CoachCMFit Nutrition

ESTEFANI

Fat Loss Plan

Current

145 lbs

Goal

140 lbs

Daily Cals

1,450

Rate

1 lb/wk

How to Use This Plan

The Basics

Your daily target: 1,450 calories. That's a 500-calorie deficit from what your body burns. Stick to it and you lose about 1 lb per week. No starving. No crazy restrictions. Just consistency.

How the Meals Work

You have 5 meals per day. Each meal has 3 options (A, B, C). Pick one per meal, mix and match however you want. All options are calorie-matched so any combination keeps you at ~1,450 for the day.

Tap 📷 See photo under any option to see what the meal looks like.

What Each Tab Does

Meals Your 5 daily meals with 3 options each

Rules 10 rules that make this plan work

Swaps Trade any protein, carb, or fat for another

Drinks & Freebies Coffee guide + zero-calorie foods and drinks

Eating Out What to order at Chipotle, Mexican, sit-down

Grocery Weekly shopping list with checkboxes

Tools You Need

Portion control is the difference between losing weight and guessing. These three tools make it easy.

Food Scale Buy on Amazon

Weigh your protein (chicken, steak, turkey). 5 oz raw looks different every time. The scale doesn't lie.

Measuring Cups Buy on Amazon

Use for rice, oats, beans, yogurt. 1/2 cup of rice is smaller than you think.

Measuring Spoons Buy on Amazon

Use for peanut butter, olive oil, creamer, sour cream. 1 tablespoon of PB is not a heaping scoop.

One More Thing

This plan is built around foods you already eat. No weird ingredients, no separate cooking from your family. Same meals, smarter portions. You got this.

Daily Targets

Calories

1,450

Protein

130g

Carbs

130g

Fat

48g

Pick one option (A, B, or C) per meal. Mix and match however you want. Tap 📷 See photo under any option to see what it looks like. Coffee creamer is already budgeted into breakfast.

Breakfast

~320 cal

▾

325 CAL

Coffee with 2 tbsp Chobani creamer + 3 scrambled egg whites and 1 whole egg + 1 slice whole wheat toast with 1/4 avocado

See photo

22g P 24g C 14g F

335 CAL

Coffee with 2 tbsp Chobani creamer + protein shake (1 scoop whey + 8 oz almond milk + 1 banana)

See photo

26g P 38g C 8g F

335 CAL

Coffee with 2 tbsp Chobani creamer + overnight oats (1/3 cup oats + 1 scoop protein powder + 1/2 cup almond milk + 1/2 cup berries)

See photo

28g P 38g C 8g F

*Coffee creamer is budgeted in. 2 tbsp Chobani Sweet Cream = 70 cal. Every morning. Non-negotiable.*

*Alternatives: Nutpods Original (10 cal/tbsp), Califia Farms Better Half (15 cal/tbsp), or Silk Sweet & Creamy (25 cal/tbsp). Any of these save you 20-50 cal if you want to reallocate.*

Lunch

~380 cal

▾

385 CAL

Chicken fajita bowl: 5 oz grilled chicken + 1/2 cup rice + sauteed peppers and onions + salsa + 1 tbsp sour cream

See photo

35g P 35g C 11g F

375 CAL

Steak tacos: 5 oz carne asada + 2 corn tortillas + pico de gallo + squeeze of lime + cilantro

See photo

33g P 24g C 16g F

380 CAL

Salmon salad: 5 oz baked salmon + mixed greens + 1/4 avocado + cherry tomatoes + 2 tsp olive oil + squeeze of lemon

See photo

30g P 8g C 22g F

These meals work for the whole family. Same base, you just portion differently.

Afternoon Snack

~200 cal

▾

190 CAL

1 protein bar (Quest or similar)

See photo

20g P 17g C 7g F

190 CAL

1 cup Greek yogurt + 1/4 cup berries

See photo

20g P 18g C 5g F

190 CAL

1 apple + 1 string cheese

See photo

8g P 25g C 6g F

Keep a protein bar in your bag. When you're running around with the kids, this saves you from the drive-through.

Dinner

~380 cal

▾

395 CAL

Chicken burrito bowl: 5 oz shredded chicken + 1/2 cup black beans + 1/3 cup rice + salsa + lettuce + squeeze of lime

See photo

38g P 35g C 6g F

385 CAL

Carne asada plate: 5 oz flank steak + roasted veggies (zucchini, bell pepper, 1 tsp olive oil) + 1/2 cup rice

See photo

34g P 30g C 12g F

380 CAL

Ground turkey lettuce wraps: 6 oz ground turkey (93%) + butter lettuce + diced tomato + 1/4 avocado + hot sauce + 1/2 cup rice on the side

See photo

33g P 27g C 15g F

Cook once, eat twice. Make enough chicken or steak for lunch AND dinner.

Evening Snack

~170 cal

▾

165 CAL

1/2 cup Halo Top ice cream + 5 dark chocolate chips

See photo

6g P 19g C 4g F

180 CAL

1 cup cottage cheese + cinnamon

See photo

24g P 8g C 5g F

160 CAL

Protein mug cake: 1 scoop protein powder + 1 egg white + 2 tbsp water, microwave 60 seconds

See photo

27g P 5g C 3g F

This slot replaces the chips and cookies. It's planned, it's portioned, and it kills the craving. You're not cheating. This IS the plan. Friday-Sunday: if you're having drinks, SKIP this snack. That frees up ~170 cal for 2 drinks. See the Alcohol Rule in Rules tab.

Your Rules

Protein first, always. 130g per day. If you hit nothing else, hit protein. It protects your muscle while you lose fat and keeps you full longer.

Eat every 3-4 hours. 5 meals keeps blood sugar steady. Skipping meals leads to binging later. The evening snack prevents the late-night raid.

Your coffee creamer is budgeted in. 2 tbsp Chobani Sweet Cream (70 cal) every morning. It's in the plan. Enjoy it guilt-free.

Cook once, eat twice. Grill chicken or steak for dinner, use leftovers for tomorrow's lunch. You already meal prep. This just makes it strategic.

The evening snack is your weapon. Chips and cookies at 10 PM killed your deficit before. Now you have a planned 170-cal slot that handles the craving. Use it.

Water: half your bodyweight in ounces. That's 73 oz (about 9 cups). Carry a bottle. Sip all day.

Family meals still work. Same base meals for everyone. You just portion yours to hit your numbers. No separate cooking needed.

Weigh yourself weekly, same day, same time. Morning, after bathroom, before eating. Compare week to week, not day to day. Daily fluctuations are normal.

If you miss a meal, don't make up calories later. Just eat the next scheduled meal. Doubling up leads to overeating.

Alcohol rule: Friday through Sunday only. Skip the evening snack (~170 cal). That covers 2 drinks. Best picks: tequila soda with lime (~97 cal), vodka soda (~97 cal), light beer (~100 cal), or a glass of wine (~120 cal). No sugary mixers, no frozen drinks, no margarita mixes. 2 drinks max per night. Your deficit still holds.

Daily Macro Targets

Calories 1,450

Protein 130g

Carbs 130g

Fat 48g

Water 73 oz / day

How This Plan Works

Your TDEE (maintenance) ~1,950 cal

Daily deficit 500 cal

Weekly deficit 3,500 cal

Expected loss 1 lb/week

Slow and steady. No starving, no depleted energy, no lost strength. You'll feel better training, recover faster, and still lose fat every week.

Quick Swaps

Same calories, different foods. Swap anything below into the matching meal slot when you need variety.

Protein Swaps (~165 cal each)

Pick any one. Same calories, same portion logic. Swap freely in any meal.

5 oz chicken breast 165 cal / 31g P

5 oz ground turkey (93%) 170 cal / 25g P

5 oz flank steak 175 cal / 32g P

4 oz salmon 160 cal / 23g P

5 oz tilapia 145 cal / 30g P

4 oz pork tenderloin 155 cal / 26g P

5 oz shrimp 140 cal / 33g P

93% lean ground beef (4 oz) 170 cal / 22g P

Carb Swaps (~100 cal each)

All roughly 100 calories. Swap any carb source in your meals for another on this list.

1/2 cup white rice 103 cal / 22g C

1/2 cup brown rice 108 cal / 22g C

1 small baked potato (5 oz) 110 cal / 26g C

1 small sweet potato (5 oz) 103 cal / 24g C

2 corn tortillas 100 cal / 20g C

1 flour tortilla (6-inch) 90 cal / 15g C

1/2 cup black beans 115 cal / 20g C

1/2 cup pinto beans 120 cal / 22g C

1 slice whole wheat toast 70 cal / 12g C

1/3 cup oats (dry) 100 cal / 18g C

Fat Swaps (~45 cal each)

All roughly 45 calories. Swap freely. PB2 is a calorie saver if you want to use the difference elsewhere.

1/4 avocado 60 cal / 5g F

1 tsp olive oil 40 cal / 5g F

1 tbsp sour cream 25 cal / 2.5g F

2 tbsp plain Greek yogurt 20 cal / 1g F

1 tbsp peanut butter 95 cal / 8g F

2 tbsp PB2 powder 60 cal / 1.5g F

1 string cheese 80 cal / 6g F

10 almonds 70 cal / 6g F

Drinks & Freebies

Everything here is under 15 calories or free. Use these to add flavor, variety, and volume to your meals without touching your calorie budget.

Coffee Guide

Black coffee 5 cal

The best option. Zero guilt. Add cinnamon for flavor (0 cal).

Chobani Sweet Cream (2 tbsp) 70 cal

Nutpods Original (2 tbsp) 20 cal

Califia Farms Better Half (2 tbsp) 30 cal

Silk Sweet & Creamy (2 tbsp) 50 cal

Switching from Chobani to Nutpods saves 50 cal/day. That's 350 cal/week.

Starbucks Orders (under 130 cal)

Iced Coffee, Grande, splash of oat milk + sugar-free vanilla ~40 cal

Caffè Americano, Grande, splash of cream + 1 pump sugar-free mocha ~50 cal

Iced Shaken Espresso, Grande, with almond milk + sugar-free vanilla (no classic syrup) ~80 cal

Avoid anything "blended" or "frappuccino." A Grande Caramel Frappuccino is 380 cal. That's an entire meal. Always ask for sugar-free syrups and skip whipped cream.

Zero-Calorie Drinks

Drink as much as you want. These don't count against your calories.

Water / sparkling water 0 cal

Topo Chico / La Croix 0 cal

Unsweetened iced tea / hot tea 0 cal

Diet soda (Diet Coke, Coke Zero) 0 cal

Crystal Light / Mio drops 0-5 cal

Celsius (energy drink) 10 cal

Gatorade Zero 0 cal

Free Condiments & Seasonings

Use freely on any meal. These add flavor without adding calories.

Hot sauce (Tapatio, Cholula, Valentina) 0 cal

Salsa (store-bought) 5 cal/tbsp

Mustard (yellow or Dijon) 0-5 cal

Soy sauce / coconut aminos 5-10 cal/tbsp

Vinegar (any type) 0-3 cal

Lemon / lime juice 5 cal/tbsp

Sugar-free ketchup 5 cal/tbsp

Walden Farms dressings 0 cal

Garlic powder, onion powder, cumin, chili powder 0 cal

Everything bagel seasoning 0 cal

Cinnamon 0 cal

Free Foods (eat anytime)

Under 15 calories per serving. Eat these when you're hungry between meals without counting them.

Pickles 5 cal

Celery sticks 6 cal/stalk

Cucumber slices 8 cal/half

Lettuce (any type) 5 cal/cup

Jalapeños / banana peppers 4 cal each

Radishes 1 cal each

Sugar-free Jello cups 5-10 cal

Eating Out

Life happens. You're going to eat out. The goal: keep lunch orders around 380 cal and dinner around 380 cal, matching what your meal prep would have been.

Disclaimer

Restaurant portions are almost always bigger than what you'd serve at home. Calorie counts on menus can be off by 20-30%. Eating out will likely put you over your target even with smart choices. That's OK once or twice a week. It's NOT OK 5 days a week. The meal prep IS the plan. Eating out is the exception, not the rule.

Chipotle (~380-420 cal)

~380 CAL

Burrito bowl: chicken + fajita veggies + lettuce + pico de gallo + half scoop rice. NO cheese, no sour cream, no guac, no tortilla.

~400 CAL

Salad: steak + fajita veggies + pico de gallo + 1/2 scoop black beans + romaine. Dressing on the side, use half.

~420 CAL

3 tacos (soft corn tortillas): chicken + pico de gallo + lettuce. Skip the sides.

Any Mexican Restaurant (~380-450 cal)

~380 CAL

Grilled chicken or steak with a side of veggies. Ask for no rice, no beans, or get them on the side and take half. Skip the chips and tortillas.

~400 CAL

2-3 street tacos (corn tortillas, meat, onion, cilantro). Simple. No loaded burritos, no enchiladas smothered in cheese.

Sit-Down Restaurant (~380-450 cal)

~400 CAL

Grilled chicken breast or salmon + steamed veggies or side salad. Ask for no butter on the protein, dressing on the side.

~420 CAL

Steak (6 oz sirloin or filet) + steamed broccoli or asparagus. No loaded baked potato, no creamy sides.

~380 CAL

Grilled shrimp or fish tacos (corn tortillas, no fried batter). Ask for salsa instead of crema.

Universal Rules for Eating Out

Protein first. Pick the protein, build around it. Chicken, steak, fish, shrimp.

Skip the bread basket and chips. Those are 300-500 cal before your meal even arrives.

Veggies over starches. Side salad or steamed veggies instead of fries, mashed potatoes, or rice.

Sauces and dressings on the side. Dip your fork, don't pour. Saves 100-200 cal easy.

Box half before you start. Restaurant portions are 2x what you need. Take the rest home for lunch tomorrow.

Weekly Grocery List

Covers all meal options for one week. Check off as you shop.

Protein

Chicken breast (2 lbs)

Alt: chicken thighs (fattier but cheaper, trim skin)

Flank steak / carne asada (1 lb)

Alt: sirloin tip steak (leaner, budget-friendly)

Ground turkey 93% lean (1 lb)

Alt: 93% lean ground beef (same macros, different flavor)

Salmon fillets (2)

Alt: tilapia fillets (lower cal, add 1 tsp olive oil)

Eggs (1 dozen)

Whey protein powder (if low)

Alt: Optimum Nutrition Gold Standard or Orgain Organic

Carbs & Produce

White rice (bag)

Alt: Minute brown rice (more fiber, same swap)

Corn tortillas (pack)

Alt: Mission Carb Balance tortillas (lower carb, higher fiber)

Whole wheat bread (1 loaf)

Alt: Dave's Killer Bread Thin Sliced (60 cal/slice vs 110)

Black beans (2 cans)

Bell peppers (3-4)

Onions (2)

Avocados (3)

Mixed greens (bag)

Bananas (bunch)

Berries (fresh or frozen)

Apples (3-4)

Dairy & Fats

Chobani Sweet Cream creamer

Alt: Nutpods Original (20 cal) or Califia Better Half (30 cal)

Greek yogurt (large tub)

Alt: Fage 0% (highest protein) or Two Good (80 cal, 12g protein)

Cottage cheese (tub)

Alt: Good Culture (cleaner ingredients, same macros)

Sour cream (small)

String cheese (pack)

Alt: Babybel Mini (70 cal, 5g P) or Sargento Balanced Breaks

Almond milk (carton)

Alt: Silk Unsweetened (30 cal/cup) or Oatly Original (120 cal/cup)

Snacks & Extras

Protein bars (box of 12)

Alt: Quest Bars (200 cal, 20g P) or Built Bars (130 cal, 17g P)

Halo Top ice cream (1 pint)

Alt: Yasso bars (100 cal, 5g P) or Nick's ice cream (lower cal)

Dark chocolate chips (small bag)

Peanut butter (jar) + PB2 powder

Get both: regular PB for cooking, PB2 powder for snacks (60 cal/2 tbsp vs 190 cal)

Salsa (jar)

Hot sauce

Limes (3-4)

Cilantro (bunch)

Rolled oats (if making overnight oats)