Fat-Blasting Meal Plan: Because What You Eat Matters

You can train hard, but if your nutrition isn’t on point, you won’t see the results you want—because what you eat matters just as much as how you train. The right foods fuel your workouts, help burn fat, and keep your energy high throughout the day. This 7-day meal plan is designed for busy professionals who want simple, effective meals without spending hours in the kitchen.

7-Day Meal Plan for Fat Loss

Monday

🍳 Breakfast: Scrambled eggs with spinach & avocado

🥗 Lunch: Grilled chicken salad with olive oil & balsamic

🥘 Dinner: Baked salmon with roasted Brussels sprouts & quinoa

🥜 Snack: Almonds & Coconut yogurt

Tuesday

🍓 Breakfast: Protein smoothie with banana, almond butter & flaxseeds

🥙 Lunch: Turkey lettuce wraps with hummus

🍛 Dinner: Stir-fried tofu with veggies & brown rice

🍎 Snack: Apple with almond butter

Wednesday

🥚 Breakfast: Omelet with mushrooms & feta

🍗 Lunch: Grilled chicken with quinoa & roasted zucchini

🥩 Dinner: Steak with roasted sweet potatoes & green beans (*option swap protein)

🥜 Snack: Grapes with walnuts

Thursday

🥑 Breakfast: Avocado toast with poached eggs

🥗 Lunch: Greek salad with grilled shrimp

🍲 Dinner: Lentil soup with side salad

🍌 Snack: Banana with almond butter

Friday

🌱 Breakfast: Chia pudding with berries & coconut

🥪 Lunch: Turkey & avocado wrap

🍗 Dinner: Baked cod with asparagus & wild rice

🥚 Snack: Hard-boiled eggs

Saturday

🥞 Breakfast: Protein pancakes with almond butter

🥗 Lunch: Chickpea Arugula salad (*optional add chicken or salmon)

🌮 Dinner: Taco night (lean beef or chicken with lettuce wraps)

🥜 Snack: Mixed nuts

Sunday

🍳 Breakfast: Egg muffins with veggies

🍲 Lunch: Chicken & vegetable soup

🥗 Dinner: Grilled salmon with roasted cauliflower mash

🍎 Snack: Sliced apple with almond butter

Why This Meal Plan Works

• It's packed with protein. Protein helps you build muscle and stay full longer.

• It’s balanced. Carbs, fats, and proteins work together to keep you energized.

• It’s sustainable. No crash diets—just real, whole foods that support your training.

Want an easy way to stay on track with your nutrition? My programs include meal plans, workouts, and accountability to keep you consistent.

Get started today here.