Week 2 lock - In Challenge

🍴 6fifteen Meal Guides

1️⃣

Pescatarian (Challenge-Friendly)

Focus: Protein from fish, seafood, eggs, plant-based sources.

Breakfast

3 boiled eggs + sautéed spinach + ½ avocado

OR Greek yogurt (unsweetened) with chia seeds + blueberries + drizzle of raw honey

Snack

Rice cakes with almond butter & sliced strawberries

OR protein smoothie (plant protein powder + spinach + frozen banana + almond milk)

Lunch

Grilled salmon with roasted zucchini & asparagus

OR tuna salad (canned tuna in water, Greek yogurt instead of mayo, cucumbers, cherry tomatoes, spinach)

Snack

Edamame with sea salt

OR boiled eggs + cucumber slices

Dinner

Grilled shrimp with cauliflower rice stir-fry (broccoli, peppers, carrots, garlic)

OR baked cod with roasted Brussels sprouts & sweet potato

2️⃣

High Protein (Muscle Gain & Toning)

Focus: Lean meats, fish, eggs, protein shakes.

Breakfast

4 egg whites + 2 whole eggs + turkey bacon + spinach

OR protein oatmeal (oats + protein powder + chia seeds + almond butter)

Snack

Chicken breast strips + raw veggies (carrots, cucumbers, peppers)

OR protein shake (whey/plant protein + almond milk + frozen berries)

Lunch

Grilled chicken breast + quinoa + steamed broccoli

OR ground turkey lettuce wraps with avocado & salsa

Snack

Hard boiled eggs + 1 apple

OR cottage cheese + cucumber slices

Dinner

Grilled salmon or tilapia + asparagus + roasted sweet potato

OR lean ground beef with sautéed spinach + cauliflower mash

3️⃣

Low-Calorie Deficit (Weight Loss Focus)

Focus: Volume eating, high protein, low calories, staying satisfied.

Breakfast

Egg white scramble with spinach, onions, mushrooms

OR chia seed pudding (unsweetened almond milk + chia seeds + stevia + topped with berries)

Snack

Rice cakes + 2 boiled eggs

OR celery sticks with 1 tbsp almond butter

Lunch

Grilled chicken or tilapia + large salad (mixed greens, cucumbers, peppers, balsamic vinegar)

OR turkey meatballs with zucchini noodles & low-sugar tomato sauce

Snack

Cucumber + hummus

OR protein shake with water

Dinner

Shrimp stir fry with mixed veggies (broccoli, peppers, carrots, snap peas)

OR baked cod with cauliflower mash & roasted green beans

✨ All three plans stick to the 6fifteen rules:

✅ No fried/fast food

✅ No rice/pasta

✅ No processed sweets/snacks/sugary drinks

✅ No alcohol on weekdays

✅ Prioritize whole, clean ingredients

✅ Protein in every meal

🛒 6fifteen Grocery Lists

1️⃣

Pescatarian List

Proteins

Salmon (fresh or frozen)

Cod / Tilapia / Haddock

Shrimp

Canned tuna (in water)

Eggs

Greek yogurt (unsweetened)

Plant protein powder

Edamame

Veggies

Spinach

Zucchini

Asparagus

Brussels sprouts

Broccoli

Peppers

Cucumbers

Cherry tomatoes

Carrots

Cauliflower (for rice or mash)

Fruits

Blueberries

Strawberries

Banana

Avocado

Other

Almond butter

Chia seeds

Rice cakes (plain, unsalted)

Raw honey (optional, for sweetener)

Almond milk (unsweetened)

2️⃣

High Protein (Muscle Gain & Tone)

Proteins

Chicken breast

Ground turkey (lean, 93–99%)

Salmon / Tilapia

Turkey bacon

Eggs + egg whites

Lean ground beef (90–96%)

Cottage cheese (low-fat)

Whey or plant protein powder

Veggies

Spinach

Broccoli

Asparagus

Cauliflower (for mash)

Mixed greens

Cucumbers

Bell peppers

Onions

Mushrooms

Carbs / Healthy Starches

Quinoa

Sweet potatoes

Oats (plain, rolled or steel-cut)

Fruits

Apple

Berries (blueberries, strawberries)

Banana

Other

Almond butter

Chia seeds

Salsa (no sugar added)

Almond milk (unsweetened)

3️⃣

Low-Calorie Deficit (Weight Loss)

Proteins

Chicken breast

Tilapia / Cod

Shrimp

Ground turkey (lean)

Eggs + egg whites

Protein powder (whey or plant-based)

Veggies (bulk up meals)

Spinach

Mixed greens (spring mix, romaine, kale)

Zucchini (for zoodles)

Cauliflower (for mash or rice)

Broccoli

Green beans

Carrots

Snap peas

Cucumbers

Peppers

Onions

Mushrooms

Fruits

Berries (blueberries, strawberries, raspberries)

Apple

Lemon (for water or dressings)

Other

Hummus (small portion, clean ingredients)

Balsamic vinegar (low sugar)

Almond butter (limit to 1 tbsp servings)

Rice cakes (plain, unsalted)

Chia seeds

Organic 100 percent raw honey

Almond milk (unsweetened)