Fat Loss Plan
7 Day Fat Loss Plan
Create a simple weekly fat-loss routine with high satiety meals, protein anchors, and sustainable portions.
Who this is for
- - You want to reduce body fat without extreme diets.
- - You need satiety-focused meals.
- - You want a realistic weekly structure.
Protein target (simple rule)
- - Keep 30g+ protein in each main meal.
- - Use high-volume vegetables to improve satiety.
Calories: how to adjust
- - If progress stalls for 2 weeks, reduce 5% to 10% calories.
- - If hunger is too high, increase lean protein and fiber first.
7-day structure (Day 1..Day 7)
- - Day 1-2: Prep high-protein base meals.
- - Day 3-4: Keep hydration and step count consistent.
- - Day 5-6: Repeat meals and avoid random changes.
- - Day 7: Check adherence and adjust portions.
Shopping list basics
- - Chicken breast, tuna, eggs, beans, vegetables, fruits.
- - Low-fat dairy, potatoes, rice, seasonings.
Common mistakes
- - Eating too little protein.
- - Snacking without structure.
- - Not tracking portion size.
Recommended recipes
Start with these filtered sets and execute this guide in your routine.
Ready to personalize it?
Use the calculators to tune calories and macros to your goal.
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