Fat Melting Meal Plan

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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