Program preview
8-Week High-Protein Weight Loss (my version)
By Dineo Menko · 8 weeks
A nutrition-only plan built around high-protein, high-satiety meals.
- Nutrition
- Weight Loss
- Low intensity
What’s inside
Week 17 days
Day 1 · Day 1
Nutrition
Breakfast08:00
- Overnight Oats with Berries — 1 serving
Lunch13:00
- Chicken Avocado Salad — 1 serving
Dinner19:00≈ 504 kcal
- Salmon Fillet — 150 g · 312 kcal
- Brown Rice — 150 g · 168 kcal
- Spinach — 100 g · 24 kcal
Day 2 · Day 2
Nutrition
Breakfast08:00
- Overnight Oats with Berries — 1 serving
Lunch13:00
- Chicken Avocado Salad — 1 serving
Dinner19:00≈ 504 kcal
- Salmon Fillet — 150 g · 312 kcal
- Brown Rice — 150 g · 168 kcal
- Spinach — 100 g · 24 kcal
Day 3 · Day 3
Nutrition
Breakfast08:00
- Overnight Oats with Berries — 1 serving
Lunch13:00
- Chicken Avocado Salad — 1 serving
Dinner19:00≈ 504 kcal
- Salmon Fillet — 150 g · 312 kcal
- Brown Rice — 150 g · 168 kcal
- Spinach — 100 g · 24 kcal
Day 4 · Day 4
Nutrition
Breakfast08:00
- Overnight Oats with Berries — 1 serving
Lunch13:00
- Chicken Avocado Salad — 1 serving
Dinner19:00≈ 504 kcal
- Salmon Fillet — 150 g · 312 kcal
- Brown Rice — 150 g · 168 kcal
- Spinach — 100 g · 24 kcal
Day 5 · Day 5
Nutrition
Breakfast08:00
- Overnight Oats with Berries — 1 serving
Lunch13:00
- Chicken Avocado Salad — 1 serving
Dinner19:00≈ 504 kcal
- Salmon Fillet — 150 g · 312 kcal
- Brown Rice — 150 g · 168 kcal
- Spinach — 100 g · 24 kcal
Day 6 · Day 6
Nutrition
Breakfast08:00
- Overnight Oats with Berries — 1 serving
Lunch13:00
- Chicken Avocado Salad — 1 serving
Dinner19:00≈ 504 kcal
- Salmon Fillet — 150 g · 312 kcal
- Brown Rice — 150 g · 168 kcal
- Spinach — 100 g · 24 kcal
Day 7 · Day 7
Nutrition
Breakfast08:00
- Overnight Oats with Berries — 1 serving
Lunch13:00
- Chicken Avocado Salad — 1 serving
Dinner19:00≈ 504 kcal
- Salmon Fillet — 150 g · 312 kcal
- Brown Rice — 150 g · 168 kcal
- Spinach — 100 g · 24 kcal
Week 27 days
Day 1 · Day 1
Nutrition
Breakfast08:00
- Overnight Oats with Berries — 1 serving
Lunch13:00
- Chicken Avocado Salad — 1 serving
Dinner19:00≈ 504 kcal
- Salmon Fillet — 150 g · 312 kcal
- Brown Rice — 150 g · 168 kcal
- Spinach — 100 g · 24 kcal
Day 2 · Day 2
Nutrition
Breakfast08:00
- Overnight Oats with Berries — 1 serving
Lunch13:00
- Chicken Avocado Salad — 1 serving
Dinner19:00≈ 504 kcal
- Salmon Fillet — 150 g · 312 kcal
- Brown Rice — 150 g · 168 kcal
- Spinach — 100 g · 24 kcal
Day 3 · Day 3
Nutrition
Breakfast08:00
- Overnight Oats with Berries — 1 serving
Lunch13:00
- Chicken Avocado Salad — 1 serving
Dinner19:00≈ 504 kcal
- Salmon Fillet — 150 g · 312 kcal
- Brown Rice — 150 g · 168 kcal
- Spinach — 100 g · 24 kcal
Day 4 · Day 4
Nutrition
Breakfast08:00
- Overnight Oats with Berries — 1 serving
Lunch13:00
- Chicken Avocado Salad — 1 serving
Dinner19:00≈ 504 kcal
- Salmon Fillet — 150 g · 312 kcal
- Brown Rice — 150 g · 168 kcal
- Spinach — 100 g · 24 kcal
Day 5 · Day 5
Nutrition
Breakfast08:00
- Overnight Oats with Berries — 1 serving
Lunch13:00
- Chicken Avocado Salad — 1 serving
Dinner19:00≈ 504 kcal
- Salmon Fillet — 150 g · 312 kcal
- Brown Rice — 150 g · 168 kcal
- Spinach — 100 g · 24 kcal
Day 6 · Day 6
Nutrition
Breakfast08:00
- Overnight Oats with Berries — 1 serving
Lunch13:00
- Chicken Avocado Salad — 1 serving
Dinner19:00≈ 504 kcal
- Salmon Fillet — 150 g · 312 kcal
- Brown Rice — 150 g · 168 kcal
- Spinach — 100 g · 24 kcal
Day 7 · Day 7
Nutrition
Breakfast08:00
- Overnight Oats with Berries — 1 serving
Lunch13:00
- Chicken Avocado Salad — 1 serving
Dinner19:00≈ 504 kcal
- Salmon Fillet — 150 g · 312 kcal
- Brown Rice — 150 g · 168 kcal
- Spinach — 100 g · 24 kcal
Week 37 days
Day 1 · Day 1
Nutrition
Breakfast08:00
- Overnight Oats with Berries — 1 serving
Lunch13:00
- Chicken Avocado Salad — 1 serving
Dinner19:00≈ 504 kcal
- Salmon Fillet — 150 g · 312 kcal
- Brown Rice — 150 g · 168 kcal
- Spinach — 100 g · 24 kcal
Day 2 · Day 2
Nutrition
Breakfast08:00
- Overnight Oats with Berries — 1 serving
Lunch13:00
- Chicken Avocado Salad — 1 serving
Dinner19:00≈ 504 kcal
- Salmon Fillet — 150 g · 312 kcal
- Brown Rice — 150 g · 168 kcal
- Spinach — 100 g · 24 kcal
Day 3 · Day 3
Nutrition
Breakfast08:00
- Overnight Oats with Berries — 1 serving
Lunch13:00
- Chicken Avocado Salad — 1 serving
Dinner19:00≈ 504 kcal
- Salmon Fillet — 150 g · 312 kcal
- Brown Rice — 150 g · 168 kcal
- Spinach — 100 g · 24 kcal
Day 4 · Day 4
Nutrition
Breakfast08:00
- Overnight Oats with Berries — 1 serving
Lunch13:00
- Chicken Avocado Salad — 1 serving
Dinner19:00≈ 504 kcal
- Salmon Fillet — 150 g · 312 kcal
- Brown Rice — 150 g · 168 kcal
- Spinach — 100 g · 24 kcal
Day 5 · Day 5
Nutrition
Breakfast08:00
- Overnight Oats with Berries — 1 serving
Lunch13:00
- Chicken Avocado Salad — 1 serving
Dinner19:00≈ 504 kcal
- Salmon Fillet — 150 g · 312 kcal
- Brown Rice — 150 g · 168 kcal
- Spinach — 100 g · 24 kcal
Day 6 · Day 6
Nutrition
Breakfast08:00
- Overnight Oats with Berries — 1 serving
Lunch13:00
- Chicken Avocado Salad — 1 serving
Dinner19:00≈ 504 kcal
- Salmon Fillet — 150 g · 312 kcal
- Brown Rice — 150 g · 168 kcal
- Spinach — 100 g · 24 kcal
Day 7 · Day 7
Nutrition
Breakfast08:00
- Overnight Oats with Berries — 1 serving
Lunch13:00
- Chicken Avocado Salad — 1 serving
Dinner19:00≈ 504 kcal
- Salmon Fillet — 150 g · 312 kcal
- Brown Rice — 150 g · 168 kcal
- Spinach — 100 g · 24 kcal
Week 47 days
Day 1 · Day 1
Nutrition
Breakfast08:00
- Overnight Oats with Berries — 1 serving
Lunch13:00
- Chicken Avocado Salad — 1 serving
Dinner19:00≈ 504 kcal
- Salmon Fillet — 150 g · 312 kcal
- Brown Rice — 150 g · 168 kcal
- Spinach — 100 g · 24 kcal
Day 2 · Day 2
Nutrition
Breakfast08:00
- Overnight Oats with Berries — 1 serving
Lunch13:00
- Chicken Avocado Salad — 1 serving
Dinner19:00≈ 504 kcal
- Salmon Fillet — 150 g · 312 kcal
- Brown Rice — 150 g · 168 kcal
- Spinach — 100 g · 24 kcal
Day 3 · Day 3
Nutrition
Breakfast08:00
- Overnight Oats with Berries — 1 serving
Lunch13:00
- Chicken Avocado Salad — 1 serving
Dinner19:00≈ 504 kcal
- Salmon Fillet — 150 g · 312 kcal
- Brown Rice — 150 g · 168 kcal
- Spinach — 100 g · 24 kcal
Day 4 · Day 4
Nutrition
Breakfast08:00
- Overnight Oats with Berries — 1 serving
Lunch13:00
- Chicken Avocado Salad — 1 serving
Dinner19:00≈ 504 kcal
- Salmon Fillet — 150 g · 312 kcal
- Brown Rice — 150 g · 168 kcal
- Spinach — 100 g · 24 kcal
Day 5 · Day 5
Nutrition
Breakfast08:00
- Overnight Oats with Berries — 1 serving
Lunch13:00
- Chicken Avocado Salad — 1 serving
Dinner19:00≈ 504 kcal
- Salmon Fillet — 150 g · 312 kcal
- Brown Rice — 150 g · 168 kcal
- Spinach — 100 g · 24 kcal
Day 6 · Day 6
Nutrition
Breakfast08:00
- Overnight Oats with Berries — 1 serving
Lunch13:00
- Chicken Avocado Salad — 1 serving
Dinner19:00≈ 504 kcal
- Salmon Fillet — 150 g · 312 kcal
- Brown Rice — 150 g · 168 kcal
- Spinach — 100 g · 24 kcal
Day 7 · Day 7
Nutrition
Breakfast08:00
- Overnight Oats with Berries — 1 serving
Lunch13:00
- Chicken Avocado Salad — 1 serving
Dinner19:00≈ 504 kcal
- Salmon Fillet — 150 g · 312 kcal
- Brown Rice — 150 g · 168 kcal
- Spinach — 100 g · 24 kcal
Week 57 days
Day 1 · Day 1
Nutrition
Breakfast08:00
- Overnight Oats with Berries — 1 serving
Lunch13:00
- Chicken Avocado Salad — 1 serving
Dinner19:00≈ 504 kcal
- Salmon Fillet — 150 g · 312 kcal
- Brown Rice — 150 g · 168 kcal
- Spinach — 100 g · 24 kcal
Day 2 · Day 2
Nutrition
Breakfast08:00
- Overnight Oats with Berries — 1 serving
Lunch13:00
- Chicken Avocado Salad — 1 serving
Dinner19:00≈ 504 kcal
- Salmon Fillet — 150 g · 312 kcal
- Brown Rice — 150 g · 168 kcal
- Spinach — 100 g · 24 kcal
Day 3 · Day 3
Nutrition
Breakfast08:00
- Overnight Oats with Berries — 1 serving
Lunch13:00
- Chicken Avocado Salad — 1 serving
Dinner19:00≈ 504 kcal
- Salmon Fillet — 150 g · 312 kcal
- Brown Rice — 150 g · 168 kcal
- Spinach — 100 g · 24 kcal
Day 4 · Day 4
Nutrition
Breakfast08:00
- Overnight Oats with Berries — 1 serving
Lunch13:00
- Chicken Avocado Salad — 1 serving
Dinner19:00≈ 504 kcal
- Salmon Fillet — 150 g · 312 kcal
- Brown Rice — 150 g · 168 kcal
- Spinach — 100 g · 24 kcal
Day 5 · Day 5
Nutrition
Breakfast08:00
- Overnight Oats with Berries — 1 serving
Lunch13:00
- Chicken Avocado Salad — 1 serving
Dinner19:00≈ 504 kcal
- Salmon Fillet — 150 g · 312 kcal
- Brown Rice — 150 g · 168 kcal
- Spinach — 100 g · 24 kcal
Day 6 · Day 6
Nutrition
Breakfast08:00
- Overnight Oats with Berries — 1 serving
Lunch13:00
- Chicken Avocado Salad — 1 serving
Dinner19:00≈ 504 kcal
- Salmon Fillet — 150 g · 312 kcal
- Brown Rice — 150 g · 168 kcal
- Spinach — 100 g · 24 kcal
Day 7 · Day 7
Nutrition
Breakfast08:00
- Overnight Oats with Berries — 1 serving
Lunch13:00
- Chicken Avocado Salad — 1 serving
Dinner19:00≈ 504 kcal
- Salmon Fillet — 150 g · 312 kcal
- Brown Rice — 150 g · 168 kcal
- Spinach — 100 g · 24 kcal
Week 67 days
Day 1 · Day 1
Nutrition
Breakfast08:00
- Overnight Oats with Berries — 1 serving
Lunch13:00
- Chicken Avocado Salad — 1 serving
Dinner19:00≈ 504 kcal
- Salmon Fillet — 150 g · 312 kcal
- Brown Rice — 150 g · 168 kcal
- Spinach — 100 g · 24 kcal
Day 2 · Day 2
Nutrition
Breakfast08:00
- Overnight Oats with Berries — 1 serving
Lunch13:00
- Chicken Avocado Salad — 1 serving
Dinner19:00≈ 504 kcal
- Salmon Fillet — 150 g · 312 kcal
- Brown Rice — 150 g · 168 kcal
- Spinach — 100 g · 24 kcal
Day 3 · Day 3
Nutrition
Breakfast08:00
- Overnight Oats with Berries — 1 serving
Lunch13:00
- Chicken Avocado Salad — 1 serving
Dinner19:00≈ 504 kcal
- Salmon Fillet — 150 g · 312 kcal
- Brown Rice — 150 g · 168 kcal
- Spinach — 100 g · 24 kcal
Day 4 · Day 4
Nutrition
Breakfast08:00
- Overnight Oats with Berries — 1 serving
Lunch13:00
- Chicken Avocado Salad — 1 serving
Dinner19:00≈ 504 kcal
- Salmon Fillet — 150 g · 312 kcal
- Brown Rice — 150 g · 168 kcal
- Spinach — 100 g · 24 kcal
Day 5 · Day 5
Nutrition
Breakfast08:00
- Overnight Oats with Berries — 1 serving
Lunch13:00
- Chicken Avocado Salad — 1 serving
Dinner19:00≈ 504 kcal
- Salmon Fillet — 150 g · 312 kcal
- Brown Rice — 150 g · 168 kcal
- Spinach — 100 g · 24 kcal
Day 6 · Day 6
Nutrition
Breakfast08:00
- Overnight Oats with Berries — 1 serving
Lunch13:00
- Chicken Avocado Salad — 1 serving
Dinner19:00≈ 504 kcal
- Salmon Fillet — 150 g · 312 kcal
- Brown Rice — 150 g · 168 kcal
- Spinach — 100 g · 24 kcal
Day 7 · Day 7
Nutrition
Breakfast08:00
- Overnight Oats with Berries — 1 serving
Lunch13:00
- Chicken Avocado Salad — 1 serving
Dinner19:00≈ 504 kcal
- Salmon Fillet — 150 g · 312 kcal
- Brown Rice — 150 g · 168 kcal
- Spinach — 100 g · 24 kcal
Week 77 days
Day 1 · Day 1
Nutrition
Breakfast08:00
- Overnight Oats with Berries — 1 serving
Lunch13:00
- Chicken Avocado Salad — 1 serving
Dinner19:00≈ 504 kcal
- Salmon Fillet — 150 g · 312 kcal
- Brown Rice — 150 g · 168 kcal
- Spinach — 100 g · 24 kcal
Day 2 · Day 2
Nutrition
Breakfast08:00
- Overnight Oats with Berries — 1 serving
Lunch13:00
- Chicken Avocado Salad — 1 serving
Dinner19:00≈ 504 kcal
- Salmon Fillet — 150 g · 312 kcal
- Brown Rice — 150 g · 168 kcal
- Spinach — 100 g · 24 kcal
Day 3 · Day 3
Nutrition
Breakfast08:00
- Overnight Oats with Berries — 1 serving
Lunch13:00
- Chicken Avocado Salad — 1 serving
Dinner19:00≈ 504 kcal
- Salmon Fillet — 150 g · 312 kcal
- Brown Rice — 150 g · 168 kcal
- Spinach — 100 g · 24 kcal
Day 4 · Day 4
Nutrition
Breakfast08:00
- Overnight Oats with Berries — 1 serving
Lunch13:00
- Chicken Avocado Salad — 1 serving
Dinner19:00≈ 504 kcal
- Salmon Fillet — 150 g · 312 kcal
- Brown Rice — 150 g · 168 kcal
- Spinach — 100 g · 24 kcal
Day 5 · Day 5
Nutrition
Breakfast08:00
- Overnight Oats with Berries — 1 serving
Lunch13:00
- Chicken Avocado Salad — 1 serving
Dinner19:00≈ 504 kcal
- Salmon Fillet — 150 g · 312 kcal
- Brown Rice — 150 g · 168 kcal
- Spinach — 100 g · 24 kcal
Day 6 · Day 6
Nutrition
Breakfast08:00
- Overnight Oats with Berries — 1 serving
Lunch13:00
- Chicken Avocado Salad — 1 serving
Dinner19:00≈ 504 kcal
- Salmon Fillet — 150 g · 312 kcal
- Brown Rice — 150 g · 168 kcal
- Spinach — 100 g · 24 kcal
Day 7 · Day 7
Nutrition
Breakfast08:00
- Overnight Oats with Berries — 1 serving
Lunch13:00
- Chicken Avocado Salad — 1 serving
Dinner19:00≈ 504 kcal
- Salmon Fillet — 150 g · 312 kcal
- Brown Rice — 150 g · 168 kcal
- Spinach — 100 g · 24 kcal
Week 87 days
Day 1 · Day 1
Nutrition
Breakfast08:00
- Overnight Oats with Berries — 1 serving
Lunch13:00
- Chicken Avocado Salad — 1 serving
Dinner19:00≈ 504 kcal
- Salmon Fillet — 150 g · 312 kcal
- Brown Rice — 150 g · 168 kcal
- Spinach — 100 g · 24 kcal
Day 2 · Day 2
Nutrition
Breakfast08:00
- Overnight Oats with Berries — 1 serving
Lunch13:00
- Chicken Avocado Salad — 1 serving
Dinner19:00≈ 504 kcal
- Salmon Fillet — 150 g · 312 kcal
- Brown Rice — 150 g · 168 kcal
- Spinach — 100 g · 24 kcal
Day 3 · Day 3
Nutrition
Breakfast08:00
- Overnight Oats with Berries — 1 serving
Lunch13:00
- Chicken Avocado Salad — 1 serving
Dinner19:00≈ 504 kcal
- Salmon Fillet — 150 g · 312 kcal
- Brown Rice — 150 g · 168 kcal
- Spinach — 100 g · 24 kcal
Day 4 · Day 4
Nutrition
Breakfast08:00
- Overnight Oats with Berries — 1 serving
Lunch13:00
- Chicken Avocado Salad — 1 serving
Dinner19:00≈ 504 kcal
- Salmon Fillet — 150 g · 312 kcal
- Brown Rice — 150 g · 168 kcal
- Spinach — 100 g · 24 kcal
Day 5 · Day 5
Nutrition
Breakfast08:00
- Overnight Oats with Berries — 1 serving
Lunch13:00
- Chicken Avocado Salad — 1 serving
Dinner19:00≈ 504 kcal
- Salmon Fillet — 150 g · 312 kcal
- Brown Rice — 150 g · 168 kcal
- Spinach — 100 g · 24 kcal
Day 6 · Day 6
Nutrition
Breakfast08:00
- Overnight Oats with Berries — 1 serving
Lunch13:00
- Chicken Avocado Salad — 1 serving
Dinner19:00≈ 504 kcal
- Salmon Fillet — 150 g · 312 kcal
- Brown Rice — 150 g · 168 kcal
- Spinach — 100 g · 24 kcal
Day 7 · Day 7
Nutrition
Breakfast08:00
- Overnight Oats with Berries — 1 serving
Lunch13:00
- Chicken Avocado Salad — 1 serving
Dinner19:00≈ 504 kcal
- Salmon Fillet — 150 g · 312 kcal
- Brown Rice — 150 g · 168 kcal
- Spinach — 100 g · 24 kcal