Meal Plan for weight loss

26-09-2015

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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
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 nutrition		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!