Finishing Strong with Consistency
Hello, amazing readers!
Week 4 marked the final stretch of my one-month weight loss journey, and honestly, it felt empowering. By this point, I wasn’t second-guessing my food choices or feeling overwhelmed. I had found a rhythm that worked for me, and my focus shifted from “Can I do this?” to “I’m really doing this.”
Just like the previous weeks, I stayed close to 1,200 calories per day and aimed for around 135 grams of protein daily. The meals remained simple, familiar, and easy to repeat. This week proved that weight loss doesn’t require constant change, just consistency.
Here’s exactly what Week 4 looked like for me.
My 1200-Calorie, High-Protein Meal Plan
Week 4
Day 22
Breakfast:
Greek yogurt (200g) with mixed berries and 1 tablespoon chia seeds.
Calories: 200 | Protein: 25g
Morning Snack:
1 boiled egg.
Calories: 70 | Protein: 6g
Lunch:
Grilled chicken breast (150g) with mixed greens and olive oil vinaigrette.
Calories: 350 | Protein: 45g
Afternoon Snack:
Cottage cheese (100g).
Calories: 100 | Protein: 12g
Dinner:
Baked salmon (100g) with roasted broccoli (1 cup) and quinoa (1/2 cup).
Calories: 480 | Protein: 47g
Total for the Day:
Calories: 1200 | Protein: 135g
Day 23
Breakfast:
Protein smoothie with almond milk, spinach, protein powder, and half a banana.
Calories: 250 | Protein: 25g
Morning Snack:
Greek yogurt (100g).
Calories: 100 | Protein: 10g
Lunch:
Turkey breast (150g) on mixed greens with cherry tomatoes and balsamic vinaigrette.
Calories: 300 | Protein: 40g
Afternoon Snack:
Handful of almonds (20g).
Calories: 140 | Protein: 5g
Dinner:
Lean ground turkey (150g) with roasted sweet potatoes (1/2 cup) and green beans.
Calories: 410 | Protein: 55g
Total for the Day:
Calories: 1200 | Protein: 135g
Day 24
Breakfast:
Scrambled eggs (2 eggs) with spinach and mushrooms.
Calories: 250 | Protein: 20g
Morning Snack:
Protein shake (water + protein powder).
Calories: 120 | Protein: 20g
Lunch:
Tuna salad (150g tuna mixed with Greek yogurt) served over arugula.
Calories: 300 | Protein: 45g
Afternoon Snack:
String cheese (1 piece).
Calories: 80 | Protein: 7g
Dinner:
Grilled shrimp (150g) with brown rice (1/2 cup) and broccoli (1 cup).
Calories: 450 | Protein: 43g
Total for the Day:
Calories: 1200 | Protein: 135g
Day 25
Breakfast:
Oatmeal (1/2 cup) with protein powder and flaxseeds.
Calories: 250 | Protein: 20g
Morning Snack:
1 boiled egg.
Calories: 70 | Protein: 6g
Lunch:
Grilled chicken breast (150g) with mixed greens and olive oil dressing.
Calories: 350 | Protein: 45g
Afternoon Snack:
Cottage cheese (100g).
Calories: 100 | Protein: 12g
Dinner:
Baked cod (150g) with roasted Brussels sprouts (1 cup) and lentils (1/2 cup).
Calories: 430 | Protein: 52g
Total for the Day:
Calories: 1200 | Protein: 135g
Day 26
Breakfast:
Greek yogurt (200g) with blueberries and chia seeds.
Calories: 200 | Protein: 25g
Morning Snack:
Protein shake.
Calories: 120 | Protein: 20g
Lunch:
Grilled shrimp salad with mixed greens and lemon dressing.
Calories: 300 | Protein: 40g
Afternoon Snack:
Handful of walnuts (20g).
Calories: 140 | Protein: 4g
Dinner:
Turkey meatballs (150g) with zucchini noodles and marinara sauce.
Calories: 440 | Protein: 46g
Total for the Day:
Calories: 1200 | Protein: 135g
Day 27
Breakfast:
Protein smoothie with kale, almond milk, protein powder, and mango.
Calories: 250 | Protein: 25g
Morning Snack:
1 boiled egg.
Calories: 70 | Protein: 6g
Lunch:
Lean beef (120g) with mixed greens and olive oil vinaigrette.
Calories: 350 | Protein: 45g
Afternoon Snack:
Greek yogurt (100g).
Calories: 100 | Protein: 10g
Dinner:
Baked salmon (100g) with roasted cauliflower (1 cup) and quinoa (1/2 cup).
Calories: 430 | Protein: 49g
Total for the Day:
Calories: 1200 | Protein: 135g
Day 28
Breakfast:
Scrambled eggs (2 eggs) with spinach and whole-grain toast (1 slice).
Calories: 250 | Protein: 20g
Morning Snack:
Protein shake.
Calories: 120 | Protein: 20g
Lunch:
Turkey breast (150g) with mixed greens and balsamic vinaigrette.
Calories: 300 | Protein: 40g
Afternoon Snack:
Handful of almonds (20g).
Calories: 140 | Protein: 5g
Dinner:
Grilled chicken breast (150g) with roasted sweet potatoes (1/2 cup) and green beans.
Calories: 390 | Protein: 50g
Total for the Day:
Calories: 1200 | Protein: 135g
Here is how to prepare Week 4 to match your targets exactly:
1. Master the “Cooked Weight” Rule
For Week 4, the proteins like grilled chicken (150g), turkey (150g), and salmon (100g) refer to the weight after they are cooked.
- Meat/Poultry: To get 150g cooked, start with about 200g raw.
- Fish: To get 100g cooked, start with about 130g raw.
- Shrimp: Shrimp loses a lot of water; 150g cooked is quite a large portion (about 12–15 large shrimp).
2. Grains & Starches (Volume vs. Weight)
The “1/2 cup” measurements for quinoa, brown rice, and lentils are for the cooked version.
- Quinoa/Rice: 1/2 cup cooked is roughly 90–100g.
- Sweet Potatoes: Since a “1/2 cup” of roasted cubes can vary depending on how they are piled, weighing out 100g of roasted sweet potato is the most accurate way to hit that 410-calorie dinner target on Day 23.
3. Smart Seasoning & Dressings
- Vinaigrettes: For your “olive oil and balsamic” lunches, use 1 teaspoon of oil and as much vinegar or lemon juice as you like. This keeps the fat content in check while providing flavor.
- Tuna Salad (Day 24): Skip the mayo! Use 2–3 tablespoons of plain non-fat Greek yogurt and a squeeze of Dijon mustard. It gives you that creamy texture with a massive protein boost and almost zero fat.
Week 4 Preparation Strategy
| Item | Best Prep Method | Accuracy Tip |
| Chicken & Turkey | Grill or Air-fry | Batch cook 750g of chicken on Sunday to cover Days 22, 25, and 28. |
| Greek Yogurt | Bowl on Scale | Always weigh 200g (about 7 oz) instead of using a measuring cup. |
| Veggies | Steam or Roast | Use a light mist of avocado oil spray instead of pouring oil from the bottle. |
| Protein Powder | Level Scoop | Ensure you aren’t using “heaping” scoops, which can add 30–50 extra calories. |
Daily Target Summary
You are consistently hitting 135g of protein, which is phenomenal for maintaining your metabolism.
Week 4 Takeaway
Week 4 proved to me that simple habits done consistently can create real results. This final week wasn’t about restriction or perfection. It was about trusting the routine I had built and finishing strong. Losing 23 pounds in one month came from showing up every day, even when motivation was low.
Thank you for following this journey with me. If you’re just getting started, be sure to check out Weeks 1, Week 2, and Week 3, and remember, progress is built one meal and one day at a time.
What are your thoughts about How I Lost 23 lbs in 1 Month: Week 4 Meal Plan Please share in the comments below. I really would love to know.
Until next time, shine amongst the stars!
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Week 4 of the meals that helped me lose 23 lbs in one month 💪🏾✨ High-protein, simple foods, and real-life consistency. This is how I finished strong and stayed on track. Full meal plan on the blog! 🤍 #WeightLossJourney #HighProtein #MealPrep ✨ ❤️ #LavandaMIchelle
