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🔥 7-DAY FAT LOSS PLAN

Complete cutting plan with all meals, macros, and shopping list. Lose fat, keep muscle.

Plan Overview

Aggressive fat loss with muscle preservation. 500 cal deficit. 5 meals daily. Day 7 is a refeed day.

2000
Daily Calories
180g
Protein
150g
Carbs
70g
Fats
DAY 1 - Monday
2010 cal | 182g P | 148g C | 71g F
Meal 1 - 8:00 AM
35g P 45g C 10g F
Egg White Omelet + Oatmeal
  • 6 egg whites + 1 whole egg
  • 50g oats (dry weight)
  • Vegetables (spinach, tomatoes, peppers)
  • 5g olive oil for cooking
Meal 2 - 12:00 PM
45g P 50g C 12g F
Grilled Chicken + Brown Rice + Veggies
  • 200g chicken breast
  • 80g brown rice (dry = 200g cooked)
  • Large salad with 5g olive oil
  • Broccoli and carrots
Meal 3 - 4:00 PM (Pre-Workout)
30g P 35g C 5g F
Protein Shake + Banana
  • 1 scoop whey protein (30g)
  • 1 medium banana
  • 250ml water
Meal 4 - 7:00 PM (Post-Workout)
47g P 40g C 18g F
Lean Beef + Sweet Potato
  • 200g lean beef (90/10)
  • 150g sweet potato
  • Green beans
  • Seasonings
Meal 5 - 10:00 PM
25g P 10g C 15g F
Casein Shake + Almonds
  • 1 scoop casein protein (30g)
  • 15 almonds (20g)
  • Water
DAY 2 - Tuesday
1995 cal | 179g P | 152g C | 68g F
Meal 1 - 8:00 AM
32g P 48g C 12g F
Greek Yogurt Bowl
  • 250g Greek yogurt (0% fat)
  • 50g oats
  • 100g berries
  • 10g honey
Meal 2 - 12:00 PM
42g P 52g C 10g F
Tuna Salad + Whole Wheat Bread
  • 1 can tuna in water (150g)
  • 2 slices whole wheat bread
  • Large mixed salad
  • 5g olive oil dressing
Meal 3 - 4:00 PM
28g P 32g C 6g F
Protein Smoothie
  • 1 scoop whey protein
  • 1 apple
  • Handful of spinach
  • Ice and water
Meal 4 - 7:30 PM
50g P 38g C 20g F
Salmon + Quinoa + Veggies
  • 180g salmon fillet
  • 60g quinoa (dry weight)
  • Steamed broccoli
  • Lemon and herbs
Meal 5 - 10:00 PM
27g P 8g C 14g F
Cottage Cheese + Walnuts
  • 200g cottage cheese (low-fat)
  • 8 walnut halves (15g)
DAY 3 - Wednesday
2005 cal | 181g P | 149g C | 72g F
Meal 1 - 8:00 AM
36g P 42g C 11g F
Protein Pancakes
  • 3 egg whites + 1 whole egg
  • 40g oats (blended)
  • 1 scoop protein powder
  • Berries on top
Meal 2 - 12:00 PM
44g P 48g C 13g F
Turkey Breast + Rice + Salad
  • 200g turkey breast
  • 75g white rice (dry = 180g cooked)
  • Mixed salad with 5g olive oil
  • Cucumber and tomatoes
Meal 3 - 4:00 PM
29g P 36g C 5g F
Protein Bar + Apple
  • 1 protein bar (20g protein)
  • 1 medium apple
Meal 4 - 7:00 PM
46g P 42g C 19g F
Chicken Stir-Fry + Rice
  • 200g chicken thighs (skinless)
  • 70g rice (dry = 170g cooked)
  • Mixed vegetables
  • 10ml sesame oil
  • Soy sauce and spices
Meal 5 - 10:00 PM
26g P 9g C 16g F
Casein + Peanut Butter
  • 1 scoop casein protein
  • 1 tbsp peanut butter (15g)
  • Water
DAY 4 - Thursday
1998 cal | 183g P | 147g C | 69g F
Meal 1 - 8:00 AM
34g P 46g C 10g F
Scrambled Eggs + Toast
  • 5 egg whites + 1 whole egg
  • 2 slices whole wheat toast
  • Tomatoes
  • Cooking spray
Meal 2 - 12:00 PM
46g P 49g C 11g F
Chicken Wrap
  • 180g grilled chicken
  • 1 large whole wheat tortilla
  • Lettuce, tomato, cucumber
  • 5g light mayo
Meal 3 - 4:00 PM
31g P 33g C 6g F
Protein Shake + Rice Cakes
  • 1 scoop whey protein
  • 3 rice cakes
  • Water
Meal 4 - 7:30 PM
48g P 40g C 18g F
Lean Ground Beef + Pasta
  • 180g lean ground beef (90/10)
  • 60g whole wheat pasta (dry)
  • Marinara sauce (no sugar)
  • Zucchini noodles mixed in
Meal 5 - 10:00 PM
24g P 7g C 14g F
Protein Pudding
  • 1 scoop casein protein
  • 50ml almond milk
  • 10g almond butter
  • Mix to pudding consistency
DAY 5 - Friday
2008 cal | 180g P | 151g C | 71g F
Meal 1 - 8:00 AM
33g P 47g C 11g F
Egg Muffins + Oats
  • 4 egg white muffins (with veggies)
  • 50g oats with cinnamon
  • 5g almonds on top
Meal 2 - 12:00 PM
43g P 50g C 12g F
Chicken Breast + Sweet Potato
  • 200g chicken breast
  • 180g sweet potato
  • Green beans
  • 5g butter
Meal 3 - 4:00 PM
30g P 34g C 5g F
Protein Shake + Fruit
  • 1 scoop whey protein
  • 1 orange or pear
  • Water
Meal 4 - 7:00 PM
49g P 42g C 19g F
Grilled Fish + Rice + Salad
  • 200g white fish (cod or tilapia)
  • 80g white rice (dry = 200g cooked)
  • Large salad with 8g olive oil
  • Lemon and herbs
Meal 5 - 10:00 PM
25g P 6g C 16g F
Casein + Almonds
  • 1 scoop casein protein
  • 16 almonds (22g)
  • Water
DAY 6 - Saturday
2012 cal | 182g P | 153g C | 70g F
Meal 1 - 9:00 AM
35g P 50g C 10g F
Protein French Toast
  • 2 slices whole wheat bread
  • 3 egg whites + 1 whole egg
  • Cinnamon
  • Berries on top
  • Sugar-free syrup
Meal 2 - 1:00 PM
45g P 51g C 13g F
Shrimp Fried Rice
  • 250g shrimp
  • 80g white rice (dry = 200g cooked)
  • Mixed vegetables
  • 2 eggs scrambled in
  • 5ml sesame oil
Meal 3 - 4:30 PM
28g P 32g C 6g F
Protein Smoothie Bowl
  • 1 scoop protein powder
  • 1 frozen banana
  • 50ml almond milk
  • Berries on top
Meal 4 - 8:00 PM
48g P 44g C 17g F
Lean Steak + Potato + Veggies
  • 180g lean sirloin steak
  • 150g white potato
  • Asparagus or Brussels sprouts
  • 5g butter
Meal 5 - 10:30 PM
26g P 8g C 15g F
Cottage Cheese + Nuts
  • 180g cottage cheese
  • Mixed nuts (15g)
DAY 7 - Sunday (REFEED DAY)
2300 cal | 175g P | 220g C | 65g F

REFEED DAY: Higher carbs to boost metabolism and replenish glycogen. Enjoy more carbs today!

Meal 1 - 9:00 AM
32g P 65g C 12g F
Pancakes + Eggs
  • 3 pancakes made with 80g oats
  • 3 scrambled eggs
  • Berries and honey
  • Sugar-free syrup
Meal 2 - 1:00 PM
44g P 72g C 14g F
Chicken Pasta
  • 180g chicken breast
  • 100g pasta (dry weight)
  • Tomato sauce
  • 10g Parmesan cheese
  • Vegetables
Meal 3 - 4:30 PM
28g P 48g C 8g F
Sushi + Protein Shake
  • 8-piece sushi roll (salmon/tuna)
  • 1 scoop whey protein
  • Water
Meal 4 - 8:00 PM
46g P 62g C 16g F
Turkey Burger + Sweet Potato Fries
  • 200g ground turkey burger
  • 1 whole wheat bun
  • 200g sweet potato "fries" (baked)
  • Toppings and veggies
Meal 5 - 10:00 PM
25g P 15g C 10g F
Protein Ice Cream
  • 1 scoop casein protein
  • Half frozen banana
  • 50ml almond milk
  • Blend to ice cream texture

Weekly Shopping List

Everything you need for one week of the fat loss plan

🍗 Proteins

  • Chicken Breast - 1.5kg
  • Lean Beef (90/10) - 600g
  • Turkey Breast - 400g
  • Salmon Fillet - 400g
  • Eggs - 36 count
  • Egg Whites - 1L carton
  • Tuna Cans - 3 cans
  • Whey Protein - 1 tub
  • Casein Protein - 500g
  • Greek Yogurt - 500g
  • Cottage Cheese - 600g

🍚 Carbs

  • Oats - 500g
  • Brown Rice - 600g
  • Quinoa - 200g
  • Sweet Potatoes - 1kg
  • Whole Wheat Bread - 1 loaf
  • Pasta - 300g
  • Bananas - 7
  • Apples - 4
  • Berries - 500g

🥑 Fats

  • Olive Oil - 250ml
  • Almonds - 200g
  • Walnuts - 100g
  • Peanut Butter - 1 jar

🥦 Vegetables

  • Broccoli - 800g
  • Spinach - 500g
  • Mixed Salad - 3 bags
  • Bell Peppers - 4
  • Tomatoes - 1kg
  • Green Beans - 500g
  • Carrots - 500g