Diet Plan for Fat Loss: How to Eat to Burn Fat

Diet Plan: Best Way to Burn Fat with Food
Simple meals that create a deficit, keep you full, and preserve muscle—no deprivation needed.

Step 1: Calculate Your Numbers

  • Maintenance calories x 0.85 = deficit target
  • Protein: 1g per lb bodyweight
  • Fill rest with carbs + fats you enjoy

150lb example: 1,800 cal, 150g protein, 160g carbs, 50g fat

Macronutrient Breakdown

Macro

Grams

Calories

Best Sources

Protein

1g/lb

4 cal/g

Chicken, eggs, fish, whey

Carbs

1–2g/lb

4 cal/g

Rice, oats, fruit, potatoes

Fat

0.3–0.5g/lb

9 cal/g

Nuts, olive oil, avocado

Sample Day (1,800 Calories)

  • Meal 1: 3 eggs + 1 cup spinach + 50g oats (450 cal)
  • Meal 2: 150g chicken + 150g rice + broccoli (500 cal)
  • Snack: Greek yogurt + berries (200 cal)
  • Meal 3: 150g salmon + 200g sweet potato (450 cal)
  • Snack: Protein shake (200 cal)

 7-Day Meal Prep Template

  • Cook protein + carbs in bulk Sunday
  • Pre-portion 4 containers (lunch/dinner)
  • 2 rotisserie chickens = 5 days protein
  • 2kg rice/quinoa = full week carbs

 Weekly Adjustments

  • No weight loss 2 weeks? Cut 100–200 cal
  • Hungry/fatigued? Add 100 cal carbs
  • Strength dropping? Add protein day