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fat loss

meal plan

fat loss meal plan This meal plan is designed with meals and ingredients that have been proven to enable you to maximize your fullness/satiety with a low amount of calories. All the meals shown will cumulate to a total of roughly 2,100 calories and will deliver around 160g of protein. These targets tend to be ideal for many individuals who are currently dieting and weigh around 150-200 lbs (~68-90kgs). But, obviously there will be quite a bit of variation. These targets may be too aggressive or not aggressive enough for many of you. Therefore, use this meal plan as a baseline, and increase/decrease the calories and/ or adjust the protein intake by adjusting the respective serving sizes within the meals to best suit your needs. Enjoy! And let me know what you think of the meals. Tag me on your Instagram (@jeremyethier) with pictures of the foods/meals you create, and I’ll share it! Good luck!

fat loss meal plan

1 DAY meal plan

MEAL 1 9am

MEAL 2 12pm

MEAL 3 3pm

MEAL 4 6:30pm

MEAL 5 9pm

Veggie Omelette Strawberry Oatmeal Chicken and BBQ Wrap Fajita Salad Deli Lettuce Wraps + Baby Carrots Watermelon Salmon Cauliflower Fried Rice Apple Air Popped Popcorn Greek Yogurt Parfait

fat loss meal plan Fat Loss Meal Plan

1 DAY

1 day

meal plan

Meal Plan Calories Fat Saturated

Meal Plan 2004 55g 9g

Polyunsaturated

11g

Monounsaturated

23g

Carbs

238g

Fiber

55g

Protein

165g

Sodium

2010mg

Potassium

5962mg

Veggie Omelette

meal 1

Veggie Omelette

6 ingredients · 15 minutes · 1 serving

6 ingredients · 15 minutes · 1 serving

Directions 1.

Heat skillet over medium high heat using non-stick spray. Add the diced onions and sauté for a 1-2 minutes before adding the other vegetables.

2.

Mix together the egg and egg whites in a bowl, seasoning with desired seasonings (salt, pepper, garlic powder, etc.).

3.

Once vegetables are slightly cooked and softer in texture, add the egg mixture.

4.

Cook until egg mixture is set. Transfer to a plate and enjoy!

Ingredients 1 Egg 100 grams Egg Whites 30 grams Zucchini 30 grams Celery 30 grams White Onion 40 grams Red Bell Pepper

Notes Nutrition Meal 1 Calories & Macros For Meal 1, there are 424 calories, 28 g of protein, 10 g of fat, and 59 g of carbohydrates.

Jeremy Ethier [email protected]

Amount per serving

156

Carbs

8g

Fat

5g

Fiber

2g

Saturated

2g

Protein

19g

Polyunsaturated

1g

Sodium

264mg

Monounsaturated

2g

Potassium

567mg

Calories

Strawberry Oatmeal

meal 1

Strawberry Oatmeal

4 ingredients · 15 minutes · 1 serving

4 ingredients · 15 minutes · 1 serving

Directions 1.

Add the water and cinnamon to a medium-sized pot. Bring to a gentle boil over medium heat and then add the oats. Cook until oats have absorbed all the liquid.

2.

Transfer to a bowl and top with strawberry slices. Enjoy!

Notes Meal 1 Calories & Macros For Meal 1, there are 424 calories, 28 g of protein, 10 g of fat, and 59 g of carbohydrates.

Ingredients 1 1/2 cups Water 65 grams Oats 1/2 tsp Cinnamon 75 grams Strawberries (chopped)

Nutrition 268

Carbs

51g

Fat

5g

Fiber

8g

Saturated

1g

Protein

9g

Polyunsaturated

2g

Sodium

10mg

Monounsaturated

1g

Potassium

Calories

Jeremy Ethier [email protected]

Amount per serving

353mg

Chicken and BBQ Wrap

meal 2

Chicken and BBQ Wrap 6 ingredients · 25 minutes · 1 serving

6 ingredients · 25 minutes · 1 serving

Directions 1.

Heat skillet over medium high heat and add chicken breast. Season with salt, pepper, and other desired seasonings. Cook until cooked through.

2.

Assemble wrap together with all ingredients, roll up, and enjoy!

Ingredients 1 Protein Up Carb Down Wrap (large) 85 grams Boneless, Skinless Chicken Breast (about 3 oz; sliced) 1 leave Romaine (large, whole)

Notes Meal 2 Calories & Macros For Meal 2, there are 383 calories, 38 g of protein, 15 g of fat, and 36 g of carbohydrates.

50 grams Cucumber (sliced) 1 tbsp Low Sugar Bbq Sauce (G Hughes Sugar Free BBQ sauce) 1/4 Tomato (diced)

Meal Prep Save time and meal prep chicken breasts ahead of time. 85 grams of raw chicken breast is equal to 65 grams of cooked chicken breast.

Nutrition

BBQ Sauce This recipe uses the G Hughes Sugar Free BBQ sauce.

Calories

Oven Bake chicken breast at 400ºF (204ºC) for 15-20 minutes until cooked through.

Jeremy Ethier [email protected]

Amount per serving

232

Carbs

24g

Fat

5g

Fiber

10g

Saturated

1g

Protein

31g

Polyunsaturated

1g

Sodium

313mg

Monounsaturated

2g

Potassium

700mg

Fajita Salad

meal 2

Fajita Salad

10 ingredients · 15 minutes · 1 serving

10 ingredients · 15 minutes · 1 serving

Directions 1.

Heat skillet over medium high heat with oil. Add the diced onions and cook for 1 to 2 minutes, until lighter in color.

2.

Add the diced peppers and sliced mushrooms. Season as desired and cook until mushrooms are softer in texture and slightly browner.

3.

Prepare Greek yogurt dressing by combining yogurt, lime juice, and a dash of cumin and paprika. Mix until incorporated and add more lime juice or a little water to thin, if desired.

4.

Assemble salad together by placing spinach and mixed greens in a bowl and topping with vegetable mixture. Toss with Greek yogurt dressing, and add additional toppings such as salsa and/or hot sauce if desired. Enjoy!

Ingredients 2 tsps Extra Virgin Olive Oil 40 grams White Onion (diced) 45 grams Yellow Bell Pepper (diced) 60 grams Mushrooms (sliced) 30 grams Baby Spinach 30 grams Mixed Greens 2 tbsps Non Fat (0%) Plain Greek Yogurt 1 tsp Lime Juice

Notes

Paprika (dash) Cumin (dash)

Meal 2 Calories & Macros For Meal 2, there are 383 calories, 38 g of protein, 15 g of fat, and 36 g of carbohydrates.

Jeremy Ethier [email protected]

Nutrition

Amount per serving

Calories

151

Carbs

12g

Fat

10g

Fiber

3g

Saturated

1g

Protein

7g

Polyunsaturated

1g

Sodium

50mg

Monounsaturated

7g

Potassium

638mg

#BuiltWithScience programs WANT TO KNOW EXACTLY WHAT TO EAT AND HOW MUCH TO EAT WEEK AFTER WEEK, MONTH AFTER MONTH BASED ON SCIENCE SO THAT YOU CAN BURN OFF FAT IN THE MOST EFFECTIVE WAY POSSIBLE? That’s exactly what my #BuiltWithScience programs are designed to do. We show you step by step with our nutrition software how much your specific body should be eating to see the best results and break through plateaus you’re bound to encounter along the way. We then pair this diet plan with an optimized workout plan designed for you to improve your muscle definition and build lean muscle as you lose the fat. It’s how thousands of our members like Adam are seeing amazing results and breaking through plateaus in such a short amount of time. To join the family and get started today, click the button below to discover which of our programs would be best suited for you and where your body is currently at. We have gym programs and home programs available so you can transform your body regardless of what equipment you may or may not have:

CLICK HERE TO DISCOVER THE BEST PROGRAM FOR YOU

Deli Lettuce Wraps + Baby Carrots

snack

Deli Lettuce Wraps + Baby Carrots 5 ingredients · 10 minutes · 1 serving

5 ingredients · 10 minutes · 1 serving

Directions

Ingredients

1.

Lay down romaine lettuce leaves and evenly divide deli meat over top.

2 leaves Romaine

2.

Divide tomato slices over top deli meat, and top with dijon mustard, if using.

3.

Roll lettuce leaves up. Enjoy lettuce wraps with carrots on the side.

75 grams Low Sodium, Turkey Deli Meat (about 3 oz) 40 grams Tomato (sliced)

Notes

1 tbsp Dijon Mustard (optional) 100 grams Baby Carrots

Snack Calories + Macros For the snack, there are 222 calories, 16 g of protein, 2 g of fat, and 33 g of carbohydrates.

Nutrition 147

Carbs

14g

Fat

2g

Fiber

5g

Saturated

0g

Protein

14g

Polyunsaturated

0g

Sodium

691mg

Monounsaturated

0g

Potassium

470mg

Calories

Jeremy Ethier [email protected]

Amount per serving

Watermelon

snack

Watermelon

1 ingredient · 10 minutes · 1 serving

1 ingredient · 10 minutes · 1 serving

Directions 1.

Slice your watermelon into rounds and then into quarters. Slice off the rind. Dice the watermelon, divide into bowls and enjoy!

Ingredients 250 grams Seedless Watermelon

Nutrition

Amount per serving

Notes Snack Calories & Macros For the snack, there are 222 calories, 16 g of protein, 2 g of fat, and 33 g of carbohydrates.

Jeremy Ethier [email protected]

Calories

75

Carbs

19g

Fat

0g

Fiber

1g

Saturated

0g

Protein

2g

Polyunsaturated

0g

Sodium

3mg

Monounsaturated

0g

Potassium

280mg

Salmon Cauliflower Fried Rice

meal 4

Salmon Cauliflower Fried Rice 10 ingredients · 35 minutes · 1 serving

10 ingredients · 35 minutes · 1 serving

Directions

Ingredients

1.

Preheat oven to 400ºF (204ºC).

113 grams Salmon Fillet (about 4 oz)

2.

Begin by grating the cauliflower or using a food processor to chop it up and make "rice."

1/2 head Cauliflower

3.

Prepare sheet pan by using aluminum foil and spraying non-stick spray on top. Add all the vegetables and edamame to one half of the pan. Season with salt, pepper, and other desired seasonings. Place in the oven for 10 minutes.

75 grams Frozen Edamame (edible portion; shelled)

4.

After 10 minutes, take the sheet pan out of the oven and on the other half of the pan, add the salmon, seasoning as desired. Cook for 12-15 minutes or until salmon is flaky and vegetables are softer in texture.

5.

6.

Just before the salmon mixture is finished cooking, heat a skillet over medium high heat with non-stick spray and add the cauliflower rice. Cook in the pan for a few minutes, until warmed and slightly crispy. Add cauliflower rice to a bowl, and mix in vegetables and salmon. Finish by adding chopped green onions over top and adding sriracha and/or soy sauce to taste (optional). Enjoy!

50 grams Celery 85 grams Broccoli (chopped into florets) 1 Garlic (minced) 50 grams Baby Carrots (chopped) 1 stalk Green Onion (chopped) Sriracha (to taste; optional) Soy Sauce (to taste; optional)

Nutrition

Amount per serving

Notes Meal 3 Calories & Macros For Meal 3, there are 476 calories, 39 g of protein, 11 g of fat, and 61 g of carbohydrates. Soy Sauce Find a low sodium option or substitute coconut aminos instead (same taste, lower in sodium compared to regular soy sauce). Salmon Cooking time can vary depending on the thickness of the salmon fillet. For thicker fillets, you may need to bake it longer; for thinner fillets, you may need to bake it shorter than the suggested time.

Jeremy Ethier [email protected]

Calories

390

Carbs

38g

Fat

11g

Fiber

14g

Saturated

2g

Protein

39g

Polyunsaturated

3g

Sodium

243mg

Monounsaturated

3g

Potassium

2022mg

Apple

meal 4

Apple

1 ingredient · 2 minutes · 1 serving

1 ingredient · 2 minutes · 1 serving

Directions 1.

Slice into wedges, or enjoy whole.

Ingredients 165 grams Apple

Notes

Nutrition

Meal 3 Calories & Macros For Meal 3, there are 476 calories, 39 g of protein, 11 g of fat, and 61 g of carbohydrates.

Calories

86

Carbs

23g

Fat

0g

Fiber

4g

Saturated

0g

Protein

0g

Polyunsaturated

0g

Sodium

2mg

Monounsaturated

0g

Potassium

Jeremy Ethier [email protected]

Amount per serving

177mg

Air Popped Popcorn

meal 5

Air Popped Popcorn

1 ingredient · 2 minutes · 1 serving

1 ingredient · 2 minutes · 1 serving

Directions 1.

Pour into bowls and enjoy!

Ingredients 6 1/2 cups Air Popped Popcorn

Notes

Nutrition

Meal 4 Calories & Macros For Meal 4, there are 499 calories, 44 g of protein, 17 g of fat, and 49 g of carbohydrates.

Calories

Jeremy Ethier [email protected]

Amount per serving

130

Carbs

27g

Fat

2g

Fiber

4g

Saturated

1g

Protein

4g

Polyunsaturated

0g

Sodium

190mg

Monounsaturated

0g

Potassium

0mg

Greek Yogurt Parfait

meal 5

Greek Yogurt Parfait

5 ingredients · 5 minutes · 1 serving

5 ingredients · 5 minutes · 1 serving

Directions 1.

Place yogurt in bowl and mix in powdered peanut butter, stevia (to taste), and cinnamon (to taste). Top with almonds and enjoy!

Notes

Ingredients 300 grams Non Fat (0%) Plain Greek Yogurt 2 tbsps Pb2 Powdered Peanut Butter 25 grams Almonds (crushed or whole) Stevia (to taste)

Meal 4 Calories & Macros For Meal 4, there are 499 calories, 44 g of protein, 17 g of fat, and 49 g of carbohydrates.

1/4 tsp Cinnamon (dash; to taste)

Nutrition

Jeremy Ethier [email protected]

Amount per serving

Calories

369

Carbs

22g

Fat

15g

Fiber

4g

Saturated

1g

Protein

40g

Polyunsaturated

3g

Sodium

244mg

Monounsaturated

8g

Potassium

755mg

Disclaimer The content provided in this PDF is for informational and educational purposes only. Jeremy Ethier is not a medical doctor, psychologist, therapist, nutritionist, or registered dietitian. The contents of this document should not be construed as medical, psychological, dietary, nutritional, or healthcare advice of any kind. The contents of this document are not intended to diagnose, treat, cure, or prevent any health conditions, nor are they intended to replace a physician, dietitian, nutritionist, or other qualified healthcare professional’s advice. You should always consult your physician, dietitian, or other qualified healthcare professional on any matters regarding your health, engagement in physical activity, and/or diet before starting any fitness program or meal plan to determine if it is suitable for your needs. This is especially important if you (or your family members) have a history of high blood pressure or heart disease, if you have ever experienced chest pain while exercising, or if you have experienced chest pain in the past month when not engaged in physical activity. You should also consult your physician, dietitian, or other qualified healthcare professional before starting any fitness program, meal plan, or dietary regimen if you smoke, have high cholesterol, are obese, or have a bone or joint problem that could be made worse by a change in physical activity or diet. Do not start or continue any fitness program, meal plan, or dietary regimen if your physician, dietitian, or health care provider advises against it. If you experience faintness, dizziness, pain, shortness of breath or any other form of discomfort at any time while exercising or while following any meal plan/dietary regimen, you should stop immediately. If you are in Canada and think you are having a medical or health emergency, call your health care provider, or 911, immediately.

Please note the following: •

any and all exercise that you do as a result of what you read in this PDF shall be performed solely at your own risk;

•

any and all meal plans that you follow or adhere to as a result of what you read in this PDF shall be used solely at your own risk; and

•

any and all foods or beverages that you consume as a result of what you read in this PDF shall be consumed solely at your own risk.

No part of this report may be reproduced or transmitted in any form whatsoever, electronic or mechanical, including photocopying, recording, or by any informational storage or retrieval system without the express written, dated, and signed permission from the author (Jeremy Ethier). All copyrights are reserved. Built With Science™ may not be copied or used for any purpose without express written consent.

ADDITIONAL COMMENTS I HOPE THIS PDF IS USEFUL FOR YOU! I put in a lot of effort into providing this routine for you free of charge. All I ask in return is that you show your support for my work and connecting with me on my social media platforms where I share more informative content on a regular basis:

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