How To Structure Your Meal Plan for Fat Loss

Whether you're just beginning or starting again, there's one important skill you need before meal prepping:

You need to know what you're doing when planning meals because it can make or break your success.

Prioritize Protein

Protein is important for losing fat, building strength, and preventing age-related conditions like sarcopenia (muscle loss). Eating enough protein also helps you stay full, repairs muscles, and keeps you from losing too much muscle while dieting.

Include a source of lean protein in every meal, or at least your main meals. Some good choices are:

• Chicken breast
• Eggs
• Dairy

• Tofu
• Fish
• Beans or lentils
• Whey protein

Having protein in each meal can help control hunger and prevent overeating, which is the hardest part about trying to lose fat!

Incorporate Plenty of Vegetables

Vegetables should be a staple of your diet. They're low in calories but can fill you up, and they have tons of vitamins, minerals, and fiber.

Aim to fill half your plate with colorful vegetables like leafy greens, bell peppers, broccoli, and carrots.

Eating a variety of vegetables gives you a wide range of nutrients, but keeps cravings low!

Include Healthy Fats

Healthy fats are a must in a balanced diet. They help you feel satisfied after eating and are important for absorbing certain vitamins and brain and hormone health.

You can find healthy fats in avocados, nuts, seeds, and olive oil. Since fats are the most calorie-dense of the macronutrients, you have to be careful and double check your portion sizes.

Adding a small amount to each meal can keep you full and reduce cravings for high-calorie snacks. And above all, it makes your food actually taste good!

Choosing Carbohydrates

Carbohydrates give you energy, especially for workouts. But not all carbs are the same...

They may contain similar calories, but try to focus mostly on eating complex carbs like whole grains, sweet potatoes, and quinoa.

These carbs provide long-lasting energy than simple carbs like bread or fruit juices. Eating complex carbs can help keep your blood sugar stable, allowing you to feel full for longer.

They're also more enjoyable to eat!

Stay Hydrated

Drinking enough water is not only important for your health, but it can also help with fat loss. Sometimes when we feel hungry, we're actually just dehydrated and not thinking clearly. Although there's no gold standard for hydration, you should still try to refill your water bottles at least 8 times a day.

Coffee, tea, and sparkling water all count as hydration! Even beer counts, but maybe try to limit that... 😅

Portion Control and Mindful Eating

Being careful with portion sizes and how you eat can stop you from overeating.

Slow down and pay attention to when you feel full. Chances are you're eating just to eat, so try your best to look for hunger cues and stop when you feel them.

Using smaller plates and bowls can also help control how much you eat because smaller amounts of food look bigger. Try to eat without distractions like TV or your phone so you can enjoy your meal and listen to your body's signals.

Plan and Prep Ahead

Planning and preparing your meals ahead of time will help you stay on track with your nutrition goals.

Spend some time each week planning what you'll eat and getting the ingredients ready to go. Make it easy on yourself by cooking big batches of protein and freezing some of them, chopping vegetables, and portioning out snacks.

Having healthy meals and snacks ready make it 100X easier to stick to your plan, especially on busy days or when you don't feel like cooking.

Listen to Your Body

Everyone's nutrition needs are different, so pay attention to how different foods make you feel. And please, don't look to influencers or other coaches for their plans...what works for them likely won't work the same for you.

Some people feel better with more carbs and moderate protein, while others do well with more fats and higher protein. Figure out what makes you feel best and adjust your meal plan accordingly.

Remember, your meal plan isn't set in stone and can be modified along the way to fit your individual needs. It's important that you follow it exactly for the first few weeks though, as unnecessary changes every week with no intention behind them aren't helpful.

Treat Yourself in Moderation

It's okay to treat yourself sometimes to avoid feeling deprived, which can lead to overeating.

Enjoying small portions of your favorite foods can help you maintain a balanced diet. Having a bit of chocolate, ice cream, or wine occasionally is fine and can make it easier to stick to your meal plan. After all, fitness should be a part of your life, not consume your life!

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Seek Professional Advice When Needed

For personalized nutrition advice, think about talking to a registered dietitian if your health depends on it (for a surgery, complications from medical conditions, etc.) or hiring a coach to help you structure your plan effectively.

We can give you recommendations based on your specific needs and goals. Remember, being consistent and balanced is key to long-term success.

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