Vitality Fitness 7-Day Meal Plan for Your

Transformation

Hey Sabiha,

This is Coach Allen from Vitality Fitness, and I’ve designed this 7-day meal plan specifically
for you. Our goal is to transition your body from an endomorphic state to a mesomorphic
one, helping you lose 1 to 1.5 kg per week while maintaining your strength and energy levels.

✅
This plan ensures that:​

✅
You burn fat efficiently while preserving muscle​

✅
You get enough protein for muscle retention​

✅
You eat enough carbs to fuel workouts without excess storage​
Your daily cup of milk with some sugar is included without disrupting the fat loss process

Your target daily calories are set at 1,700-1,900 kcal to achieve steady fat loss while
keeping energy levels high. Let’s get into it!

Monday
Breakfast (450 kcal)

✅ 1 cup whole milk with 1 tsp sugar (150 kcal)​

✅ 2 boiled eggs (140 kcal)​
✅ 1 slice whole wheat toast (80 kcal)​
✅ 1 apple (80 kcal)
Lunch (550 kcal)

✅ 1 cup rice (200 kcal)​

✅ 150g grilled chicken breast (165 kcal)​
✅ 1 cup steamed spinach (40 kcal)​
✅ 1 teaspoon cooking oil (50 kcal)​
✅ ½ cup beans (100 kcal)
Dinner (700 kcal)
✅ 200g grilled fish (200 kcal)​
✅ 1.5 cups mashed potatoes (300 kcal)​
✅ 1 cup mixed veggies (50 kcal)​
✅ 1 teaspoon cooking oil (50 kcal)​
✅ 1 orange (100 kcal)
Total for the day: ~1,700 kcal

Tuesday
Breakfast (450 kcal)

✅ 1 cup whole milk with 1 tsp sugar (150 kcal)​

✅ 2 scrambled eggs (140 kcal)​
✅ 1 slice whole wheat toast (80 kcal)​
✅ 1 banana (80 kcal)
Lunch (550 kcal)

✅ 1 cup rice (200 kcal)​

✅ 150g beef stew (180 kcal)​
✅ 1 cup steamed cabbage (40 kcal)​
✅ 1 teaspoon cooking oil (50 kcal)​
✅ ½ cup lentils (100 kcal)
Dinner (700 kcal)

✅ 150g grilled chicken breast (165 kcal)​

✅ 1.5 cups roasted sweet potatoes (300 kcal)​
✅ 1 cup green beans (50 kcal)​
✅ 1 teaspoon cooking oil (50 kcal)​
✅ 1 mango (135 kcal)
Total for the day: ~1,750 kcal
Wednesday (Rest Day)
Breakfast (450 kcal)

✅ 1 cup whole milk with 1 tsp sugar (150 kcal)​

✅ 2 boiled eggs (140 kcal)​
✅ 1 whole wheat chapati (210 kcal)
Lunch (550 kcal)

✅ 1 cup rice (200 kcal)​

✅ 150g grilled fish (200 kcal)​
✅ 1 cup steamed sukuma wiki (40 kcal)​
✅ 1 teaspoon cooking oil (50 kcal)​
✅ ½ cup kidney beans (100 kcal)
Dinner (700 kcal)

✅ 200g beef stir-fry (200 kcal)​

✅ 1.5 cups mashed potatoes (300 kcal)​
✅ 1 cup steamed carrots & peas (50 kcal)​
✅ 1 teaspoon cooking oil (50 kcal)​
✅ 1 banana (100 kcal)
Total for the day: ~1,750 kcal

Thursday
Breakfast (450 kcal)

✅ 1 cup whole milk with 1 tsp sugar (150 kcal)​

✅ 2 boiled eggs (140 kcal)​
✅ 1 slice whole wheat toast (80 kcal)​
✅ 1 apple (80 kcal)
Lunch (550 kcal)

✅ 1 cup rice (200 kcal)​

✅ 150g grilled chicken (165 kcal)​
✅ 1 cup steamed cabbage (40 kcal)​
✅ 1 teaspoon cooking oil (50 kcal)​
✅ ½ cup lentils (100 kcal)
Dinner (700 kcal)

✅ 200g grilled fish (200 kcal)​

✅ 1.5 cups roasted sweet potatoes (300 kcal)​
✅ 1 cup steamed green beans (50 kcal)​
✅ 1 teaspoon cooking oil (50 kcal)​
✅ 1 mango (135 kcal)
Total for the day: ~1,750 kcal

Friday
Breakfast (450 kcal)

✅ 1 cup whole milk with 1 tsp sugar (150 kcal)​

✅ 2 scrambled eggs (140 kcal)​
✅ 1 slice whole wheat toast (80 kcal)​
✅ 1 banana (80 kcal)
Lunch (550 kcal)

✅ 1 cup rice (200 kcal)​

✅ 150g beef stew (180 kcal)​
✅ 1 cup steamed spinach (40 kcal)​
✅ 1 teaspoon cooking oil (50 kcal)​
✅ ½ cup kidney beans (100 kcal)
Dinner (700 kcal)

✅ 150g grilled chicken breast (165 kcal)​

✅ 1.5 cups mashed potatoes (300 kcal)​
✅ 1 cup steamed carrots & peas (50 kcal)​
✅ 1 teaspoon cooking oil (50 kcal)​
✅ 1 orange (100 kcal)
Total for the day: ~1,750 kcal

Saturday (Rest Day)

Breakfast (450 kcal)

✅ 1 cup whole milk with 1 tsp sugar (150 kcal)​

✅ 2 boiled eggs (140 kcal)
✅ 1 whole wheat chapati (210 kcal)
Lunch (550 kcal)

✅ 1 cup rice (200 kcal)​

✅ 150g grilled fish (200 kcal)​
✅ 1 cup steamed sukuma wiki (40 kcal)​
✅ 1 teaspoon cooking oil (50 kcal)​
✅ ½ cup lentils (100 kcal)
Dinner (700 kcal)

✅ 200g beef stir-fry (200 kcal)​

✅ 1.5 cups roasted sweet potatoes (300 kcal)​
✅ 1 cup steamed green beans (50 kcal)​
✅ 1 teaspoon cooking oil (50 kcal)​
✅ 1 banana (100 kcal)
Total for the day: ~1,750 kcal

Sunday (Rest Day)

Breakfast (450 kcal)
✅ 1 cup whole milk with 1 tsp sugar (150 kcal)​
✅ 2 boiled eggs (140 kcal)​
✅ 1 slice whole wheat toast (80 kcal)​
✅ 1 apple (80 kcal)
Lunch (550 kcal)

✅ 1 cup rice (200 kcal)

✅ 150g grilled chicken (165 kcal)​
✅ 1 cup steamed spinach (40 kcal)​
✅ 1 teaspoon cooking oil (50 kcal)​
✅ ½ cup kidney beans (100 kcal)
Dinner (700 kcal)

✅ 200g grilled fish (200 kcal)​

✅ 1.5 cups mashed potatoes (300 kcal)​
✅ 1 cup steamed carrots & peas (50 kcal)​
✅ 1 teaspoon cooking oil (50 kcal)​
✅ 1 mango (135 kcal)
Total for the day: ~1,750 kcal

Alternative Food Sources Table

Here’s a detailed food alternatives table with 10 options in each category to give you
variety while staying on track with your weight loss journey. You can swap foods within
the same category while keeping portion sizes the same to maintain the 1,700-1,900 kcal
daily target for steady fat loss (1-1.5 kg per week).

1️⃣ Carbohydrates (Energy Source - Choose 1 per Meal)

Food Serving Size Calories per Serving

Rice 1 cup cooked 200 kcal

Sweet Potatoes 1.5 cups mashed 300 kcal

Irish Potatoes 1.5 cups boiled 300 kcal

Whole Wheat Chapati 1 medium piece 210 kcal

Oats ½ cup dry 150 kcal

Brown Bread 2 slices 160 kcal

Quinoa 1 cup cooked 220 kcal

Whole Wheat Pasta 1 cup cooked 200 kcal

Green Bananas (Matoke) 1 cup cooked 180 kcal

Corn (Ugali) 1 small portion 180 kcal

2️⃣ Proteins (Muscle Building & Recovery - Choose 1 per

Meal)

Food Serving Size Calories per Serving

Chicken Breast 150g grilled 165 kcal

Fish (Tilapia) 200g grilled 200 kcal

Red Meat (Beef) 150g lean cut 180 kcal

Eggs 2 whole eggs 140 kcal

Beans ½ cup cooked 100 kcal

Lentils ½ cup cooked 100 kcal

Tofu 150g 150 kcal

Turkey 150g grilled 160 kcal

Shrimp 150g cooked 150 kcal

Greek Yogurt 1 cup plain 100 kcal

3️⃣ Healthy Fats (Essential for Hormonal Balance & Energy

- Choose 1 per Meal)

Food Serving Size Calories per Serving

Peanuts 1 small handful (20g) 120 kcal

Cashew Nuts 1 small handful (20g) 110 kcal

Cooking Oil 1 teaspoon 50 kcal

Cheese 1 slice (30g) 120 kcal

Sunflower Seeds 1 tablespoon 60 kcal

Olive Oil 1 teaspoon 50 kcal

Almonds 1 small handful (20g) 120 kcal

Flaxseeds 1 tablespoon 50 kcal

Chia Seeds 1 tablespoon 60 kcal

Sesame Seeds 1 tablespoon 55 kcal

4️⃣ Fruits (Fiber, Vitamins & Natural Sugars - Choose 1 per

Meal or Snack)

Food Serving Size Calories per Serving

 Banana 1 medium 80 kcal

Apple 1 medium 80 kcal

Orange 1 medium 100 kcal

Mango 1 small 135 kcal

Watermelon 1 large slice 50 kcal

Papaya 1 cup diced 55 kcal

Pineapple 1 cup diced 80 kcal

Grapes 1 small handful 90 kcal

Berries (Strawberries, 1 cup 50 kcal

Blueberries)

Pear 1 medium 85 kcal

How to Use This Table

✅ If you run out of a food item, swap it with another option in the same category​
✅ Stick to the portion sizes to maintain your daily calorie intake​
✅ Choose 1 food from each category per meal to ensure a balanced diet
By following this flexible yet structured meal plan, you’ll continue losing 1-1.5 kg per
week while keeping your meals enjoyable and sustainable.

Stay focused, and let's keep pushing forward! 💪🔥

Why This Plan Works for You

✅ Daily calorie deficit for steady weight loss (1-1.5kg per week)​
✅ Protein-rich to maintain muscle while burning fat​
✅ Balanced carbs to keep energy levels high without excess storage​
✅ Your morning milk with sugar is included without affecting fat loss
🔥💪
Stick to this plan and combine it with your workouts, and we’ll see amazing progress!
Keep pushing, I’ve got your back!