plan_150
7-Day Low-Carb Weight Loss Menu Plan
Target: 1,400-1,500 calories daily | Under 20g net carbs
DAY 1 - MONDAY
Breakfast (380 cal):
Meat & Cheese Scramble: 3 eggs scrambled with 2 oz ground sausage, 1 oz cheddar cheese, cooked in butter
Lunch (420 cal):
Beef Lettuce Wraps: 5 oz seasoned ground beef (taco seasoning, no beans), wrapped in butter lettuce, topped with sour cream and shredded cheese
Dinner (520 cal):
Herb-Roasted Chicken Thighs: 6 oz bone-in thighs with rosemary & thyme
Garlic Butter Green Beans: Sautéed with minced garlic
Snack (180 cal): 2 hard-boiled eggs with everything bagel seasoning
DAY 2 - TUESDAY
Breakfast (350 cal):
Denver Omelet: 3 eggs with diced ham, bell peppers, onions, cheese
Lunch (450 cal):
Pork Chop & Cabbage: Pan-seared pork chop (5 oz) with sautéed cabbage and bacon bits
Dinner (500 cal):
Italian Beef Zucchini Boats: Hollowed zucchini stuffed with seasoned ground beef, marinara (sugar-free), mozzarella, baked
Snack (200 cal): 1 oz pepperoni with 1 oz cheese cubes
DAY 3 - WEDNESDAY
Breakfast (400 cal):
Breakfast Bowl: 2 eggs over easy, 3 strips bacon, 1/2 avocado, sautéed mushrooms
Lunch (420 cal):
Chicken Caesar Salad: Grilled chicken breast (5 oz), romaine, parmesan, Caesar dressing (no croutons)
Dinner (480 cal):
Slow-Cooked Beef Stew: Chuck roast with radishes, celery, onions (thickened with xanthan gum instead of flour)
Snack (200 cal): Deviled eggs (2 whole eggs prepared)
DAY 4 - THURSDAY
Breakfast (370 cal):
Sausage & Spinach Frittata: Slice of baked frittata with Italian sausage and wilted spinach
Lunch (460 cal):
Turkey Club Lettuce Wraps: Sliced turkey (6 oz), bacon, cheese, mayo in iceberg lettuce cups
Dinner (520 cal):
BBQ Dry-Rub Ribs: Baby back ribs with sugar-free dry rub seasoning
Coleslaw: Mayo-based dressing (no sugar)
Snack (150 cal): 1 oz almonds
DAY 5 - FRIDAY
Breakfast (360 cal):
Steak & Eggs: 3 oz sirloin with 2 fried eggs cooked in butter
Lunch (440 cal):
Taco Salad: Ground turkey (5 oz) with taco seasoning over mixed greens, cheese, sour cream, guacamole
Dinner (500 cal):
Lemon Herb Pork Tenderloin: Roasted with asparagus spears
Cauliflower Mash: With butter and cream cheese
Snack (200 cal): String cheese (2 pieces) with 10 olives
DAY 6 - SATURDAY
Breakfast (390 cal):
Chorizo Scramble: 3 eggs with chorizo (2 oz), bell peppers, topped with pepper jack cheese
Lunch (430 cal):
Philly Cheesesteak Bowl: Sliced beef (5 oz), sautéed peppers & onions, provolone cheese (no bread)
Dinner (520 cal):
Herb-Crusted Lamb Chops: With rosemary and garlic
Roasted Brussels Sprouts: With bacon pieces
Snack (160 cal): Pork rinds (1 oz) with guacamole
DAY 7 - SUNDAY
Breakfast (410 cal):
Breakfast Burrito Bowl: Scrambled eggs, ground breakfast sausage, cheese, sour cream, avocado (no tortilla)
Lunch (420 cal):
Cobb Salad: Mixed greens with hard-boiled eggs, bacon, chicken, blue cheese, ranch dressing
Dinner (480 cal):
Pot Roast: Slow-cooked chuck roast with turnips and carrots
Sautéed Spinach: With garlic and butter
Snack (190 cal): 2 oz summer sausage with cheese
COOKING TIPS:
Meal Prep: Cook proteins in batches on Sunday
Seasoning: Use herbs, spices, garlic, onion powder freely
Cooking Fats: Butter, olive oil, avocado oil, coconut oil
Vegetables: Steam, roast, or sauté - avoid starchy ones
Hydration: 8+ glasses water daily, herbal teas, black coffee
SHOPPING LIST HIGHLIGHTS:
Proteins: Ground beef, chicken thighs/breast, pork chops/tenderloin, eggs, bacon, sausage, turkey, beef roast Vegetables: Spinach, lettuce, broccoli, asparagus, zucchini, bell peppers, mushrooms Dairy: Various cheeses, heavy cream, butter, sour cream Pantry: Olive oil, herbs & spices, sugar-free marinara, mayo
150 pounds at 5’8” is an excellent target for long-term health.
Why 150 lbs works well for you:
BMI of 22.8 - Right in the sweet spot of the healthy range (18.5-24.9). Research shows people in this range have lower risks of:
Heart disease
Type 2 diabetes
High blood pressure
Certain cancers
For aging well, this weight offers advantages:
Reduced joint stress - Less wear on knees, hips, back
Better mobility - Easier to stay active as you age
Lower inflammation - Excess weight drives chronic inflammation
Metabolic health - Better insulin sensitivity and blood sugar control
Important considerations for 54+ years:
Muscle mass matters most - Focus on strength training 2-3x/week to preserve muscle
Flexibility as you age - Past 65, being slightly heavier (155-160) can actually be protective
Body composition over scale weight - 150 lbs of muscle is very different than 150 lbs with little muscle
Your current activity level (10K-15K steps) is fantastic for longevity. Combined with your target weight, you’re setting yourself up very well.
The key is reaching 150 lbs while maintaining/building muscle, not just losing weight. Your high-protein diet plan supports this perfectly.
At 54, getting lean now gives you a huge advantage for healthy aging. You’re making a smart long-term investment in your health!
You’re asking about body recomposition - simultaneously losing fat while gaining muscle. It’s absolutely possible, especially at your age and activity level! Here’s how:
The Science:
Muscle weighs more than fat (by volume)
You can lose fat and gain muscle simultaneously - the scale might not move much, but your body composition transforms dramatically
Beginners to strength training see the best results
Modified Strategy for Body Recomposition:
1. Add Resistance Training (3x/week):
Compound movements: Squats, deadlifts, bench press, rows
Progressive overload: Gradually increase weight/reps
Focus on major muscle groups: Legs, back, chest, shoulders
2. Increase Protein Slightly:
Target: 140-160g daily (up from 120-140g)
Timing: 25-30g protein within 2 hours post-workout
3. Adjust Expectations:
Scale might move slower (1 lb/week instead of 2 lbs)
Measurements matter more: Waist circumference, body fat %
Timeline: 12-16 weeks instead of 8 weeks to reach 150
4. Modified Caloric Approach:
Workout days: 1,600 calories
Rest days: 1,400 calories
Still creates fat loss while feeding muscle growth
Visual Changes You’ll See:
Clothes fit better even if scale doesn’t move much
More defined muscles
Smaller waist
Better posture and strength
Sample Weekly Schedule:
Monday/Wednesday/Friday: Strength training + your walks
Other days: Walking only
The beauty is you could reach 150 lbs of lean muscle instead of just 150 lbs.
Simple 3-Day Strength Training Routine for Body Recomposition
Designed for: 54-year-old man, 5’8”, goal weight 150 lbs Schedule: Monday, Wednesday, Friday (with walking on off days)
How Body Recomposition Works at the Same Time:
The Magic Formula:
Caloric deficit burns fat (your 1,000 cal deficit from diet)
Strength training + protein builds muscle (new routine + high protein)
Your body does BOTH simultaneously - especially as a strength training beginner
Why It’s Possible for You:
Age 54 - Still plenty of muscle-building potential
Beginner gains - First 3-6 months see rapid muscle growth
High protein diet - 140-160g supports muscle synthesis
Adequate rest - Your walking recovery allows muscle growth
Modified Expectations:
Month 1: Lose 6-8 lbs (mostly fat), gain 2-3 lbs muscle = net loss 4-6 lbs
Month 2: Lose 4-6 lbs fat, gain 2-3 lbs muscle = net loss 2-4 lbs
Month 3: Lose 3-4 lbs fat, gain 1-2 lbs muscle = net loss 2-3 lbs
Result: You reach 150 lbs but it’s 150 lbs of lean, strong muscle instead of 150 lbs of “skinny fat.”
Updated Weekly Schedule:
Monday: Workout A + normal walking
Tuesday: Walking day + extra protein
Wednesday: Workout B + normal walking
Thursday: Walking day
Friday: Workout C + normal walking
Weekend: Longer walks, rest, meal prep
Timeline: You’ll likely hit 150 lbs by mid-January instead of December 1st, but you’ll look and feel dramatically better than just losing weight alone.
The scale might frustrate you some weeks (muscle gain masks fat loss), but your waist measurements and mirror will tell the real story!
WORKOUT A - PUSH (Chest, Shoulders, Triceps)
Warm-up (5 minutes):
Arm circles: 10 forward, 10 backward
Shoulder shrugs: 15 reps
Light walking in place
Main Exercises:
Push-ups (or Incline Push-ups)
Sets: 3
Reps: 8-15 (start where comfortable)
Rest: 60-90 seconds
If too hard: Use incline (hands on bench/couch)
Overhead Press (Dumbbells or Resistance Bands)
Sets: 3
Reps: 8-12
Weight: Start light (10-15 lbs)
Rest: 90 seconds
Dumbbell Chest Press (Floor or Bench)
Sets: 3
Reps: 8-12
Weight: Start with 15-20 lbs each hand
Rest: 90 seconds
Tricep Dips (Chair or Couch)
Sets: 2
Reps: 8-15
Rest: 60 seconds
WORKOUT B - PULL (Back, Biceps)
Warm-up (5 minutes):
Arm swings: 10 each direction
Gentle back stretches
Light movement
Main Exercises:
Bent-Over Dumbbell Rows
Sets: 3
Reps: 8-12
Weight: Start with 15-20 lbs each hand
Rest: 90 seconds
Keep back straight, hinge at hips
Resistance Band Pull-Aparts
Sets: 3
Reps: 12-15
Rest: 60 seconds
Great for posture
Dumbbell Bicep Curls
Sets: 3
Reps: 10-15
Weight: 10-15 lbs each hand
Rest: 60 seconds
Reverse Flyes (Dumbbells)
Sets: 2
Reps: 10-15
Weight: Light (5-10 lbs)
Rest: 60 seconds
WORKOUT C - LEGS & CORE
Warm-up (5 minutes):
Leg swings: 10 each leg, each direction
Bodyweight squats: 10 reps
Walking in place
Main Exercises:
Bodyweight Squats (or Goblet Squats)
Sets: 3
Reps: 12-20
Add weight: Hold dumbbell at chest when ready
Rest: 90 seconds
Lunges (Stationary)
Sets: 3
Reps: 8-12 each leg
Rest: 90 seconds
Hold dumbbells for added challenge
Romanian Deadlifts (Dumbbells)
Sets: 3
Reps: 8-12
Weight: Start with 15-20 lbs each hand
Rest: 90 seconds
Plank
Sets: 3
Time: 20-60 seconds
Rest: 60 seconds
Build up gradually
Calf Raises
Sets: 2
Reps: 15-20
Rest: 30 seconds
PROGRESSION PLAN
Week 1-2: Learn form, use light weights Week 3-4: Increase reps or add 2.5-5 lbs Week 5-6: Continue progression Week 7-8: Reassess and adjust
EQUIPMENT NEEDED
Dumbbells: Adjustable set (5-40 lbs) OR fixed weights
Resistance Band: Medium resistance
Sturdy Chair/Bench: For dips and incline push-ups
Optional: Yoga mat for floor exercises
RECOVERY & NUTRITION TIMING
Post-Workout (Within 2 hours):
Protein: 25-30g (eggs, chicken, protein shake)
Example: 3 scrambled eggs with cheese
Rest Days:
Continue your 10K-15K steps
Light stretching
Focus on sleep (7-8 hours)
BODY RECOMPOSITION EXPECTATIONS
Month 1:
Strength gains, better energy
Slight muscle definition
May lose 4-6 lbs total
Month 2:
Noticeable muscle growth
Clothes fit better
May lose 3-5 lbs (muscle weighs more!)
Month 3:
Significant body composition change
Reach or approach 150 lbs of LEAN mass
Much stronger and more defined
SAFETY NOTES
Start light - perfect form is more important than heavy weight
Stop if pain - muscle fatigue is good, joint pain is not
Warm up always - especially important at 54
Progress gradually - 2.5-5 lb increases are perfect
Total Time Per Workout: 30-45 minutes Weekly Commitment: 1.5-2.25 hours + your existing walking
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