fat loss
meal
plan
fat loss meal plan
This meal plan is designed with meals and ingredients that have been proven to
enable you to maximize your fullness/satiety with a low amount of calories. All
the meals shown will cumulate to a total of roughly 2,100 calories and will deliver
around 160g of protein.
These targets tend to be ideal for many individuals who are currently dieting and weigh
around 150-200 lbs (~68-90kgs). But, obviously there will be quite a bit of variation.
These targets may be too aggressive or not aggressive enough for many of you.
Therefore, use this meal plan as a baseline, and increase/decrease the calories and/
or adjust the protein intake by adjusting the respective serving sizes within the meals to
best suit your needs.
Enjoy! And let me know what you think of the meals. Tag me on your Instagram
(@jeremyethier) with pictures of the foods/meals you create, and I’ll share it! Good luck!
fat loss meal plan
1 DAY
meal plan
MEAL 1
9am
MEAL 2
12pm
MEAL 3
3pm
MEAL 4
6:30pm
MEAL 5
9pm
Veggie Omelette
Strawberry Oatmeal
Chicken and BBQ Wrap
Fajita Salad
Deli Lettuce Wraps + Baby Carrots
Watermelon
Salmon Cauliflower Fried Rice
Apple
Air Popped Popcorn
Greek Yogurt Parfait
fat loss meal plan
Fat Loss Meal Plan
1 DAY
1 day
meal plan
Meal Plan
Meal Plan
Calories
2004
Fat
55g
Saturated
9g
Polyunsaturated
11g
Monounsaturated
23g
Carbs
238g
Fiber
55g
Protein
165g
Sodium
2010mg
Potassium
5962mg
Veggie Omelette
meal 1
Veggie Omelette
6 ingredients · 15 minutes · 1 serving
6 ingredients · 15 minutes · 1 serving
Directions
1.
Heat skillet over medium high heat using non-stick spray. Add the diced onions and
sauté for a 1-2 minutes before adding the other vegetables.
2.
Mix together the egg and egg whites in a bowl, seasoning with desired seasonings (salt,
pepper, garlic powder, etc.).
3.
Once vegetables are slightly cooked and softer in texture, add the egg mixture.
4.
Cook until egg mixture is set. Transfer to a plate and enjoy!
Ingredients
1 Egg
100 grams Egg Whites
30 grams Zucchini
30 grams Celery
30 grams White Onion
40 grams Red Bell Pepper
Notes
Nutrition
Meal 1 Calories & Macros
For Meal 1, there are 424 calories, 28 g of protein, 10 g of fat, and 59 g of carbohydrates.
Jeremy Ethier
contact@builtwithscience.com
Amount per serving
Calories
156
Carbs
8g
Fat
5g
Fiber
2g
Saturated
2g
Protein
19g
Polyunsaturated
1g
Sodium
264mg
Monounsaturated
2g
Potassium
567mg
Strawberry Oatmeal
meal 1
Strawberry Oatmeal
4 ingredients · 15 minutes · 1 serving
4 ingredients · 15 minutes · 1 serving
Directions
1.
Add the water and cinnamon to a medium-sized pot. Bring to a gentle boil over medium
heat and then add the oats. Cook until oats have absorbed all the liquid.
2.
Transfer to a bowl and top with strawberry slices. Enjoy!
Notes
Meal 1 Calories & Macros
For Meal 1, there are 424 calories, 28 g of protein, 10 g of fat, and 59 g of carbohydrates.
Jeremy Ethier
contact@builtwithscience.com
Ingredients
1 1/2 cups Water
65 grams Oats
1/2 tsp Cinnamon
75 grams Strawberries (chopped)
Nutrition
Amount per serving
Calories
268
Carbs
51g
Fat
5g
Fiber
8g
Saturated
1g
Protein
9g
Polyunsaturated
2g
Sodium
10mg
Monounsaturated
1g
Potassium
353mg
Chicken and BBQ Wrap
meal 2
Chicken and BBQ Wrap
6 ingredients · 25 minutes · 1 serving
6 ingredients · 25 minutes · 1 serving
Directions
1.
Heat skillet over medium high heat and add chicken breast. Season with salt, pepper,
and other desired seasonings. Cook until cooked through.
2.
Assemble wrap together with all ingredients, roll up, and enjoy!
Ingredients
1 Protein Up Carb Down Wrap (large)
85 grams Boneless, Skinless Chicken Breast
(about 3 oz; sliced)
1 leave Romaine (large, whole)
Notes
Meal 2 Calories & Macros
For Meal 2, there are 383 calories, 38 g of protein, 15 g of fat, and 36 g of carbohydrates.
50 grams Cucumber (sliced)
1 tbsp Low Sugar Bbq Sauce (G Hughes Sugar
Free BBQ sauce)
1/4 Tomato (diced)
Meal Prep
Save time and meal prep chicken breasts ahead of time. 85 grams of raw chicken breast is
equal to 65 grams of cooked chicken breast.
Nutrition
BBQ Sauce
This recipe uses the G Hughes Sugar Free BBQ sauce.
Calories
232
Carbs
24g
Fat
5g
Fiber
10g
Saturated
1g
Protein
31g
Polyunsaturated
1g
Sodium
313mg
Monounsaturated
2g
Potassium
700mg
Oven
Bake chicken breast at 400ºF (204ºC) for 15-20 minutes until cooked through.
Jeremy Ethier
contact@builtwithscience.com
Amount per serving
Fajita Salad
meal 2
Fajita Salad
10 ingredients · 15 minutes · 1 serving
10 ingredients · 15 minutes · 1 serving
Directions
1.
Heat skillet over medium high heat with oil. Add the diced onions and cook for 1 to 2
minutes, until lighter in color.
2.
Add the diced peppers and sliced mushrooms. Season as desired and cook until
mushrooms are softer in texture and slightly browner.
3.
Prepare Greek yogurt dressing by combining yogurt, lime juice, and a dash of cumin and
paprika. Mix until incorporated and add more lime juice or a little water to thin, if desired.
4.
Assemble salad together by placing spinach and mixed greens in a bowl and topping
with vegetable mixture. Toss with Greek yogurt dressing, and add additional toppings
such as salsa and/or hot sauce if desired. Enjoy!
Ingredients
2 tsps Extra Virgin Olive Oil
40 grams White Onion (diced)
45 grams Yellow Bell Pepper (diced)
60 grams Mushrooms (sliced)
30 grams Baby Spinach
30 grams Mixed Greens
2 tbsps Non Fat (0%) Plain Greek Yogurt
1 tsp Lime Juice
Notes
Paprika (dash)
Cumin (dash)
Meal 2 Calories & Macros
For Meal 2, there are 383 calories, 38 g of protein, 15 g of fat, and 36 g of carbohydrates.
Jeremy Ethier
contact@builtwithscience.com
Nutrition
Amount per serving
Calories
151
Carbs
12g
Fat
10g
Fiber
3g
Saturated
1g
Protein
7g
Polyunsaturated
1g
Sodium
50mg
Monounsaturated
7g
Potassium
638mg
#BuiltWithScience programs
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MONTH BASED ON SCIENCE SO THAT YOU CAN BURN
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To join the family and get started today,
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Deli Lettuce Wraps + Baby Carrots
snack
Deli Lettuce Wraps + Baby Carrots
5 ingredients · 10 minutes · 1 serving
5 ingredients · 10 minutes · 1 serving
Directions
Ingredients
1.
Lay down romaine lettuce leaves and evenly divide deli meat over top.
2 leaves Romaine
2.
Divide tomato slices over top deli meat, and top with dijon mustard, if using.
3.
Roll lettuce leaves up. Enjoy lettuce wraps with carrots on the side.
75 grams Low Sodium, Turkey Deli Meat (about
3 oz)
40 grams Tomato (sliced)
Notes
1 tbsp Dijon Mustard (optional)
100 grams Baby Carrots
Snack Calories + Macros
For the snack, there are 222 calories, 16 g of protein, 2 g of fat, and 33 g of carbohydrates.
Jeremy Ethier
contact@builtwithscience.com
Nutrition
Amount per serving
Calories
147
Carbs
14g
Fat
2g
Fiber
5g
Saturated
0g
Protein
14g
Polyunsaturated
0g
Sodium
691mg
Monounsaturated
0g
Potassium
470mg
Watermelon
snack
Watermelon
1 ingredient · 10 minutes · 1 serving
1 ingredient · 10 minutes · 1 serving
Directions
1.
Slice your watermelon into rounds and then into quarters. Slice off the rind. Dice the
watermelon, divide into bowls and enjoy!
Ingredients
250 grams Seedless Watermelon
Nutrition
Amount per serving
Notes
Snack Calories & Macros
For the snack, there are 222 calories, 16 g of protein, 2 g of fat, and 33 g of carbohydrates.
Jeremy Ethier
contact@builtwithscience.com
Calories
75
Carbs
19g
Fat
0g
Fiber
1g
Saturated
0g
Protein
2g
Polyunsaturated
0g
Sodium
3mg
Monounsaturated
0g
Potassium
280mg
Salmon Cauliflower Fried Rice
meal 4
Salmon Cauliflower Fried Rice
10 ingredients · 35 minutes · 1 serving
10 ingredients · 35 minutes · 1 serving
Directions
Ingredients
1.
Preheat oven to 400ºF (204ºC).
113 grams Salmon Fillet (about 4 oz)
2.
Begin by grating the cauliflower or using a food processor to chop it up and make "rice."
1/2 head Cauliflower
3.
Prepare sheet pan by using aluminum foil and spraying non-stick spray on top. Add all
the vegetables and edamame to one half of the pan. Season with salt, pepper, and other
desired seasonings. Place in the oven for 10 minutes.
75 grams Frozen Edamame (edible portion;
shelled)
4.
After 10 minutes, take the sheet pan out of the oven and on the other half of the pan, add
the salmon, seasoning as desired. Cook for 12-15 minutes or until salmon is flaky and
vegetables are softer in texture.
5.
6.
Just before the salmon mixture is finished cooking, heat a skillet over medium high heat
with non-stick spray and add the cauliflower rice. Cook in the pan for a few minutes, until
warmed and slightly crispy.
Add cauliflower rice to a bowl, and mix in vegetables and salmon. Finish by adding
chopped green onions over top and adding sriracha and/or soy sauce to taste (optional).
Enjoy!
50 grams Celery
85 grams Broccoli (chopped into florets)
1 Garlic (minced)
50 grams Baby Carrots (chopped)
1 stalk Green Onion (chopped)
Sriracha (to taste; optional)
Soy Sauce (to taste; optional)
Nutrition
Amount per serving
Notes
Meal 3 Calories & Macros
For Meal 3, there are 476 calories, 39 g of protein, 11 g of fat, and 61 g of carbohydrates.
Soy Sauce
Find a low sodium option or substitute coconut aminos instead (same taste, lower in sodium
compared to regular soy sauce).
Salmon
Cooking time can vary depending on the thickness of the salmon fillet. For thicker fillets, you
may need to bake it longer; for thinner fillets, you may need to bake it shorter than the
suggested time.
Jeremy Ethier
contact@builtwithscience.com
Calories
390
Carbs
38g
Fat
11g
Fiber
14g
Saturated
2g
Protein
39g
Polyunsaturated
3g
Sodium
243mg
Monounsaturated
3g
Potassium
2022mg
Apple
meal 4
Apple
1 ingredient · 2 minutes · 1 serving
1 ingredient · 2 minutes · 1 serving
Directions
1.
Slice into wedges, or enjoy whole.
Ingredients
165 grams Apple
Notes
Nutrition
Meal 3 Calories & Macros
For Meal 3, there are 476 calories, 39 g of protein, 11 g of fat, and 61 g of carbohydrates.
Calories
86
Carbs
23g
Fat
0g
Fiber
4g
Saturated
0g
Protein
0g
Polyunsaturated
0g
Sodium
2mg
Monounsaturated
0g
Potassium
177mg
Jeremy Ethier
contact@builtwithscience.com
Amount per serving
Air Popped Popcorn
meal 5
Air Popped Popcorn
1 ingredient · 2 minutes · 1 serving
1 ingredient · 2 minutes · 1 serving
Directions
1.
Pour into bowls and enjoy!
Ingredients
6 1/2 cups Air Popped Popcorn
Notes
Nutrition
Meal 4 Calories & Macros
For Meal 4, there are 499 calories, 44 g of protein, 17 g of fat, and 49 g of carbohydrates.
Calories
130
Carbs
27g
Fat
2g
Fiber
4g
Saturated
1g
Protein
4g
Polyunsaturated
0g
Sodium
190mg
Monounsaturated
0g
Potassium
0mg
Jeremy Ethier
contact@builtwithscience.com
Amount per serving
Greek Yogurt Parfait
meal 5
Greek Yogurt Parfait
5 ingredients · 5 minutes · 1 serving
5 ingredients · 5 minutes · 1 serving
Directions
1.
Place yogurt in bowl and mix in powdered peanut butter, stevia (to taste), and cinnamon
(to taste). Top with almonds and enjoy!
Notes
Ingredients
300 grams Non Fat (0%) Plain Greek Yogurt
2 tbsps Pb2 Powdered Peanut Butter
25 grams Almonds (crushed or whole)
Stevia (to taste)
Meal 4 Calories & Macros
For Meal 4, there are 499 calories, 44 g of protein, 17 g of fat, and 49 g of carbohydrates.
1/4 tsp Cinnamon (dash; to taste)
Nutrition
Jeremy Ethier
contact@builtwithscience.com
Amount per serving
Calories
369
Carbs
22g
Fat
15g
Fiber
4g
Saturated
1g
Protein
40g
Polyunsaturated
3g
Sodium
244mg
Monounsaturated
8g
Potassium
755mg
Disclaimer
The content provided in this PDF is for informational and
educational purposes only. Jeremy Ethier is not a medical
doctor, psychologist, therapist, nutritionist, or registered dietitian.
The contents of this document should not be construed as
medical, psychological, dietary, nutritional, or healthcare advice
of any kind. The contents of this document are not intended
to diagnose, treat, cure, or prevent any health conditions, nor
are they intended to replace a physician, dietitian, nutritionist,
or other qualified healthcare professional’s advice. You should
always consult your physician, dietitian, or other qualified
healthcare professional on any matters regarding your health,
engagement in physical activity, and/or diet before starting
any fitness program or meal plan to determine if it is suitable
for your needs. This is especially important if you (or your
family members) have a history of high blood pressure or
heart disease, if you have ever experienced chest pain while
exercising, or if you have experienced chest pain in the past
month when not engaged in physical activity. You should also
consult your physician, dietitian, or other qualified healthcare
professional before starting any fitness program, meal plan, or
dietary regimen if you smoke, have high cholesterol, are obese,
or have a bone or joint problem that could be made worse by
a change in physical activity or diet. Do not start or continue
any fitness program, meal plan, or dietary regimen if your
physician, dietitian, or health care provider advises against it. If
you experience faintness, dizziness, pain, shortness of breath
or any other form of discomfort at any time while exercising or
while following any meal plan/dietary regimen, you should stop
immediately. If you are in Canada and think you are having a
medical or health emergency, call your health care provider, or
911, immediately.
Please note the following:
•
any and all exercise that you do as a result of what you
read in this PDF shall be performed solely at your own
risk;
•
any and all meal plans that you follow or adhere to as a
result of what you read in this PDF shall be used solely at
your own risk; and
•
any and all foods or beverages that you consume as a
result of what you read in this PDF shall be consumed
solely at your own risk.
No part of this report may be reproduced or transmitted in
any form whatsoever, electronic or mechanical, including
photocopying, recording, or by any informational storage or
retrieval system without the express written, dated, and signed
permission from the author (Jeremy Ethier). All copyrights are
reserved. Built With Science™ may not be copied or used for
any purpose without express written consent.
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