Bro Diet Basics, Part 8 – “Jessica” Sample Day of Eating

Thanks to everyone who took the time to enter the free custom meal plan “contest” last week! (If you missed it, I’ll post the link one more time at the bottom of this article.)

Today I picked “Jessica” to do a custom meal plan for. Here are Jessica’s stats:

– 183 pounds
– 25% bodyfat
– moderately active
– goal is fat loss

Jessica says: “I like to keep things simple – I’ll cook dinner but prefer to put together a few things to make breakfast and lunch.”

I really want to emphasize this as well: this is a STARTING POINT. You follow the plan, you log your food, we see the results, and we ADJUST based on a number of factors as we go. There is no other way to truly know what works for you and your body. If we do this consistently for a couple / few weeks, THAT’S how we get you on the fast track to your desired results.

All that being said, here is what a sample day of eating for Jessica would look like:


Bro Diet Basics, Part 8 – “Jessica” Sample Day of Eating

138 g protein
201 g carb
64 g fat

1 piece whole wheat bread
6 oz plan Greek yogur
1/4 cup strawberries
10 almonds

1 home-made protein bar –

mixed greens
1 cucumber
1 tomato
3 oz chicken breast
1/2 cup kidney beans
1/2 cup garbonzo beans
2 tbsp olive oil – based dressing

1 scoop whey protein mixed with water
1 banana

1 cup white rice
3 oz fillet mignon
2 cups broccoli

+WATER INTAKE GOAL = 12 8-oz glasses daily (2 on waking, 2 during workout, 2 with each meal)


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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