increase walking, not by cutting protein. Do not push below this ~1,500 kcal target in response to short-term scale noise.
- If digestion worsens, first reduce the highest-protein stack: whey + chicken + lentil pasta + shrimp/fish all on the same day.
- Because the goal is to be healthy before trying to conceive in January, protect sleep, cycle regularity, training performance, iron-rich foods, omega-3 fish, fruits/vegetables, and enough dietary fat. If pregnancy starts or medical advice changes, stop treating this as an active cut.
- The protein powder page lists 26g protein per 30g serving and 0g sugar. This page estimates one scoop as ~120 kcal, 26g protein, 1g fat, and 2g carbs.
- The protein pancake option uses half of the existing recipe’s listed per-person macros, plus 75g blueberries.
- All meat/fish weights are cooked weights. Pasta weight is listed as dry weight, with cooked yield noted.
- Dates are estimated as small Deglet Noor dates at ~20 kcal each.