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

Weight distribution

  • 52.23% Protein
  • 38.53% Carbohydrates
  • 9.230% Fat
  • 0% Other
  • 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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