40-30-30 Weight Loss Meal Plan (7days)

A high-protein, moderate-fat, moderate-carbohydrate plan for healthy weight management.

Our 40–30–30 Weight Loss Meal Plan is designed to support sustainable weight loss and maintenance by balancing nutrients to help you feel full, energised, and satisfied throughout the day.
The plan provides approximately 1,600 calories per day with a macronutrient ratio of 40% carbohydrates, 30% protein, and 30% fat.

All meals are gluten-free, soy-free, easy to prepare, and meal-prep friendly — encouraging long-term consistency and success. Each recipe is built around real, whole foods that support metabolism, protect lean muscle, and promote overall wellbeing — without restrictive dieting or unnecessary complexity.

About the Program

This plan was developed to make nutritionally balanced eating simple and effective for individuals wanting to lose or manage weight while maintaining strength and energy.

Every recipe focuses on high-quality protein, healthy fats, and fibre-rich carbohydrates to stabilise blood sugar and promote satiety between meals.

Meals are designed to:

• Provide adequate protein to preserve lean muscle mass during weight loss
• Supply healthy fats for hormone regulation and fullness
• Include low-glycaemic, high-fibre carbohydrates for sustained energy

The plan includes easy, repeatable recipes suitable for meal prep and batch cooking, making it realistic for busy individuals or families.

The Meal Plan Includes:

• 7-Day Meal Plan: Structured with 3 main meals and 2 snacks per day, supporting fullness, blood sugar stability, and steady energy.
• 13 Recipes: High-protein, balanced meals and snacks that can be reused or prepped ahead to save time.
• Shopping List: Organised by store section (produce, proteins, pantry, fridge, freezer) for efficient shopping.
• Daily Averages: Provides approximately 1,600 calories per day, with 40% carbohydrates, 30% protein, and 30% fat, supporting metabolism, lean muscle, and appetite control.
• Balanced Nutrition: Recipes are designed for digestive comfort, bone health, and immune support during weight loss.
• Full Nutritional Information: Each recipe includes macronutrient and micronutrient data for informed tracking.

Practical Features

• 100% gluten-free and soy-free
• Meal-prep friendly and ideal for busy individuals
• Reuses ingredients across recipes to reduce cost and waste
• Designed for long-term, sustainable weight management