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
At a glance: practical starting points
Illustrative habit summary, not a clinical programme or a guarantee of results.
Variety
Include vegetables, fruit, pulses and other suitable foods.
Practicality
Choose affordable meals that fit your culture.
Flexibility
Adjust for allergies, health needs and preferences.