Proven Rapid Fat Loss Meal Plan (print this out)


Everyone knows the keys to losing weight: Eat less and move more.

But in the context of real life and its demands, it’s usually just not that simple.

The big problem with a lot of fat loss meal plans is that they focus on the ‘theory’ and leave it to you to figure out exactly what to eat.

You have to calculate the exact amount of calories you need each day, figure out what to actually eat at each meal, how to properly balance your foods, etc. …

So I’ve come up with a simple solution that’s working great already for me and a small group of my personal training clients. It’s called the FVT Express Meal Builder. It’s a one-page document that enables you to build a healthy meal in less than 30 seconds. And the best part is that it takes all the guesswork out of eating healthy.

Here’s how to use it:

1. Print out the FVT Express Meal Builder where you can post it up or carry it with you for quick reference.

2. For each meal (Breakfast, Lunch, and Dinner), simply pick one food from each category.

3. Snacks can consist of things like fruit, nuts, plain yogurt, hard boiled eggs (see the short list below the main food categories for more ideas).

4. Also make sure to drink 1/2 of your body weight in ounces of water each day, and to follow this plan for at least 90% of your meals.

Please note: The portions in the meal builder are intended for a ~ 150 pound individual with 15 or 20 pounds to lose. Adjust portions for weight, activity level, and body composition accordingly.


The FVT Express Meal Builder

First, pick one protein:

•chicken breast (3 oz)
•turkey breast (3 oz)
•salmon (3 oz)
•canned tuna (3 oz)
•beef (3 oz)
•ham (3 oz)
•whole egg (1)
•cottage cheese (½ cup)
•plain yogurt (½ cup)
•protein powder (1 serving)
•protein bar (1)

Then, pick one carbohydrate:

•apple (1)
•orange (1)
•banana (1/2)
•strawberries (1 cup)
•blueberries (½ cup)
•tomato (1 cup)
•spinach (2 cups)
•zuchinni (1 cup)
•green beans (1 cup)
•broccoli (1 cup)
•oatmeal (2/3 cup)
•corn tortillas (2, 6 in)
•flour tortillas (1, 6 in)
•brown rice (6 tbsp)
•black beans (½ cup)
•whole grain bread (1 slice)

Finish with a ‘dash’ of healthy fat:

•peanut butter (1 tsp)
•almonds (~ 6)
•olive oil (2/3 tsp)
•avocado (2 tbsp)
•macadamia nuts (~ 2)

Breakfast – 1/2 cup cottage cheese, 1 apple, ~ 6 almonds
Lunch – spinach salad w/ tomato, black beans, etc., 3 oz chicken breast, 1 tbsp olive oil + vinegar dressing
Dinner – 3 oz salmon, 2 cups broccoli, (cooked in) 2/3 tsp olive oil
Snacks – fruit, nuts, plain yogurt, hard boiled egg, cottage cheese, protein shake, protein bar

Additional notes: Drink ½ body weight in oz. of water/day, follow the ’90% rule.


The FVT Express Meal Builder is a tool that’ll help you lose fat in record time. Hope that helps, and talk soon –

– Forest

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