21 - Days Calorie Deficit Meal Plan

The 21-Day Calorie Deficit Meal Plan is a structured, short-term diet designed to help you lose body fat by consistently eating fewer calories than your body burns over a period of three weeks (21 days). This approach is based on the science of caloric balance, where fat loss occurs when your body is in a calorie deficit.

🔥 What Is a Calorie Deficit?

A calorie deficit means you’re consuming fewer calories than your body needs to maintain its current weight. For example:

• If your body burns 2,200 calories/day and you eat 1,700 calories/day, you're in a 500-calorie deficit.
• Over 7 days, that’s ~3,500 calories — equal to about 1 pound (0.45 kg) of fat loss.

A 21-day calorie deficit plan keeps you in a deficit long enough to see noticeable fat loss — often 3–6 lbs (1.5–3 kg) or more, depending on the individual.

🎯 Goals of the 21-Day Calorie Deficit Meal Plan

• Lose weight safely and consistently
• Create healthy eating habits
• Control portion sizes and reduce overeating
• Increase awareness of calorie-dense foods
• Provide balanced nutrition while in a deficit

 Expected Results

Depending on your starting weight, activity level, and calorie target, you can expect:

• Fat loss of 3–6+ lbs (1.5–3 kg) in 3 weeks
• Inch loss from waist, hips, thighs
• Improved energy, digestion, and self-control

💡 The more consistent you are with your deficit, the better the results — even if you don’t exercise.

WHAT WILL YOU GET:

1. 21 - Days Worked Out Meal Plan
2. Shopping List
3. Recipes
4. Calorie Deficit Guide Line
5. Home Based Exercise Plan worth R279.00
6. How to measure yourself-Guide