Meal prep: fully booked until January 2027 · Waiting list open
Goal · Sustainable deficit
Weight-loss meal prep in Madrid
Most diets don't fail through lack of willpower: they fail because the food gets boring and, at the end of the day, cooking something light is the last thing anyone wants to do. Tiredness arrives, delivery follows, and the week collapses.
Meal prep fixes exactly that weak point. Your meal is already cooked, weighed and labelled when you open the fridge, with controlled calories and real flavour. No decision to make, so no room to improvise badly.
I cook in a deficit without the usual tricks: no tiny portions, no boiled chicken. French techniques — reduced stocks, slow roasts, fresh herbs — deliver flavour without adding unnecessary fat.
How the pack adapts to weight loss
- 400 to 550 kcal per serving, with high vegetable volume so the plate genuinely fills you up.
- 30-40 g of protein per serving to protect muscle mass during the deficit.
- Carbs present but measured: removing them isn't necessary to lose fat.
- Light sauces built on stocks and citrus rather than cream or butter.
We start by setting a realistic daily calorie target and deciding which meals the pack covers. Most people cover lunches and dinners Monday to Friday — where control tends to slip. Each week we adjust based on your progress. If you're followed by a nutritionist or doctor, I build the menu around their guidance.
Sample deficit week
Monday
Lemon chicken breast, courgette and quinoa
380 g · Prot. 38 g · Carbs 32 g · Fat 10 g · 420 kcal
Tuesday
Baked hake with seasonal vegetables
390 g · Prot. 34 g · Carbs 28 g · Fat 11 g · 400 kcal
Wednesday
Turkey stir-fry, broccoli and brown rice
380 g · Prot. 36 g · Carbs 35 g · Fat 9 g · 415 kcal
Thursday
Pumpkin velouté and egg-white omelette with spinach
400 g · Prot. 30 g · Carbs 26 g · Fat 12 g · 390 kcal
Friday
Cod with ratatouille and chickpeas
390 g · Prot. 35 g · Carbs 34 g · Fat 11 g · 430 kcal
| Day | Dish | Serving | Prot. | Carbs | Fat | Kcal |
|---|---|---|---|---|---|---|
| Monday | Lemon chicken breast, courgette and quinoa | 380 g | 38 g | 32 g | 10 g | 420 |
| Tuesday | Baked hake with seasonal vegetables | 390 g | 34 g | 28 g | 11 g | 400 |
| Wednesday | Turkey stir-fry, broccoli and brown rice | 380 g | 36 g | 35 g | 9 g | 415 |
| Thursday | Pumpkin velouté and egg-white omelette with spinach | 400 g | 30 g | 26 g | 12 g | 390 |
| Friday | Cod with ratatouille and chickpeas | 390 g | 35 g | 34 g | 11 g | 430 |
Choose your pack
Every pack includes a personalised menu, macro labelling and home delivery in Madrid.
6-serving pack
To try it out, or to cover one person's weekday lunches.
from15€/serving
- 6 individual servings
- Bespoke menu approved with you
- Macro and date labelling
- Delivery in your neighbourhood
10-serving pack
The most popular: weekday lunches and dinners for one active person.
from14€/serving
- 10 individual servings
- Bespoke menu with no repeats
- Portions adjusted to your goal
- Delivery in your neighbourhood
14-serving pack
For couples, or anyone who wants the whole week sorted.
from13€/serving
- 14 individual servings
- Two menu lines possible
- Priority delivery slot
- Delivery in your neighbourhood
Frequently asked questions
That's not the goal. High vegetable volume and high protein are exactly what make the deficit sustainable.
Yes — send me the guidance and I'll build the menu around the calories and macro split.
The 10-serving pack covers lunch and dinner Monday to Friday, where most diets break.
Shall we start your deficit week?
Tell me your goal and your routine and I'll propose a filling, calorie-controlled menu.