Welcome to the NKD Nutrition, here is the potential breakdown over your first 12 weeks

Start Date: 20.1.25

Goals: Drop Body Fat

Week 1-4: 2.9kg

Week 5-8: 2.8kg

Week 9-12: 2.7kg

Training: 3 per week optional

Steps: 8K Average per day

Nutrition

Please do NOT for the moment use any tracking apps to count calories. Please use only the Swaps document found under the Nutrition section. We want to build habits easily without you having to search for foods everyday.

Meal template


1600 Calories a day

Breakfast

Roughly 300 cals - choose from the breakfast choices

Lunch

Roughly 500 cals

1 x protein source from swaps document

At least 150g vegetables

1 carbohydrate source from swaps document

Dinner

Roughly 500 cals

1 x protein source from swaps document

At least 150g vegetables

1 x carbohydrate source from swaps document

Snacks 200 cals

Include at least 20g protein within.

2 tea / coffee with semi skimmed milk

100 cals

2.5 litres water