7-Day Quick Muscle-Preserving Weight-Loss Plan — ~1,900 kcal/day, ~150 g protein, grab-and-go, ≤10 min prep

This plan is built for a 59‑year‑old, 95 kg, desk job with knee/back limits — high protein to preserve muscle, moderate calories for steady loss, low-impact convenience. Each day: 3 meals (breakfast, lunch, dinner) + optional small snack. Swap days as needed.

Day 1

• Breakfast: Greek yogurt bowl — 250 g nonfat Greek yogurt + 1 scoop whey stirred in + 1 small apple. (~450 kcal, 45 g protein)
• Lunch: Rotisserie chicken salad — 150 g rotisserie chicken + mixed salad kit + 1 tbsp olive oil + lemon. (~520 kcal, 45 g protein)
• Dinner: Turkey meatballs bowl — 150 g pre-cooked turkey meatballs + 1 cup microwave cauliflower rice + 1 cup steamed mixed veg (steam bag) + 2 tbsp marinara. (~600 kcal, 45 g protein)
• Snack (optional): 20 g almonds or 1 small protein shake. (~150 kcal, 10–20 g protein)

Day 2

• Breakfast: Protein shake + oats — 1 scoop whey + 300 ml water/almond milk + 30 g instant oats stirred in. (~420 kcal, 40–45 g protein)
• Lunch: Deli turkey roll-ups — 150 g turkey slices + 2 tbsp hummus + carrot sticks + 1 small whole-grain tortilla. (~520 kcal, 45 g protein)
• Dinner: Ready grilled chicken strips (150 g) + 1 pouch brown rice (125 g cooked) + steam-in-bag broccoli. (~600 kcal, 45 g protein)
• Snack optional: Greek yogurt 150 g. (~150 kcal, 15 g protein)

Day 3

• Breakfast: Cottage cheese power — 250 g low-fat cottage cheese + berries. (~420 kcal, 45 g protein)
• Lunch: Mason jar bowl — 100 g canned chickpeas (drained) + 100 g shredded rotisserie chicken + cherry tomatoes + cucumber + 1 tbsp olive oil + lemon. (~520 kcal, 40–45 g protein)
• Dinner: Pre-made turkey chili (heat) 300 g + side bagged salad with 1 tbsp vinaigrette. (~600 kcal, 45 g protein)
• Snack optional: Hard-boiled egg + 1 rice cake. (~150 kcal, 10 g protein)

Day 4

• Breakfast: Overnight oats — night-before: 40 g oats, 150 g Greek yogurt, 1 scoop protein, 1/2 banana. (~450 kcal, 45 g protein)
• Lunch: Chicken & quinoa pouch — 150 g pre-cooked chicken + 1 microwave quinoa pouch + mixed salad greens. (~520 kcal, 45 g protein)
• Dinner: Pre-cooked lean beef slices (150 g) + microwave sweet potato (pre-cooked) + steam green beans. (~600 kcal, 45 g protein)
• Snack optional: 150 g cottage cheese or small protein bar. (~150 kcal, 15–20 g protein)

Day 5

• Breakfast: Smoothie — 1 scoop whey, 150 g Greek yogurt, spinach handful, 1 tbsp peanut butter, water. (~450 kcal, 45 g protein)
• Lunch: Egg salad lettuce wraps — 2 whole eggs + 2 egg whites mixed with Greek yogurt/mustard, served on lettuce + cherry tomatoes. Add 1 whole-grain cracker. (~520 kcal, 40–45 g protein)