METHOD COACHING

THE METHOD MEAL PLAYBOOK

Stop guessing and grab your 3 realistic Meal plans at different calorie levels — so you can eat with clarity and confidence

HOW THIS WORKS

I've created 6 easy-to-follow meal plans for men and women at different calorie levels — so you'll know exactly what to eat for your goals.

Why these meal plans will help you:

  • ✅ No more confusion about "good" vs "bad" foods
  • ✅ Structured by calories so you can match your personal goal
  • ✅ Works for fat loss, muscle gain, or just feeling more energized
  • ✅ Quick, simple meals you can actually stick to
  • ✅ Options for both men and women

FOR WOMEN

  • 1200 calories
  • 1400 calories
  • 1600 calories

FOR MEN

  • 1800 calories
  • 2000 calories
  • 2200 calories
FOR WOMEN

MEAL PLANS

Choose the calorie level that matches your goal

WOMEN · 1200 CALORIES

1200 CALORIES FAT LOSS PLAN FOR WOMEN

BEST FOR: Petite women (<55 kg / 120 lbs) with a sedentary job or those aiming for aggressive fat loss.

File upload

1200 calories for women .pdf

458.6 KB

WOMEN · 1400 CALORIES

1400 CALORIES FAT LOSS PLAN FOR WOMEN

BEST FOR: Average-sized women (55–65 kg / 120–145 lbs) looking for steady fat loss while keeping energy for daily life.

File upload

1400 calories for women.pdf

2.4 MB

WOMEN · 1600 CALORIES

1600 CALORIES FAT LOSS PLAN FOR WOMEN

BEST FOR: Taller or more active women (65–75+ kg / 145–165 lbs) aiming for sustainable fat loss or maintenance.

File upload

1600 calories for women.pdf

775.6 KB

FOR MEN

MEAL PLANS

Choose the calorie level that matches your goal

MEN · 1800 CALORIES

1800 CALORIES FAT LOSS PLAN FOR MEN

BEST FOR: Smaller-framed men (<70 kg / 155 lbs) or men aiming for rapid fat loss.

File upload

1800 calories for men.pdf

1.2 MB

MEN · 2000 CALORIES

2000 CALORIES MUSCLE BUILDING PLAN FOR MEN

BEST FOR: Average-sized men (70–80 kg / 155–175 lbs) aiming for fat loss while building muscle.

File upload

2000 calories for men.pdf

1.6 MB

MEN · 2200 CALORIES

2200 CALORIES MUSCLE BUILDING PLAN FOR MEN

BEST FOR: Larger or active men (80–90+ kg / 175–200+ lbs) looking for slower fat loss or muscle maintenance.

File upload

2200 calories for men .pdf

1.2 MB

Quick Tip: Maximize Your Calorie Intake Visually
To hit your 2200 calorie target, focus on calorie-dense options:
• Protein Shakes: Quick, efficient protein and calorie boost, ideal post-workout or as a meal supplement.
• Nut Butter: Rich in healthy fats and calories. Add to toast, smoothies, or consume directly for energy.
• Other options: Include avocados, dried fruits, and whole grains to meet daily requirements without overeating.

Ready to Stop Guessing?

You've explored the options, but finding the perfect plan that truly aligns with your unique body, busy lifestyle, and ambitious goals can feel like a maze. What if you didn't have to guess?

YOUR TRANSFORMATION STARTS HERE

At Method Lifestyle & Fitness Coaching, we don't hand out generic plans. We give you smart strategies, personalized support, and proven systems to build the body you want and habits that last.

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METHOD COACHING

You need structure, not motivation.

METHOD COACHING

How to Eat Out & Stay Lean

Your simple guide to any restaurant, any night out.

Staying lean was never about never eating out. The people who look good all year eat out just as much as you do — they just know how to steer the few moments that count. Here's how.

BEFORE YOU GO

  • Check the menu online and decide what you're having before you arrive — you make better calls calm than hungry at the table.
  • Don't show up starving. A little protein or fruit an hour before stops you over-ordering.

DRINKS — the biggest hidden trap

  • Liquid calories don't fill you up, so they stack on top of your meal.
  • Drinking? A spirit with a zero-calorie mixer. Not drinking? Sparkling water, still water, or a diet soft drink.
  • Wine adds up fast (around 150–200 cal a glass). Handle drinks well and you save more than the rest of the meal combined.

STARTERS — order one, not five

  • Skip the shared bread basket and fried bits — that's what piles up fastest.
  • Make your starter a protein one: grilled prawns, some meat, something with substance.

MAINS — build around your protein

  • Find the protein first (steak, chicken, fish, prawns) and build the plate on top of it. It fills you up and protects your muscle.
  • Pick one carb, not three. Bread and pasta and fries is the trap.

THE HIDDEN ONE — sauces & cooking

  • Ask for sauces and dressings on the side — you decide how much, not the kitchen. (A "healthy" salad can hide 200–300 cal in dressing.)
  • Lean toward: grilled, roasted, baked, steamed.

DESSERT

  • A couple of spoons of someone else's, or a coffee to end the night. Enjoy the moment without a second full meal.

RESTAURANT CHEAT SHEET

Steakhouse: easy — the steak's your friend. The creamy mash and loaded fries get you.

Italian: the tricky one. Pick one — bread, pasta, OR pizza. Tomato-based over creamy.

Sushi / grill: one of your best options — sashimi, edamame, grilled protein. Go gentle on tempura and sweet sticky sauces.

MENU WORDS

✅ Green light

  • grilled
  • roasted
  • baked
  • steamed
  • seared

⚠️ Watch out

  • creamy
  • crispy
  • fried
  • battered
  • glazed
  • buttered

The whole skill is handling these small moments well, again and again — so you never have to "start over" on Monday.