A day of fat loss eating

Posted on January 26, 2012. Filed under: Nutrition | Tags: , , , , , |

No, I don't advocate cookies for fat loss. I just like the picture 🙂


Some times it helps to have an example of a fat loss eating plan.


I would not go as far as to say that the following is what everybody should follow.  But it at least gives you a rough idea:


First thing upon waking on an empty stomach (20-30 minutes before eating) Drink 20-25% of your daily water intake.

  • Breakfast 8am
  • 3 whole eggs
  • steamed asparagus
  • turkey sausage
  • 1 tablespoon extra virgin olive oil
  • multi vitamin
  • 2 fish oil capsules


  • snack 10 am
  • yogurt/ almonds/ organic jerkey/ fruit
  • 16 oz water


  • Lunch 12pm
  • 10 oz Shrimp/Vegetable stir fry
  • Large salad
  • Tablespoon extra virgin olive oil as dressing
  • Large serving steamed vegetables. At least 2 cups
  • 3 fish oil capsules
  • 8-16 oz of water


  • snack 2 pm
  • same as above


  • less than 30 minutes following workout- optional
  • 2 scoops whey protein


  • Dinner 6 pm
  • 10 oz Fresh Fish
  • Steamed vegetables
  • Tablespoon extra virgin olive oil as dressing
  • 3 capsules of fish oil


Hopefully that helps give a better visual of what I am talking about.  Obviously intake will vary depending on one’s normal intake due to size.   As well as personal food choice (vegan, vegetarian, cannibal)


I just wanted to leave you with a good base idea.

Keep Fitness Groovy,

Coach W


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