CoachCMFit
ESTEFANI
Nutrition Plan · Fat Loss Phase · 4-Week Cycle
Calories
1,400
week 1 target
Protein
135g
1g / lb goal weight
Carbs
97g
fuel for training
Fat
48g
hormones + recovery
155 lbs · Goal: 130 lbs · Coach Cristian Manzo
The Plan
4 Weeks. 4 Phases. Real Results.
This is not a generic meal plan. This is a wave-cut protocol built around YOUR body, YOUR schedule, and the foods you actually eat, including homemade Mexican food.
The plan cycles through four phases: an aggressive reset (Week 1), a moderate groove (Week 2), an intensified push (Week 3), and a controlled recovery (Week 4). This approach prevents your metabolism from adapting, keeps your energy up for training, and makes the whole thing sustainable.
After 4 weeks, we reassess with photos, measurements, and weight. Then we build the next cycle based on how your body responded.
Each week tells you exactly what to eat, how much, and the calorie and macro targets. Follow it and trust the process.
Week 1 · The Reset
Hard Cut. Build Momentum.
1,400 cal · 140P · 97C · 48F · Target: 2-3 lb loss
Week 1 is aggressive on purpose. You will drop water weight from cleaning up your diet, plus real fat. Expect the scale to move 2-4 lbs. No alcohol. No late night deviations. Strict adherence. Prove to yourself you can do it.
Boiled Eggs2 large
Turkey Bacon2 strips
Whole Wheat Toast1 slice
Avocado (on toast)¼
Coffeeblack or splash almond milk
P: 23g
C: 17g
F: 22g
Nonfat Greek Yogurt½ cup
Mixed Berries½ cup
Chia Seeds1 tsp
P: 15g
C: 17g
F: 2g
Think burrito bowl, not burrito. Same flavors, no tortilla tax.
Grilled Chicken Breast4 oz
Cooked White Rice⅓ cup
Fajita Veggies (peppers + onions)1 cup
Pico de Gallo2 tbsp
Hot Sauceto taste
P: 38g
C: 23g
F: 4g
Whey Protein Powder1 scoop
Banana½ medium
Water + Iceblend
P: 27g
C: 18g
F: 2g
Baked Salmon4 oz
Mixed Greens Salad2 cups
Roasted Broccoli½ cup
Lemon + Olive Oil Drizzle1 tsp oil
P: 24g
C: 10g
F: 17g
This replaces chips and cookies. Eat it every night. It is part of the plan.
Low-Fat Cottage Cheese½ cup
Strawberries, sliced½ cup
Cinnamonsprinkle
P: 13g
C: 12g
F: 1g
Day Total1,400 cal
Protein140g
Carbs97g
Fat48g
Week 2 · The Groove
Find Your Rhythm.
1,600 cal · 147P · 148C · 43F · Moderate deficit
Week 2 eases up. You earned it. Calories come up to 1,600, mostly through extra carbs. You can have 1-2 drinks this week (budgeted). One flexible Mexican meal on the weekend using the playbook below. This week is about finding a pace you can sustain.
Boiled Eggs2 large
Turkey Bacon2 strips
Whole Wheat Toast1 slice
Avocado (on toast)¼
Coffeesplash almond milk
P: 21g
C: 17g
F: 23g
Nonfat Greek Yogurt¾ cup
Banana, sliced½ medium
P: 18g
C: 22g
F: 0g
Grilled Chicken Breast4 oz
Cooked White Rice½ cup
Black Beans¼ cup
Fajita Veggies1 cup
Pico de Gallo3 tbsp
P: 38g
C: 40g
F: 5g
Whey Protein Powder1 scoop
Banana1 medium
Frozen Mango¼ cup
Water + Iceblend
P: 27g
C: 33g
F: 2g
Grilled Flank Steak4 oz
Cooked White Rice⅓ cup
Mixed Greens Salad2 cups
Roasted Veggies½ cup
Salsa + Lime2 tbsp
P: 30g
C: 22g
F: 12g
Low-Fat Cottage Cheese½ cup
Mixed Berries½ cup
Cinnamonsprinkle
P: 13g
C: 14g
F: 1g
Day Total1,600 cal
Protein147g
Carbs148g
Fat43g
Week 3 · The Push
Finish Strong.
1,350 cal · 147P · 89C · 40F · Target: push through the plateau
Week 3 is the hardest week. Calories drop to 1,350. This is where the real fat loss happens. Add a 20-minute walk on your rest day or after training. Tighten up any areas that slipped in Week 2. One week. All in.
Egg Whites + 1 Whole Egg (scrambled)3 whites + 1 whole
Turkey Bacon2 strips
Avocado¼
Coffeeblack
P: 29g
C: 3g
F: 15g
Nonfat Greek Yogurt½ cup
Small Apple, sliced1
P: 13g
C: 18g
F: 0g
Same bowl as Week 1 but with less rice. Load up on veggies to keep the volume.
Grilled Chicken Breast5 oz
Cooked White Rice¼ cup
Fajita Veggies1.5 cups
Pico de Gallo3 tbsp
P: 42g
C: 28g
F: 5g
Whey Protein Powder1 scoop
Frozen Strawberries⅓ cup
Water + Iceblend
P: 26g
C: 18g
F: 1g
Baked Salmon4 oz
Mixed Greens Salad2 cups
Roasted Zucchini½ cup
Lemon + Olive Oil1 tsp oil
P: 24g
C: 10g
F: 18g
Low-Fat Cottage Cheese½ cup
Mixed Berries½ cup
Cinnamonsprinkle
P: 13g
C: 12g
F: 1g
Day Total1,350 cal
Protein147g
Carbs89g
Fat40g
After Week 3: You transition into Week 4 (Recovery). This is where you find your sustainable pace before we reassess and build the next cycle.
Week 4 · The Recovery
Find Your Sustainable Pace.
1,500 cal · 142P · 120C · 43F · Target: 1 lb/week loss
Week 4 brings calories back up to 1,500. This is a steady 500-calorie deficit, exactly 1 lb per week pace. The first 3 weeks built your discipline and showed what is possible. Week 4 proves you can do this long-term. This is closer to what your everyday eating will look like between cycles.
Boiled Eggs2 large
Turkey Bacon2 strips
Whole Wheat Toast1 slice
Avocado (on toast)¼
Coffeesplash almond milk
P: 21g
C: 17g
F: 22g
Nonfat Greek Yogurt¾ cup
Strawberries, sliced½ cup
Chia Seeds1 tsp
P: 17g
C: 17g
F: 1g
Same bowl framework. Measured portions. Load up on veggies and salsa.
Grilled Chicken Breast4 oz
Cooked White Rice⅓ cup
Black Beans¼ cup
Fajita Veggies1 cup
Pico de Gallo + Hot Sauceto taste
P: 37g
C: 34g
F: 5g
Whey Protein Powder1 scoop
Banana½ medium
Water + Iceblend
P: 26g
C: 18g
F: 2g
Grilled Flank Steak4 oz
Cooked White Rice⅓ cup
Mixed Greens Salad2 cups
Roasted Veggies½ cup
Salsa + Lime2 tbsp
P: 28g
C: 22g
F: 11g
Low-Fat Cottage Cheese½ cup
Mixed Berries½ cup
Cinnamonsprinkle
P: 13g
C: 12g
F: 2g
Day Total1,500 cal
Protein142g
Carbs120g
Fat43g
After Week 4: Reassess. Weigh in, measurements, photos. We build the next 4-week cycle based on how your body responded. If you hit your targets, we keep pushing. If something needs adjusting, we adjust.
Quick Swaps
Bored of a Meal? Swap It.
These are drop-in replacements. Same calorie range, same macro balance. Pick one when you need variety. Everything else on your plan stays the same.
Breakfast Swaps
Use these in place of any breakfast across the 4 weeks. Match the calorie target for that week.
Scrambled Eggs2 large
Spinach (wilted in)½ cup
Turkey Bacon2 strips
Whole Wheat Toast1 slice
Coffeeblack or splash almond milk
P: 23g
C: 15g
F: 20g
Cook oats, stir in protein powder while warm. Top with banana and cinnamon.
Rolled Oats½ cup (dry)
Whey Protein Powder1 scoop
Banana½ medium
Cinnamonsprinkle
P: 30g
C: 40g
F: 5g
Snack Swaps
Use in place of any mid-morning snack.
Hard Boiled Eggs2 large
Small Apple1
P: 13g
C: 20g
F: 10g
Deli Turkey (low sodium)3 oz
Cucumber Slices1 cup
Mustardto taste
P: 18g
C: 3g
F: 2g
Lunch Protein Swaps
Same bowl, same veggies, same rice. Just swap the protein. Use the same oz listed in your plan.
Grilled Chicken
→ Shrimp (same oz)
Grilled Chicken
→ Ground Turkey 93/7 (same oz)
Shake & Smoothie Swaps
Use in place of any post-workout shake or smoothie.
Whey Protein Powder1 scoop
Mixed Berries (frozen)½ cup
Water + Iceblend
P: 26g
C: 14g
F: 1g
Chocolate Whey Protein1 scoop
PB2 (powdered peanut butter)1 tbsp
Water + Iceblend
P: 28g
C: 10g
F: 3g
Dinner Protein Swaps
Same plate setup, same veggies, same salad. Just swap the protein. Use the same oz listed in your plan.
Salmon
→ Tilapia or Chicken Breast
Flank Steak
→ Chicken Breast or Shrimp
Your Mexican Food Playbook
Eat Mexican, Stay on Track.
Mexican food is not the enemy. It is part of your culture and your family. The goal is not to eliminate it. The goal is to eat it smart. Here is how.
When You Can Use This Playbook
Week 1
No Mexican meals. Strict reset. Family cooks, you eat from the plan.
Week 2
1 Mexican meal on the weekend. Any recipe below. Bank carbs earlier in the day.
Week 3
Pozole only (280 cal, fits under your dinner). No tacos or carne asada this week.
Week 4
1 Mexican meal on the weekend. Any recipe below. Use the plate method.
The Plate Method
At every family dinner, build your plate using this ratio:
Half the Plate
Protein
Chicken, steak, shrimp, fish
¼ Plate
Veggies
Peppers, salsa, cabbage
¼ Plate
Carbs
Rice, tortillas, beans
Measured
Fats
2 tbsp avocado, 1 tbsp cheese
Free foods: Pico de gallo, fresh salsa, lime, cilantro, jalapenos, radish, cabbage, hot sauce (Valentina, Tapatio, Cholula). Load up on these. They are nearly zero calories and add all the flavor.
Smart Swaps
| Instead of |
Try |
You Save |
| Flour tortilla (150 cal) |
Corn tortilla (60 cal) |
90 cal each |
| 80/20 ground beef (230 cal) |
Ground turkey 93/7 (170 cal) |
60 cal per 3 oz |
| Refried beans w/ lard (130 cal) |
Black beans from scratch (110 cal) |
20 cal + less fat |
| Chips + queso (400 cal) |
Jicama + salsa (70 cal) |
330 cal |
| Full burrito (1,000+ cal) |
Burrito bowl (500 cal) |
500+ cal |
| Cheese enchiladas (535 cal) |
Chicken enchiladas, red sauce (400 cal) |
135 cal + more protein |
| Mexican rice 1 cup (250 cal) |
Measured ½ cup plain rice (100 cal) |
150 cal |
Family Recipes That Fit the Plan
Use these on your scheduled Mexican meal nights: Week 2 and Week 4 weekends, or pozole in Week 3. Cook for the whole family. You eat the same food, just measured portions.
Marinate chicken in lime, garlic, cumin, chili powder. Grill and slice.
Grilled Chicken Breast4 oz per person
Corn Tortillas2 small
Pico de Gallo½ cup
Avocado¼ (measured)
Lime + Cilantrofresh
Your plate: Weigh 4 oz chicken. 2 corn tortillas max. Load pico and lime. Family can take more.
P: 38g
C: 32g
F: 12g
Use flank steak (leaner than skirt). Marinate overnight in citrus-garlic-cumin.
Grilled Flank Steak4 oz
Cooked Rice (measured)⅓ cup
Grilled Peppers + Onions1 cup
Fresh Salsa + Limegenerous
Your plate: 4 oz steak weighed before plating. Small rice. Fill up on grilled veggies and salsa.
P: 32g
C: 28g
F: 14g
Pozole is one of the most macro-friendly Mexican meals. It is broth-based and filling.
Chicken Breast (in broth)shredded, ~4 oz
Hominy (drained)½ cup
Low-Sodium Chicken Broth2 cups
Toppings: Cabbage, Radish, Lime, Oreganoload up (free)
Queso Fresco1 tbsp (20 cal)
Your plate: 2 full cups. Top with cabbage, radish, lime. Skip sour cream. Family adds what they want.
P: 28g
C: 24g
F: 6g
Build a bowl bar on the counter. Everyone assembles their own. You measure yours.
Seasoned Ground Turkey4 oz
Black Beans¼ cup
Cooked Rice (or cauliflower rice)½ cup rice or 1 cup cauli rice
Fajita Peppers + Onions½ cup
Pico de Gallo¼ cup
Avocado2 tbsp
Your plate: Use cauliflower rice base to save 150 cal. Measure the turkey and avocado. Family uses regular rice.
P: 34g
C: 42g
F: 14g
Weekend Mexican Meal Strategy
When you have a family Mexican dinner on the weekend: Eat lighter earlier in the day. Keep breakfast and lunch lean and high-protein (eggs, Greek yogurt, chicken salad). Bank your carbs and fats for dinner. This lets you eat a real family meal (measured portions, using the plate method) without blowing your weekly targets.
Your Drink Rules
What Goes in the Cup Matters.
Coffee
You can keep your coffee. But audit what goes in it. Hidden calories from creamer and sugar add up fast.
| What You Add |
Calories |
| Black coffee | 5 cal |
| Splash of almond milk (unsweetened) | 3 cal |
| 1 tbsp half and half | 20 cal |
| 1 tbsp flavored creamer | 35 cal |
| 1 tbsp sugar | 48 cal |
| Starbucks grande latte (2% milk) | 190 cal |
The rule: Black or with a splash of unsweetened almond milk. If you need sweetness, use a zero-calorie sweetener or a tiny bit of sugar-free creamer. Cap at 50 calories from coffee per day. Two cups of coffee with flavored creamer and sugar can silently cost you 200+ calories.
Alcohol
Not eliminated, but budgeted. Here is your drink menu.
| Drink |
Calories |
| Tequila + soda + lime | ~100 cal |
| Vodka soda | ~95 cal |
| Light beer | ~100 cal |
| Glass of wine (5 oz) | ~120 cal |
| Skinny margarita (fresh lime) | ~150 cal |
| Classic margarita (with mix) | ~250 cal |
| Frozen margarita | ~400 cal |
Drink Budget Rules
1
Week 1 (hard cut): No alcohol.
2
Week 2 (moderate): Max 2 drinks. Tequila soda is your go-to.
3
Week 3 (push): Max 1 drink, or skip entirely.
4
Week 4 (recovery): Max 2 drinks. You have more calorie room this week.
5
If you drink, eat lighter at one meal that day. Bank the calories.
Water
You are already at 8+ cups. Good. Your target is half your body weight in ounces: 77 oz minimum (about 10 cups). On training days, aim for 90-100 oz. Drink a full glass before every meal. It helps with fullness.
The Late Night Fix
Why the Evening Snack Exists.
Your late night chips and cookies are not a willpower problem. They are a planning problem. You eat them because nothing else is available at 10 PM and your brain wants a reward after a long day.
The fix: a planned, structured snack built INTO your calorie target. It is already counted. It is your dessert. If you eat it, you do not need chips.
The cottage cheese + berries + cinnamon combo works because cottage cheese is casein protein (slow-digesting), which keeps you full through the night and supports muscle recovery while you sleep.
Swap Options
Rotate these when you want variety. All under 150 calories.
Low-Fat Cottage Cheese½ cup
Mixed Berries½ cup
Cinnamonsprinkle
P: 13g
C: 12g
F: 1g
Nonfat Greek Yogurt½ cup
Drizzle of Honey1 tsp
Strawberries3-4 sliced
P: 12g
C: 18g
F: 0g
Mix casein with just enough water to make a thick pudding. Refrigerate 10 min.
Casein Protein Powder1 scoop
Waterjust enough to thicken
P: 24g
C: 6g
F: 2g
Turkey Meat Stick (Chomps)1 stick
Cucumber Slices1 cup
Tajinto taste
P: 10g
C: 5g
F: 5g
Grocery List
Tap to Check Off.
Covers all 4 weeks. Buy weekly, not all at once (produce stays fresh).
Proteins
Chicken breast (boneless, skinless) - 3 lbs
Ground turkey 93/7 - 1 lb
Low-fat cottage cheese - 2 containers
Nonfat Greek yogurt (plain) - large tub
Turkey meat sticks (Chomps or similar)
Carbs
Whole wheat bread - 1 loaf
Corn tortillas - 1 package
Black beans (canned or dried) - 2 cans
Veggies & Greens
Bell peppers (mixed colors) - 4-5
Mixed greens / spring mix - 2 bags
Tomatoes - 4-5 (for pico)
Cabbage - 1 head (for pozole)
Fruits
Mixed berries (fresh or frozen) - 2 bags
Frozen mango chunks - 1 bag
Fats & Pantry
Queso fresco - small block
Casein protein powder (optional)
Low-sodium chicken broth - 2 cartons
Canned hominy - 1 can (for pozole)
Salsa (jarred, for quick use)
Spices & Sauces
Hot sauce (Valentina or Tapatio)
Supplements
What to Keep. What to Know.
Whey Protein Powder
1 scoop daily (post-workout)
Essential for hitting your 135g protein target. Non-negotiable on a cut.
Creatine Monohydrate
3-5g daily, any time, with water
Keep taking it during the cut. Creatine protects your muscle, supports training intensity, and helps you stay strong in a deficit. Your scale may go up 2-3 lbs initially from water stored in muscle tissue. That is not fat. It is your muscles staying hydrated and fueled.
Pre-Workout
As needed before training
Keep it. But check the label for sugar content. Some pre-workouts have 20-30g sugar per serving, which is 80-120 hidden calories. Switch to a sugar-free version if yours has sugar.
Collagen Peptides
10-15g daily, in coffee or shake
Good for skin elasticity, joint health, and hair. Especially beneficial post-surgery for skin recovery. Keep taking it.
Fat Burner
Your call, but here is the truth
Fat burners do not create a calorie deficit. At best, the caffeine in them helps you burn an extra 50-100 calories per day. That is less than one tablespoon of peanut butter. The deficit IS the fat burner. This plan IS the fat burner. You can keep taking it if it makes you feel good, but set your expectations: it is not doing the heavy lifting. The food plan is. The strongest ingredient in most fat burners is caffeine, and you already drink coffee.
The Rules
Non-Negotiables.
Live by These
01
Protein at every meal. No exceptions.
02
The planned evening snack IS your dessert. If you eat it, you do not need chips.
03
If you miss a meal, do not skip and double up later. Just hit the next meal on schedule.
04
Weigh yourself once per week. Same day, same conditions (morning, after bathroom, before food). Do not obsess over daily fluctuations.
05
One bad meal does not ruin the week. Get back on track at the NEXT meal, not next Monday.
06
Mexican food is not the enemy. How much of it you eat is.
07
Water before every meal. It helps with fullness and you are already good at this.
08
Sleep is part of the plan. Aim for 7.5+ hours. Cortisol from poor sleep makes fat loss harder, especially for women.
Weekly Check-In
Answer These Every Week.
Send your answers to Coach Cristian at the end of each week. This is how we adjust your plan.
1
How many meals did you follow as planned this week? (out of 7 days)
2
Did you have any late night eating outside the plan? If yes, what and when?
3
How is your energy during workouts? (1-10)
4
Any cravings you are struggling with?
5
Current weight this morning (weigh on same day, same time, after bathroom, before eating)
“The plan is not about perfection. It is about consistency. Hit your protein, follow the structure, and trust the process. The body follows.”
Coach Cristian · CoachCMFit