Calorie Target: 1100–1200 kcal per day
Fat Loss Goal: 1–1.5 kg per week
Recommended Activity Level: Moderate (minimum 3 sessions per week, 60 minutes each)
Plan Duration: 30 days (reusable and repeatable)

What’s Included:

• A full 30-day meal plan with daily breakfast, lunch, dinner, and two snacks

• Detailed macronutrient breakdown for each day (calories, protein, carbohydrates, fats)

• Scalable portions measured after cooking

• Practical food substitutions for protein and carbohydrate sources

• Straightforward and accessible ingredients

• Nutrition guidelines and tips to maximize fat loss

• Flexible structure—start on any day, repeat preferred menus

Who this is for:
This plan is ideal for individuals weighing between 55 – 71 kg who are looking to follow a scientifically structured calorie deficit to achieve consistent fat loss while preserving muscle mass.

Important Notes:

• Meals must be followed exactly per day (no mixing from different days)

• Only use calorie-free sauces, herbs, and condiments

• This plan is not a substitute for medical advice; consult a healthcare provider if needed

Available as an instant digital download upon purchase.
For questions or assistance, visit: shapeupfitnessllc.com/contact-us

Calorie Target: 1400–1500 kcal per day
Fat Loss Goal: 1–1.5 kg per week
Recommended Activity Level: Moderate (minimum 3 sessions per week, 60 minutes each)
Plan Duration: 30 days (reusable and repeatable)

What’s Included:

• A full 30-day meal plan with daily breakfast, lunch, dinner, and two snacks

• Detailed macronutrient breakdown for each day (calories, protein, carbohydrates, fats)

• Scalable portions measured after cooking

• Practical food substitutions for protein and carbohydrate sources

• Straightforward and accessible ingredients

• Nutrition guidelines and tips to maximize fat loss

• Flexible structure—start on any day, repeat preferred menus

Who this is for:
This plan is ideal for individuals weighing between 72 – 85 kg who are looking to follow a scientifically structured calorie deficit to achieve consistent fat loss while preserving muscle mass.

Important Notes:

• Meals must be followed exactly per day (no mixing from different days)

• Only use calorie-free sauces, herbs, and condiments

• This plan is not a substitute for medical advice; consult a healthcare provider if needed

Available as an instant digital download upon purchase.
For questions or assistance, visit: shapeupfitnessllc.com/contact-us

Calorie Target: 1700–1900 kcal per day
Fat Loss Goal: 1–1.5 kg per week
Recommended Activity Level: Moderate (minimum 3 sessions per week, 60 minutes each)
Plan Duration: 30 days (reusable and repeatable)

What’s Included:

• A full 30-day meal plan with daily breakfast, lunch, dinner, and two snacks

• Detailed macronutrient breakdown for each day (calories, protein, carbohydrates, fats)

• Scalable portions measured after cooking

• Practical food substitutions for protein and carbohydrate sources

• Straightforward and accessible ingredients

• Nutrition guidelines and tips to maximize fat loss

• Flexible structure—start on any day, repeat preferred menus

Who this is for:
This plan is ideal for individuals weighing between 86 – 100 kg who are looking to follow a scientifically structured calorie deficit to achieve consistent fat loss while preserving muscle mass.

Important Notes:

• Meals must be followed exactly per day (no mixing from different days)

• Only use calorie-free sauces, herbs, and condiments

• This plan is not a substitute for medical advice; consult a healthcare provider if needed

Available as an instant digital download upon purchase.
For questions or assistance, visit: shapeupfitnessllc.com/contact-us

Calorie Target: 2000–2200 kcal per day
Fat Loss Goal: 1–1.5 kg per week
Recommended Activity Level: Moderate (minimum 3 sessions per week, 60 minutes each)
Plan Duration: 30 days (reusable and repeatable)

What’s Included:

• A full 30-day meal plan with daily breakfast, lunch, dinner, and two snacks

• Detailed macronutrient breakdown for each day (calories, protein, carbohydrates, fats)

• Scalable portions measured after cooking

• Practical food substitutions for protein and carbohydrate sources

• Straightforward and accessible ingredients

• Nutrition guidelines and tips to maximize fat loss

• Flexible structure—start on any day, repeat preferred menus

Who this is for:
This plan is ideal for individuals weighing over 100 kg who are looking to follow a scientifically structured calorie deficit to achieve consistent fat loss while preserving muscle mass.

Important Notes:

• Meals must be followed exactly per day (no mixing from different days)

• Only use calorie-free sauces, herbs, and condiments

• This plan is not a substitute for medical advice; consult a healthcare provider if needed

Available as an instant digital download upon purchase.
For questions or assistance, visit: shapeupfitnessllc.com/contact-us