Maha’s 7-Day Meal & Sculpt Program
This 7-day high-protein vegetarian meal plan is custom-built for Maha’s toning and fat-burning journey, featuring 3 meals and 1 snack totaling 1400–1500 daily calories. You can repeat this cycle weekly, swap in similar preferred foods for variety, and consult your coach to adjust portions as your needs evolve.
This page also includes a matching 7-day beginner toning and fat burning workout program. Combining these workouts with the meal plan will help you tone lean muscle, lose fat, and create sustainable habits. Weekly workouts will be added as we go.
Day 1 –
1485 kcal | P: 115g | C: 145g | F: 52g
BREAKFAST: Egg White & Spinach Frittata
Ingredients: 1 cup egg whites, 1 whole egg, 2 cups fresh spinach, 20g low-fat feta.
Steps: 1. Sauté spinach until wilted. 2. Whisk eggs together and pour over spinach. 3. Crumble feta on top. 4. Bake at 375°F for 15 mins until set.
LUNCH: Tempeh Quinoa Buddha Bowl
Ingredients: 100g organic tempeh, 1/2 cup cooked quinoa, 1 cup steamed broccoli, 1/4 avocado. Dressing: 1 tbsp tahini, lemon juice, 1 tsp water.
Steps: 1. Grill tempeh slices for 4 mins per side. 2. Arrange ingredients in a bowl and drizzle with tahini dressing.
DINNER: High-Protein Lentil Pasta
Ingredients: 2oz red lentil pasta, 1/2 cup sugar-free marinara, 1 tbsp nutritional yeast, 1 cup roasted zucchini.
Steps: 1. Boil pasta for 7 mins. 2. Drain and toss with warmed marinara, yeast, and zucchini. 3. Season with red pepper flakes.
SNACK: Blueberry Protein Yogurt
Ingredients: 1 block (1 cup) low-fat Greek yogurt, 1/2 cup fresh blueberries, 5 crushed walnuts.
Steps: 1. Combine all and serve chilled.
Day 2
1450 kcal | P: 112g | C: 138g | F: 54g
BREAKFAST: Savory Tofu Scramble
Ingredients: 150g firm tofu (crumbled), 1/2 cup diced bell peppers, 1 tsp turmeric, pinch of black salt.
Steps: 1. Sauté peppers in water/oil. 2. Add tofu and turmeric. 3. Cook until moisture evaporates. 4. Serve with 2 slices light sprouted toast.
LUNCH: Mediterranean Chickpea Salad
Ingredients: 1 cup canned chickpeas, 1 cup cucumber, 1 cup cherry tomatoes, 30g low-fat feta. Dressing: Balsamic glaze.
Steps: 1. Rinse chickpeas and chop veggies. 2. Toss all as a high volume, low calorie density salad.
DINNER: Seitan & Mushroom Stir-Fry
Ingredients: 120g seitan strips, 2 cups sliced mushrooms, 1 cup snap peas, 1 tbsp low-sodium soy sauce.
Steps: 1. High-heat sear seitan for 5 mins. 2. Add veggies and soy sauce. 3. Flash cook for 3 mins. 4. Serve alone or with cauliflower rice.
SNACK: Post-Workout Protein Shake
Ingredients: 1 scoop plant-based protein isolate, 8oz almond milk, 1/2 banana.
Steps: 1. Blend all ingredients until smooth.
Day 3
1490 kcal | P: 118g | C: 142g | F: 50g
BREAKFAST: Protein Oats
Ingredients: 1/2 cup rolled oats, 1 scoop protein powder, 1 tbsp hemp seeds.
Steps: 1. Cook oats in water. 2. Stir in protein powder once cooked. 3. Top with hemp seeds.
LUNCH: Grilled Halloumi & Lentil Salad
Ingredients: 60g Halloumi, 1/2 cup brown lentils, 1 cup kale, lemon juice.
Steps: 1. Sear halloumi until golden. 2. Toss lentils and kale with lemon. 3. Place halloumi on top.
DINNER: Tempeh Chili
Ingredients: 100g crumbled tempeh, 1/2 cup black beans, 1/2 cup tomato purée.
Steps: 1. Sauté aromatics. 2. Add tempeh, beans, and tomato. 3. Simmer for 15 mins. 4. Finish with non-fat yogurt.
SNACK: Hard-Boiled Eggs
Ingredients: 2 large eggs.
Steps: 1. Boiling for 9 mins. 2. Peel and season with sea salt and black pepper.
Day 4
1420 kcal | P: 110g | C: 135g | F: 52g
BREAKFAST: Overnight Chia & Yogurt
Ingredients: 2 tbsp chia seeds, 1/2 cup Greek yogurt, 1/4 cup almond milk.
Steps: 1. Mix night before. 2. In morning, top with raspberries.
LUNCH: Seitan Gyro Salad
Ingredients: 100g seitan, sliced, 2 cups romaine, 1/2 cup cucumber, 2 tbsp tzatziki.
Steps: 1. Pan-fry seitan with Greek spices. 2. Serve over lettuce with cucumber and tzatziki.
DINNER: Crispy Tofu & Asparagus
Ingredients: 200g firm tofu, 1 bunch asparagus, 1 tsp olive oil.
Steps: 1. Air-fry tofu cubes until crispy. 2. Roast asparagus for 10 mins. 3. Serve together.
SNACK: Edamame
Ingredients: 1 cup steamed edamame, sea salt.
Steps: 1. Steam for 4 mins. 2. Sprinkle with salt.
Day 5
1465 kcal | P: 114g | C: 140g | F: 55g
BREAKFAST: Protein Buckwheat Pancakes
Ingredients: 1/4 cup buckwheat flour, 1/2 scoop protein powder, 1 egg white.
Steps: 1. Whisk batter. 2. Cook on non-stick pan. 3. Serve with strawberries.
LUNCH: Tofu Niçoise Salad
Ingredients: 100g tofu, 1 cup green beans, 1 egg, olives, large mixed green base.
Steps: 1. Arrange components over greens. 2. Drizzle lemon/mustard dressing.
DINNER: Lentil Shephard's Pie
Ingredients: 1/2 cup cooked lentils, 1/2 cup peas and carrots, 1/2 cup cauliflower mash.
Steps: 1. Sauté lentils and veggies. 2. Top with cauliflower mash. 3. Bake for 10 mins.
SNACK: Cottage Cheese & Pineapple
Ingredients: 1 cup cottage cheese, 1/2 cup pineapple.
Steps: 1. Serve chilled.
Day 6
1440 kcal | P: 110g | C: 132g | F: 58g
BREAKFAST: Protein Smoked Tofu Toast
Ingredients: 50g tofu, 1/4 small avocado, 1 toast slice.
Steps: 1. Top toast with avocado and tofu. 2. Season with smoked paprika.
LUNCH: Black Bean & Tempeh Wrap
Ingredients: 1 wrap, 1/2 cup black beans, 50g tempeh, 1 cup spinach.
Steps: 1. Mash beans, sauté tempeh. 2. Roll in wrap with spinach.
DINNER: Roasted Cauliflower & Chickpea Curry
Ingredients: 1 cup cauliflower, 1/2 cup chickpeas, 1/2 cup coconut milk.
Steps: 1. Sauté chickpeas. 2. Add milk and cauliflower. 3. Simmer for 10 mins.
SNACK: Celery & Nut Butter
Ingredients: 3 celery stalks, 1 tbsp almond butter.
Steps: 1. Spread butter on celery sticks.
Day 7
1470 kcal | P: 116g | C: 136g | F: 54g
BREAKFAST: Protein Shakshuka
Ingredients: 2 eggs, 1/2 cup egg whites, 1 cup tomato sauce, 1/2 cup peppers.
Steps: 1. Simmer sauce/peppers. 2. Poach eggs in sauce for 6 mins.
LUNCH: Edamame & Quinoa Salad
Ingredients: 1 cup edamame, 1/2 cup quinoa, 1 cup carrots, ginger/soy dressing.
Steps: 1. Toss all ingredients together.
SNACK: Apple & Protein Shake
Ingredients: 1 apple, 1 scoop protein shake.
Steps: 1. Slice apple and enjoy with the shake.
DINNER: Seitan & Broccoli Sheet Pan
Ingredients: 120g seitan, 2 cups broccoli, 1 tbsp sesame oil.
Steps: 1. Roast seitan and broccoli at 400°F for 15 mins.
Drinking enough water is essential for maintaining steady energy levels, maximizing your training performance, and helping with appetite control throughout the day. Simultanously, focusing on limiting alcohol and processed sweets will significantly aid your muscle recovery, keep your hormones balanced, and make it much easier to stay within your calorie deficit. We believe in simple, sustainable shifts that lead to long-term results.
Food Substitutions & Swaps
Keep your meals exciting by swapping ingredients from the same group! Just remember to keep your portions similar to maintain your progress. Going too low on calories can slow metabolism, hurt training performance, and is not sustainable. At SD Fit Pros, we prefer moderate, steady deficits for long-term results. If you’re ever unsure, reach out to your coach for guidance.
PROTEIN SWAPS:
• Tofu
• Tempeh
• Seitan
• Greek Yogurt
• Cottage Cheese
CARB SWAPS:
• Quinoa
• Brown Rice
• Whole Grain Pasta
• Potatoes
FAT SWAPS:
• Olive Oil
• Avocado
• Nuts
• Seeds
VEGGIE SWAPS:
• Broccoli
• Zucchini
• Spinach
• Bell Peppers
• Any non-starchy favorites!
Maha's Fitness Journey
Your Journey Starts 4-20-26 Weight - 130 lbs. Body fat % - 27.1 Start strong with foundational movements. Build confidence and strength at your own pace.
Full Body Workout
Hack Squats, Leg Curls, Leg Extensions, Lat Pulldowns, Chest Press, Seated Dumbbell Shoulder Press, Dumbbell Bicep Curls. Finish with 5 Stairs
2 - 3 Rounds of 10-12 reps, Add 5 stairs to finish the workout. This is the same routine we did together on our initial meeting.
Active Recovery
30 Minutes Walking & Stretching
Full Body Workout
Same as Day 1
2 - 3 Rounds. Increase intensity and weight if needed.
Active Recovery
30 Minute Walk and Stretching
Increase pace
Meet With Trainer (Session 1)
Indoor- Same as Day 1 x 3 rounds Outdoor- Rope, TRX Pullups, Pushups, Pulldowns, Dumbbell chest press, Dumbbell rows, Body weight squats, lying floor bridges.
Hack squat- 10 lbs ea. side Chest press- 5 lbs ea. side (adjustments 2 & 2) Seat position for leg curls and extensions- #5
Rest Day
Rest & Recovery
Cardio Day
Outdoors - Walking, Running, Biking Gym - Treadmill, Bike, Elliptical, Stairclimber or Row Machine
30 - 45 Minutes
Full Body Workout
Indoor or Outdoor workout
Choose either workout, 3 rounds, moderate intensity.
Active Recovery
Focus on Yoga or stretching. Incorporate the Infrared Sauna if wanted
30 -45 minutes
Rest Day
Rest & Recovery
Cardio Day
Your choice
30-45 Minutes of moderate intensity. Tip- If you cant carry on a conversation, slow the intensity.
Vibration Therapy
5 minutes vibration for knee +
5k
walk/run
Rest Day
Rest & Recovery
Meet With Trainer (Session 2)
Vibration - 5 minutes Upper body - 4 rounds 10 - 12 reps. TRX pull-ups, Dumbbell chest press, seated rows, pushups, dumbbell shoulder press, dumbbell bicep curls, rope.
Leg Workout
Depends on knee
Go at a slower/low weight pace if knee is feeling good.
Cardio/Upper body
Repeat upper body workout, add cardio movement between rounds. (Bike, Treadmill, etc)
Cardio based on knee feeling
Rest Day
Rest or light cardio
Based on knee feeling
Leg Workout
Depends on knee
Active Recovery
Yoga, stretching, sauna therapy, light cardio
Recovery & Training Guidelines
01 / Rest Days
Rest days are non-negotiable. This is when your muscle tissue repairs and your nervous system recovers from the stress of training. Without them, progress stalls and injury risk spikes. Aim for 7-9 hours of quality sleep.
02 / Active Recovery
Low-intensity movement helps circulate blood to sore muscles without adding fatigue. Examples: A 30-minute light walk, gentle flow yoga, or light swimming. The goal is to move, not to sweat or strain.
03 / Cardio vs Strength
Strength days build the metabolic engine (muscle); cardio days improve heart health and calorie burn. Think of strength as the foundation of your shape and cardio as the tool to reveal it. Balance is key to Maha’s 7-day plan.