If you are trying to lose body fat, but are struggling, the information I am going to share with you today could be the MOST IMPORTANT of anything I’ve ever sent.

Because, once you plan out 1) exactly WHAT you need to eat to get results, and 2) make a do-able PLAN to get it done consistently, you WILL see success.

This is going to take the mystery out of diet planning for you, once and for all …

Complete Grocery List + 90 Mins / Week Meal Prep Plan

Step 1 – Plan your diet for the week

We need to have a plan of what we are going to eat each day of the week, first and foremost. Check out one of the sample plans I have posted recently on the blog at ForestVance.com, or learn more about my custom diet planning program at the bottom of this message.

After we have our diet planned out for the week, we need to go out and get the food. Go shopping. The best way is to have a grocery list.

Step 2 – Make your grocery list

Take your diet plan, and make a grocery list. (This is actually included with our custom meal planning program).

Here’s my exact grocery list from last week, as an example. (We DO get more than this for the whole family – it’s myself, my wife, and two little ones – but for sake of simplicity, I separated out what applies to me):

coffee – 1 bag
eggs – 1 dozen
plain instant oatmeal – 1 box of 12 packets, plain
2% milk – 1/2 gallon
blueberries – 1 large container
apples – 6
peanut butter – 6 single serve packets
pretzels – one bag
turkey breast from deli – 12 oz
tuna – 3 cans
light mayo – small jar
avocados – 2
baby carrots – large bag
whole wheat bread – 1 loaf
string cheese – bag of 12
bananas – 6
potatoes – 3
brown rice – 3 bags, ready-to-heat-and-eat
frozen broccoli – 3 bags
frozen green beans – 3 bags
chicken breasts – 1 pound
ground beef – 1 pound

Step 3 – Meal prep

Now we have gone shopping, it is time to meal prep!

I do it 2x per week, and it takes me about 45 minutes each time.

Basically I prep up meals for 3 days at a time, each time.

Then there is one “free” day per week where I do no meal prep at all, and just eat what I want, within reason.

I will eat something similar most days, as is outlined here, for a couple of weeks, and then switch it up with some new foods. (My custom diet planning program includes a full 7 days of different meal plans, so that you can switch it up like this for quite a while, and never get bored.)

Breakfast each day is coffee with a dash of 2% milk, hard boiled eggs, instant oatmeal (with 2% milk), and blueberries.

I hard boil the eggs ahead of time, this takes maybe 20 or 30 minutes while I’m cooking a batch of dinners. The rest is super easy, and only takes a few minutes to put together.

Snacks each day are 1) apples / peanut butter / pretzels and 2) string cheeses / banana. This takes basically zero prep – I just take 2 minutes in the AM, the day of, to put everything in my lunch box 🙂

Lunch each day is either a turkey (4 oz) sandwich on whole wheat bread with 1/2 an avocado, OR a tuna sandwich with light mayo on whole wheat bread, + baby carrots. Again, this takes very little prep, maybe 2 minutes in the morning to get together.

Dinner is either chicken breast + a yam + broccoli or a ground beef patty + brown rice + green beans. I’ll just cook a huge batch of either dinner, enough for the whole family for three nights. It takes about 45 minutes to do this.

And there you have it. Healthy meal prep, in about 90 minutes per week.

Now everyone IS different.

You like different foods.

You have specific things you can and cannot eat.

You have to cook for teenagers.

Etc etc etc.

I get it!

BUT! – you CAN make this work for you. The HUGE take-aways are 1) PLAN your diet, and what you are going to eat each week, 2) do the shopping, get the GROCERIES you need to make it happen, and 3) take the tiny amount of time required to prep your meals and eat properly so that you can reach your goals.

Hope this helps! –

– Forest Vance
Certified Fitness Nutrition Coach
ForestVance.com

PS – More info about my custom diet planning program:

1 – If you are interested, fill out the short interest form here => http://bit.ly/fvtmealplanning

2 – If it looks like it’s a great fit, I’ll send you a link to sign up

3 – On signing up, you’ll get an email from me asking you to answer a few questions so that I can start putting together your nutrition plan

4 – We go to work for you, and put together a custom meal plan based around the answers you give me, and deliver it within 72 hours. It will be a 7 day rotation of different meals so that you can get a great variety of foods and never get bored.

5 – Your meal plan will arrive via email, and you’ll know exactly what and when to eat for maximum results

6 – You’ll start your plan, and myself and the FVT Team will be here to support you every step of the way! We will answer unlimited questions (within reason) as you work through your custom meal plan, and get amazing results.

The regular price for this service is $199.

HOWEVER – as we roll it out, to test the service and make sure everything is working 100% smoothly – we are going to price the first 25 at $99 – a full 50% off the regular price.

AND – for those same first 25 folks – I am going to send you a copy of YOUR CHOICE of any one of my flagship programs from the list below:

– KB Challenge Workouts
– Bodyweight Beast Building
– No Gym? No Excuse!
– Bodyweight Strong
– Kettlebell GAINZ
– Basement Badass

FREE.

Which – if you feel you could benefit from this service – makes it a NO BRAINER for ‘ya.

SO – if you are interested, fill out the short interest form here:

http://bit.ly/fvtmealplanning

And we’ll get back to you asap.

Look forward to hearing from you!

I am going to hook you up with another sample diet day, delivered as it would be in our custom meal planning program (details at the bottom of this message).

Of course, with the full program, the meal plan is 100% customized for YOU, as well as a full 7 days of meal planning, not just one … but this should give you an idea.

This one is designed for:

– female
– age 37
– weighs 139 pounds
– goal = fat loss
– mostly vegetarian, eats a little fish and chicken

Our calorie / macro / fluid totals – for the DAY – for this individual are:

Calories 1,534
Carbs 215 g (55%)
Protein 93 g (23%)
Fat 39 g (22%)

Check it out:

#

Breakfast – 7:00 AM

Blueberries 1/4 Cup(s) 21 cal
Drinking water 2 Cup(s) 0 cal
Egg, hard boiled 1 large 78 cal
Whole Grain Rolled Oats, dry 3/4 Cup(s) 224 cal

Calories 323 cal / Carbs 47 g (59%) / Protein 7 g (8%) / Fat 10 g (29%) / Fluid 18

Snack – 10:00AM

Drinking water 2 Cup(s) 0 cal
Apples 1 small 55 cal
Almond Butter 1 1/2 Tbsp 150 cal

Calories 205 cal / Carbs 19 g (37%) / Protein 5 g (9%) / Fat 12 g (53%) / Fluid 19

Lunch – 12:00PM

Romaine Lettuce 3 leaf 3 cal
Tomatoes 1/4 Cup(s) 8 cal
Whole-wheat Pita Bread 1 small 74 cal
Drinking water 2 Cup(s) 0 cal
Chicken Breast, roasted 3 oz 116 cal
Baby Carrots 15 large 79 cal

Calories 280 cal / Carbs 36 g (52%) / Protein 30 g (43%) / Fat 3 g (9%) / Fluid 27

Snack – 3:00 PM

String Cheese, light 1 serving 50 cal
Bananas 1 small 90 cal
Drinking water 2 Cup(s) 0 cal
Almonds 1/2 oz 82 cal

Calories 222 cal / Carbs 27 g (49%) / Protein 10 g (18%) / Fat 10 g (40%) / Fluid 19

Dinner – 6:00 PM

Drinking water 2 Cup(s) 0 cal
Black Beans, no salt, boiled 1/3 Cup(s) 76 cal
Cod Fish 3 oz 70 cal
Broccoli, no salt, boiled 3 Cup(s) 164 cal
Wild Rice, cooked 2/3 Cup(s) 110 cal

Calories 420 cal / Carbs 71 g (67%) / Protein 36 g (34%) / Fat 3 g (7%) / Fluid 36

Snack – 8:00 PM

Drinking water 2 Cup(s) 0 cal
Peaches 1 large 61 cal
Skim Milk with calcium 1 1/2 Cup(s) 130 cal

Calories 191 cal / Carbs 33 g (69%) / Protein 14 g (29%) / Fat 1 g (5%) / Fluid 32

#

Are YOU interested in getting a custom meal plan like this done for you, so that you know exactly what to eat, and when to eat it?

You should check out our new custom meal planning program.

Here’s how it’ll work:

1 – If you are interested, fill out the short interest form here => http://bit.ly/fvtmealplanning

2 – If it looks like it’s a great fit, I’ll send you a link to sign up

3 – On signing up, you’ll get an email from me asking you to answer a few questions so that I can start putting together your nutrition plan

4 – We go to work for you, and put together a custom meal plan based around the answers you give me, and deliver it within 72 hours. It will be a 7 day rotation of different meals so that you can get a great variety of foods and never get bored.

5 – Your meal plan will arrive via email, and you’ll know exactly what and when to eat for maximum results

6 – You’ll start your plan, and myself and the FVT Team will be here to support you every step of the way! We will answer unlimited questions (within reason) as you work through your custom meal plan, and get amazing results.

The regular price for this service is $199.

HOWEVER – as we roll it out, to test the service and make sure everything is working 100% smoothly – we are going to price the first 25 at $99 – a full 50% off the regular price.

AND – for those same first 25 folks – I am going to send you a copy of YOUR CHOICE of any one of my flagship programs from the list below:

– KB Challenge Workouts
– Bodyweight Beast Building
– No Gym? No Excuse!
– Bodyweight Strong
– Kettlebell GAINZ
– Basement Badass

FREE.

Which – if you feel you could benefit from this service – makes it a NO BRAINER for ‘ya.

SO – if you are interested, fill out the short interest form here:

http://bit.ly/fvtmealplanning

And we’ll get back to you asap.

Look forward to hearing from you!

– Forest Vance
Certified Fitness Nutrition Coach
ForestVance.com

PS – This program is HOT – and spots are filling fast! If you want to be sure to get a shot at the special pricing, be sure to apply now:

http://bit.ly/fvtmealplanning

PPS – We have consulted and helped THOUSANDS of people over the last 12+ years at our studio to reach their fitness goals. Do a Google search for “Forest Vance Training Success Stories”, and see for yourself. Then apply for the program using the link below:

http://bit.ly/fvtmealplanning

I want to preface what I’m going to share with you today by telling you that it is a SAMPLE, and NOT customized, like we’re doing with our custom diet plan program (see bottom of this message for details).

So, we get your:

– age
– weight
– height
– gender
– activity level
– #1 fitness goal (fat loss, muscle gain, improve performance)
– meal preferences (gluten free, lactose free, low glycemic, soy free, vegan, or vegetarian?)

And any other pertainant info, and THEN we go to work building your custom meal plan based on this.

It TRULY is customized, just for you.

And you would get SEVEN days worth of custom meal planning, not just one single day – BUT, today’s diet plan should give you a great, solid idea

Keeping all this in mind, the sample meal plan below is for:

– male
– age 49
– weighs 209 pounds
– goal = fat loss
– no special diet requirements

Our calorie / macro / fluid totals – for the DAY – for this individual are:

Calories 2,003
Carbs 209 g (41%)
Protein 173 g (34%)
Fat 57 g (25%)
Fluid 141 fl oz

Check it out:

#

Fat Loss Meal Plan – Sample Day (print this out)

Breakfast – 7:00 AM

Drinking water 2 Cup(s) 0 cal
Whole Eggs, scrambled 2 large 182 cal
Whole Grain Rolled Oats, dry 1/2 Cup(s) 150 cal
Raisins, seedless 1/4 cup, packed 123 cal
Egg Whites, cooked 4 large 69 cal

Calories 523 cal / Carbs 63 g (48%) / Protein 28 g (21%) / Fat 17 g (29%) / Fluid 23

Snack -10:00 AM

Smooth Peanut Butter, no salt 1 Tbsp 94 cal
Apples 1 small 55 cal
Drinking water 2 Cup(s) 0 cal
Cottage Cheese, non-fat 1 Cup(s) 104 cal

Calories 254 cal / Carbs 27 g (43%) / Protein 19 g (30%) / Fat 9 g (31%) / Fluid 23

Lunch – 12:00 – PM

Drinking water 2 Cup(s) 0 cal
Whole Wheat Tortillas 1 tortilla 127 cal
Turkey Breast, roasted 6 oz 231 cal
Romaine Lettuce 2 leaf 2 cal
Hummus, lower sodium 3 Tbsp 78 cal

Calories 439 cal / Carbs 26 g (24%) / Protein 58 g (53%) / Fat 12 g (24%) / Fluid 22

Snack – 3:00 PM

Bananas 1 small 90 cal
Skim Milk with calcium 1 Cup(s) 86 cal
Drinking water 1 Cup(s) 0 cal
Chocolate Chip Granola Meal Bar, high protein 1/2 bar 95 cal

Calories 271 cal / Carbs 45 g (66%) / Protein 17 g (25%) / Fat 4 g (13%) / Fluid 18

Dinner – 6:00 PM

Cauliflower, no salt, boiled 1 serving 0 cal
Yellowfin Tuna Fish, cooked 4 oz 147 cal
Wild Rice, cooked 1/2 Cup(s) 83 cal
Lentil Beans, no salt, boiled 1/2 Cup(s) 115 cal
Extra Virgin Olive Oil 1/2 Tbsp 60 cal
Drinking water 2 Cup(s) 0 cal

Calories 405 cal / Carbs 37 g (37%) / Protein 45 g (45%) / Fat 8 g (18%) / Fluid 23

Snack – 8:00 PM

Drinking water 2 Cup(s) 0 cal
Cantaloupe Melon 1 cup, diced 53 cal
Plain Greek Yogurt, nonfat 4 oz 67 cal

Calories 120 cal / Carbs 17 g (56%) / Protein 13 g (43%) / Fat 1 g (6%) / Fluid 24

#

Are YOU interested in getting a custom meal plan like this done for you, so that you know exactly what to eat, and when to eat it?

We are rolling out a custom nutrition planning service this week at FVT.

Here’s how it’ll work:

1 – If you are interested, fill out the short interest form here => http://bit.ly/fvtmealplanning

2 – If it looks like it’s a great fit, I’ll send you a link to sign up

3 – On signing up, you’ll get an email from me asking you to answer a few questions so that I can start putting together your nutrition plan

4 – We go to work for you, and put together a custom meal plan based around the answers you give me, and deliver it within 72 hours. It will be a 7 day rotation of different meals so that you can get a great variety of foods and never get bored.

5 – Your meal plan will arrive via email, and you’ll know exactly what and when to eat for maximum results

6 – You’ll start your plan, and myself and the FVT Team will be here to support you every step of the way! We will answer unlimited questions (within reason) as you work through your custom meal plan, and get amazing results.

The regular price for this service is $199.

HOWEVER – as we roll it out, to test the service and make sure everything is working 100% smoothly – we are going to price the first 25 at $99 – a full 50% off the regular price.

AND – for those same first 25 folks – I am going to send you a copy of YOUR CHOICE of any one of my flagship programs from the list below:

– KB Challenge Workouts
– Bodyweight Beast Building
– No Gym? No Excuse!
– Bodyweight Strong
– Kettlebell GAINZ
– Basement Badass

FREE.

Which – if you feel you could benefit from this service – makes it a NO BRAINER for ‘ya.

SO – if you are interested, fill out the short interest form here:

http://bit.ly/fvtmealplanning

And we’ll get back to you asap.

Look forward to hearing from you!

– Forest Vance
Certified Fitness Nutrition Coach
ForestVance.com