Soft Keto Diet Plan 1200 Calories PREP CYCLE 1 PREP CYCLE 2 PREP CYCLE 3 BREAKFAST boiled eggs (2 large eggs) 140cals Total authentic Greek yogurt 250g 232cals Turkey bacon rashers (2 rashers) 76cal Spinach 100g 23cals Blueberries 25g 28cals Eggs (2 large) 140cals SNACK Blueberries 25g 28cals Easypeel sweet clementine (1 clem) 30cals Blueberries 25g 28cals LUNCH Boneless chicken thigh fillets 200g 372cals Chicken Italian sausages (3 sausages) 142cals Boneless chicken thigh fillets 150g 279cals Sliced carrots 150g 46cals Avocado (1 medium) 240cals Babycorn 100g 24cals Spinach 100g 23cals Trimmed fine beans 100g 34cals PRE WORKOUT Banana 1 medium 105cals Strawberries 100g 30cals Easy peel sweet clementine (1 clem) 30cals DINNER Salmon fillet 200g 430cals Boneless chicken thigh fillets 225g 418cals 5% fat lean beef mince 200g 294cals Mushroom stir fry 100g 45cals Asparagus 100g 29cals Avocado (1 medium) 240cals Cottage cheese (fat free) 50g 31cals Spinach 200g 46cals SNACK Almonds 15g 97cals Watermelon 200g 46cals Strawberries 100g 30cals Total Calories 1200 Protein: 125g 38% • Carbs: 65g 19% • Fat:64g 43% Total Calories 1200 Protein: 118g 36% • Carbs: 69g 21% • Fat:62g 43% Total Calories 1200 Protein: 125g 38% • Carbs: 65g 19% • Fat:64g 43% Soft Keto Diet Plan 1400 Calories PREP CYCLE 1 PREP CYCLE 2 PREP CYCLE 3 BREAKFAST boiled eggs (2 large eggs) 140cals Total authentic Greek yogurt 250g 232cals Turkey bacon rashers (2 rashers) 76cal Spinach 150g 34cals Blueberries 30g 33cals Eggs (2 large) 140cals Almonds 25g 161cals SNACK Blueberries 25g 28cals Easypeel sweet clementine (2 clem) 60cals Blueberries 25g 28cals LUNCH Boneless chicken thigh fillets 250g 465cals Chicken Italian sausages (3 sausages) 142cals Boneless chicken thigh fillets 150g 279cals Sliced carrots 150g 46cals Avocado (1 medium) 240cals Babycorn 125g 30cals Spinach 150g 34cals Trimmed fine beans 125g 42cals PRE WORKOUT Banana 1 medium 105cals Strawberries 100g 30cals Easy peel sweet clementine (1 clem) 30cals DINNER Salmon fillet 200g 430cals Boneless chicken thigh fillets 225g 418cals 5% fat lean beef mince 275g 404cals Mushroom stir fry 175g 79cals Asparagus 100g 29cals Avocado (1 medium) 240cals Cottage cheese (fat free) 60g 37cals Spinach 200g 46cals Cottage cheese (fat free) 100g 62cals SNACK Almonds 15g 97cals Watermelon 200g 46cals Strawberries 100g 30cals Total Calories 1400 Protein: 141g 38% • Carbs: 69g 19% • Fat:70g 43% Total Calories 1400 Protein: 128g 33% • Carbs: 81g 21% • Fat:77g 46% Total Calories 1400 Protein: 168g 46% • Carbs: 62g 17% • Fat:61g 37% Soft Keto Diet Plan 1600 Calories PREP CYCLE 1 PREP CYCLE 2 PREP CYCLE 3 BREAKFAST boiled/ scrambled eggs (3 large eggs) 210cals Total authentic Greek yogurt 250g 232cals Turkey bacon rashers (3 rashers) 114cal Spinach 150g 34cals Blueberries 30g 33cals Eggs (3 large) 210cals Almonds 30g 193cals SNACK Blueberries 25g 28cals Easypeel sweet clementine (2 clem) 60cals Blueberries 25g 28cals LUNCH Boneless chicken thigh fillets 250g 465cals Red bell pepper (half large) 25cals Boneless chicken thigh fillets 200g 372cals Sliced carrots 150g 46cals Chicken Italian sausages (3 sausages) 142cals Babycorn 150g 36cals Tenderstem broccoli/ broccoli 150g 44cals Avocado (1 medium) 240cals Trimmed fine beans 150g 51cals Spinach 150g 34cals PRE WORKOUT Banana 1 medium 105cals Strawberries 100g 30cals Easy peel sweet clementine (1 clem) 30cals DINNER Salmon fillet 225g 484cals Boneless chicken thigh fillets 300g 558cals 5% fat lean beef mince 300g 441cals Mushroom stir fry 175g 79cals Asparagus 100g 29cals Avocado (1 medium) 240cals Cottage cheese (fat free) 100g 62cals Spinach 200g 46cals Cottage cheese (fat free) 100g 62cals SNACK Almonds 25g 161cals Watermelon 200g 46cals Strawberries 100g 30cals Total Calories 1600 Protein: 160g 38% • Carbs: 72g 17% • Fat:85g 45% Total Calories 1600 Protein: 154g 35% • Carbs: 88g 20% • Fat:87g 45% Total Calories 1600 Protein: 204g 47% • Carbs: 66g 15% • Fat:72g 38% Soft Keto Diet Plan 1800 Calories PREP CYCLE 1 PREP CYCLE 2 PREP CYCLE 3 BREAKFAST boiled/ scrambled eggs (3 large eggs) 210cals Total authentic Greek yogurt 250g 232cals Turkey bacon rashers (4 rashers) 152cal Spinach 200g 46cals Blueberries 30g 33cals Eggs (3 large) 210cals Almonds 35g 225cals SNACK Blueberries 50g 55cals Easypeel sweet clementine (2 clem) 60cals Blueberries 25g 28cals LUNCH Boneless chicken thigh fillets 250g 465cals Red bell pepper (one large) 51cals Boneless chicken thigh fillets 250g 465cals Sliced carrots 200g 62cals Chicken Italian sausages (4 sausages) 190cals Babycorn 150g 36cals Tenderstem broccoli/ broccoli 150g 44cals Avocado (1 medium) 240cals Trimmed fine beans 150g 51cals Spinach 150g 34cals PRE WORKOUT Banana 1 medium 105cals Strawberries 150g 45cals Easy peel sweet clementine (1 clem) 30cals DINNER Salmon fillet 225g 484cals Boneless chicken thigh fillets 300g 558cals 5% fat lean beef mince 300g 441cals Mushroom stir fry 200g 90cals Asparagus 100g 29cals Avocado (1 medium) 240cals Cottage cheese (fat free) 125g 78cals Spinach 200g 46cals Cottage cheese (fat free) 150g 93cals SNACK Almonds 50g 332cals Watermelon 200g 46cals Strawberries 125g 38cals Total Calories 1800 Protein: 169g 34% • Carbs: 99g 20% • Fat:100g 46% Total Calories 1800 Protein: 166g 35% • Carbs: 99g 21% • Fat:92g 44% Total Calories 1800 Protein: 231g 49% • Carbs: 70g 15% • Fat:72g 36% Soft Keto Diet Plan 2000 Calories PREP CYCLE 1 PREP CYCLE 2 PREP CYCLE 3 BREAKFAST boiled/ scrambled eggs (4 large eggs) 280cals Total authentic Greek yogurt 250g 232cals Turkey bacon rashers (4 rashers) 152cal Spinach 200g 46cals Blueberries 45g 50cals Eggs (4 large) 280cals Almonds 40g 258cals SNACK Blueberries 75g 82cals Easypeel sweet clementine (2 clem) 60cals Blueberries 25g 28cals LUNCH Boneless chicken thigh fillets 275g 512cals Red bell pepper (one large) 51cals Boneless chicken thigh fillets 300g 558cals Sliced carrots 200g 62cals Chicken Italian sausages (4 sausages) 190cals Babycorn 175g 42cals Tenderstem broccoli/ broccoli 150g 44cals Avocado (1+ half medium) 360cals Trimmed fine beans 175g 60cals Spinach 200g 46cals PRE WORKOUT Banana 1 medium 105cals Strawberries 150g 45cals Easy peel sweet clementine (1 clem) 30cals DINNER Salmon fillet 225g 484cals Boneless chicken thigh fillets 300g 558cals 5% fat lean beef mince 300g 441cals Mushroom stir fry 200g 90cals Asparagus 150g 44cals Avocado (1 medium) 240cals Cottage cheese (fat free) 130g 81cals Spinach 200g 46cals Cottage cheese (fat free) 150g 93cals SNACK Almonds 50g 332cals Watermelon 250g 58cals Strawberries 125g 38cals Total Calories 2000 Protein: 182g 34% • Carbs: 121g 22% • Fat:108g 44% Total Calories 2000 Protein: 172g 32% • Carbs: 121g 23%% • Fat:107g 45% Total Calories 2000 Protein: 251g 49% • Carbs: 73g 14% • Fat:86g 37% Soft Keto Diet Plan 2200 Calories PREP CYCLE 1 PREP CYCLE 2 PREP CYCLE 3 BREAKFAST boiled/ scrambled eggs (4 large eggs) 280cals Total authentic Greek yogurt 275g 256cals Turkey bacon rashers (4 rashers) 152cal Spinach 200g 46cals Blueberries 45g 50cals Eggs (4 large) 280cals Extra mature cheddar 25g 104cals Almonds 45g 290cals SNACK Blueberries 100g 110cals Easypeel sweet clementine (2 clem) 60cals Blueberries 25g 28cals LUNCH Boneless chicken thigh fillets 275g 512cals Red bell pepper (one large) 51cals Boneless chicken thigh fillets 300g 558cals Sliced carrots 200g 62cals Chicken Italian sausages (5 sausages) 238cals Babycorn 200g 48cals Tenderstem broccoli/ broccoli 150g 44cals Avocado (1+ half medium) 360cals Trimmed fine beans 200g 68cals Spinach 200g 46cals PRE WORKOUT Banana 1 medium 105cals Strawberries 175g 52cals Easy peel sweet clementine (2 whole clem) 60cals DINNER Salmon fillet 250g 538cals Boneless chicken thigh fillets 300g 558cals 5% fat lean beef mince 350g 514cals Mushroom stir fry 200g 90cals Asparagus 175g 51cals Avocado (1 + half medium) 360cals Cottage cheese (fat free) 175g 108cals Spinach 200g 46cals Tenderstem broccoli/ broccoli 150g 44cals Cottage cheese (fat free) 150g 93cals SNACK Almonds 50g 332cals Watermelon 250g 58cals Strawberries 125g 38cals Total Calories 2200 Protein: 194g 31% • Carbs: 143g 23% • Fat:120g 45% Total Calories 2200 Protein: 192g 34% • Carbs: 130g 22% • Fat:114g 44% Total Calories 2200 Protein: 268g 47% • Carbs: 81g 14% • Fat:99g 39% Soft Keto Diet Plan 2400 Calories PREP CYCLE 1 PREP CYCLE 2 PREP CYCLE 3 BREAKFAST boiled/ scrambled eggs (4 large eggs) 280cals Total authentic Greek yogurt 300g 279cals Turkey bacon rashers (4 rashers) 152cal Spinach 200g 46cals Blueberries 50g 55cals Eggs (4 large) 280cals Extra mature cheddar 25g 104cals Almonds 55g 354cals SNACK Blueberries 100g 110cals Easypeel sweet clementine (2 clem) 60cals Blueberries 40g 44cals LUNCH Asparagus 175g 51cals Red bell pepper (one large) 51cals Boneless chicken thigh fillets 300g 558cals Boneless chicken thigh fillets 300g 558cals Chicken Italian sausages (5 sausages) 238cals Babycorn 200g 48cals Sliced carrots 200g 62cals Avocado (1+ half medium) 360cals Trimmed fine beans 200g 68cals Tenderstem broccoli/ broccoli 150g 44cals Spinach 200g 46cals PRE WORKOUT Banana 1 medium 105cals Strawberries 175g 52cals Easy peel sweet clementine (2 whole clem) 60cals Walnuts 20g 142cals DINNER Salmon fillet 250g 538cals Boneless chicken thigh fillets 300g 558cals 5% fat lean beef mince 400g 588cals Mushroom stir fry 200g 90cals Asparagus 175g 51cals Avocado (1 + half medium) 360cals Trimmed green beans 200g 68cals Cottage cheese (fat free) 175g 108cals Spinach 200g 46cals Tenderstem broccoli/ broccoli 200g 58cals Cottage cheese (fat free) 150g 93cals SNACK Almonds 50g 332cals Watermelon 250g 58cals Strawberries 125g 38cals Total Calories 2400 Protein: 213g 33% • Carbs: 155g 24% • Fat:125g 43% Total Calories 2400 Protein: 202g 33% • Carbs: 136g 21% • Fat:135g 47% Total Calories 2400 Protein: 284g 44% • Carbs: 105g 16% • Fat:113g 40% Soft Keto Diet Plan 2600 Calories PREP CYCLE 1 PREP CYCLE 2 PREP CYCLE 3 BREAKFAST boiled/ scrambled eggs (5 large eggs) 350cals Total authentic Greek yogurt 300g 279cals Avocado (one medium) 240cals Spinach 200g 46cals Blueberries 55g 60cals Turkey bacon rashers (4 rashers) 152cal Turkey bacon rashers (2 rashers) 76cals Almonds 55g 354cals Eggs (4 large) 280cals SNACK Blueberries 100g 110cals Easypeel sweet clementine (2 clem) 60cals Blueberries 40g 44cals LUNCH Asparagus 200g 58cals Red bell pepper (one + half large) 76cals Boneless chicken thigh fillets 325g 604cals Boneless chicken thigh fillets 300g 558cals Chicken Italian sausages (5 sausages) 238cals Babycorn 200g 48cals Sliced carrots 200g 62cals Avocado (1+ half medium) 360cals Trimmed fine beans 200g 68cals Tenderstem broccoli/ broccoli 200g 58cals Spinach 200g 46cals PRE WORKOUT Banana 1 medium 105cals Strawberries 200g 60cals Easy peel sweet clementine (2 whole clem) 60cals Walnuts 25g 177cals DINNER Salmon fillet 300g 645cals Boneless chicken thigh fillets 325g 604cals 5% fat lean beef mince 400g 588cals Mushroom stir fry 250g 112cals Asparagus 175g 51cals Avocado (1 + half medium) 360cals Trimmed green beans 250g 85cals Cottage cheese (fat free) 225g 140cals Spinach 200g 46cals Tenderstem broccoli/ broccoli 200g 58cals Cottage cheese (fat free) 150g 93cals SNACK Almonds 40g 258cals Watermelon 250g 58cals Strawberries 125g 38cals Extra mature cheddar 30g 125cals Total Calories 2600 Protein: 249g 35% • Carbs: 160g 22% • Fat:134g 43% Total Calories 2600 Protein: 216g 32% • Carbs: 150g 22% • Fat:141g 46% Total Calories 2600 Protein: 292g 42% • Carbs: 111g 16% • Fat:126g 41% Soft Keto Diet Plan 2800 Calories PREP CYCLE 1 PREP CYCLE 2 PREP CYCLE 3 BREAKFAST boiled/ scrambled eggs (5 large eggs) 350cals Total authentic Greek yogurt 300g 279cals Avocado (one medium) 240cals Spinach 200g 46cals Blueberries 55g 60cals Turkey bacon rashers (4 rashers) 152cal Turkey bacon rashers (4 rashers) 152cals Almonds 60g 386cals Eggs (5 large) 350cals SNACK Blueberries 100g 110cals Easypeel sweet clementine (2 clem) 60cals Blueberries 40g 44cals LUNCH Asparagus 200g 58cals Red bell pepper (two large) 102cals Boneless chicken thigh fillets 350g 651cals Boneless chicken thigh fillets 325g 604cals Chicken Italian sausages (5 sausages) 238cals Babycorn 250g 60cals Sliced carrots 200g 62cals Avocado (1+ half medium) 360cals Trimmed fine beans 200g 68cals Tenderstem broccoli/ broccoli 200g 58cals Spinach 200g 46cals PRE WORKOUT Banana 1 medium 105cals Strawberries 200g 60cals Easy peel sweet clementine (2 whole clem) 60cals Walnuts 40g 283cals DINNER Salmon fillet 325g 699cals Boneless chicken thigh fillets 325g 604cals 5% fat lean beef mince 425g 625cals Mushroom stir fry 250g 112cals Asparagus 175g 51cals Avocado (1 + half medium) 360cals Trimmed green beans 250g 85cals Cottage cheese (fat free) 225g 140cals Spinach 200g 46cals Tenderstem broccoli/ broccoli 225g 65cals Cottage cheese (fat free) 200g 124cals SNACK Almonds 40g 258cals Watermelon 300g 69cals Strawberries 125g 38cals Extra mature cheddar 30g 125cals Total Calories 2800 Protein: 279g 37% • Carbs: 161g 21% • Fat:141g 42% Total Calories 2800 Protein: 221g 30% • Carbs: 157g 22% • Fat:154g 48% Total Calories 2800 Protein: 318g 43% • Carbs: 116g 16% • Fat:135g 41%