Comprehensive Weight-Loss Nutrition Plan

I need a fully-fledged weight-loss programme that blends smart nutrition with effective training and clear progress monitoring.
The aim is simple: give me a structured roadmap I can follow week by week, knowing exactly what to eat, how to train, and how to judge whether the plan is working.

Please make the guidance practical and realistic for a busy adult with access to a standard kitchen and a gym.

Deliverables
• Meal plans – 4 weeks minimum, including daily menus, portion sizes, macronutrient breakdowns, grocery lists, and simple prep notes.
• Workout routines – a balanced mix of strength and cardio for the same 4-week period, outlining sets, reps, rest times, and any needed equipment.
• Progress-tracking tools – printable or digital templates for weight, measurements, body-fat estimates, and workout performance, plus a brief tutorial on how to use them.

Acceptance criteria
• Meals align with a sensible calorie deficit tailored to a 30-year-old, moderately active individual (I will provide exact stats once we start).
• Workouts complement the nutrition plan and progress logically across the four weeks.
• All documents delivered in editable formats (Google Sheets or Excel, plus PDF versions).
• Clear, concise explanations accompany each section so I understand the “why,” not just the “what.”

If you have questions about food preferences, allergies, or training limitations, let me know up front so the plan arrives ready to implement.