Weight Loss Planner

Meal Plan

Workout Planner

Ember User Guide

Mindset

Wellness

Goals & Progress

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Goal

• Lose 25 lbs in one month.
• However, focus more on toning up by building muscle and burning excess fat, rather than just the weight itself.
• Eliminate addiction to sweets and snacks.
• Find effective hunger control strategies
• Discover favorite & sustainable weight loss meals and snacks
• Develop sustainable, healthy lifestyle habits.

Body Recomposition Meal Plan Strategy

Focus on high satiety, low-calorie, high-protein meals

• Start with a bodybuilding-style meal base and add healthy fats and fiber for fullness
• Use zero-calorie snacks to help manage hunger
• On workout days, include complex carbs as meals or pre-workout snacks; limit carbs on rest days
• After workouts, prioritize a meal or protein shake to replenish protein
• Aim for at least 3L of water per day

Daily calorie target: around 1,600–1,800 kcal

Meal Composition by Day Type

Muscle Gain Meal (Workout Days)

• Protein: 30% (120–154g in a day)
• Carbs: 30% (120–154g in a day)
• Fiber: 30% (25~30g in a day)
• Fats: 40–60g in a day

Fat Loss Meal (Rest Days)

• Protein: 30% (120–154g in a day)
• Carbs: 5% ( 20 -50g in a day)
• Fiber: 50% (50g - 70g)
• Fats: 40–60g in a day

Muscle Glycogen Recovery Meal (1 day/week)

• Protein: 30% (120–154g in a day)

• Carbs: 40% (160g - 180g in a day)

• Fiber: 20% (30-50g in a day)

• Fats: 40–60g in a day