A high-protein meal plan built for Shayna — 31, 5'0", 140 lbs, strength training 2–4x/week with a part-time schedule — for steady fat loss of about ½–1 lb per week while keeping muscle, energy, and that autumn glow.
“Shayna” is Yiddish for beautiful — this is the autumn she feels it.
Calories are estimated for a 5'0" female at 140 lbs, strength training 2–4x/week with a part-time schedule. Dial in any changes — the target and weight projection update live:
Projection assumes the daily target is hit consistently. Real life wiggles — water, sodium, cycle — so trust the trend line, not any single weigh-in.
Tap Recipe on any item for full ingredients and method.
| Category | Items |
|---|---|
| Proteins | Chicken breast (1.3 lb), 93% lean ground beef (4 oz), lean ground turkey (8 oz), salmon (4 oz), cod (5 oz), shrimp (5 oz), canned tuna (1 can), turkey breast deli slices (4 oz) |
| Eggs & Dairy | Eggs (half dozen) + liquid egg whites (2 cups), 0% Greek yogurt (4 cups), cottage cheese (2 cups), shredded part-skim cheese (optional) |
| Produce | Mixed greens, arugula, spinach, kale, broccoli, Brussels sprouts, bell peppers, onions, mushrooms, cucumbers, celery, carrots, parsnips (½ lb), cabbage slaw mix, sweet potatoes (4 small), butternut squash (2 small), apples (6), pears (3), bananas (2), clementines, lemons, limes, avocado (2), garlic |
| Grains & Starches | Rolled oats, quinoa (¼ cup dry), wild rice (½ cup dry), brown rice (¼ cup dry), whole-grain bread or sourdough, whole-wheat tortillas, corn tortillas |
| Pantry | Olive oil, natural peanut butter, almond butter, hummus, black beans (1 can), kidney beans (1 can), edamame, salsa, unsweetened plant protein powder (pea), almonds, granola, honey, pumpkin purée (1 can), maple syrup, apple cider vinegar, dijon mustard, spices (cumin, chili powder, paprika, cinnamon, pumpkin-pie spice) |
| Directive (as given) | How it's built in |
|---|---|
| Lean out & lose weight — female, 31, 140 lbs | ~1,400 kcal/day (−400 deficit), 120 g protein to protect muscle, ~½–1 lb per week |
| 5'0" tall | Calorie math and projection computed from 5'0"; calculator defaults match |
| Strength training 2–4x per week | Kept as the training base; activity factor and the progressive-overload tip reflect it |
| Part-time work, 7–4, 3 days per week | Activity option "Strength 2–4x/wk, part-time work"; step goal balanced across work and off days |
| Brand it playing on "Shayna" — warm pink, green, light brown, very summer (renamed for autumn) | "The Autumn of Shayna": sunset-pink hero, palm green, sand tones; "shayna — Yiddish for beautiful" tagline |
| Show expected weight over time next to the calculator | 16-week projection chart with milestone chips; updates live as inputs change |
| Remove raw tomato | Swapped in every meal (shredded carrot, cucumber, arugula, blended salsa); only cooked tomato remains (chili) |
| Remove known acne-causing agents, like whey protein | Whey removed everywhere; unsweetened pea protein in; carbs kept low-glycemic; dairy-light trial note in tips |
| Make the foods autumn-themed | Summer produce swapped for apples, pears, pumpkin, butternut squash, kale, and root veg; maple, cinnamon, and apple cider vinegar in the pantry; totals unchanged (1,350–1,440 cal/day) |
| Make every food item clickable with the full recipe + an All Recipes tab | Recipe accordions on all 29 meals and snacks — ingredients, method, timing — plus an "All Recipes" tab showing everything in one place (what prints, too) |
Net build: 1,400 kcal/day · 120 g protein · 125 g carbs · 48 g fat · −400 daily deficit · days run 1,350–1,440 cal.
THE AUTUMN OF SHAYNA · LEAN, STRONG, GLOWING