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Empower Your Body - A 4-Week, 1600 kcal High-Protein Plan for Healthy Transformation
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Empower Your Body - A 4-Week, 1600 kcal High-Protein Plan for Healthy Transformation

Loose weight Improve health Reduce fat Healty livestyle Weight Loss Diet High-Protein Diet Body Recomposition Diet Women's Diet Standard Diet
Specification & Key Parameters
6 parameter
Parameter Value Parameter Value
kcal
1600kcal
Protein
20%
Fat
30%
Carbohydrates
50%
Duration in days
28 days
Daily water recommendation for this nutrition plan
2 L

Empower Your Body - A 4-Week, 1600 kcal High-Protein Plan for Healthy Transformation

44.79 $
Gross price (includes VAT)
What you get immediately:
  • Complete day-by-day meal plan with exact weights, recipes, and shopping list
  • Balanced macros (P/F/C), calories, and full vitamin & mineral RDA coverage
  • Print-ready PDF book plus interactive meal editing directly in your dashboard
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About the Diet Plan

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Empower Your Body - A 4-Week, 1600 kcal High-Protein Plan for Healthy Transformation

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Sven Müller Diet – Effective Plan for Weight Loss and Health Improvement

The Sven Müller Diet is a modern, comprehensive nutrition system designed to achieve lasting results in weight loss and maintain a healthy lifestyle. It is based on a balanced combination of calories, macronutrients, and micronutrients that support the body in its daily functions.

Principles of the Sven Müller Diet

The foundation of this diet is a balanced approach to nutrition that adapts the number of calories and the quality of foods to the individual needs of the body. The diet focuses on three key aspects:

  1. Control of Caloric Intake – The diet allows you to adjust your calorie intake to your body’s needs, supporting weight loss and the reduction of body fat. This results in sustainable weight management without the risk of a yo-yo effect.
  2. Balanced Macronutrients – The diet combines the right amount of protein, carbohydrates, and fats to support metabolic processes while providing the body with energy throughout the day.
  3. High-Quality Foods – Fresh, natural foods are the core of this diet, providing the body with essential vitamins, minerals, and fiber. Processed foods, simple sugars, and trans fats are minimized, which has a positive impact on health and well-being.

Benefits of the Sven Müller Diet

  1. Effective Weight Loss – Thanks to the correct balance of calories and macronutrients, this diet helps you lose weight in a healthy and sustainable way. The weight loss process is gradual and safe, without the risk of a yo-yo effect.
  2. Improved Metabolism – The diet supports the body’s natural metabolic processes, leading to better fat burning and stable energy levels throughout the day. Additionally, muscle mass is preserved, which is important during weight loss.
  3. Better Health – Balanced meals provide the body with all necessary nutrients, boosting the immune system and overall physical condition. The diet makes the body more resistant to stress and illness, while increasing overall energy levels.
  4. Improved Digestion – The diet is rich in fiber, which supports digestive health. It improves bowel movements and reduces digestive issues such as constipation. The body is also better hydrated and detoxified, thanks to optimal mineral and water intake.
  5. Long-Term Results – The Sven Müller Diet is designed to not only achieve quick results but also maintain them in the long term. It can be applied for an extended period, adapting to the changing needs of the body.
  6. Improved Well-Being – A balanced diet that provides all the necessary nutrients has a positive impact on both physical and mental well-being. The diet improves concentration, energy levels, and mood.

The Diet for Everyone

The Sven Müller Diet is suitable for those who want to lose weight, as well as for individuals aiming to maintain a healthy weight and improve their physical condition. Thanks to the flexibility and adaptability of the plan, the diet can be followed by people of all ages and activity levels.

What does the plan include?

  1. A complete menu based on healthy and protein-rich products
  2. Balanced meals for every day of the week
  3. 3 meals every day
  4. A diet without starving yourself
  5. A diet without the yo-yo effect
  6. Practical and tasty recipes so you don't have to completely change your eating habits
  7. A shopping list

Summary

The Sven Müller Diet offers a holistic approach to health and weight loss, combining effectiveness with long-term results. With this diet, you not only lose weight but also improve your health and well-being. It is a program that promotes healthy, natural weight loss without the yo-yo effect, while also supporting the body in its daily functioning.

Start your transformation today and feel better – both physically and mentally!

Sun 25
Select Diet Day (1/28) • 25.10.2026 • Week 1 / 4

Day preview — Day 1

Choose a nutrition plan day 1–28 (days)
10 / 2026
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Day 1 (25.10.2026) Duration in days (1–28)
1577 KCAL
Protein (B)
98.1 g (30%)
Fat (T)
50.8 g (15%)
Carbs (W)
181.7 g (55%)
Hydration 2.5 L (10×250ml)
1
Meal 1 08:00 GL 22.1 1,89 €

Wholemeal rolls with cherry jam

Wholemeal roll with cherry jam
Recipe 10 min $0.22 (Lidl)
Wholemeal roll with cherry jam
392 kcal B: 44.2g • T: 19.3g • W: 41.5g
Show recipe
Ingredients are part of the recipe (13)
Sunflower Roll
Sunflower Roll $0.22 · Lidl
92 g (1 × Piece) • B: 12.5g · T: 14g · W: 8.4g
Butter
Butter $0.05 · Lidl
5 g (0.5 × Teaspoon) • B: 0g · T: 4.1g · W: 0g
Low-Sugar Sour Cherry Jam
Low-Sugar Sour Cherry Jam $0.08 · Lidl
30 g (2 × Teaspoon) • B: 0.1g · T: 0.1g · W: 11.3g
Chicken Breast Ham
Chicken Breast Ham $0.19 · Lidl
30 g (2 × Slice) • B: 6.4g · T: 0.4g · W: 0.1g
Cherry Tomatoes
Cherry Tomatoes $0.10 · Lidl
40 g (2 × Piece) • B: 0.4g · T: 0.1g · W: 1.4g
Basil, Fresh
Basil, Fresh
0.3 g (3 × Leaf) • B: 0g · T: 0g · W: 0g
Mustard
Mustard $0.03 · Lidl
10 g (1 × Teaspoon) • B: 0.6g · T: 0.6g · W: 2.2g
Low-Fat Quark
Low-Fat Quark $1.03 · Lidl
125 g (125 × Gram) • B: 24.8g · T: 0.6g · W: 4.4g
Apple
Apple $0.14 · Lidl
100 g (1 × Small piece) • B: 0.4g · T: 0.4g · W: 12.1g
Water
Water $0.03 · Lidl
20 g (2 × Tablespoon) • B: 0.2g · T: 0.2g · W: 0.2g
Lemon Juice
Lemon Juice $0.01 · Lidl
3 g (1 × Teaspoon) • B: 0g · T: 0g · W: 0.3g
Cinnamon
Cinnamon
0.1 g (1 × Pinch) • B: 0g · T: 0g · W: 0.1g
Vanilla, Ground or Vanilla Bean Paste
Vanilla, Ground or Vanilla Bean Paste $0.01 · Lidl
2 g (1 × Piece) • B: 0g · T: 0g · W: 2g
Preparation of the recipe (2)
  1. 1

    Divide the bun into 2 halves.

    Maybe toast the bun until crispy in a toaster or pan.

    Spread a little butter on it.


    Spread jam on one half.

    Spread mustard on the other half, add tomato slices, bay leaf and ham.

  2. 2

    Mix cottage cheese with water and grated apple. Season with cinnamon and vanilla to taste.

2
Meal 2 13:00 GL 41.2 2,19 €

Potatoes with herb curd and tomato juice

Potatoes with herb curd and tomato juice
Recipe 25 min $0.50 (Lidl)
Potatoes with herb curd and tomato juice
520 kcal B: 33.3g • T: 7.8g • W: 79.1g
Show recipe
Ingredients are part of the recipe (15)
Tomato Juice
Tomato Juice $0.50 · Lidl
200 g (1 × Cup) • B: 1.6g · T: 0.2g · W: 6g
Tabasco Sauce
Tabasco Sauce
1 g (1 × Portion) • B: 0g · T: 0g · W: 0.1g
Potatoes
Potatoes $0.21 · Lidl
225 g (3 × Piece) • B: 4.3g · T: 0.2g · W: 39.4g
Low-Fat Quark
Low-Fat Quark $1.03 · Lidl
125 g (125 × Gram) • B: 24.8g · T: 0.6g · W: 4.4g
Water
Water $0.03 · Lidl
20 g (2 × Tablespoon) • B: 0.2g · T: 0.2g · W: 0.2g
Olive Oil
Olive Oil $0.06 · Lidl
5 g (1 × Teaspoon) • B: 0.1g · T: 5g · W: 0g
Red Onion
Red Onion $0.05 · Lidl
60 g (1 × Small piece) • B: 0.8g · T: 0.2g · W: 4.1g
Parsley Leaves
Parsley Leaves $0.01 · Lidl
3 g (1 × Teaspoon) • B: 0.1g · T: 0g · W: 0.3g
Chives
Chives
2 g (1 × Teaspoon) • B: 0.1g · T: 0g · W: 0.1g
Ground Sweet Paprika
Ground Sweet Paprika $0.01 · Lidl
3 g (1 × Teaspoon) • B: 0g · T: 0g · W: 0.2g
Granulated Garlic
Granulated Garlic $0.01 · Lidl
5 g (1 × Teaspoon) • B: 0.3g · T: 0g · W: 1.6g
Kiwi
Kiwi $0.13 · Lidl
75 g (1 × Piece) • B: 0.7g · T: 0.4g · W: 10.4g
Apple
Apple $0.14 · Lidl
100 g (1 × Small piece) • B: 0.4g · T: 0.4g · W: 12.1g
Lemon Juice
Lemon Juice $0.01 · Lidl
3 g (1 × Teaspoon) • B: 0g · T: 0g · W: 0.3g
Cinnamon
Cinnamon
0.1 g (1 × Pinch) • B: 0g · T: 0g · W: 0.1g
Preparation of the recipe (3)
  1. 1

    Before preparing, drink the tomato juice with a little Tabasco.

  2. 2

    Boil the potatoes with the skin on and add a pinch of salt.

    If you don't like skin, peel it and bake the potatoes in the oven.


    Mix the quark with water and oil.

    Add finely chopped onion to the quark.

    Add the herbs: herb salt (salt), pepper, paprika powder, and garlic powder to taste.

  3. 3

    Slice the kiwi and cut the apple into small pieces. Season the fruit with lemon juice and cinnamon.

3
Meal 3 17:00 GL 31.2 1,11 €

Ham sandwiches with tomato salad and herb marinade

Ham sandwiches with tomato salad and herb marinade
Recipe 10 min $0.14 (Lidl)
Ham sandwiches with tomato salad and herb marinade
610 kcal B: 21.8g • T: 24.2g • W: 80.6g
Show recipe
Ingredients are part of the recipe (12)
Wholemeal Rye Bread
Wholemeal Rye Bread $0.14 · Lidl
60 g (2 × Slice of bread) • B: 5.4g · T: 2g · W: 28.8g
Cooked Pork Ham
Cooked Pork Ham $0.15 · Lidl
60 g (3 × Slice) • B: 9.8g · T: 11g · W: 0.6g
Pickled Cucumbers
Pickled Cucumbers $0.12 · Lidl
70 g (2 × Piece) • B: 0.7g · T: 0.1g · W: 1.3g
Chives
Chives
2 g (1 × Teaspoon) • B: 0.1g · T: 0g · W: 0.1g
Tomato
Tomato $0.43 · Lidl
170 g (1 × Piece) • B: 1.5g · T: 0.3g · W: 6.1g
Red Onion
Red Onion $0.05 · Lidl
60 g (1 × Small piece) • B: 0.8g · T: 0.2g · W: 4.1g
Olive Oil
Olive Oil $0.06 · Lidl
5 g (1 × Teaspoon) • B: 0.1g · T: 5g · W: 0g
Black Pepper
Black Pepper
0.1 g (1 × Pinch) • B: 0g · T: 0g · W: 0.1g
White Salt
White Salt
0.1 g (1 × Pinch) • B: 0g · T: 0g · W: 0g
Basil, Fresh
Basil, Fresh
0.3 g (3 × Leaf) • B: 0g · T: 0g · W: 0g
Parsley Leaves 2
Parsley Leaves 2
1 g (1 × Teaspoon) • B: 0g · T: 0g · W: 0.1g
Banana
Banana $0.11 · Lidl
80 g (1 × Small piece) • B: 0.8g · T: 0.2g · W: 18.8g
Preparation of the recipe (2)
  1. 1

    Toast the bread slices, spread lightly with butter, and sprinkle with chives.

    Place the ham on top and garnish with cucumbers.

    Place the finely chopped onion in a bowl and season with oil, salt, pepper, parsley, and basil.

    Now add the diced tomatoes to the salad.

  2. 2

    Finally, eat a banana.

Ingredients (1)
Butter
Butter $0.05 · Lidl
5 g (0.5 × Teaspoon) • B: 0g · T: 4.1g · W: 0g

Empower Your Body - A 4-Week, 1600 kcal High-Protein Plan for Healthy Transformation

44.79 $
Gross price (includes VAT)
What you get immediately:
  • Complete day-by-day meal plan with exact weights, recipes, and shopping list
  • Balanced macros (P/F/C), calories, and full vitamin & mineral RDA coverage
  • Print-ready PDF book plus interactive meal editing directly in your dashboard
1
Secure SSL payment & instant processing BLIK • Karta • Google Pay • Apple Pay • PayPal
Bio-Analysis Diet Plan

Siła Twojego Ciała – 4-tygodniowy wysokobiałkowy plan 1600 kcal dla zdrowej przemiany

1577 kcal B: 98.1g T: 50.8g W: 181.7g
Glycemic Load
Balanced
Balanced
Workout Window
120 min
Pre-workout
Full Analysis
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