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Fat Loss Meal Plan ​

Goal Overview

Timeline: September 2025 to January 2026 (4.5 months)
Calorie Progression: 2,300 → 2,200 → 2,100 calories (BMR-optimized with realistic protein)
Goal: Reduce body fat from 20.3% to 15% (based on Evolt 360 body scan)
Current Stats: 73.5kg, 20.3% body fat, BMR 1,635 kcal
Previous Success: 81kg to 72kg cut demonstrates proven ability

Table of Contents ​

Calorie Progression Strategy ​

Month 1 (September): 2,300 Calories - Foundation Phase ​

Focus: Establish habits with optimized protein intake (BMR-based)

  • Protein: 140g (24%) = 560 calories
  • Carbs: 260g (45%) = 1,040 calories
  • Fat: 78g (31%) = 700 calories
  • Priority on consistency over perfection
  • Expected fat loss: 1-1.5%

Month 2 (October): 2,200 Calories - Adaptation Phase ​

Focus: Moderate deficit as fitness improves

  • Protein: 140g (25%) = 560 calories
  • Carbs: 246g (45%) = 984 calories
  • Fat: 73g (30%) = 656 calories
  • Body adapted to training load
  • Expected fat loss: 1-1.5%

Months 3-4 (Nov-Jan): 2,100 Calories - Final Push ​

Focus: Target deficit for final body fat reduction

  • Protein: 140g (27%) = 560 calories
  • Carbs: 231g (44%) = 924 calories
  • Fat: 68g (29%) = 616 calories
  • May require strategic refeed days
  • Expected fat loss: 2-3%

Flexibility Built In

If ahead of schedule after Month 1, drop to 2,100 earlier. If behind schedule, stay at 2,200 longer. Adjust based on body composition results and energy levels.

Daily Meal Structure ​

Breakfast Options (30-35g protein) ​

Month 1: 500 calories | Months 3-4: 450 calories

Option 1 - High Protein Eggs

  • 3 scrambled eggs (210 cal, 18g protein)
  • Greek yogurt 150g (113 cal, 15g protein)
  • 1 cup frozen berries (80 cal, 1g protein)
  • Small handful nuts (97-47 cal, 3g protein) reduce by phase

Option 2 - Protein Smoothie

  • 1 scoop WPI/WPC + 300ml full cream milk (310 cal, 33g protein)
  • 1 banana (100 cal, 1g protein)
  • Small handful nuts (90-40 cal, 3-1g protein) reduce by phase

Option 3 - Protein Cereal

  • Special K Protein cereal + 300ml full cream milk (350 cal, 20g protein)
  • 1/2 scoop protein powder mixed in (75 cal, 13g protein)
  • 1/2 banana (75-25 cal, 0.5g protein) reduce by phase

Option 4 - Grab-and-Go

  • Overnight protein oats (pre-made) (250 cal, 20g protein)
  • Greek yogurt 100g (75 cal, 10g protein)
  • Berries (175-125 cal, 1g protein) reduce by phase

Lunch Options (35-40g protein) ​

Month 1: 650 calories | Months 3-4: 600 calories

Option 1 - Hainanese Chicken Rice (Your Staple)

  • 150g hainanese chicken (300 cal, 30g protein)
  • 2/3-1/2 cup cooked rice in chicken stock (160-140 cal, 3g protein) reduce by phase
  • Steamed vegetables (80 cal, 2g protein)
  • Light ginger scallion sauce (110-60 cal, 2g protein) reduce by phase

Option 2 - Beef/Pork Mince Pasta

  • 120g cooked beef/pork mince (fat drained) (228 cal, 36g protein)
  • 80-70g cooked pasta (180-158 cal, 6-5g protein) reduce by phase
  • Bolognese/Napolitana sauce (100 cal, 2g protein)
  • Steamed vegetables (80 cal, 2g protein)
  • Olive oil drizzle (62-32 cal, 0g protein) reduce by phase

Option 3 - High Protein Tuna Pasta

  • 1 can tuna in springwater (150 cal, 30g protein)
  • 80-70g cooked pasta (180-158 cal, 6-5g protein) reduce by phase
  • Light mayo/olive oil mix (120 cal, 0g protein)
  • Mixed vegetables (80 cal, 2g protein)
  • Adjust oil by phase (120-70 cal, 0g protein) reduce by phase

Dinner Options (35-40g protein) ​

Month 1: 600 calories | Months 3-4: 550 calories

Option 1 - Air-Fried Seasoned Chicken

  • 150g Portuguese/Cajun seasoned chicken (300 cal, 38g protein)
  • 1 medium-small microwaved sweet potato (120-100 cal, 2g protein) reduce by phase
  • Bagged salad with olive oil (180-150 cal, 2g protein) reduce by phase

Option 2 - Beef/Pork Mince Rice Bowl

  • 120g cooked beef/pork mince (fat drained) (228 cal, 36g protein)
  • 1/3-1/4 cup rice (100-80 cal, 2g protein) reduce by phase
  • Asian/Mexican sauce (curry, black bean, salsa) (80 cal, 2g protein)
  • Mixed vegetables (80 cal, 2g protein)
  • Oil for cooking (112-82 cal, 0g protein) reduce by phase

Option 3 - Mum's Batch Cooked Dinner

  • Pre-cooked portion from freezer (varies, target ~600-550 cal, 35-40g protein)
  • Asian chicken curry, beef bulgogi, chicken casserole, etc.
  • Just reheat and serve with rice/pasta as needed

Post-Workout Meal (35-40g protein) ​

All Phases: 400 calories (Peak hunger priority)

Enhanced Recovery Shake (Your Go-To):

  • 1.5 scoops WPI/WPC protein powder (225 cal, 38g protein)
  • 200ml full cream milk (107 cal, 5g protein)
  • 1 medium banana (100 cal, 1g protein)
  • Water/ice for blending consistency

Total: 432 cal, 44g protein (Adjust by using less milk if needed for calorie targets)

Alternative Post-Workout Options:

  • 1 scoop protein + 250ml milk + banana + handful oats (400 cal, 35g protein)
  • 2 hard-boiled eggs + large banana + Greek yogurt (350 cal, 20g protein)
  • High-protein smoothie bowl with frozen fruit (400 cal, 30g protein)

Timing Notes:

  • Within 30-60 minutes post-workout for optimal recovery
  • Addresses your highest hunger period of the day
  • Liquid format for faster absorption when you need it most

Daily Snacks (100 extra calories for enjoyment) ​

Flexible 100 calories for fruit, treats, or whatever you want

Fruit Options:

  • 1 large apple (80 cal)
  • 1 large banana (100 cal)
  • 2 cups strawberries (90 cal)
  • 1 cup grapes (90 cal)
  • 1 large orange (85 cal)

Tasty Options:

  • Small chocolate bar (90-100 cal)
  • Handful of crackers (100 cal)
  • Small bag of chips (100 cal)
  • Ice cream portion (100 cal)
  • Biscuits/cookies (2-3 pieces, 100 cal)

Flexible Options:

  • Extra nuts if still hungry (100 cal = 12-15 nuts)
  • Extra olive oil on salads (100 cal = 1 tbsp)
  • Larger fruit portions
  • Whatever you're craving that day

Strategy:

  • Pure enjoyment - don't worry about protein contribution
  • Satisfy cravings to prevent bigger binges
  • Flexibility for social situations
  • Mental health - dieting shouldn't be miserable

Weekly Meal Prep Strategy ​

Sunday Prep Session (2-3 hours max) ​

Priority 1 - Protein Sources:

  • Hainanese chicken rice - 1.5kg batch using rice cooker + chicken stock
  • Air fryer chicken thighs - 1kg with Portuguese/Cajun seasoning
  • Beef/pork mince batch - 800g browned and portioned for pasta/rice dishes

Priority 2 - Grab-and-Go Items:

  • Hard-boil 12-15 eggs
  • Overnight protein oats (3-4 containers)
  • Pre-portion nuts and snacks

Priority 3 - Convenience Prep:

  • Cook bulk pasta and rice
  • Wash and portion fresh fruit
  • Prep protein smoothie bags (frozen fruit + protein powder portions)

No Mid-Week Prep Required ​

  • Wednesday: Just reheat Sunday's batch or use mum's frozen meals
  • Daily: 5 minutes max - scramble eggs, reheat portions, blend shakes

Nutrition Tracking Simplified ​

Daily Non-Negotiables ​

  1. Hit 140g protein target - track this consistently
  2. Stay within calorie phase - 2,300 → 2,200 → 2,100
  3. Post-workout shake within 1 hour - addresses peak hunger

Weekly Targets ​

  • 6+ days hitting protein target (140g ±5g acceptable)
  • Average daily calories within ±100 of phase target
  • Meal prep completed by Sunday evening

What NOT to Track ​

  • Individual vegetables in mixed dishes
  • Condiments under 20 calories
  • Weekend social meals (just get back on track Monday)
  • Exact cooking oil amounts (estimate reasonably)
  • The 100-calorie snack portion (just enjoy it guilt-free)

Social Schedule Integration ​

Wednesday Eating Out (Office Day) ​

High-Protein Restaurant Choices:

  • Asian: Chicken teriyaki bowls, beef and broccoli
  • Mediterranean: Grilled chicken dishes, Greek salads with protein
  • Mexican: Chicken bowls (skip sour cream, extra protein)
  • Pub food: Grilled chicken, steak with salad

Target: ~600 calories, 35-40g protein to match home lunch macros

Weekend Flexibility ​

Friday Social Plans:

  • Lighter meals earlier if going out for dinner
  • Save 100-200 calories from snacks for social eating
  • Don't stress perfection - aim for 80% adherence
  • Resume normal schedule Monday

Saturday/Sunday:

  • One social meal per weekend is fine
  • Prioritize hitting protein targets on non-social meals
  • Use Sunday prep time to reset for the week

Progress Milestones ​

Month 1 Target (September) ​

  • Weight: 72-72.5kg
  • Estimated body fat: 18.5-19%
  • Protein consistency: 140g daily 6+ days/week
  • Energy levels: Should remain stable

Month 2 Target (October) ​

  • Weight: 70.5-71kg
  • Estimated body fat: 17-17.5%
  • Strength maintenance: No major declines in gym
  • Meal prep rhythm: Fully established routine

Final Target (January 2026) ​

  • Weight: 69-70kg
  • Body fat: 15-16% (Christmas goal achieved!)
  • Lean mass maintained: Focus on this over just weight loss
  • Sustainable habits: Can maintain approach long-term

Key Success Factors

Your BMR-optimized approach (2,300→2,200→2,100) with realistic 140g protein targets and 100 calories daily flexibility creates a sustainable path to your Christmas goal while maintaining sanity and social life.

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