Egyptian Diet Plan

Fat Loss Nutrition

~1200–1600 kcal/day · High protein · Home-cooked · Halal

🎯 Target: ~1600 kcal💪 Protein: 120–160g📉 Deficit: ~400 kcal

Daily Macro Targets

~1600

kcal

Calories

140+

Protein

~140

Carbs

~40

Fat

Meal 1Eggs + Ful + Vegetables

539 kcal

9:00 – 10:00 AM

بيض مسلوق / مقلي بدون زيت

3 boiled or dry-fried eggs

210 kcal

19g protein

فول مدمس (نص طبق)

½ plate ful medames

146 kcal

10g protein

طماطم + خيار

Tomato + cucumber

48 kcal

2g protein

عيش بلدي (رغيف واحد)

1 baladi bread loaf

135 kcal

4g protein

SnackFruit + Protein

195 kcal

1:00 – 2:00 PM

تفاحة متوسطة

1 medium apple

95 kcal

0g protein

لبن زبادي يوناني (بدون سكر)

1 cup plain Greek yogurt

100 kcal

17g protein

Meal 2Grilled Protein + Salad + Small Carb

430 kcal

4:00 – 5:00 PM

فيليه فراخ مشوي أو سمك (200 جم)

200g grilled chicken or fish

220 kcal

44g protein

سلطة خضرا كبيرة (بدون كريمة)

Large green salad, no dressing

60 kcal

3g protein

أرز بني (نص كوب مطبوخ)

½ cup cooked brown rice

110 kcal

3g protein

ملعقة صغيرة زيت زيتون

1 tsp olive oil on salad

40 kcal

0g protein

Evening SnackLight Protein

106 kcal

7:00 – 8:00 PM

جبنة قريش (100 جم)

100g areesh cheese

70 kcal

12g protein

خيار وفلفل ألوان

Cucumber + bell pepper sticks

36 kcal

1g protein

💡 These 4 days rotate. You don't need to count calories obsessively — just follow the structure: protein at every meal, limited bread and rice, no sugar in drinks, and big salads to fill up without calories.