4 WEEKS MEAL PLAN (4 MEALS A DAY) BY TSL FITNESS

Eating lesser than the body needs is the biggest determinant of weight loss ,
asides from hormonal conditions . In order to achieve weightloss,one must be in a
calorie deficit. Having a daily calorie of 1500 is enough to start a weightloss
journey.
However,most people feel the need to starve ,which shouldn’t be. In as long as
the required amount of calories is being distributed (equally or unequally) and not
surpassed, then weightloss is guaranteed.
In this meal plan, I will be breaking our calories into 4 segments. Please note that
it’s highly important to follow the measurements strictly. And to do this,the need
of a baker’s measuring cup set will be very necessary. See below for pictures
MEAL PLAN WEEK 1 : EXCHANGE UNWANTED
MEALS WITH ANY OTHER MEAL OF CHOICE

DAY 1-3 ARE HIGH PROTEIN MEAL DAY, SO IF YOU

WANT TO EXCHANGE MEALS, EXCHANGE WITH
SAME DAY . I.E WEEK1 DAY 1-3 AND WEEK 2 DAY 1-
3 CAN BE EXCHANGED
DAY BREAKFAST LUNCH DINNER MID DAY
8-10am 2-4PM 6-8pm SNACK
(ANYTIME)
1&2 1 egg Fish Coleslaw + 1 egg
1 apple peppersoup chicken
1 tablespoon 2 PCs of breast
peanut fish( any (100g) or 2
butter kind of fish) eggs
3 2 eggs Peppered 500naira 1 egg
1 apple ponmo suya (ask
1 cup black sauce aboki not
coffee (no to include
milk or oil)
sugar. Only
zero calorie
sweetners
allowed )
4 &5 100g 1 cup of Fruit salad 2 oranges
potatoes+ cooked rice ( Check
fish sauce + stew + 1 recipe )
 (recipe small fish
below)
6&7 1cup of 1 cup oat 70g 2 fruit
golden morn swallow + noodles+
+2 oil free veggie + 1
tablespoon okro or egg
milk of vegetable
choice + 2 soup+ 1
teaspoon panla fish
sugar

FISH SAUCE RECIPE (2 servings)

Ingredients
 Roughly blended pepper
 1 Titus fish ( very small, about 200-250g)
 Seasoning
 1 tablespoon of oil
 Chopped onions
PREPARATION
 In a pot,add washed Titus fish
 Add seasoning,onions and salt
 Bring fish to a boil and very soft
 Take out fish from the pot
 Remove bones
 Use fork to mash the fish or use a processor
 In another pot,on very low heat
 Add 1 tablespoon of oil to pan
 Add chopped onions
 Add little water( 3-4 tablespoon)
 When the onion is caramelized ( the water used in cooking the onion
becomes thick)
 Add chopped pepper
 Add seasoning
 Add little of water used in cooking the fish
  When sauce becomes almost thick,add shredded fish
 Let cook for another 3mins
 Fish sauce is ready. Use to serve yam,potato,rice etc
FRUIT SALAD RECIPE
INGREDIENTS
Four fruits of choice. But my best fruits are
 2 small
 100g banana ( 1 medium)
 ½ cup of seedless grapes
PREPARATION
 Wash and dice all fruits
 Put all fruits in a bowl
 Add ¼ Greek yogurt
 Add 1 tablespoon of honey
 Stir all together
 Refrigerate for 30mins to 1 hour
 Serve chilled

WEEK 2 : EXCHANGE UNWANTED MEALS WITH

ANY OTHER MEAL OF CHOICE
1&2 Chia Peppered Okro soup 2 eggs
pudding panla sauce oil free + 2
(see 1 tbsp of oil small fish
recipe for cooking
below) ( 2 servings)
3 100g Meat 1/3 cup 2 eggs
banana peppersou Greek
(1 p yogurt + ¼
medium Small cup granola
 or 4 quantity of + 1tbsp
extremely meat honey + 1
small ( about apple
banana) + 200-250g)
1 tbsp
peanut
butter) +
1 cup
black
coffee
4&5 2 thin 1 wrap 1 cup Carrots
slices of agidi/eko+ golden
yam + oil free morn or
fried egg ( okro soup cornflakes+
fry in 1 or 2 tbsp of
teaspoon vegetable milk + 2
of oil) soup + 1 teaspoon
fish sugar
6&7 2 slices of 1 cup of 70g noodles 2 fruits
bread + 1 beans ( if Egg
boiled egg beans is Vegetables
+ tea mix ( watery)
tea mix
below) Or ½ cup of
beans ( if
beans is
thick)

1tbsp oil
for cooking
( 2 servings)

TEA MIX= 1 black tea eg Lipton or black coffee + 2 tablespoon of milk of choice +
2 teaspoon of sugar or 1 teaspoon of honey

CHIA PUDDING RECIPE:

INGREDIENTS
 2 Tablespoon chia seeds
 ¼ cup Greek yogurt
 1 small banana or fruit of choice
 1 tablespoon honey
PREPARATION
 In a jar or bowl, add 2 tablespoon chia seed to a cup of water
 Stir ,cover and leave overnight in fridge or 2 hours at least
 Bring out in the morning, should look jelly
 Top with Greek yogurt and fruit
 Add 1 tablespoon honey and enjoy

WEEK 3 :EXCHANGE UNWANTED MEALS WITH ANY

OTHER MEAL OF CHOICE
1&2 2 eggs Fish or Coleslaw+ Carrots
2apple meat 100g and
Black peppersou chicken cucumbers
tea p breast(no
skin)or 2
eggs
3 1 egg Ponmo Peppersoup Carrots
1 tsbp sauce with fish or and
peanut meat cucumbers
butter
1
apple

4&5 2 thin 1 cup rice + 4 fruits only 2 eggs

slices oiless
of vegetable
yam+ 1 stew + 1
egg panla
fried in
 2 tsp
oil
6&7 2 thin ½ cup garri 100g or 1 2 fruits
slices made into cup
of eba + soup spaghetti +
yam+ 1 (1tsbp oil fish sauce
egg for cooking)
fried in + 1 fish or
2 tsp meat
oil

WEEK 4 : EXCHANGE UNWANTED MEALS WITH

ANY OTHER MEAL OF CHOICE
1&2 2 medium Kilishi Okro soup 2 eggs
banana + 2 panla .
+ 1 tbsp Or No oil
peanut peppered
butter meat
(1tbsp
oil)
3 Chia seed 1 cup Coleslaw+ 2 eggs
pudding cooked chicken
watery ( skinless)
beans or
½ cup
cooked
thick
beans
4&5 1 small 1 cup ½ cup oats 2 fruits
boiled cooked 2 tbsp milk
plantain + rice + fish 2
1 egg fried sauce teaspoon
in 1 + Zero sugar
 teaspoon coke
pil
6&7 Fruit salad ½ cup 70g Carrots
semo + noodles Cucumber
soup(1 1 egg
tsbp oil ) Veggies
+ fish