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Drop Pounds Deliciously: The Ultimate 7-Day Meal Plan for Cooking Newbies to Shed 12 Pounds with Flavor!

Posted on August 12, 2024

Avoids: chocolate
Age: 23
Male
Target Time: 12 weeks
Activity Level: Sedentary (office job)
Low Activity
30-Minute Meals
Beginner Recipes
Meal Variety: Moderate variety
Calorie Management
Personalized Meal Plan

This meal plan is meticulously crafted to help you on your journey to shedding 12 pounds over 12 weeks by delivering nutritious and delicious meals tailored to your preferences and lifestyle.

Over the next seven days, you'll enjoy a mix of classic and inventive dishes that are both satisfying and easy to prepare, even for a beginner in the kitchen.

Cover image
AI meal plans: The next generation of meal planning.

The Key to Healthy Living: Personalized Meal Plans

In today’s fast-paced world, where convenience often trumps nutrition, finding a path to healthy eating can feel like a daunting task. Yet, embarking on a journey toward better health doesn’t have to be complicated or boring. Enter the concept of personalized meal planning—a tailored approach that respects both your palate and your unique lifestyle choices. For individuals like a 23-year-old beginner cook aiming to shed 12 pounds over the next 12 weeks, a meal planner not only offers structure but also introduces delightful culinary experiences to one’s everyday routine.

Introducing Delicious Week: A Taste of Variety

Imagine a week where your meals are not only easy to prepare but also a medley of flavors and nutrition. Welcome to 'Delicious Week: A Taste of Variety,' a carefully curated meal plan designed specifically for beginners in the kitchen who crave both satisfaction and convenience. With meals ready in 30 minutes or less, you can expect a sensational mix of classic favorites and innovative dishes that will keep your taste buds tingling and your body fueled. Throughout this week of culinary delight, you’ll navigate through the world of food with confidence. With a calorie-conscious framework, the meals are crafted not only to support your weight loss goals but also to instill a sense of pleasure in eating. Picture starting your day with a breakfast of Greek Yogurt topped with luscious berries and a drizzle of honey—an energizing and refreshing way to kickstart your morning!

The Importance of Balanced Nutrition

You might wonder, why emphasize eating healthy? The answer is multifaceted. Eating nutritious meals can help regulate weight, boost energy levels, and enhance mood, creating a ripple effect of positivity in your daily life. Moreover, for those leading a sedentary lifestyle, a balanced diet becomes even more crucial in maintaining a healthy metabolism and preventing fatigue. Delicious Week is not just about losing weight; it’s about instilling a healthier lifestyle for the long haul. Envision delightful dinners like comforting Meatloaf served alongside creamy mashed potatoes, ensuring you feel satiated without compromising your goals. Every meal in this plan is specifically targeted to enhance protein intake and overall nutrition, all while sidestepping common allergens and gluten for seamless digestion.

Culinary Simplicity for Everyone

A common barrier that prevents many from embracing a healthier lifestyle is the belief that cooking requires expertise. Far from it! With the help of a custom meal planner, even those with the most basic culinary skills can whip up gourmet-like meals with ease. Each dish is designed to be straightforward with clear instructions and manageable ingredient lists. For someone just stepping into the kitchen, this meal plan is a fantastic opportunity. Not only do you learn about food preparation, but you also gain knowledge about flavor combinations and nutritional values, positioning you as a budding home chef! From vibrant salads rich in textures to one-pan dinners that save both time and cleanup effort, the variety ensures you’ll be both intrigued and engaged throughout the week.

Creating Sustainable Eating Habits

Consistency is key, especially when it comes to reshaping your eating habits. A well-thought-out meal plan like Delicious Week provides that anchor, keeping you on track and motivated. It mitigates the propensity to reach for quick, unhealthy snacks by providing satisfying—and delicious—alternatives at every meal. Furthermore, this week of meals is designed to spark creativity; with each dish you master, confidence in your cooking ability blossoms. This enables you to feel empowered and encouraged to experiment beyond the planned week, exploring new ingredients and recipes. Picture yourself confidently preparing a scrumptious quinoa salad or a healthy stir-fry, incorporating colorful vegetables and proteins—you’ll soon find your kitchen transforming into a hub of healthy living.

Conclusion: Embrace the Journey

In summary, embarking on a meal plan like Delicious Week is more than just following a slim-down regimen; it’s about cultivating a sustainable relationship with food that nourishes your body and excites your taste buds. As you navigate your culinary journey, allow the process to be as gratifying as the end goal. With every bite, appreciate the flavors, textures, and the health benefits that come with each meal. So, whether you’re cooking for yourself, planning for future meals, or sharing with friends and family, remember that eating healthily need not be a chore. With a personalized meal plan, you’re set to transform your eating habits, nourish your body, and feel great while doing it. Here’s to a week filled with delicious variety and a step closer to achieving your health goals!

With a diverse selection of meals that can be prepared in 30 minutes or less, you'll stay engaged with a moderate variety of recipes, making it easier to stick to your goals without getting bored.

AI meal plans: The next generation of meal planning.

From hearty and refreshing breakfasts like Greek Yogurt with Berries and Honey to delectable dinners such as Meatloaf with Mashed Potatoes, each meal is crafted to keep you feeling full and energized. With no restrictions on gluten and the absence of allergens, our plan ensures you receive ample protein and balanced nutrition to fuel your day, complementing your sedentary lifestyle and helping you successfully reach your target weight

Additional Insights

This meal plan is designed to provide balanced nutrition while being easy to prepare. Each meal is crafted with fresh ingredients and offers a variety of flavors to keep your taste buds excited.

Whether you are a beginner or an experienced cook, these recipes are straightforward and come with detailed instructions to ensure you can follow along with ease. Enjoy the process of cooking and the satisfaction of a well-prepared meal.

Remember, the key to a successful meal plan is consistency and variety. Make sure to try out different recipes and adjust them according to your taste preferences and dietary needs.

Additionally, each meal plan is tailored to meet specific dietary requirements, ensuring that you get the right balance of nutrients. From protein-packed breakfasts to fiber-rich dinners, every meal is designed to support your health and wellness goals.

Our meal plans also include tips on how to make the most of your ingredients, reducing waste and saving money. Learn how to store your food properly, make use of leftovers, and create delicious meals with minimal effort.

We also provide insights into the nutritional benefits of each ingredient used in the meal plans. Understand how each component contributes to your overall health, from boosting your immune system to improving your digestion.

Monday

Breakfast

Greek Yogurt with Berries and Honey

Calories: 686

Ingredients:

  • Greek yogurt 200g
  • Mixed berries 150g
  • Honey 21g

Cooking Steps:

  1. Step 1: Measure 200g of Greek yogurt into a bowl.
  2. Step 2: Add 150g of mixed berries (such as blueberries, strawberries, and raspberries).
  3. Step 3: Drizzle 1 tablespoon (21g) of honey over the yogurt and berries.
  4. Step 4: Stir gently to combine and enjoy.
10 minutes
Easy

Lunch

Grilled Chicken Salad

Calories: 961

Ingredients:

  • Chicken breast 200g
  • Mixed greens 100g
  • Cherry tomatoes 50g
  • Cucumber 50g
  • Red onion 30g
  • Olive oil 30ml
  • Balsamic vinegar 15ml

Cooking Steps:

  1. Step 1: Season a 200g chicken breast with salt and pepper.
  2. Step 2: Grill the chicken breast for 7-8 minutes on each side until fully cooked.
  3. Step 3: While the chicken is grilling, prepare the salad by cutting 100g of mixed greens, 50g of cherry tomatoes, 50g of cucumber, and 30g of red onion.
  4. Step 4: Combine the greens, tomatoes, cucumber, and onion in a large bowl.
  5. Step 5: Slice the grilled chicken breast and place it on top of the salad.
  6. Step 6: Dress the salad with 2 tablespoons (30ml) of olive oil and 1 tablespoon (15ml) of balsamic vinegar.
15 minutes
Easy

Dinner

Spaghetti Carbonara

Calories: 1099

Ingredients:

  • Spaghetti 200g
  • Pancetta or bacon 100g
  • Eggs 2 large
  • Parmesan cheese 50g
  • Salt to taste
  • Pepper to taste

Cooking Steps:

  1. Step 1: Cook 200g of spaghetti according to package instructions until al dente.
  2. Step 2: While the pasta is cooking, fry 100g of pancetta or bacon in a pan until crisp.
  3. Step 3: In a bowl, whisk together 2 large eggs and 50g of grated Parmesan cheese.
  4. Step 4: Drain the pasta, reserving 50ml of the cooking water.
  5. Step 5: Return the pasta to the pan and quickly mix in the pancetta, egg-cheese mixture, and the reserved pasta water over low heat. Stir until creamy.
  6. Step 6: Season with salt and pepper to taste and serve immediately.
20 minutes
Easy

Tuesday

Breakfast

Scrambled Eggs with Avocado Toast

Calories: 686

Ingredients:

  • Eggs 3 large
  • Bread 2 slices
  • Avocado 1 medium
  • Butter 1 tbsp
  • Salt to taste
  • Pepper to taste

Cooking Steps:

  1. Step 1: Toast the bread.
  2. Step 2: While the bread is toasting, peel and mash the avocado in a bowl.
  3. Step 3: In a mixing bowl, beat the eggs with a pinch of salt and pepper.
  4. Step 4: Heat a non-stick skillet over medium heat and add the butter.
  5. Step 5: Pour the beaten eggs into the skillet and scramble, stirring continuously, until cooked through.
  6. Step 6: Spread the mashed avocado on the toasted bread.
  7. Step 7: Serve the scrambled eggs alongside the avocado toast.
10 minutes
Easy

Lunch

Turkey and Cheese Sandwich

Calories: 823

Ingredients:

  • Turkey slices 100g
  • Cheddar cheese 2 slices
  • Bread 2 slices
  • Mayonnaise 1 tbsp
  • Lettuce 2 leaves
  • Tomato 1 small, sliced

Cooking Steps:

  1. Step 1: Spread mayonnaise on one side of each slice of bread.
  2. Step 2: Layer the turkey slices on one slice of bread.
  3. Step 3: Add the cheese slices on top of the turkey.
  4. Step 4: Add lettuce and tomato slices on top of the cheese.
  5. Step 5: Cover with the other slice of bread.
  6. Step 6: Cut the sandwich in half and serve.
10 minutes
Easy

Dinner

Beef Stir-Fry with Vegetables

Calories: 1237

Ingredients:

  • Beef 200g
  • Bell pepper 1 large
  • Broccoli 1 cup, chopped
  • Onion 1 medium
  • Olive oil 2 tbsp
  • Soy sauce 2 tbsp

Cooking Steps:

  1. Step 1: Slice the beef into thin strips.
  2. Step 2: Chop the bell pepper, broccoli, and onions into bite-sized pieces.
  3. Step 3: Heat the oil in a large skillet or wok over medium-high heat.
  4. Step 4: Add the beef strips to the skillet and cook until browned, about 5 minutes.
  5. Step 5: Remove the beef from the skillet and set aside.
  6. Step 6: In the same skillet, add the chopped vegetables and stir-fry for about 5-7 minutes until tender.
  7. Step 7: Return the beef to the skillet.
  8. Step 8: Add the soy sauce and stir until everything is well-coated and heated through.
  9. Step 9: Serve hot.
25 minutes
Easy

Wednesday

Breakfast

Oatmeal with Banana and Peanut Butter

Calories: 685

Ingredients:

  • Oats 50g
  • Banana 1 medium (about 118g)
  • Peanut Butter 1 tbsp (16g)
  • Water or Milk 1 cup (240ml)

Cooking Steps:

  1. Step 1: Heat one cup of water or milk in a saucepan over medium heat.
  2. Step 2: Add half a cup of oats and a pinch of salt to the saucepan.
  3. Step 3: Cook the oats, stirring occasionally, until thickened (about 5 minutes).
  4. Step 4: Slice one medium banana and set aside.
  5. Step 5: Once the oatmeal is cooked, remove it from heat and transfer it to a serving bowl.
  6. Step 6: Top the oatmeal with sliced banana and one tablespoon of peanut butter.
10 minutes
Easy

Lunch

Tuna Salad

Calories: 900

Ingredients:

  • Canned Tuna 1 can (about 165g drained weight)
  • Celery 1/4 cup (25g)
  • Red Onion 1/4 cup (40g)
  • Mayonnaise 2 tbsp (30g)
  • Lettuce or Mixed Greens 1 cup (50g)

Cooking Steps:

  1. Step 1: Open one can of tuna and drain the liquid.
  2. Step 2: In a mixing bowl, combine the tuna, 1/4 cup of diced celery, 1/4 cup of diced red onion, and 2 tablespoons of mayonnaise.
  3. Step 3: Season the mixture with salt and pepper to taste.
  4. Step 4: Mix well until the ingredients are fully combined.
  5. Step 5: Serve the tuna salad on a bed of fresh lettuce or mixed greens.
10 minutes
Easy

Dinner

Chicken Alfredo Pasta

Calories: 1161

Ingredients:

  • Pasta 100g
  • Chicken Breast 200g
  • Olive Oil 1 tbsp (14g)
  • Garlic 1 clove
  • Heavy Cream 1 cup (240ml)
  • Parmesan Cheese 1/2 cup (50g)
  • Parsley (Optional) to taste

Cooking Steps:

  1. Step 1: Cook 100g of pasta according to the package instructions. Drain and set aside.
  2. Step 2: In a large pan, heat one tablespoon of olive oil over medium heat.
  3. Step 3: Add 200g of diced chicken breast to the pan and cook until golden brown and fully cooked, about 8-10 minutes.
  4. Step 4: Remove the chicken from the pan and set aside.
  5. Step 5: In the same pan, add one minced garlic clove and cook until fragrant, about 1 minute.
  6. Step 6: Add 1 cup of heavy cream and 1/2 cup of grated Parmesan cheese to the pan. Stir continuously until the sauce thickens, about 3-4 minutes.
  7. Step 7: Return the cooked chicken to the pan and stir to combine.
  8. Step 8: Add the cooked pasta to the pan and toss to coat in the sauce.
  9. Step 9: Serve immediately garnished with chopped parsley if desired.
25 minutes
Easy

Thursday

Breakfast

Smoothie Bowl

Calories: 700

Ingredients:

  • banana 100g
  • mixed berries 150g
  • Greek yogurt 100g
  • granola 50g
  • almonds 25g
  • honey 10g

Cooking Steps:

  1. Step 1: In a blender, add 1 banana (100g), 150g of mixed berries, and 100g of Greek yogurt.
  2. Step 2: Blend until smooth.
  3. Step 3: Pour the smoothie into a bowl.
  4. Step 4: Top with 50g of granola, 25g of almonds, and a drizzle of honey if desired.
  5. Step 5: Serve immediately.
10 minutes
Easy

Lunch

Chicken Caesar Wrap

Calories: 900

Ingredients:

  • chicken breast 150g
  • romaine lettuce 100g
  • Caesar dressing 50g
  • tortilla wrap 1 large
  • Parmesan cheese 25g

Cooking Steps:

  1. Step 1: Grill 150g of chicken breast until fully cooked, then slice it.
  2. Step 2: In a bowl, mix 100g of romaine lettuce, 50g of Caesar dressing, and the grilled chicken slices.
  3. Step 3: Place the mixture onto a tortilla wrap.
  4. Step 4: Add 25g of shredded Parmesan cheese.
  5. Step 5: Fold the wrap and grill for 2-3 minutes until slightly crispy.
  6. Step 6: Serve hot.
10 minutes
Easy

Dinner

Shrimp Tacos

Calories: 1100

Ingredients:

  • shrimp 200g
  • olive oil 1 tablespoon
  • tortillas 2-3 large
  • shredded cabbage 100g
  • salsa 50g
  • avocado 50g
  • lime 1

Cooking Steps:

  1. Step 1: In a pan, heat 1 tablespoon of olive oil.
  2. Step 2: Add 200g of shrimp and cook until pink and opaque.
  3. Step 3: Warm 2-3 tortillas in a separate pan.
  4. Step 4: In a bowl, mix 100g of shredded cabbage and 50g of salsa.
  5. Step 5: Place cooked shrimp on warmed tortillas.
  6. Step 6: Top with the cabbage-salsa mixture.
  7. Step 7: Add slices of avocado (50g) and a squeeze of lime.
  8. Step 8: Serve immediately.
15 minutes
Easy

Friday

Breakfast

Whole Grain Pancakes with Syrup

Calories: 800

Ingredients:

  • Whole grain flour 1 cup
  • Sugar 1 tablespoon
  • Baking powder 1 teaspoon
  • Salt a pinch
  • Egg 1 large
  • Milk 1 cup
  • Butter 1 tablespoon
  • Maple syrup 2 tablespoons

Cooking Steps:

  1. Step 1: In a large mixing bowl, combine 1 cup whole grain flour, 1 tablespoon sugar, 1 teaspoon baking powder, and a pinch of salt.
  2. Step 2: In a separate bowl, beat together 1 large egg, 1 cup milk, and 1 tablespoon melted butter.
  3. Step 3: Pour the wet ingredients into the dry ingredients and stir until just combined. Do not overmix.
  4. Step 4: Heat a non-stick skillet over medium heat and lightly grease with butter or oil.
  5. Step 5: Pour 1/4 cup of batter per pancake onto the skillet and cook until bubbles form on the surface, then flip and cook until golden brown.
  6. Step 6: Serve pancakes with 2 tablespoons of maple syrup.
30 minutes
Easy

Lunch

BBQ Chicken Sandwich

Calories: 900

Ingredients:

  • Chicken breast 1
  • Salt to taste
  • Pepper to taste
  • BBQ sauce 2 tablespoons
  • Whole grain burger buns 2
  • Cheddar cheese 1 slice
  • Lettuce a few leaves
  • Tomato 2 slices

Cooking Steps:

  1. Step 1: Preheat a grill or skillet over medium heat.
  2. Step 2: Season 1 chicken breast with salt, pepper, and your favorite BBQ sauce.
  3. Step 3: Grill the chicken breast for about 6-7 minutes on each side until fully cooked.
  4. Step 4: Meanwhile, toast 2 whole grain burger buns.
  5. Step 5: Assemble the sandwich by placing the grilled chicken on the bun, adding 1 slice of cheddar cheese, lettuce, tomato slices, and additional BBQ sauce if desired.
30 minutes
Easy

Dinner

Salmon with Brown Rice and Asparagus

Calories: 1100

Ingredients:

  • Salmon fillet 1
  • Salt to taste
  • Pepper to taste
  • Lemon juice 1 tablespoon
  • Brown rice 1 cup
  • Asparagus 1 cup

Cooking Steps:

  1. Step 1: Preheat your oven to 375°F (190°C).
  2. Step 2: Season 1 salmon fillet with salt, pepper, and a squeeze of lemon juice.
  3. Step 3: Place the salmon on a baking sheet and roast in the oven for 12-15 minutes, until the fish flakes easily with a fork.
  4. Step 4: Meanwhile, cook 1 cup of brown rice according to package instructions.
  5. Step 5: Wash and trim 1 cup of asparagus. Steam or boil for 3-5 minutes until tender-crisp.
  6. Step 6: Serve the salmon over the cooked brown rice, and place the asparagus on the side.
30 minutes
Easy

Saturday

Breakfast

Veggie Omelette

Calories: 750

Ingredients:

  • Eggs 3 eggs (approx. 200g)
  • Bell peppers 50g
  • Onions 50g
  • Tomatoes 50g
  • Olive oil 1 tbsp

Cooking Steps:

  1. Step 1: Whisk 3 eggs in a bowl until well-blended.
  2. Step 2: Chop 50g bell peppers, 50g onions, and 50g tomatoes.
  3. Step 3: Heat a non-stick pan over medium heat and add 1 tbsp of olive oil.
  4. Step 4: Add chopped vegetables to the pan and cook for 2-3 minutes.
  5. Step 5: Pour whisked eggs over the vegetables. Allow to cook for 2-3 minutes or until the eggs are set.
  6. Step 6: Fold the omelette in half and serve hot.
10 minutes
Easy

Lunch

BLT Sandwich

Calories: 900

Ingredients:

  • Bacon 4 slices (approx. 80g)
  • Whole wheat bread 2 slices (approx. 60g)
  • Mayonnaise 2 tbsp
  • Lettuce 100g
  • Tomatoes 100g

Cooking Steps:

  1. Step 1: Cook 4 slices of bacon in a pan until crisp.
  2. Step 2: Toast 2 slices of whole wheat bread.
  3. Step 3: Spread 1 tbsp of mayonnaise on each slice of bread.
  4. Step 4: Layer the bacon, 100g lettuce, and 100g sliced tomatoes between the bread slices.
  5. Step 5: Cut the sandwich in half and serve.
10 minutes
Easy

Dinner

Meatloaf with Mashed Potatoes

Calories: 1100

Ingredients:

  • Ground beef 250g
  • Onions 50g
  • Breadcrumbs 50g
  • Egg 1 egg
  • Potatoes 300g
  • Milk 50ml
  • Butter 2 tbsp

Cooking Steps:

  1. Step 1: Preheat the oven to 180°C (350°F).
  2. Step 2: In a large bowl, mix 250g ground beef, 50g chopped onions, 50g breadcrumbs, 1 egg, salt, and pepper.
  3. Step 3: Shape the mixture into a loaf and place it on a baking tray.
  4. Step 4: Bake for 20 minutes or until cooked through.
  5. Step 5: While the meatloaf is baking, peel and boil 300g potatoes until tender.
  6. Step 6: Mash the boiled potatoes with 50ml milk, 2 tbsp butter, salt, and pepper until smooth.
  7. Step 7: Serve the meatloaf with mashed potatoes.
25 minutes
Easy

Sunday

Breakfast

Fruit and Nut Granola Bar

Calories: 700

Ingredients:

  • Rolled oats 200g
  • Dried fruit 50g
  • Mixed nuts 50g
  • Honey 200g

Cooking Steps:

  1. Step 1: Preheat oven to 350°F (175°C).
  2. Step 2: In a mixing bowl, combine 200g rolled oats, 50g dried fruit, 50g mixed nuts (avoiding chocolate), and 200g honey.
  3. Step 3: Spread the mixture evenly on a baking sheet.
  4. Step 4: Bake for 15-20 minutes or until golden brown.
  5. Step 5: Allow to cool before cutting into bars.
10 minutes
Easy

Lunch

Chicken Quesadilla

Calories: 900

Ingredients:

  • Tortilla 2pcs
  • Shredded chicken 150g
  • Shredded cheese 100g
  • Salsa 50g
  • Sour cream 50g

Cooking Steps:

  1. Step 1: Preheat a skillet over medium heat.
  2. Step 2: Place a tortilla on the skillet.
  3. Step 3: Spread 150g cooked shredded chicken evenly over the tortilla.
  4. Step 4: Sprinkle 100g shredded cheese over the chicken.
  5. Step 5: Place another tortilla on top and cook until golden brown, flipping once.
  6. Step 6: Cut into wedges and serve with salsa and sour cream.
10 minutes
Easy

Dinner

Baked Ziti

Calories: 1100

Ingredients:

  • Ziti pasta 200g
  • Marinara sauce 300g
  • Ricotta cheese 200g
  • Shredded mozzarella cheese 200g

Cooking Steps:

  1. Step 1: Preheat oven to 375°F (190°C).
  2. Step 2: Cook 200g ziti pasta according to package instructions and drain.
  3. Step 3: In a large bowl, combine cooked pasta with 300g marinara sauce and 200g ricotta cheese.
  4. Step 4: Transfer the mixture to a baking dish and top with 200g shredded mozzarella cheese.
  5. Step 5: Bake for 20-25 minutes, or until the cheese is melted and bubbly.
  6. Step 6: Allow to cool for a few minutes before serving.
25 minutes
Easy

Enhance Your Health with AI Meal Planning at Rex.Fit

Embrace the convenience of AI meal planning to enrich your dietary experience and meet your wellness objectives. Rex.Fit is your partner in crafting a nutritious meal plan that aligns with your taste and supports your fitness journey:

  • Custom AI Meal Plans: Experience the benefits of free meal planning with Rex.Fit Meal Planner. Our AI-driven platform generates personalized weekly meal plans that cater to your dietary preferences and health goals, making mealtime both enjoyable and goal-oriented.
  • Simple Food Ordering: Rex.Fit simplifies your grocery shopping with easy food ordering. Get all the ingredients for your meal plans delivered, saving you time and hassle every week.
  • Expert Virtual Coaching: Leverage Rex.Fit's virtual coaching for professional advice on integrating your preferred dishes into a balanced diet and sustaining a dynamic lifestyle.
  • Insightful AI Body Scanning: Utilize Rex.Fit's AI-powered body scanner for comprehensive body composition analysis, allowing you to see the effects of various foods on your health and fitness progress.

Explore Rex.Fit's innovative solutions to support your health and wellness at Rex.Fit.

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