Beginner’s Fat Loss Diet Plan

You’ve had it with diets that don’t work, and you don’t want to waste time. Here’s your fat loss meal plan to start right now. Let’s go!

Here’s a sample meal plan of the kind of food you should be eating. We’ll go into why below (and how to substitute different foods).

“I started your diet 2 weeks ago and lost 13 pounds. Is that good?” – Sasha Cunningham


  • 1 Piece of Fruit
  • 2 Scrambled Eggs (no butter)
  • Steamed Broccoli (1/2 Cup).


  • 1 Piece of Fruit
  • Chicken Salad (With Fat-Free Italian)
  • 14 Almonds.


  • Greek Yogurt
  • Fresh Berries
  • Wheat Toast with Peanut Butter.


  • Salmon
  • Green Beans (no butter)
  • Quinoa or Wild Rice (1/4 Cup).


  • Iced Tea
  • Black Coffee
  • Water.

This is a healthy, balanced diet that will keep you full and put you at around 1,500-1,600 calories per day.

Combined with exercise, a diet like should will cause a typical overweight person to drop about 10 pounds per month (more if you are heavier than average).

The amount of calories you need depends on your starting point. You should be eating 350-500 calories less than your Total Daily Energy Expenditure (TDEE) if you want to lose weight AND keep it off. Find your TDEE using this calculator.

Note: You should always talk to your doctor before making any dietary changes.

“thanks. i lost 42 pounds doing this. glad something worked.” – Dan K

Substituting Foods

Of course, this is a sample meal plan. You’ll want to switch it up to align with your TDEE (and because eating the same thing every day gets boring).

  • Protein: This sample meal plan is over 100 grams of protein per day. Studies show women who doubled their protein intake lost twice as much weight. It also helps prevent loss of lean muscle, which burns calories.
  • Complex Carbs: Steering clear of quick-burning carbs keeps your blood sugar stable and helps drop pounds.
  • No Empty Calories: Butter, fruit juice, ranch dressing, coffee cream – these all add calories without helping to keep you full. These are the first things you should ditch when you want to lose weight.

Keep all of this in mind when substituting foods. Anything that is similar in calories, protein, and free of simple carbs or empty calories can be eaten.

Don’t ditch the fruit or veggies. Those help fill you up and provide valuable fiber to slow the absorption of carbohydrates..

Get Sweating

Used alone, diet will help you lose weight faster than exercise. But you’ll lose more weight in less time if you do both together.

Plus, exercise tones muscle, makes you look and feel better, and can even help you live longer.

Start with my Beginner’s Visual Workout:

Follow this workout three times per week at level 1. It will help raise your TDEE and make your diet more effective.

Once you’ve mastered level 1, move on to 2 and 3.

When you feel less of a burn from level 3, it’s time to move on to my Intermediate Milk Jug Workout:
This workout uses milk jugs to provide resistance. Don’t worry ladies, you won’t get buff – this exercise just helps tone muscles and burn calories.

Moving from set to set quickly makes this a pseudo form of HIIT (High Intensity Interval Training) which can help burn calories even after you’re done working out..

Cheat Meals

Mmm… Junk food! Now we’re talking!

One reasonable cheat meal per week is a great idea.

Psychologically, it keeps you sane. If you’re craving some ice cream or a burger, just remind yourself your cheat meal is coming up. It gives you something to look forward to and keeps you from binging.

Physiologically, it can help reset your metabolism and keep you from plateauing after your body gets used to running on less fuel.

It’s a win-win, so pick one day per week to have a cheat meal (Saturday works best for me). Note that this is a cheat meal, not a cheat day. There’s no reason to go crazy, but a burger & small fries for dinner once a week won’t kill anything.

For more detailed nutrition information, check out my Nutrition 101 article..

If you liked this, please consider sharing it with your friends.

Any questions, let me know in the comments below. And let me know how much you lost!

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