Super Quick Start Fat Loss Meal Plan

Looking for a meal plan to help you lose fat fast?

All the theory in the world is great, but when it comes down to it, you want to know exactly what to eat.

Here’s a sample day from a female client of mine’s food log who lost about 30 pounds in 5 months. This meal plan is very low in calories – you’ll have to increase the portions if you weigh more than about 140 pounds. But it should give you an idea as to exactly what you should be eating and how to put together your meals to lose fat fast.
Disclaimer: This meal plan in no way constitutes medical advice. I’m not a registered dietitian and I’m not qualified to prescribe any kind of diet; this is just an example of what has worked for one of my clients in the past.

This meal plan will provide approximately 1200 kcals/day, with a macro nutrient breakdown of 40% carbs, 30% protein, and 30% fat. You may adjust portions up if needed if you’re starting above 140 pounds, if your activity level is high, etc., but do not change the ‘balance’ of the meals – you must add protein, carbs, and fats in equal amounts.

This is a super quick start kind of plan; it’s not intended to be long-term, but followed closely, it will help you lose fat fast.


1 piece Ezekiel bread
1 whole egg
1 oz cheddar cheese
1 tbsp guacamole

½ cup cottage cheese
1 apple
1 tsp peanut butter
(Multi-Vitamin + Mineral, Fat Burner)

AM Snack

1 oz string cheese
½ apple
6 almonds

1 protein bar


2 oz chicken breast
Salad w spinach leaves, tomato, cucumber, bean sprouts, etc.
1 tbsp salad dressing of choice

2 oz deli turkey
1 piece bread
2 tbsp avocado
(Fat burner)

PM Snack

1 oz protein powder
1/3 banana
1 tsp peanut butter

1 corn tortilla
1 oz cheese
½ tbsp guacamole


½ cup pasta, cooked
2 oz chicken
1 oz pesto

3 oz steak (lean cut)
2 ½ cups broccoli
2/3 tsp olive oil
(Multi-vitamin + mineral)
P.S. If you liked this Super Quick Start Fat Loss Meal Plan, make sure to sign up for Forest’s weekly newsletter – you’ll get diet and exercise tips like these delivered every week to your email inbox. Plus, you’ll also get a FREE copy of Forest’s ‘Top 10 Fat Loss Myths Exposed’ special consumer report – just drop your name and email into the box at the upper right of the page to sign up today!!

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