fat loss meal plan

Most people in the fitness game are looking for a legit fat loss meal plan.

The problem is that most people, including many athletes, lifters, trainees, and commercial gym goers make dieting more complex than biology.

With the high influx of new diets and fake hustle “health” foods, it’s no surprise that most people are so confused about what to eat.

While carb/calorie cycling is the best way to build muscle, lose fat, or attempt to do both simultaneously, many lifters balk at the idea of having to count calories and track their macros.

These lifters want to be able to build an impressive physique but without making the necessary sacrifices that just is not possible.

As a result they train for years and never come close to building their dream body or changing their mindsets.

Counting calories and tracking your macros is the easiest way to add muscle or lose fat.

If you are serious about your goal, you will do whatever it takes to get the job done.

I’m a big promoter of counting calories and tracking macros when you have a specific goal you want to hit.

However, counting calories is not the only way to change your body.

In the interest of making things even simpler, the meal plan presented below does not require counting calories and inputting them into a system like MyFitnessPal.

I recommend that you at least measure your foods, especially your carbs and fats to keep you honest.

Eating good food is infinitely better than eating garbage, but you still cannot overeat the good stuff and expect to get lean.

This simple meal plan below is how I have eaten for the majority of the last 11 years.

I have been able to remain lean throughout the year while adding solid muscle mass over that time period too.

So here are the ground rules to follow to ensure that the simple meal plan for fat loss is effective:

1) Follow either the 80/20, 85/15, or 90/10 meal options as described in this article.

2) Commit to building a better body.  You have no right to complain if you are not consistently following the diet.

3) Don’t make excuses.  Lame excuses are the mark of a loser who talks the talk but never walks the walk.

4) You are only allowed to have the foods offered on the list below at each meal.  If you want the lean body you crave like a fiend, you cannot deviate from the plan.

Food Options For The Simple Meal Plan For Fat Loss


  • Fish (Wild caught fish are best)
  • Eggs (Whole Egg, Whites)
  • Chicken or Turkey Breast
  • Chicken or Turkey Thighs (skin or skinless)
  • Ground Turkey, Chicken, Beef, or Bison (90 to 94 percent lean)
  • Whey Protein
  • Cottage Cheese
  • Lentils
  • Chick Peas

Complex Carbohydrates:

  • Sweet Potatoes
  • Yams
  • Oats
  • Brown Rice
  • Beans (Pinto, Black, Great Northern, Kidney)
  • Whole Grains

Simple Carbohydrates:

  • Rice (Basmati, Jasmine)
  • White Potatoes
  • Fruits

Fibrous Carbohydrates:

  • Brussels Sprouts
  • Broccoli
  • Cabbage
  • Spinach
  • Kale
  • Collard Greens


  • Unrefined Coconut Oil
  • Extra Virgin Olive Oil
  • Mixed Nuts (almonds, peanuts, pistachios etc)
  • Peanut Butter (as long as it does not contain hydrogenated oils)
  • Egg Yolks
  • All other fat should come as a by-product of your carbohydrate and protein intake.


  • Organic Stevia
  • Sugar (measured and in a small amount preferably post-workout in a shake or a bar/cookie)


  • Double Roasted Salsa
  • Fire Roasted Salsa
  • Natural Marinara Sauce
  • Primal Unsweetened BBQ Sauce


  • Water
  • Naturally Flavored Seltzer Water (I love Giant’s Black Cherry)
  • Black Coffee (sweeten with Stevia)
  • Tea (sweeten with Stevia)

Meal Options For The Simple Meal Plan For Fat Loss

Breakfast Options (Pre-Workout)

• Protein Source (moderate to high)
• Complex Carb Source (moderate to high)
• Simple Carb Source (moderate)
• Fat Source (low)
• 3 egg omelete (add 2 oz ground turkey) | 3/4 cup oats | 1/2 cup cherries

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)
• 6-8 oz ground chicken | 3/4 cup (cooked) brown rice | 1 cup mixed 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)
• 6-8 oz ground turkey | 1/2 cup (cooked) brown rice | 1 tablespoon olive oil | 1 cup mixed peppers | 1/4 cup tomato sauce

Dinner Options (Pre-Workout)

• Protein Source (moderate to high)
• Complex Carb Source (moderate to high)
• Fat Source (low)
• 6-8 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)
• 6-8 oz salmon | 1 medium sweet potato | 1.5 cups broccoli

Post-Workout Options

• Protein Source (moderate to high)
• Simple Carb Source (moderate to high)
• Complex Carb Source (moderate)
• 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 (low)
• Fat Source (moderate)
• 1-2 scoops whey protein | 1 cup spinach (blended into shake) | 1/2 a large banana | 1 cup peanuts


This meal plan will work for anyone from world-class athletes to office workers.

The main requirement is true commitment.

If you have been living in the fast food drive-thru or just eating bad in general, this will absolutely be an adjustment for you.

However, if your body goals are actually important to you, you will adapt and change.

Getting comfortable with being uncomfortable is an important key to becoming successful.

Lifters who take their diet seriously will get real results.

The trainees who treat their diet like a joke will always be going nowhere fast in terms of building a great physique.

I’ll holla at you next time.
The People’s Trainer,

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