One Month Fat-Loss Meal Plan

Advice

Go shirtless with confidence this summer with a bit of help from our month-long fat-loss plan

11 Jul 2016
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Whether you want to look lean and trim, or show off your hard-earned muscle, you’ll need to burn off excess fat. This meal plan, devised by personal trainer Rich Phillipps, will help you shed flab with a well-balanced diet of high-quality protein (that’ll support your muscle mass and keep you satiated), low-GI carbs, plenty of nutritious veg and healthy fats that will provide you with ample energy for your fat-burning efforts in the gym.

“The week is divided into low-carb weekdays and then high-carb/low-fat refeed days on the weekend,” says Phillipps. There are many reasons for doing this, but one of the most important is to maintain your levels of the hormone leptin, which regulates appetite and is the mother of all fat burners. “A failure to take this into consideration is why the vast majority of fat-loss programmes eventually plateau,” says Phillipps.

For the rest of the week your protein intake must remain high to build new muscle and recover from training and you need to eat plenty of green vegetables to keep your fibre intake up. Reducing the amount of carbs you eat during the week will keep your insulin levels down and allow you to optimize the effects of your refeeds at the weekend. If you’ve followed the plan to the letter, you’ll have earned these refeeds, so enjoy the refuelling and attack your workouts with a vengeance.

The portion sizes in this meal plan are designed for a man who is 1.8m tall and weighs 75kg. If you’re significantly smaller or bigger than this, adjust the portion sizes accordingly.

Monday – Training Day

Breakfast Three egg omelette with onion, pepper and 1tsp butter
Snack 150g mackerel with avocado, spinach and tomatoes
Lunch 200g chicken breast with leafy herb salad and one sweet potato
Snack 100g lean beef jerky
Dinner Sweet and sour turkey

Tuesday – Rest Day

Breakfast 200g beef steak with 1tbsp butter and a handful of spinach
Snack 100g Greek yogurt with banana and cinnamon
Lunch 300g turkey with 120g mixed green vegetables and brown basmati rice
Snack 100g lean beef jerky
Dinner 200g garlic-and-ginger-marinated tuna steak with steamed green beans

Wednesday – Training Day

Breakfast 150g smoked salmon with half an avocado and one poached egg
Snack 150g mixed nuts
Lunch 300g prawns, 1tbsp coconut cream in lettuce leaves with one sweet potato
Snack 150g chicken breast with 50g mixed nuts
Dinner 200g baked cod with smoked paprika and mixed steamed vegetables

Thursday – Rest Day

Breakfast Scrambled eggs with ricotta on one slice of rye bread toast
Snack 100g cold cut beef
Lunch 200g chicken breast with leafy herb salad and one sweet potato
Snack 100g Greek yogurt with banana and cinnamon
Dinner 150g chicken breast with steamed green vegetables

Friday – Training Day

Breakfast 150g Scottish oats porridge with mixed berries and walnuts
Snack 150g mackerel with avocado, spinach and tomatoes
Lunch 150g smoked salmon with half an avocado and one poached egg
Snack 100g mixed nuts
Dinner 200g lamb steak with seasonal greens

Saturday – Rest Day

Breakfast 150g smoked salmon with half an avocado and one poached egg on rye bread
Snack 200g chicken breast with 250g couscous
Lunch Huevos rancheros – two eggs, avocado, black beans and tomatoes
Snack 200g cod with one sweet potato and green vegetables
Dinner 150g chicken breast with steamed green vegetables

Sunday – Stretch/Mobility Day

Breakfast 150g Scottish oats porridge with mixed berries and Greek yogurt
Snack 200g cod with asparagus
Lunch 300g turkey with 120g mixed green vegetables and brown basmati rice
Snack 100g Greek yogurt with banana and cinnamon
Dinner 300g chilli con carne with one sweet potato and half an avocado
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