Follow this four-week meal plan and you’ll get leaner and healthier than ever before.

To shift fat you have to burn more calories than you eat – but this doesn’t mean crash dieting or skipping meals, which can disrupt your metabolism and result in over-eating. This fat loss plan, designed by sports nutrition consultant Laura Street, balances a lower calorie intake with all the nutrients you need.

Monday
Breakfast: 2 boiled eggs, 100g bacon, 135g baked beans and 1 slice of wholemeal bread.
Snack: Protein bar.
Lunch: Cold meat platter: 40g ham, 47g Parma ham and 12g salami with salad and 175g new potatoes.
Snack: Crudités: 1 carrot, 50g sliced green pepper, 50g sliced red pepper.
Dinner: 105g steak with 90g green beans and 90g spinach stir-fried in 1tbsp of coconut oil
Daily total: 1,806 calories, 175g carbs, 192g protein, 82g fat

Tuesday

Breakfast: 200g fat-free yoghurt with 125g blueberries.
Snack: Smoothie: blend 75g whey protein, 1 banana and 500ml of semi-skimmed milk.
Lunch: 150g couscous with 150g Greek salad: tomato, cucumber, red onion, feta cheese, 15 olives, 1 chilli and 1 pepper.
Snack: Fruity fat fighter smoothie: blend a handful of berries, 150g cubed mango and 75g whey protein.
Dinner: 200g venison sausages and 135g baked beans.
Daily total: 1,890 calories, 196g carbs, 208g protein, 55g fat

Wednesday

Breakfast: 3 Oatibix with ½ a scoop of whey protein powder mixed into semi-skimmed milk.
Snack: 112g cottage cheese and 80g pineapple.
Lunch: 150g three-bean salad, 75g new potatoes and 100g tuna.
Snack: 75g protein bar and a handful of berries.
Dinner: 130g grilled chicken with chilli sauce and roasted vegetables (40g artichoke, 40g carrot, 66g sweet potato and 20g onion).
Daily total: 1,780 calories, 151g carbs, 228g protein, 35g fat

Thursday

Breakfast: 75g protein bar and a handful of roasted almonds.
Snack: 100g chicken marinated in olive oil with chilli.
Lunch: Bacon, lettuce and tomato sandwich on wholemeal bread (preferably homemade).
Snack: 112g cottage cheese and 40g wholegrain rice cakes.
Dinner: Beef fajitas: 100g fillet steak cut into strips with 1 red, 1 green pepper and 2 tortilla wraps.
Daily total: 1,634 calories, 126g carbs, 154g protein, 57g fat

Friday

Breakfast: Porridge with a scoop of protein powder mixed into semi-skimmed milk.
Snack: 100g chicken marinated in olive oil with chilli.
Lunch: ½ a carton of carrot and coriander soup.
Snack: 1 banana and a handful of almonds.
Dinner: 120g mackerel and 85g broccoli.
Daily total: 1,750 calories, 75g carbs, 140g protein, 98g fat

Saturday

Breakfast: 50g mackerel on 2 slices of wholemeal bread.
Snack: 60g hummus and 2 tortilla wraps.
Lunch: ½ a carton of carrot and coriander soup.
Snack: Smoked salmon and 70g avocado.
Dinner: 150g chilli con carne on a bed of 75g leeks.
Daily total: 1,768 calories, 173g carbs, 105g protein, 78g fat

Sunday

Breakfast: 2 grilled venison sausages with 2 scrambled eggs.
Snack: 60g pineapple and 112g cottage cheese.
Lunch: 150g sushi.
Snack: Crudités: 140g carrot sticks, 80g pepper and 80g hummus.
Dinner: 200g salmon teriyaki and 100g new potatoes.
Daily total: 1,811 calories, 115g carbs, 132g protein, 86g fat

 

Source: coachmag.co.uk