{"id":59898,"date":"2015-09-25T13:00:00","date_gmt":"2015-09-25T13:00:00","guid":{"rendered":"https:\/\/breakingmuscle.com\/\/\/uncategorized\/a-comprehensive-guide-to-meal-planning-for-fat-loss"},"modified":"2022-10-19T19:58:59","modified_gmt":"2022-10-20T00:58:59","slug":"a-comprehensive-guide-to-meal-planning-for-fat-loss","status":"publish","type":"post","link":"https:\/\/breakingmuscle.com\/a-comprehensive-guide-to-meal-planning-for-fat-loss\/","title":{"rendered":"A Comprehensive Guide to Meal Planning for Fat Loss"},"content":{"rendered":"<p><strong>Google \u201cbody fat loss\u201d and see how many search results you get.<\/strong> Fat loss is an age-old endeavor. Look at the magazines in the grocery store checkout line and you are guaranteed to see multiple covers claiming the \u201csecrets to success\u201d for fat loss. And you\u2019ve probably heard about the six-billion-dollar diet industry that has infiltrated our country, despite the obesity and diabetes epidemic.<\/p>\n<p><strong>So, what are we missing? <\/strong>What <em>is<\/em> the secret to shedding body fat?<\/p>\n<p>As with anything health related, every body is different, and <em>your<\/em> secret may look completely different from <em>his<\/em> or <em>her <\/em>secret. <strong>That said, there are some general guidelines for both nutrition and lifestyle that most everyone can benefit from.<\/strong> And they don\u2019t involve being enslaved to a scale, a StairMaster, or a calorie-tracking app on your phone.<\/p>\n<p><strong>Here is your play-by-play template for conquering the feat of fat loss today. <\/strong><\/p>\n<h2 id=\"getting-started\">Getting Started<\/h2>\n<p>Establishing a foundation of good nutrition is the main focus when you are starting. <strong>This means overhauling bad habits and replacing them with healthier choices.<\/strong> And by \u201cgood nutrition,\u201d I am not talking about \u201clow calorie\u201d or \u201clow fat\u201d options promoted by the FDA. I am talking real, whole foods your body is wired to eat:<\/p>\n<ul>\n<li><strong>Protein<\/strong> &#8211; Organic, free-range poultry; grass-fed beef\/bison; wild-caught seafood; pasture-raised eggs.<\/li>\n<li><strong>Fresh Produce<\/strong> &#8211; Veggies and fruits, preferably organic, non-GMO; keeping fruits at one to two servings per day and starchy vegetables to a minimum.<\/li>\n<li><strong>Essential Fatty Acids<\/strong> &#8211; Fish, egg yolks, animal fat from organic sources, avocado, raw nuts and seeds, extra virgin olive oil, coconut oil, coconut butter, avocado oil, hemp and pumpkin seed oil, etc.<\/li>\n<li><strong>Lots of Water<\/strong><\/li>\n<\/ul>\n<p><strong>Water is one of the most important macronutrients to focus on.<\/strong> Water helps get your metabolism firing to support all your cellular processes and aids in the digestion of the wonderful nutrients you are going to be taking in. You should drink half your body weight in ounces daily at the minimum. In addition, you should include an extra twelve ounces for every eight ounces of diuretics you might be consuming, as well as for exercise and in hot weather.<\/p>\n<h3 class=\"rtecenter\" id=\"you-should-drink-half-your-body-weight-in-ounces-daily-at-the-minimum\"><em>&#8220;You should drink half your body weight in ounces daily at the minimum.&#8221;<\/em><\/h3>\n<p><strong>And what you are cutting out of your diet?<\/strong> Sugar. Artificial sweeteners. Grains. Dairy. Alcohol. I know, you\u2019re thinking, \u201cWhat? Are you crazy?\u201d But don\u2019t get your panties in a wad. Your goal is fat loss, right? If you want to see this happen faster than watching paint dry, cutting out these gut-offending foods will increase your rate of success. On the plus side, you don&#8217;t have to think about calorie counting, macronutrient counting, stocking up on Lean Cuisines and Diet Cokes, or weighing and measuring your food!<\/p>\n<p class=\"rtecenter\"><img decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-59895\" src=\"https:\/\/breakingmuscle.com\/\/wp-content\/uploads\/2015\/09\/shutterstock241325890.jpg\" alt=\"\" width=\"600\" height=\"430\" srcset=\"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2015\/09\/shutterstock241325890.jpg 600w, https:\/\/breakingmuscle.com\/wp-content\/uploads\/2015\/09\/shutterstock241325890-300x215.jpg 300w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<h2 id=\"basic-beginning-meal-plan-template\">Basic Beginning Meal Plan Template<\/h2>\n<p><strong>Breakfast, Lunch, and Dinner:<\/strong><\/p>\n<ul>\n<li>Protein &#8211; 1-2 palm sizes<\/li>\n<li>Fat &#8211; 1-2 thumb sizes for oils and spreads, a closed fistful of nuts\/seeds, or a half avocado<\/li>\n<li>Veggie -\u00bd plate, aim for non-starchy sources and lots of greens<\/li>\n<\/ul>\n<p><strong>As for snacks, incorporate these as needed &#8211; perhaps a mid-morning and mid-afternoon snack.<\/strong> Make these protein and\/or fat-based with minimal intake of carb sources. Maybe some baby carrots or celery sticks with almond butter, or a small piece of fruit or handful of berries with a fistful of unsalted raw nuts.<\/p>\n<h2 id=\"some-specific-examples-please\">Some Specific Examples, Please<\/h2>\n<p><strong>Are you a black-and-white learner? I am, too!<\/strong> Here are some concrete examples and meal ideas for your basic body fat loss template:<\/p>\n<p><strong>Breakfast<\/strong><\/p>\n<ul>\n<li><strong>Example 1: <\/strong>2-3 pasture raised eggs + spinach and mushrooms + cook in 1 tsp grass-fed butter + 2 slices bacon\/turkey bacon<\/li>\n<li><strong>Example 2: <\/strong>Chicken\/turkey sausage patties x 1-2 (nitrate-free) + \u00bd avocado + saut\u00e9ed greens in 1 tsp coconut oil<\/li>\n<li><strong>Example 3 <\/strong>Smoothie: 1 cup unsweetened coconut milk or almond milk + 1 serving denatured whey protein or hemp protein + handful frozen blueberries + handful of greens + fat (choice): 1 Tbsp coconut oil, coconut butter, 1oz chia seeds\/pumpkin seeds, or nut butter<\/li>\n<\/ul>\n<p><strong>Lunch<\/strong><\/p>\n<ul>\n<li><strong>Example 1: <\/strong>Mixed greens + roasted asparagus + grilled salmon + \u00bd avocado + 1 Tbsp extra virgin olive oil &amp; vinegar<\/li>\n<li><strong>Example 2: <\/strong>Homemade chicken or wild-caught canned tuna salad (make with homemade mayo from avocado-based oil or mashed avocado and Dijon mustard + diced celery + 6-8 raw pecans or cashews) + wrap in Romaine lettuce wrap + small peach or apple<\/li>\n<li><strong>Example 3: <\/strong>Leftover turkey, bison burger patties or organic chicken thighs + roasted\/steamed veggies (Brussels sprouts, zucchini, broccoli, asparagus, summer squash, etc.) + 1-2 Tbsp coconut butter or unsweetened coconut flakes atop veggies<\/li>\n<\/ul>\n<p><strong>Dinner<\/strong><\/p>\n<ul>\n<li><strong>Example 1: <\/strong>Spaghetti squash + grass-fed beef + homemade marinara sauce + steamed broccoli with 1 tsp grass-fed butter<\/li>\n<li><strong>Example 2: <\/strong>Pan-fried fish (wild-caught fish of choice) + grilled zucchini and yellow squash drizzled with 1 Tbspextra virgin olive oil + mixed green salad with Balsamic or coconut vinegar as dressing<\/li>\n<li><strong>Example 3: <\/strong>Turkey or grass-fed burgers + half avocado + lettuce\/tomato + small sweet potato (diced and roasted) or homemade carrot fries<\/li>\n<\/ul>\n<p><strong>Snacks<\/strong><\/p>\n<ul>\n<li>1-2 hardboiled eggs<\/li>\n<li>Celery sticks with 1 Tbsp raw almond butter<\/li>\n<li>Carrot sticks with \u2153 cup guacamole (homemade)<\/li>\n<li>Leftover protein (chicken, pork chop, small burger patty)<\/li>\n<li>Nitrate-free deli meat (turkey, ham) rollups<\/li>\n<li>1-2 Tbsp coconut butter<\/li>\n<li>1-2 Tbsp raw nut butter<\/li>\n<li>Small fistful raw nuts<\/li>\n<li>Homemade tuna\/chicken salad<\/li>\n<li>Small piece of fruit with nut butter or raw nuts<\/li>\n<li>1 serving high-quality <a href=\"https:\/\/breakingmuscle.com\/best-whey-protein-powders\/\" data-lasso-id=\"149662\">whey protein<\/a> in water (around workouts is great)<\/li>\n<\/ul>\n<p class=\"rtecenter\"><img decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-59896\" src=\"https:\/\/breakingmuscle.com\/\/wp-content\/uploads\/2015\/09\/shutterstock152047559.jpg\" alt=\"\" width=\"600\" height=\"398\" srcset=\"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2015\/09\/shutterstock152047559.jpg 600w, https:\/\/breakingmuscle.com\/wp-content\/uploads\/2015\/09\/shutterstock152047559-300x199.jpg 300w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<h2 id=\"but-how-much-do-i-eat\">But How Much Do I Eat?<\/h2>\n<p><strong>Gauge the total amounts you eat based on your hunger-fullness levels<\/strong>. After all, you can only eat so much chicken breast, broccoli, or nuts in one setting without suffering a stomach ache.<\/p>\n<h3 class=\"rtecenter\" id=\"it-takes-your-brain-about-twenty-minutes-after-consuming-anything-to-signal-your-stomach-that-you-are-full-so-no-rushing-here-people\"><em>&#8220;it takes your brain about twenty minutes after consuming anything to signal your stomach that you are full. So no rushing here, people!&#8221;<\/em><\/h3>\n<p><strong>Practice good digestive practices by chewing your food thoroughly, and consider setting down your fork between bites. <\/strong>It takes your brain about twenty minutes after consuming anything to signal your stomach that you are full. So no rushing here, people! Sip water as needed, but keep the majority of your water consumption around meals, rather than during.<\/p>\n<p><strong>Also you cannot go wrong with adding a high-quality probiotic to your daily supplement regimen.<\/strong> Take one dose in the morning and one in the evening before bed. A few of my favorite brands include <a href=\"https:\/\/www.amazon.com\/Pasture-Blue-Ice-Royal-Fermented\/dp\/B00OZHWX1I\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"62056\">Green Pasture\u2019s cod liver oil<\/a> and <a href=\"https:\/\/www.amazon.com\/Transformation-Enzymes-Probiotic-Capsules-Intestinal\/dp\/B00A2W3BUW\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"62057\">TransFormation\u2019s enzymes probiotic<\/a>. Probiotics help the promotion of healthy gut flora, and that means improved assimilation and uptake of your nutrients and a healthy intestinal lining. In addition, consider incorporating more probiotic foods into your diet like sauerkraut, fermented foods, kombucha, and even homemade chicken or beef bone broth.<\/p>\n<h2 id=\"dealing-with-cravings\">Dealing With Cravings<\/h2>\n<p>Often people ask, \u201cWhat about my cravings? My sweet tooth? What do I do after dinner when I can\u2019t control them?\u201d<strong> Here are four steps to controlling cravings effectively:<\/strong><\/p>\n<ol>\n<li><strong>Breathe.<\/strong> You can most certainly control what goes into your mouth. Those treats aren\u2019t tying your hands behind your back and forcing their way in.<\/li>\n<li><strong>Do a mindfulness check.<\/strong> Ask yourself, \u201cWhy am I craving this right now? What am I really craving? Am I really hungry?\u201d Perhaps your cravings have just become a habit or ritual, a filler for boredom or loneliness or insecurity. Whatever the reason for the cravings, there is no time like the present to begin replacing these mindsets and habits. Distraction can work wonders. Do something else. Remove yourself from the same old situation (in front of the TV, on the couch with a spoon in hand, etc.).<\/li>\n<li><strong>You may be surprised. <\/strong>Often our \u201csugar\u201d cravings are actually signs of blood sugar handling dysfunction and\/or fatty acid deficiencies. You may find as you incorporate more essential fatty acids into your diet that your sugar highs and lows, and your cravings, naturally begin to fade. Voila nutrition!<\/li>\n<li><strong>Find your replacements.<\/strong> Replace old standbys like Ben &amp; Jerry\u2019s or milk and cookies with a healthier, more nourishing alternative:<\/li>\n<\/ol>\n<ul>\n<li>Tazo cinnamon tea or other herbal tea<\/li>\n<li>Grass-fed butter cubes (1 Tbsp) + homemade nut\/seed crackers<\/li>\n<li>Unsweetened almond milk (chocolate or vanilla)<\/li>\n<li>A spoonful of coconut butter<\/li>\n<li>A small piece of dark chocolate (80%+ cocoa)<\/li>\n<li>1 Tbsp chocolate chips or unsweetened coconut + 1 Tbsp raw nut butter<\/li>\n<li>Homemade avocado \u201cpudding\u201d<\/li>\n<li>Homemade coconut-milk ice cream<\/li>\n<li>Handful frozen berries\/cherries<\/li>\n<li>Chocolate or vanilla protein powder, without sugar\/artificial sweeteners<\/li>\n<\/ul>\n<p class=\"rtecenter\"><img decoding=\"async\" loading=\"lazy\" class=\"size-full wp-image-59897\" src=\"https:\/\/breakingmuscle.com\/\/wp-content\/uploads\/2015\/09\/shutterstock98252645.jpg\" alt=\"\" width=\"600\" height=\"413\" srcset=\"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2015\/09\/shutterstock98252645.jpg 600w, https:\/\/breakingmuscle.com\/wp-content\/uploads\/2015\/09\/shutterstock98252645-300x207.jpg 300w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/p>\n<h2 id=\"other-factors\">Other Factors<\/h2>\n<p>Solid nutrition will get you far in your body fat loss goals. <strong>But it is imperative to consider the other lifestyle factors that will either help or hinder your progress.<\/strong> They aren\u2019t sexy, but they are fundamental to seeing success, including:<\/p>\n<ul>\n<li><strong>Sleep<\/strong>: Lack of sleep raises ghrelin and lowers leptin. In other words, lack of sleep is linked to increased appetite and impaired ability to recognize fullness. Press the restart button for yourself with your new dietary changes, and give yourself permission to sleep seven to nine hours per night.<\/li>\n<li><strong>Stress<\/strong>: Chances are, if you\u2019ve been struggling with \u201cstubborn body fat\u201d your body is stressed. From former weight loss or body fat loss efforts, underfeeding, overeating, work stress, traffic, endless to-do lists, and more, stress is a part of life. If left unmanaged, it takes a toll through increased cortisol, which impacts our body\u2019s desire, or even ability, to shed body fat. Find ways to decrease stress &#8211; like meditation, yoga, social activities, fewer to-dos on your list, or recreational exercise &#8211; and you will get closer to your fat-loss goals.<\/li>\n<\/ul>\n<p><em>If you have any questions about any aspect of this fat-loss plan, please post them to the comments below.<\/em><\/p>\n<p><strong>More Like This:<\/strong><\/p>\n<ul>\n<li><a href=\"https:\/\/breakingmuscle.com\/the-3-pillars-of-fat-loss\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"62058\"><strong>The 3 Pillars of Fat Loss<\/strong><\/a><\/li>\n<li><a href=\"https:\/\/breakingmuscle.com\/the-best-research-on-body-fat-losing-fat-and-eating-fat\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"62059\"><strong>The Best Research on Body Fat, Losing Fat, and Eating Fat<\/strong><\/a><\/li>\n<li><a href=\"https:\/\/breakingmuscle.com\/a-step-by-step-approach-to-successful-fat-loss\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"62060\"><strong>A Step-by-Step Approach to Successful Fat Loss<\/strong><\/a><\/li>\n<li><strong>New on Breaking Muscle Today<\/strong><\/li>\n<\/ul>\n<p><span style=\"font-size: 11px;\"><em>Photos courtesy of <a href=\"http:\/\/www.shutterstock.com\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"62062\">Shutterstock<\/a>.<\/em><\/span><\/p>","protected":false},"excerpt":{"rendered":"<p>Google \u201cbody fat loss\u201d and see how many search results you get. Fat loss is an age-old endeavor. Look at the magazines in the grocery store checkout line and you are guaranteed to see multiple covers claiming the \u201csecrets to success\u201d for fat loss. And you\u2019ve probably heard about the six-billion-dollar diet industry that has infiltrated our country,&#8230;<\/p>\n","protected":false},"author":1125,"featured_media":59894,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"limit_modified_date":"","last_modified_date":"","_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":""},"categories":[4644],"tags":[2648],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v21.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>A Comprehensive Guide to Meal Planning for Fat Loss - Breaking Muscle<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/breakingmuscle.com\/a-comprehensive-guide-to-meal-planning-for-fat-loss\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"A Comprehensive Guide to Meal Planning for Fat Loss - Breaking Muscle\" \/>\n<meta property=\"og:description\" content=\"Google \u201cbody fat loss\u201d and see how many search results you get. Fat loss is an age-old endeavor. Look at the magazines in the grocery store checkout line and you are guaranteed to see multiple covers claiming the \u201csecrets to success\u201d for fat loss. And you\u2019ve probably heard about the six-billion-dollar diet industry that has infiltrated our country,...\" \/>\n<meta property=\"og:url\" content=\"https:\/\/breakingmuscle.com\/a-comprehensive-guide-to-meal-planning-for-fat-loss\/\" \/>\n<meta property=\"og:site_name\" content=\"Breaking Muscle\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/breakingmuscle\/\" \/>\n<meta property=\"article:author\" content=\"drlauryn\" \/>\n<meta property=\"article:published_time\" content=\"2015-09-25T13:00:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2022-10-20T00:58:59+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2015\/09\/shutterstock170923988.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"600\" \/>\n\t<meta property=\"og:image:height\" content=\"519\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Lauryn Lax\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@BreakingMuscle\" \/>\n<meta name=\"twitter:site\" content=\"@BreakingMuscle\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Lauryn Lax\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"8 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/breakingmuscle.com\/a-comprehensive-guide-to-meal-planning-for-fat-loss\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/breakingmuscle.com\/a-comprehensive-guide-to-meal-planning-for-fat-loss\/\"},\"author\":{\"name\":\"Lauryn Lax\",\"@id\":\"https:\/\/breakingmuscle.com\/#\/schema\/person\/657364b0c48e340ea73ce6c70b2cc1be\"},\"headline\":\"A Comprehensive Guide to Meal Planning for Fat Loss\",\"datePublished\":\"2015-09-25T13:00:00+00:00\",\"dateModified\":\"2022-10-20T00:58:59+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/breakingmuscle.com\/a-comprehensive-guide-to-meal-planning-for-fat-loss\/\"},\"wordCount\":1611,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/breakingmuscle.com\/#organization\"},\"keywords\":[\"meal plan\"],\"articleSection\":[\"Healthy Eating\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/breakingmuscle.com\/a-comprehensive-guide-to-meal-planning-for-fat-loss\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/breakingmuscle.com\/a-comprehensive-guide-to-meal-planning-for-fat-loss\/\",\"url\":\"https:\/\/breakingmuscle.com\/a-comprehensive-guide-to-meal-planning-for-fat-loss\/\",\"name\":\"A Comprehensive Guide to Meal Planning for Fat Loss - 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She is the founder of her company Thrive Wellness &amp; Recovery and avid blogger of DrLauryn.com. Dr. Lauryn is passionate about bringing preventative healthcare to society through functional medicine, lifestyle redesign, real-food nutrition, functional movement, and mindset coaching. She specializes in women and children's health, eating disorder recovery, performance nutrition, digestive health (IBS, SIBO, GERD), anxiety, hormones, autoimmune disease, blood sugar control, weight management and healthy lifestyle improvements. She earned her Doctorate in Occupational Therapy from Belmont University in Nashville, Tennessee, and her Bachelor's in Communication from the University of Texas-Austin. After completing her doctoral studies, she went on to complete additional education as a Nutritional Therapy Practitioner (NTP) Certification from the Nutritional Therapy Association, and functional medicine specialty from the Institute for Functional Medicine, The Kresser Institute and the Functional Medicine Coaching Academy. In addition, Dr. Lauryn is a Certified Fitness Professional and trainer. 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