Most people are looking for a simple fat loss meal plan.
The problem is that most people make dieting more complex than a biology class. This includes many athletes and bodybuilders. The flood of new fad diets has left most people confused about what to eat.
How To Lose Body Fat
Tracking your carbs and calories is the best way to build muscle and/or lose fat. But many lifters balk at the idea of having to track their nutrition.
These lifters want to be able to build a great physique. But without making the necessary sacrifices, that is not possible. They train for years but never come close to building their dream body.
To predictably gain muscle or lose fat, you should track your nutrition and train hard. It’s the easiest way to transform your body. But counting calories is not the only way to change your body. To simplify things, the meal plan below does not require you to count calories. But you will need to measure your food with measuring cups to keep you honest.
Eating good food is a far better choice than eating garbage. But you still cannot overeat good food and expect to get lean. This simple meal plan below is how I have eaten for the majority of the last 17 years. Eating this way has kept me lean.
80-90 percent of your food intake should come from this list. If you want the lean body you crave like a fiend, you cannot deviate from the plan.
Food Options
Protein:
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Fish (Wild caught fish are best)
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Eggs Whites
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Chicken or Turkey Breast
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Chicken or Turkey Thighs (skin or skinless)
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Ground Turkey, Chicken, Beef, or Bison (90 to 94 percent lean)
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Whey Protein
Complex Carbohydrates:
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Sweet Potatoes
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Yams
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Oats
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Brown Rice
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Beans (Pinto, Black, Great Northern, Kidney)
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Whole Grains
Simple Carbohydrates:
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Rice (Basmati, Jasmine)
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White Potatoes
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Fruit
Fibrous Carbohydrates:
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Brussels Sprouts
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Broccoli
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Cabbage
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Spinach
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Kale
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Collard Greens
Fat:
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Unrefined Coconut Oil
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Extra Virgin Olive Oil
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Nuts (almonds, peanuts, pistachios etc.)
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Peanut Butter (as long as it does not contain hydrogenated oils)
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Egg Yolks
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All other fat should come as a by-product of your carbohydrate and protein intake.
Sweeteners:
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Organic Stevia
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Sugar (measured)
Sauces: (make sure they are low in sugar)
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Salsa
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Marinara Sauce
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BBQ Sauce
Drinks:
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Water
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Zevia
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Naturally Flavored Seltzer Water
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Black Coffee (sweeten with Stevia)
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Tea (sweeten with Stevia)
Meal Options For The Simple Meal Plan For Fat Loss
Note: All meals are samples. The amount of food you will actually eat is dependent on what your goal is.
Breakfast Options (Pre-Workout)
• Protein Source (moderate to high)
• Complex Carb Source (moderate to high)
• Simple Carb Source (moderate)
• Fat Source (low to moderate)
• 2 egg omelette (add 2 oz ground turkey) | 2 slices whole grain toast | 1 banana
Breakfast Options (Non-Workout Days)
• Protein Source (moderate to high)
• Complex Carb Source (moderate)
• Fibrous Carb Source (moderate)
• Fat Source (moderate)
• 3 egg omelete (2 oz ground turkey) | 1/2 cup oats | 1 cup broccoli
Lunch Options (Pre-Workout)
• Protein Source (moderate to high)
• Complex Carb Source (moderate)
• Fat Source (low to moderate)
• 4-6 oz chicken thighs | 3/4 cup (cooked) brown rice | 1 cup green peppers | 1/4 cup tomato sauce
Lunch Options (Non-Workout Days)
• Protein Source (moderate to high)
• Complex Carb Source (moderate)
• Fibrous Carb Source
• Fat Source (moderate)
• 4-6 oz chicken thighs | 1/2 cup (cooked) brown rice | 1/2 cup kidney beans | 1 cup green peppers | 1/4 cup tomato sauce
Dinner Options (Pre-Workout)
• Protein Source (moderate to high)
• Complex Carb Source (moderate to high)
• Fat Source (low to moderate)
• 4-6 oz salmon | 1 large sweet potato
Dinner Options (Non-Workout Days)
• Protein Source (moderate to high)
• Complex Carb Source (low to moderate)
• Fibrous Carb Source (moderate)
• Fat Source (low to moderate)
• 4-6 oz salmon | 1 medium sweet potato | 2 cups broccoli
Post-Workout Shake Options
• Protein Source (moderate to high)
• Simple Or Carb Source (moderate to high)
• 1-2 scoops whey protein | 1 large banana | 1 serving oat powder
Snack Options (All Days)
• Protein Source (moderate to high)
• Fibrous Carb Source (low to moderate)
• Simple Carb Source (moderate)
• Fat Source (moderate)
• 1 scoop of whey protein | 1 cup spinach (blended into shake) | 1 large banana | 1 cup pistachios
Conclusion
If you have been eating bad, this will absolutely be an adjustment for you. But we all have the ability to change.
I’ll holla at you next time.
The People’s Trainer,
Fitman
