High-protein for active people 20-day weight loss plan from cheap everyday foods
2026-11-05 · 6 min read · Get Lean Today
Extra protein to keep muscle while training 2–4 times a week. A 20-day menu (~1800 kcal/day) with a 300 kcal deficit from cheap foods available everywhere. Breakfast, lunch, dinner, snack and a shopping list.
To lose 2 kg (4.4 lb) in a month: skip the snack and trim the side dish — the deficit becomes about 500 kcal.
20-day menu
Day 1 · ~1780 kcal
Breakfast: 3-egg omelette, toast, tomato · Lunch: Tuna, pasta, tomatoes · Dinner: Cottage cheese, vegetables, bread · Snack: Kefir and 2 eggs
Day 2 · ~1800 kcal
Breakfast: Oats with cottage cheese and banana · Lunch: Turkey with buckwheat · Dinner: Fish with potatoes and cabbage · Snack: Cottage cheese with apple
Day 3 · ~1800 kcal
Breakfast: Greek yogurt, oats, berries · Lunch: Chicken 180 g, rice, vegetables · Dinner: Chicken with beans and salad · Snack: Kefir and 2 eggs
Day 4 · ~1770 kcal
Breakfast: 3-egg omelette, toast, tomato · Lunch: Tuna, pasta, tomatoes · Dinner: Cottage cheese, vegetables, bread · Snack: Cottage cheese with apple
Day 5 · ~1810 kcal
Breakfast: Oats with cottage cheese and banana · Lunch: Turkey with buckwheat · Dinner: Fish with potatoes and cabbage · Snack: Kefir and 2 eggs
Day 6 · ~1790 kcal
Breakfast: Greek yogurt, oats, berries · Lunch: Chicken 180 g, rice, vegetables · Dinner: Chicken with beans and salad · Snack: Cottage cheese with apple
Day 7 · ~1780 kcal
Breakfast: 3-egg omelette, toast, tomato · Lunch: Tuna, pasta, tomatoes · Dinner: Cottage cheese, vegetables, bread · Snack: Kefir and 2 eggs
Day 8 · ~1800 kcal
Breakfast: Oats with cottage cheese and banana · Lunch: Turkey with buckwheat · Dinner: Fish with potatoes and cabbage · Snack: Cottage cheese with apple
Day 9 · ~1800 kcal
Breakfast: Greek yogurt, oats, berries · Lunch: Chicken 180 g, rice, vegetables · Dinner: Chicken with beans and salad · Snack: Kefir and 2 eggs
Day 10 · ~1770 kcal
Breakfast: 3-egg omelette, toast, tomato · Lunch: Tuna, pasta, tomatoes · Dinner: Cottage cheese, vegetables, bread · Snack: Cottage cheese with apple
Day 11 · ~1810 kcal
Breakfast: Oats with cottage cheese and banana · Lunch: Turkey with buckwheat · Dinner: Fish with potatoes and cabbage · Snack: Kefir and 2 eggs
Day 12 · ~1790 kcal
Breakfast: Greek yogurt, oats, berries · Lunch: Chicken 180 g, rice, vegetables · Dinner: Chicken with beans and salad · Snack: Cottage cheese with apple
Day 13 · ~1780 kcal
Breakfast: 3-egg omelette, toast, tomato · Lunch: Tuna, pasta, tomatoes · Dinner: Cottage cheese, vegetables, bread · Snack: Kefir and 2 eggs
Day 14 · ~1800 kcal
Breakfast: Oats with cottage cheese and banana · Lunch: Turkey with buckwheat · Dinner: Fish with potatoes and cabbage · Snack: Cottage cheese with apple
Day 15 · ~1800 kcal
Breakfast: Greek yogurt, oats, berries · Lunch: Chicken 180 g, rice, vegetables · Dinner: Chicken with beans and salad · Snack: Kefir and 2 eggs
Day 16 · ~1770 kcal
Breakfast: 3-egg omelette, toast, tomato · Lunch: Tuna, pasta, tomatoes · Dinner: Cottage cheese, vegetables, bread · Snack: Cottage cheese with apple
Day 17 · ~1810 kcal
Breakfast: Oats with cottage cheese and banana · Lunch: Turkey with buckwheat · Dinner: Fish with potatoes and cabbage · Snack: Kefir and 2 eggs
Day 18 · ~1790 kcal
Breakfast: Greek yogurt, oats, berries · Lunch: Chicken 180 g, rice, vegetables · Dinner: Chicken with beans and salad · Snack: Cottage cheese with apple
Day 19 · ~1780 kcal
Breakfast: 3-egg omelette, toast, tomato · Lunch: Tuna, pasta, tomatoes · Dinner: Cottage cheese, vegetables, bread · Snack: Kefir and 2 eggs
Day 20 · ~1800 kcal
Breakfast: Oats with cottage cheese and banana · Lunch: Turkey with buckwheat · Dinner: Fish with potatoes and cabbage · Snack: Cottage cheese with apple
Shopping list
- Chicken, turkey, tuna, fish
- Eggs, cottage cheese, Greek yogurt, kefir
- Rice, buckwheat, oats, pasta
- Cabbage, tomatoes, potatoes, beans
- Bananas, apples, berries
FAQ
- How much can I lose with a 300 kcal deficit?
- Roughly 1–1.5 kg (2–3 lb) of fat a month plus some water weight early on. To lose 2 kg in a month you need about 500 kcal a day — drop the snack and trim the side dish.
- Is 1600 kcal right for me?
- It is an example for someone who burns about 1900 kcal. Calculate your own number and scale portions up or down.
- Can I swap days?
- Yes. The daily calorie total matters, not the order.