A full 30-day Guochao light-meal program in four progressive weeks — every meal tagged with its real nutrition so the habit actually sticks.
Built for real routines — not a crash diet.
A month is enough to rewire your eating defaults.
Progressive weeks that build on each other.
No crash — just repeatable, tasty structure.
A calendar you can actually follow.
Four weeks, each a fresh 7-day rotation. Weeks 1–2 build the base, Week 3 adds cod, dumplings and soba for variety, Week 4 settles into a maintenance rhythm. Across all 30 days every meal carries its real macros and an ≈ estimate for sodium and potassium.
Establish the rhythm with high-protein lunches and light dinners.
| Day | Breakfast | Lunch | Dinner | Snack | Drink | Daily kcal |
|---|---|---|---|---|---|---|
| Mon | 320 kcal · P16 C20 F18 · Fib7 Na ≈80mg · K ≈150mg | 420 kcal · P38 C42 F12 Na ≈80mg · K ≈620mg | 145 kcal · P11 C12 F6 · Fib4 Na ≈420mg · K ≈680mg | 280 kcal · P12 C38 F14 · Fib16 Na ≈80mg · K ≈160mg | 35 kcal · P— C— F0 Na ≈10mg · K ≈30mg | 1200 |
| Tue | 280 kcal · P12 C38 F14 · Fib16 Na ≈80mg · K ≈160mg | 520 kcal · P38 C— F— · Fib12 Na ≈80mg · K ≈620mg | 265 kcal · P18 C28 F9 · Fib6 Na ≈80mg · K ≈620mg | 140 kcal · P2 C32 F0 · Fib1 Na ≈10mg · K ≈30mg | 4 kcal · P0 C1 F0 · Fib0 Na ≈10mg · K ≈30mg | 1209 |
| Wed | 320 kcal · P18 C— F— Na ≈80mg · K ≈160mg | 520 kcal · P42 C48 F8 · Fib12 Na ≈80mg · K ≈620mg | 165 kcal · P3 C38 F0.5 · Fib5 Na ≈80mg · K ≈620mg | 200 kcal · P— C— F— Na ≈300mg · K ≈120mg | 32 kcal · P0 C8 F0 · Fib1 Na ≈10mg · K ≈30mg | 1237 |
| Thu | 210 kcal · P6 C42 F2 · Fib9 Na ≈80mg · K ≈160mg | 410 kcal · P42 C28 F13 · Fib6 Na ≈60mg · K ≈655mg | 224 kcal · P9 C38 F4 · Fib7 Na ≈120mg · K ≈1140mg | 200 kcal · P— C— F— Na ≈300mg · K ≈120mg | 10 kcal · P— C— F0 Na ≈10mg · K ≈30mg | 1054 |
| Fri | 320 kcal · P16 C20 F18 · Fib7 Na ≈80mg · K ≈150mg | 385 kcal · P42 C36 F8 · Fib7 Na ≈80mg · K ≈150mg | 165 kcal · P— C— F0.5 Na ≈420mg · K ≈680mg | 320 kcal · P18 C— F— Na ≈80mg · K ≈160mg | 5 kcal · P— C— F0 Na ≈10mg · K ≈30mg | 1195 |
| Sat | 280 kcal · P12 C38 F14 · Fib16 Na ≈80mg · K ≈160mg | 340 kcal · P28 C24 F16 · Fib7 Na ≈70mg · K ≈655mg | 380 kcal · P11 C60 F8 · Fib16 Na ≈80mg · K ≈620mg | 140 kcal · P2 C32 F0 · Fib1 Na ≈10mg · K ≈30mg | 25 kcal · P— C— F0 Na ≈10mg · K ≈30mg | 1165 |
| Sun | 320 kcal · P18 C— F— Na ≈80mg · K ≈160mg | 380 kcal · P32 C45 F12 · Fib11 Na ≈80mg · K ≈620mg | 187 kcal · P6 C34 F3 · Fib6 Na ≈120mg · K ≈920mg | 280 kcal · P12 C38 F14 · Fib16 Na ≈80mg · K ≈160mg | 20 kcal · P— C— F0 Na ≈10mg · K ≈30mg | 1187 |
Per-meal macros are real values from each dish; sodium & potassium are estimates (≈). Daily kcal sums the five slots.
New grains and proteins to keep momentum.
| Day | Breakfast | Lunch | Dinner | Snack | Drink | Daily kcal |
|---|---|---|---|---|---|---|
| Mon | 320 kcal · P16 C20 F18 · Fib7 Na ≈80mg · K ≈150mg | 430 kcal · P38 C45 F9 · Fib7 Na ≈10mg · K ≈30mg | 145 kcal · P11 C12 F6 · Fib4 Na ≈420mg · K ≈680mg | 280 kcal · P12 C38 F14 · Fib16 Na ≈80mg · K ≈160mg | 35 kcal · P— C— F0 Na ≈10mg · K ≈30mg | 1210 |
| Tue | 280 kcal · P12 C38 F14 · Fib16 Na ≈80mg · K ≈160mg | 420 kcal · P28 C46 F12 · Fib5 Na ≈80mg · K ≈150mg | 265 kcal · P18 C28 F9 · Fib6 Na ≈80mg · K ≈620mg | 140 kcal · P2 C32 F0 · Fib1 Na ≈10mg · K ≈30mg | 4 kcal · P0 C1 F0 · Fib0 Na ≈10mg · K ≈30mg | 1109 |
| Wed | 320 kcal · P18 C— F— Na ≈80mg · K ≈160mg | 420 kcal · P36 C— F— · Fib9 Na ≈80mg · K ≈620mg | 165 kcal · P3 C38 F0.5 · Fib5 Na ≈80mg · K ≈620mg | 200 kcal · P— C— F— Na ≈300mg · K ≈120mg | 32 kcal · P0 C8 F0 · Fib1 Na ≈10mg · K ≈30mg | 1137 |
| Thu | 210 kcal · P6 C42 F2 · Fib9 Na ≈80mg · K ≈160mg | 480 kcal · P32 C48 F14 · Fib6 Na ≈80mg · K ≈150mg | 224 kcal · P9 C38 F4 · Fib7 Na ≈120mg · K ≈1140mg | 200 kcal · P— C— F— Na ≈300mg · K ≈120mg | 10 kcal · P— C— F0 Na ≈10mg · K ≈30mg | 1124 |
| Fri | 320 kcal · P16 C20 F18 · Fib7 Na ≈80mg · K ≈150mg | 415 kcal · P34 C52 F8 · Fib5 Na ≈80mg · K ≈150mg | 165 kcal · P— C— F0.5 Na ≈420mg · K ≈680mg | 320 kcal · P18 C— F— Na ≈80mg · K ≈160mg | 5 kcal · P— C— F0 Na ≈10mg · K ≈30mg | 1225 |
| Sat | 280 kcal · P12 C38 F14 · Fib16 Na ≈80mg · K ≈160mg | 360 kcal · P22 C38 F12 · Fib3 Na ≈80mg · K ≈150mg | 380 kcal · P11 C60 F8 · Fib16 Na ≈80mg · K ≈620mg | 140 kcal · P2 C32 F0 · Fib1 Na ≈10mg · K ≈30mg | 25 kcal · P— C— F0 Na ≈10mg · K ≈30mg | 1185 |
| Sun | 320 kcal · P18 C— F— Na ≈80mg · K ≈160mg | 520 kcal · P18 C— F14 Na ≈80mg · K ≈620mg | 187 kcal · P6 C34 F3 · Fib6 Na ≈120mg · K ≈920mg | 280 kcal · P12 C38 F14 · Fib16 Na ≈80mg · K ≈160mg | 20 kcal · P— C— F0 Na ≈10mg · K ≈30mg | 1327 |
Per-meal macros are real values from each dish; sodium & potassium are estimates (≈). Daily kcal sums the five slots.
Cod, dumplings, soba and mushroom beef join the lineup.
| Day | Breakfast | Lunch | Dinner | Snack | Drink | Daily kcal |
|---|---|---|---|---|---|---|
| Mon | 320 kcal · P16 C20 F18 · Fib7 Na ≈80mg · K ≈150mg | 420 kcal · P36 C38 F10 · Fib8 Na ≈10mg · K ≈30mg | 145 kcal · P11 C12 F6 · Fib4 Na ≈420mg · K ≈680mg | 280 kcal · P12 C38 F14 · Fib16 Na ≈80mg · K ≈160mg | 35 kcal · P— C— F0 Na ≈10mg · K ≈30mg | 1200 |
| Tue | 280 kcal · P12 C38 F14 · Fib16 Na ≈80mg · K ≈160mg | 420 kcal · P38 C42 F12 Na ≈80mg · K ≈620mg | 265 kcal · P18 C28 F9 · Fib6 Na ≈80mg · K ≈620mg | 140 kcal · P2 C32 F0 · Fib1 Na ≈10mg · K ≈30mg | 4 kcal · P0 C1 F0 · Fib0 Na ≈10mg · K ≈30mg | 1109 |
| Wed | 320 kcal · P18 C— F— Na ≈80mg · K ≈160mg | 520 kcal · P38 C— F— · Fib12 Na ≈80mg · K ≈620mg | 165 kcal · P3 C38 F0.5 · Fib5 Na ≈80mg · K ≈620mg | 200 kcal · P— C— F— Na ≈300mg · K ≈120mg | 32 kcal · P0 C8 F0 · Fib1 Na ≈10mg · K ≈30mg | 1237 |
| Thu | 210 kcal · P6 C42 F2 · Fib9 Na ≈80mg · K ≈160mg | 340 kcal · P28 C24 F16 · Fib7 Na ≈70mg · K ≈655mg | 224 kcal · P9 C38 F4 · Fib7 Na ≈120mg · K ≈1140mg | 200 kcal · P— C— F— Na ≈300mg · K ≈120mg | 10 kcal · P— C— F0 Na ≈10mg · K ≈30mg | 984 |
| Fri | 320 kcal · P16 C20 F18 · Fib7 Na ≈80mg · K ≈150mg | 520 kcal · P42 C48 F8 · Fib12 Na ≈80mg · K ≈620mg | 165 kcal · P— C— F0.5 Na ≈420mg · K ≈680mg | 320 kcal · P18 C— F— Na ≈80mg · K ≈160mg | 5 kcal · P— C— F0 Na ≈10mg · K ≈30mg | 1330 |
| Sat | 280 kcal · P12 C38 F14 · Fib16 Na ≈80mg · K ≈160mg | 410 kcal · P42 C28 F13 · Fib6 Na ≈60mg · K ≈655mg | 256 kcal · P16 C30 F8 · Fib6 Na ≈10mg · K ≈30mg | 140 kcal · P2 C32 F0 · Fib1 Na ≈10mg · K ≈30mg | 25 kcal · P— C— F0 Na ≈10mg · K ≈30mg | 1111 |
| Sun | 320 kcal · P18 C— F— Na ≈80mg · K ≈160mg | 380 kcal · P32 C45 F12 · Fib11 Na ≈80mg · K ≈620mg | 218 kcal · P— C— F2.5 Na ≈80mg · K ≈620mg | 280 kcal · P12 C38 F14 · Fib16 Na ≈80mg · K ≈160mg | 20 kcal · P— C— F0 Na ≈10mg · K ≈30mg | 1218 |
Per-meal macros are real values from each dish; sodium & potassium are estimates (≈). Daily kcal sums the five slots.
A comfortable rhythm you can repeat beyond the month.
| Day | Breakfast | Lunch | Dinner | Snack | Drink | Daily kcal |
|---|---|---|---|---|---|---|
| Mon | 320 kcal · P16 C20 F18 · Fib7 Na ≈80mg · K ≈150mg | 520 kcal · P38 C— F— · Fib12 Na ≈80mg · K ≈620mg | 145 kcal · P11 C12 F6 · Fib4 Na ≈420mg · K ≈680mg | 280 kcal · P12 C38 F14 · Fib16 Na ≈80mg · K ≈160mg | 35 kcal · P— C— F0 Na ≈10mg · K ≈30mg | 1300 |
| Tue | 280 kcal · P12 C38 F14 · Fib16 Na ≈80mg · K ≈160mg | 430 kcal · P38 C45 F9 · Fib7 Na ≈10mg · K ≈30mg | 265 kcal · P18 C28 F9 · Fib6 Na ≈80mg · K ≈620mg | 140 kcal · P2 C32 F0 · Fib1 Na ≈10mg · K ≈30mg | 4 kcal · P0 C1 F0 · Fib0 Na ≈10mg · K ≈30mg | 1119 |
| Wed | 320 kcal · P18 C— F— Na ≈80mg · K ≈160mg | 520 kcal · P42 C48 F8 · Fib12 Na ≈80mg · K ≈620mg | 165 kcal · P3 C38 F0.5 · Fib5 Na ≈80mg · K ≈620mg | 200 kcal · P— C— F— Na ≈300mg · K ≈120mg | 32 kcal · P0 C8 F0 · Fib1 Na ≈10mg · K ≈30mg | 1237 |
| Thu | 210 kcal · P6 C42 F2 · Fib9 Na ≈80mg · K ≈160mg | 385 kcal · P42 C36 F8 · Fib7 Na ≈80mg · K ≈150mg | 224 kcal · P9 C38 F4 · Fib7 Na ≈120mg · K ≈1140mg | 200 kcal · P— C— F— Na ≈300mg · K ≈120mg | 10 kcal · P— C— F0 Na ≈10mg · K ≈30mg | 1029 |
| Fri | 320 kcal · P16 C20 F18 · Fib7 Na ≈80mg · K ≈150mg | 420 kcal · P28 C46 F12 · Fib5 Na ≈80mg · K ≈150mg | 165 kcal · P— C— F0.5 Na ≈420mg · K ≈680mg | 320 kcal · P18 C— F— Na ≈80mg · K ≈160mg | 5 kcal · P— C— F0 Na ≈10mg · K ≈30mg | 1230 |
| Sat | 280 kcal · P12 C38 F14 · Fib16 Na ≈80mg · K ≈160mg | 415 kcal · P34 C52 F8 · Fib5 Na ≈80mg · K ≈150mg | 380 kcal · P11 C60 F8 · Fib16 Na ≈80mg · K ≈620mg | 140 kcal · P2 C32 F0 · Fib1 Na ≈10mg · K ≈30mg | 25 kcal · P— C— F0 Na ≈10mg · K ≈30mg | 1240 |
| Sun | 320 kcal · P18 C— F— Na ≈80mg · K ≈160mg | 420 kcal · P38 C42 F12 Na ≈80mg · K ≈620mg | 187 kcal · P6 C34 F3 · Fib6 Na ≈120mg · K ≈920mg | 280 kcal · P12 C38 F14 · Fib16 Na ≈80mg · K ≈160mg | 20 kcal · P— C— F0 Na ≈10mg · K ≈30mg | 1227 |
Per-meal macros are real values from each dish; sodium & potassium are estimates (≈). Daily kcal sums the five slots.
Unlikely — the plan rotates proteins and grains every week (beef, salmon, chicken, shrimp, turkey, cod, dumplings, soba) while keeping the same macro framework.
Yes. Every dish links to its own product page, so you can mix and match while keeping the same macro balance. Aim to keep lunch as your highest-protein meal.
Calories, protein, carbs, fat and fiber are the real values from each dish. Sodium and potassium are estimates (marked ≈), because they depend on exact seasoning and broth.
These plans sit around 1,200–1,500 kcal/day with 30–45g of protein per main meal, which most people find filling and supportive of steady fat loss. Adjust portions to your own needs.
No. You can order any dish from the menu, or use the prep tips to batch-cook a week of lunches and dinners at home.
Browse the full menu or talk to us about a custom plan built around your goals.