110 → 94 kg. 4 meals a day. Zero exercise.

Before and after

I am a writer in my late fifties. I sit at a desk most of the day. I did not change that. I only changed what was on the plate.

−16 kg (−35 lbs)
68 days
4 meals every day
0 workouts

See how much YOU can expect to lose

Fill in your own numbers. The calculator works out what your body burns in a day and how much you can expect to lose in 10 weeks on the 4 Meals menu. Nothing is sent anywhere – it all happens on your own phone.

Your result

– – kg

Fill in your numbers and press Show my result.

What’s in the recipe

The exact menu I ate every day, with amounts. Food you already know, from any normal supermarket.

1Breakfast

Simple, filling, ready in 10 minutes.

2Lunch

A bowl you make in 2 minutes.

3Dinner

Real dinner. Meat, fish or chicken.

4Evening

Yes – you eat before bed too.

The full 4-meal menu with grams and portions
The dinner rule that lets you eat steak and still lose weight
My weekly shopping list
The tables for women and men: what to expect at your height and build
What I did on the bad days (there were some)

Get the recipe

$4.99

One payment. No subscription. You get the recipe as a PDF straight away – read it on your phone or print it for the fridge.

Get the recipe – $4.99

Secure card payment with Stripe. Sold by Revers forlag, Norway.

Please read before you start

The 4 Meals menu is about 1,100–1,400 kcal a day. That works well for most healthy adults, but it is not for everyone. Talk to your doctor first, and do not use the method if you:

are under 18
are pregnant or breastfeeding
have diabetes, a heart condition or another illness, or take medicine that affects your weight or blood sugar
have or have had an eating disorder

The calculator gives an estimate, not a promise. Everybody is different. I am an author, not a doctor or dietitian – this is the menu that worked for me.