Bro Diet Basics, Part 6 – “Jennifer” Sample Day of Eating

“Jennifer” is a new client at FVT personal training.

The #1 thing she wants to accomplish over the next 90 days is fat loss!

So we sit down and help her come up with an eating strategy to reach her goal.

This is an individualized plan for “Jennifer”. Just a few factors we considered to come up with the sample day of eating below:

  • She currently weighs about 160 pounds
  • She is currently sitting around 28% body fat
  • Overall, “Jennifer” is a person we would consider “moderately active”
  • Her current eating habits / patterns
  • Her current food likes / dislikes

However, I wanted to provide a sample days of eating for a few different example clients, so that you can get a starting point to work from. Check it out:


Bro Diet Basics, Part 6 – “Jennifer” Sample Day of Eating


1 cup oatmeal (cooked)
1/8 cup raisins
1/4 cup 1% milk
1 whole egg
2 egg whites


1 scoop whey protein
1 medium banana
1 tbsp powdered peanut butter


2 pieces whole wheat bread
3 oz turkey
1/4 avocado
1 apple


6 oz low-fat Greek yogurt
10 almonds


1 cup potatoes, air-fried w/ 1 tbsp olive-oil
3 oz chicken thigh
2 cups mixed greens

+WATER INTAKE GOAL = 10 8-oz glasses daily (2 on waking, 2 during workout, 2 with each meal)


Again, if you want to learn more about the the calculations we used to come up with the meal plan above, check out the rest of our Bro Diet series, linked up at the bottom of this article.

If you need more help getting your nutrition on track, it’s something we focus on with our personal training clients at FVT. More info and try our program here:

’till next time! –

-Forest and the FVT Team


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