Meal Plan for weight loss
The following meal plan best suits a person with a bodyweight between 80 and 100 kgs who wish to lose fat. Of course it can be customized for your own needs: for example, if your weight is 80 kgs and it's hard for you to lose fat, then less carbs can be managed. But if you weigh 100 kgs, then you might need a bit more so your muscles will be safer.
Meal Plan for weight loss | ||||||
Weight![]() |
Protein![]() |
Carbohydrates![]() |
Fat![]() |
Calories![]() |
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7:00 | 100g | 43,9g | 34,5g | 6,7g | 384kcal | |
1. | Oatmeal | 50g | 7,2g | 32,2g | 3,4g | 193kcal |
2. | Scitec Nutrition 100% Whey Protein Professional | 50g | 36,7g | 2,3g | 3,3g | 191kcal |
10:000 | 150g | 28,7g | 39,0g | 1,9g | 295kcal | |
1. | Puffed rice | 50g | 4,0g | 38,5g | 0,9g | 183kcal |
2. | Chicken breast fillet | 100g | 24,7g | 0,5g | 1,0g | 113kcal |
12:00 | 240g | 31,9g | 33,5g | 1,5g | 282kcal | |
1. | Broccoli (frozen) | 100g | 4,0g | 2,0g | 0,4g | 28kcal |
2. | Rice | 40g | 3,2g | 31,0g | 0,1g | 141kcal |
3. | Chicken breast fillet | 100g | 24,7g | 0,5g | 1,0g | 113kcal |
15:00 | 240g | 31,9g | 33,5g | 1,5g | 282kcal | |
1. | Broccoli (frozen) | 100g | 4,0g | 2,0g | 0,4g | 28kcal |
2. | Rice | 40g | 3,2g | 31,0g | 0,1g | 141kcal |
3. | Chicken breast fillet | 100g | 24,7g | 0,5g | 1,0g | 113kcal |
19:00 | 250g | 41,1g | 2,8g | 1,9g | 197kcal | |
1. | Broccoli (frozen) | 100g | 4,0g | 2,0g | 0,4g | 28kcal |
2. | Chicken breast fillet | 150g | 37,1g | 0,8g | 1,5g | 169kcal |
21:30 | 25g | 18,3g | 1,2g | 1,7g | 95kcal | |
1. | Scitec Nutrition 100% Whey Protein Professional | 25g | 18,3g | 1,2g | 1,7g | 95kcal |
Daily intake | 1 005g | 195,8g | 144,4g | 15,3g | 1 536kcal | |
By calories
- 52.23% Protein
- 38.53% Carbohydrates
- 9.230% Fat
- 0% Other
Weight distribution
- 19.47% Protein
- 14.36% Carbohydrates
- 1.517% Fat
- 64.63% Other
Customizing your fat-loss meal plan
The part where it says "chicken and rice" can be easily substituted with whole grain pasta and turkey, with couscous and fish or millet with beef: you decide which suits you the best. The most important thing is that the sources should match the plan. You don't always need to eat chicken with rice! All you need to make sure of is that there can't be any junk food in your meal plan. Avoid white flour, sugar and fatty foods (like fries). If you need to add more carbs, do it in the first half of the day or after workout. If you need to decrease the carbs, then cut it from the latter meals. Consider 1 kg of loss the perfect way per week: if it's more than that, then you should increase carbs. If it's less, then simply decrease it.
Drinking enough water is elementary - not only it helps boosting your metabolism but also keeps your hunger in check, so drink 3-5 liters daily!
Your main source for drinks should be plain water - avoid sodas a all costs, they're full of sugar. Milk can be used, but know your limits: it contains lactose which is a sugar also!
Good luck!
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