Fat Loss meal Plan
A Meal Plan to help get you structured to Lose Weight
NOTE: This meal plan was designed with a 200 pound individual in mind; if you weigh substantially more or less than that, adjust portion sizes accordingly.
Every effort was made to keep the diet simple & manageable so you wouldn’t have to cook all day long. When the diet calls for eating chicken or fish multiple times during the day, for example, cook all the meat at one time (either the night before or in the morning), store it in airtight containers in the refrigerator and keep it handy at work or wherever you may find yourself. If you have a Food Saver you can even cook everything on Sunday night for the week.
The times listed for each meal are by no means set in stone; in this example we used someone who follows a typical 9-to-5 workday and trains after work. If your schedule differs, fit the eating plan to your particular lifestyle. Just make sure you eat every 2-3 hours during the day, as outlined.
We provide two sample very low-carb days on Wednesday & Thursday, as you should do every two weeks.
Monday:
7-7:45 a.m.
Coffee, black (optional)
½ scoop (10 grams) whey protein mixed in water
Cardio (on an empty stomach)
MEAL 1: 8 a.m.
4 egg whites plus 2 whole eggs with 1 slice of low-fat cheese
1 cup oatmeal, cooked
MEAL 2: 10:30 a.m.
2 scoops (40 grams) whey protein mixed in water
1 sweet potato sprinkled with Butter Buds & Splenda
1 oz. mixed nuts
MEAL 3: 1 p.m.
8 oz. chicken breast, grilled
1 medium sweet potato
1 cup broccoli
MEAL 4: 4 p.m.
½ can light tuna in water
2 slices whole-wheat bread
½ avocado
MEAL 5: PRE-WORKOUT 5:30 p.m.
1 scoop (20 grams) whey protein mixed in water
1 large apple
Weight Training
MEAL 6: POST-WORKOUT 6:30-6:45
p.m.
2 scoops (40 grams) whey protein mixed in water
Large sports drink (32 oz.)
MEAL 7: 7:30 p.m.
8 oz. chicken breast, grilled
1 cup medium-grain brown rice, cooked
2 cups green salad
2 tbsp. fat free Italian dressing
MEAL 8: 10 p.m.
8 oz. low fat cottage cheese
BEDTIME:
10 grams arginine supplement
Daily totals:
2,942 calories
321 grams protein
286 grams carbs
56 grams fat
Tuesday
7-7:45 a.m.
Coffee, black (optional)
½ scoop (10 grams) whey protein mixed in water
Cardio (on an empty stomach)
MEAL 1: 8 a.m.
4 egg whites plus 2 whole eggs
1 slice low fat cheese
1 whole-wheat English Muffin
1 tbsp. peanut butter
MEAL 2: 10:30 a.m.
2 scoops (40 grams) whey protein mixed in water
1 cup oatmeal, cooked
MEAL 3: 1 p.m.
8 oz. ground beef (95% lean)
2 slices whole-wheat bread
1 cup cauliflower
MEAL 4: 4 p.m.
8 oz. low fat cottage cheese
6 whole-wheat crackers
½ avocado
MEAL 5:
PRE-WORKOUT 5:30 p.m.
1 scoop (20 grams) whey protein mixed in water
1 medium banana
Weight
Training
MEAL 6:
POST-WORKOUT 6:30-6:45 p.m.
2 scoops (40 grams) whey protein mixed in water
3 slices white bread
2 tbsp. jelly
MEAL 7: 7:30 p.m.
9 oz. Pacific salmon
1 medium sweet potato
1 cup sliced zucchini
MEAL 8: 10 p.m.
2 scoops (40 grams) casein protein mixed in water
BEDTIME:
10 grams arginine supplement
Daily
Totals:
3,171 calories
324 grams protein
254 carbs
90 grams fat
Wednesday
Very
low-carb day
7-7:45 a.m.
Coffee, black (optional)
½ scoop (10 grams) whey protein mixed in water
Cardio (on an empty stomach)
MEAL 1: 8 a.m.
4 egg whites plus 4 whole eggs
1 slice low fat cheese
MEAL 2: 10:30 a.m.
2 scoops (40 grams) whey protein mixed in water
MEAL 3: 1 p.m.
½ can light tuna in water
8 oz. low fat cottage cheese
MEAL 4: 4 p.m.
8 oz. chicken breast, grilled
MEAL 5:
PRE-WORKOUT 5:30 p.m.
2 scoops (40 grams) whey protein mixed in water
Weight
Training
MEAL 6:
POST-WORKOUT 6:30-6:45 p.m.
2 scoops (40 grams) whey protein mixed in water
1 medium bagel
MEAL 7: 7:30 p.m.
8 oz. top sirloin steak
MEAL 8: 10 p.m.
1 scoop (20 grams) casein protein
1 tbsp. peanut butter
BEDTIME:
10 grams arginine supplement
Daily
Totals:
2,316 calories
356 grams protein
81 grams carbs
56 grams fat
Thursday
Very low
carb day
7-7:45 a.m.
Coffee, black (optional)
½ scoop (10 grams) whey protein mixed in water
Cardio (on an empty stomach)
MEAL 1: 8 a.m.
4 egg whites plus 4 whole eggs
1 slice low fat cheese
MEAL 2: 10:30 a.m.
2 scoops (40 grams) whey protein mixed in water
MEAL 3: 1 p.m.
½ can light tuna in water
8 oz. low fat cottage cheese
MEAL 4: 4 p.m.
8 oz. ground beef (95% lean)
1 tbsp peanut butter
MEAL 5:
PRE-WORKOUT 5:30 p.m.
2 scoops (40 grams) whey protein mixed in water
Weight
Training
MEAL 6:
POST-WORKOUT 6:30-6:45 p.m.
2 scoops (40 grams) whey protein mixed in water
3 slices white bread
2 tbsp jelly
MEAL 7: 7:30 p.m.
9 oz. trout
MEAL 8: 10 p.m.
1 scoop (20 grams) casein protein mixed in water
BEDTIME:
10 grams arginine supplement
Daily
Totals:
2,486 calories
352 grams protein
92 grams carbs
72 grams fat
Friday
7-7:45 a.m.
Coffee, black (optional)
½ scoop (10 grams) whey protein mixed in water
Cardio (on an empty stomach)
MEAL 1: 8 a.m.
4 egg whites plus 2 whole eggs
1 slice low fat cheese
1 cup oatmeal, cooked
MEAL 2: 10:30 a.m.
2 scoops (40 grams) whey protein mixed in water
1 whole-wheat English muffin
1 tbsp peanut butter
MEAL 3: 1 p.m.
8 oz. chicken breast
1 medium sweet potato
2 cups green salad
2 tbsp fat-free Italian dressing
MEAL 4: 4 p.m.
4 oz. deli turkey breast
2 slices whole-wheat bread
½ avocado
MEAL 5:
PRE-WORKOUT 5:30 p.m.
1 scoop (20 grams) whey protein mixed in water
1 cup canned mixed fruit in light syrup
Weight
Training
MEAL 6:
POST-WORKOUT: 6:30-6:45
2 scoops (40 grams) whey protein mixed in water
Large sports drink (32 oz.)
MEAL 7: 7:30
9 oz. sole or flounder
1 cup black beans
1 can green beans
MEAL 8: 10 p.m.
8 oz. low fat cottage cheese
2 tbsp salsa
BEDTIME:
10 grams arginine supplement
Daily
Totals:
3,045 calories
336 grams protein
300 grams carbs
54 grams fat
Saturday
Non-weight
training day
7-7:45 a.m.
Coffee, black (optional)
½ scoop (10 grams) whey protein mixed in water
Cardio (on an empty stomach)
MEAL 1: 8 a.m.
4 egg whites plus 2 whole eggs
1 slice low fat cottage cheese
1 whole-wheat English muffin
1 tbsp peanut butter
MEAL 2: 10:30 a.m.
2 scoops (40 grams) whey protein mixed in water
1 cup oatmeal, cooked
MEAL 3: 1 p.m.
1 can light tuna in water
2 slices whole-wheat bread
1 medium celery stick
MEAL 4: 4 p.m.
1 scoop (20 grams) whey protein mixed in water
8 oz. plain low-fat yogurt
MEAL 5: 6 p.m.
1 scoop (20 grams) whey protein mixed in water
1 medium banana
MEAL 6: 8 p.m.
9 oz. Pacific salmon
1 medium sweet potato
1 cup Brussels sprouts
Meal 7: 10 p.m.
1 scoop (20 grams) casein protein mixed in water
Daily
Totals:
2,224 calories
261 grams protein
162 grams carbs
58 grams fat
Sunday
Non-workout
day
MEAL 1: 8 a.m.
4 egg whites plus 2 whole eggs
1 slice low fat cheese
2 slices whole-wheat toast
Coffee, black (optional)
MEAL 2: 10:30 a.m.
2 scoops (40 grams) whey protein mixed in water
1 medium banana
1 tbsp peanut butter
MEAL 3: 1 p.m.
6 oz. turkey breast
1 cup soba noodles, cooked
1 cup broccoli
MEAL 4: 4 p.m.
1 can sardines in oil, drained
6 whole-wheat crackers
MEAL 5: 6 p.m.
1 scoop (20 grams) whey protein mixed in water
1 large orange
MEAL 6: 8 p.m.
8 oz. flank steak
¼ cup kidney beans
1 cup cubed eggplant
MEAL 7: 10 p.m.
1 scoop (20 grams) casein protein mixed in water
Daily
Totals:
2,406 calories
272 grams protein
170 grams carbs
69 grams fat
