7-Day Quick Muscle-Preserving Weight-Loss Plan — Beef Mince Version — Printable Cards (≈1,900 kcal/day, ≈150 g protein)

Day 6

• Breakfast: Cottage cheese pancakes (quick)
  • 100 g cottage cheese + 2 eggs + 40 g oats blended; quick pan fry or microwave; top with berries.
• Lunch: Lentil + egg bowl
  • 1 pouch ready-cooked lentils + 1 boiled egg + mixed salad + 1 tbsp olive oil.
• Dinner: Beef meatball bowl (leftover style)
  • Use leftover meatballs or make 150 g beef mince meatballs; serve with cauliflower rice + bag salad.
• Snack (opt): Protein shake small.

Day 7

• Breakfast: Greek yogurt + protein + pear
  • 250 g Greek yogurt + 1 scoop whey + 1 small pear.
• Lunch: Turkey burger no bun
  • 150 g turkey patty (or beef if you prefer) + mixed greens + 1/2 cup roasted sweet potato (pre-cooked).
• Dinner: Light beef curry
  • 150 g lean beef mince browned and drained + 2 tbsp light coconut milk + curry paste + frozen veg; serve over cauliflower rice.
• Snack (opt): Hard-boiled egg.

Quick seasoning guide (use boldly)

• Meat seasoning mix: 1 tsp garlic powder, 1 tsp smoked paprika, 1/2 tsp cumin, salt, black pepper, pinch chili flakes. Mix into beef before cooking. Add lemon, hot sauce, mustard to finish plates.

Print-friendly shopping list (one-sheet)

• Proteins: Rotisserie chicken, 2 kg lean beef mince (90%+), deli turkey slices, 2 dozen eggs, whey protein (tubs), cottage cheese (large tub), Greek yogurt 2–3 kg, canned chickpeas, canned beans, ready-cooked lentils, pre-cooked chicken strips.
• Carbs/Grains: Instant oats, microwave brown rice pouches, quinoa pouches, whole-grain tortillas, whole-grain crackers, rice cakes, pre-cooked sweet potatoes.
• Veg/Fruit: Mixed salad kits (x4), bagged salad, steam-in-bag veg (broccoli, mixed veg, green beans), cauliflower rice (frozen or fresh), cherry tomatoes, cucumber, carrots, spinach, bananas, apples, pears, berries.
• Other: Marinara (low-sugar), hummus, olive oil, light coconut milk, peanut butter, almonds, low-sugar protein bars (optional), spices (garlic powder, smoked paprika, cumin, chili flakes), mustard, hot sauce, lemon.
• Convenience: Pre-cooked meatballs (optional), grilled chicken strips, rotisserie chicken, microwaveable pouches.

Prep checklist (10–20 min evening)

• Hard-boil 6 eggs.
• Portion Greek yogurt into single-serve or note scoops.
• Make 6–8 beef meatballs (or brown 600 g mince and portion).
• Pre-portion nuts, snacks, and overnight oats jars.

Notes on beef fat control

• Always pick 90%+ lean beef if possible. If using 85% or 80% lean, reduce raw portion to 120–140 g and blot/drain cooked fat.

Would you like these as a single A4 printable PDF (one side: 7 cards, other side: shopping list + prep checklist)? I’ll format it clean and compact so you can print and conquer.