Lose Weight by Eating All Day Long (sample meal plan)


As I always say, the weight loss process is 80% diet and 20% exercise.

I have given lots of diet advice on this blog already, but some people just want a meal plan to follow.

So, you asked, and I have answered.

Here is a meal plan for a single day. But first, you need to know about the…

Foundations of Eating For Weight Loss

Find your BMR – you don’t need to count calories but you do need to find your BMR (Basal Metabolic Rate). This refers to the number of calories you burn during the day – while you are at rest.

You can use the calculator here to find your BMR.

Next, divide by 5/6 meals – when you have the BMR, divide the number by 5 or 6. This will give you the number of calories that you need to consume during each meal. This number does not need to be absolutely accurate. It should be an approximation.

Know which foods to eat – this is very important and will be explained below.

Prepare your meals 24 hours in advance – it is important that you always stay ahead of your schedule. If you don’t stay prepared, you are very likely to eat some junk food, or processed food, during the day.

Forget caloric deficit – this is not important at the moment. I don’t count calories, but I am aware of what I’m eating. Try to be conscious of your meal portions but don’t obsess over it.

Keep these 5 concepts in mind when reading the rest of this article.

The Meal Plan

OK, let’s get into the actual meal plan (it is based on the 5 concepts above).

Breakfast – eat your breakfast within 30 minutes of waking up. This will rev up your metabolism and set you up for success for the rest of the day.

  • Best option: Aim for eggs, bacon, turkey and avocado. This is the best way to get the high quality fats and protein into your system.
  • Backup option (when busy): protein shake and fruit is the next best option.
  • You could also try gain-less granola and fruit. Or almond butter and fruit.

2nd meal (2/3 hours later)

  • Protein shake and fruit
  • Hard boiled eggs
  • Almond butter
  • Protein bar
  • Nuts seeds and fruit

3rd meal (2/3 hours later)

  • Chicken
  • Tuna
  • Shrimp salad
  • Sweet potato
  • Veggies
  • Steak
  • Fruit
  • Almond butter
  • Avocado and nuts
  • Small amount of white rice

NOTE: all of the foods listed above (the first 3 meals of the day) are interchangeable. You can mix them around to your own tastes.

4th meal (2/3 hours later) – You need to eat leaner foods as you get closer to bedtime.

  • Protein shake without fruit
  • Almond butter with celery
  • Veggie sticks
  • Macadamias

5th meal (2/3 hours later)

  • Salmon and veggies
  • Seafood
  • Steak
  • Chicken
  • Avocado
  • A little dark chocolate
  • Glass of red wine

6th meal (2/3 hours later) –this is the last meal of the day. It should be every lean (protein and fats only)

  • Lean meats
  • Veggies
  • Handful of almonds

That is a sample meal plan that promotes fat loss.

Notice that the meals are very lean closer to the end of the day. This will keep your metabolism charged up without storing any fat.

The Most Important Takeaway Message

If you look at the foods listed above you will notice a few commonalities. These include:

No processed foods. No refined carbohydrates. No sugar. No grains or wheat.

You will also notice that all the foods are listed are whole foods. This is very important and the best way to get started.

Counting calories is not as important as many people imagine. If you eat only whole foods, you will start to lose weight. As you do this over the weeks, you can then begin to focus more on caloric deficit and get leaner still.

However, to begin with, don’t get hung up on every calorie. It will just cause stress and lead to cortisol in the body.

If you follow the 4 principles above you will certainly lose weight.

This is exactly how I lost 30 pounds of fat in under 120 days.

Use the principles, and the meal plan, above to ignite your fat loss efforts and feel full and energetic.