CoachCMFit
ESTEFANI
Nutrition Plan · Fat Loss Phase · 4-Week Cycle
Calories
1,400
week 1 target
Protein
146g
protein locked
Carbs
111g
fuel for training
Fat
36g
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. Eat the same meals every day for the entire week. When the next week starts, switch to that week's meals. Follow it and trust the process.
Reading your macros: P = Protein, C = Carbs, F = Fat. All numbers are in grams. You will need a kitchen food scale (around $10 on Amazon) for measuring protein portions in ounces.
Week 1 · The Reset
Hard Cut. Build Momentum.
1,400 cal · 146P · 111C · 36F · 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 avocado
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
Season chicken with cumin, chili powder, garlic, and lime juice before grilling.
Grilled Chicken Breast (seasoned)4 oz
Cooked White Rice⅓ cup
Grilled Fajita Veggies (peppers + onions)1 cup
Pico de Gallo2 tbsp
Valentina or Tapatioto taste
P: 38g
C: 23g
F: 4g
Whey Protein Powder1 scoop
Banana½ medium
Water + Iceblend
Rest days: Still drink this shake at the same time. You need the protein whether you trained or not.
P: 27g
C: 18g
F: 2g
Week 1 is strict. No avocado on tacos this week. Load up on pico and hot sauce.
Grilled Chicken Breast (shredded)4 oz
Corn Tortillas (small)2
Pico de Gallo¼ cup
Cilantro + Limefresh
Hot Sauceto taste
P: 30g
C: 24g
F: 5g
This replaces chips and cookies. Eat it every night. It is part of the plan. Want variety? Scroll down to the Late Night Fix section for 3 more options.
Low-Fat Cottage Cheese½ cup
Strawberries, sliced½ cup
Cinnamonsprinkle
P: 13g
C: 12g
F: 1g
Day Total1,400 cal
Protein146g
Carbs111g
Fat36g
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 avocado
Coffeesplash almond milk
P: 21g
C: 17g
F: 23g
Nonfat Greek Yogurt¾ cup
Banana, sliced½ medium
P: 18g
C: 22g
F: 0g
Season chicken with cumin, chili powder, garlic, lime. Beans add carbs for your moderate week.
Grilled Chicken Breast (seasoned)4 oz
Cooked White Rice½ cup
Black Beans¼ cup
Grilled Fajita Veggies1 cup
Pico de Gallo + Lime3 tbsp
P: 38g
C: 40g
F: 5g
Whey Protein Powder1 scoop
Banana1 medium
Frozen Mango¼ cup
Water + Iceblend
P: 27g
C: 33g
F: 2g
Marinate steak overnight in lime, garlic, cumin, and cilantro.
Grilled Flank Steak (carne asada)4 oz
Cooked White Rice⅓ cup
Grilled Peppers + Onions1 cup
Fresh 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 · 155P · 83C · 34F · 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 avocado
Coffeeblack
P: 29g
C: 3g
F: 15g
Nonfat Greek Yogurt½ cup
Small Apple, sliced1
P: 13g
C: 18g
F: 0g
Hardest week. Less rice, more veggies. Marinate steak in lime, garlic, cumin.
Grilled Flank Steak (seasoned)4 oz
Cooked White Rice¼ cup
Grilled Peppers + Onions1.5 cups
Fresh Salsa + Cilantro + Lime3 tbsp
P: 34g
C: 22g
F: 12g
Whey Protein Powder1 scoop
Frozen Strawberries⅓ cup
Water + Iceblend
P: 26g
C: 18g
F: 1g
Tightest week. No tortillas at dinner. Just chicken and veggies on a plate.
Grilled Chicken Breast (seasoned)5 oz
Grilled Peppers + Onions1.5 cups
Fresh Salsa3 tbsp
Cilantro + Limefresh
P: 40g
C: 10g
F: 5g
Low-Fat Cottage Cheese½ cup
Mixed Berries½ cup
Cinnamonsprinkle
P: 13g
C: 12g
F: 1g
Day Total1,350 cal
Protein155g
Carbs83g
Fat34g
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 · 122C · 40F · 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 avocado
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
Season ground turkey with cumin, chili powder, garlic powder, onion powder. Cook in a pan, break it up like taco meat.
Ground Turkey 93/7 (seasoned)4 oz
Cooked White Rice⅓ cup
Black Beans¼ cup
Grilled Fajita Veggies1 cup
Pico de Gallo + Hot Sauceto taste
P: 35g
C: 34g
F: 7g
Whey Protein Powder1 scoop
Banana½ medium
Water + Iceblend
P: 26g
C: 18g
F: 2g
Season tilapia with cumin, garlic powder, lime. Grill or pan-sear. Top with cabbage slaw.
Grilled Tilapia4 oz
Corn Tortillas (small)2
Shredded Cabbage + Cilantro Slaw½ cup
Pico de Gallo2 tbsp
Lime Squeezefresh
P: 30g
C: 24g
F: 6g
Low-Fat Cottage Cheese½ cup
Mixed Berries½ cup
Cinnamonsprinkle
P: 13g
C: 12g
F: 2g
Day Total1,500 cal
Protein142g
Carbs122g
Fat40g
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
Your One Swap Per Meal.
One alternative per meal. That is it. Same calories, same portion logic. Use these when you need a change, then go back to the plan.
Breakfast
Scrambled eggs + ½ cup spinach + 2 turkey bacon + 1 toast (instead of boiled eggs)
Snack
2 hard boiled eggs + 1 small apple (instead of yogurt + berries)
Lunch Protein
Swap chicken for shrimp (same oz, same bowl)
Dinner Protein
Swap chicken for shrimp, or steak for chicken (same portions)
Shake
Berry Blast: 1 scoop whey + ½ cup frozen berries + water (instead of banana shake)
No mixing and matching. Pick ONE swap when you need it, then go back to the plan the next day.
Your Mexican Food Playbook
Eat Mexican, Stay on Track.
Your plan already has Mexican-style meals built in. This section tells you exactly what to do on family dinner nights when the whole house is eating together.
Family Dinner Nights
Here is exactly what you eat each week when cooking for the family. No guessing.
Week 1
No family dinner swaps. Stick to your chicken tacos from the plan. If the family is cooking something else, eat your plan meal.
Week 2
Saturday dinner: Chicken Taco Night. Make it for the family. Your plate: 4 oz chicken, 2 corn tortillas, ¼ avocado, pico, lime (~400 cal). Eat lighter at breakfast and skip the snack that day.
Week 3
No family dinner swaps. This is your tightest week. Eat your chicken fajita plate from the plan. No tortillas, no extras.
Week 4
Saturday dinner: Turkey Burrito Bowls. Make it for the family. Your bowl: 4 oz turkey, ¼ cup beans, ½ cup rice, fajita veggies, pico, 2 tbsp avocado (~460 cal). Eat lighter that day.
The rule for family nights: Eat lighter earlier in the day. Keep breakfast and snack lean and high-protein. Bank your carbs and fats for dinner. This lets you eat the same food as your family with measured portions.
Smart Swaps
When cooking for the family, always use the smarter version:
| 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 |
| Mexican rice 1 cup (250 cal) |
Measured ½ cup plain rice (100 cal) |
150 cal |
Free foods: Pico de gallo, fresh salsa, lime, cilantro, jalapenos, radish, cabbage, hot sauce (Valentina, Tapatio, Cholula). Load up on these. Nearly zero calories.
Your Drink Rules
What Goes in the Cup Matters.
Coffee: Your Two Options
Option 1
Black coffee (5 cal)
Option 2
Coffee + splash of unsweetened almond milk (8 cal)
That is it. No creamer. No sugar. No flavored anything. If you need sweetness, add a zero-calorie sweetener (Stevia or Splenda). Two cups per day max. Your collagen peptides can go in your morning coffee.
Alcohol: Exact Instructions Per Week
Week 1
No alcohol. Zero. This is your hard reset.
Week 2
Saturday night only. 1 tequila + soda water + lime (100 cal) OR 1 glass of red wine (120 cal). Pick one. One drink, not two.
Week 3
No alcohol. This is your hardest week. Do not add empty calories.
Week 4
Saturday night only. Up to 2 drinks. Tequila soda or wine only. No margaritas, no beer, no mixed drinks.
If you drink, eat lighter at lunch that day. That is how you budget it. No exceptions.
Water
77 oz minimum (about 10 cups). Training days: 90-100 oz. Drink a full glass before every meal. It helps with fullness and you are already good at this.
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
Tilapia fillets - 1 lb (Week 4)
Liquid egg whites - 1 carton (Week 3)
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 (small) - 1 package
Black beans (canned or dried) - 2 cans
Veggies & Greens
Bell peppers (mixed colors) - 6-8
Tomatoes - 4-5 (for pico)
Cabbage - 1 small head (for fish taco slaw)
Spinach (baby) - 1 bag (for swap breakfast)
Fruits
Mixed berries (fresh or frozen) - 2 bags
Frozen mango chunks - 1 bag
Fats & Pantry
Casein protein powder (optional)
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