Sample Fat Loss Diet – 2

I tend to focus a bit more on the vegetarian side of things as far as nutrition is concerned because people seem to find it super hard to get enough protein in a vegetarian diet. As a result of many folks emailing me asking sample diets and recipes, I wrote a sample fat loss diet for vegetarians. Now it’s time to give them meat eaters something!

Before we start, here is something that will come in handy.

How to cook:

Here you go – The fastest cooking class ever.

  1. Clean and chop the meat (or use ground meat).
  2. Heat some oil/butter in a skillet to medium heat.
  3. Add the meat to a skillet and brown the meat.
  4. When the meat is brown, set it aside.
  5. Saute 2-3 cups of fresh or frozen vegetables on the same skillet for about 5-8 mins.
  6. Add the browned meat to the skillet.
  7. Add some salt, spices and other condiments.
  8. Top with cilantro/cheese/black pepper/yogurt/lime juice or whatever else that floats your boat.

Now that we’ve got that out of the way, here is a sample fat loss diet for a typical overweight male.

Client Information (Assumptions):

  • Goal: Fat loss
  • Client is male, about 175 lbs, 5′ 9″ and wants to lose ~ 15 lbs of fat. Body fat percentage is unknown.
  • Client works out 3-5 days a week with 2-3 days of weight training. Training is done between lunch and dinner.
  • Client has no dietary restrictions or allergies or health conditions.

Basic Concept:

– Portion control is recommended. Calorie counting is not.


  • To be included in every meal.
  • A total of about 150 gms per day.
  • Sources: Meat, seafood, eggs, whey protein powder, cottage cheese


  • To be minimized.
  • A total of 50-100 gm (200-400 cals) per day.
  • 40-50 gm (150-200 cals ) of starchy carbs can be consumed in the post workout meal.
  • Starchy carb sources: Rice, yams, sweet potatoes, potatoes, taro.
  • Fibrous carb sources: All fibrous vegetables.
  • Fruit consumption to be kept to a minimum.


  • Should account for ~ 30-50% of daily calories.
  • Sources: Avocado, coconut oil, coconut milk, olive oil, nuts, egg yolk, flax seeds, whole milk, butter, sour cream.

– At least 2-3 liters of water per day. More if required/possible.

– One moderately sized cheat meal per week. Cheat meal should preferably be immediately after workout session.

– Women can use the same diet. Calorie intake should be reduced based on body weight.

The Sample Diet:

Meal 1: [Breakfast]

Option 1:

  • Salsa scramble: 2 whole eggs + 1/2 cup salsa  + 1/2 tbls butter/olive oil
  • 1 small cappuccino w/o sugar

Option 2:

  • Banana Walnut Smoothie: 1 cup whole milk + 1 scoop protein powder + ¼ cup walnuts + 1 ripe banana + cinnamon (to taste)

Option 3:

Meal 2: [Lunch]

Option 1:

  • Chinese Chicken Stir-Fry: 1/2 tbls olive oil/butter + 8 oz boneless skinless free range chicken thighs + 2 cups mixed vegetables + thyme + cayenne + salt + soy/tamari sauce
  • ½ big avocado

Option 2:

  • Salmon Entree: 8 oz grilled/broiled wild caught salmon + 8 oz grilled asparagus + olive oil + salt + pepper + 1 tbls peach salsa
  • 1/2 cup fresh fruit

Option 3:

  • Cobb Salad: Lettuce + tomato + bacon + grilled free range chicken + blue cheese + hard-boiled eggs
  • Dressing on the side (use sparingly)

Meal 3: [Dinner + Post-workout meal]

Option 1:

  • 1 scoop whey protein powder in water (or 1/4 cup milk for pudding consistency)
  • Curry Beef: 8-10 oz cubed lean grass-fed beef sauteed with onions, garlic, ginger, turmeric, salt, pepper and curry powder.
  • 1 cup cooked white rice
  • Broiled fruit & veggies: 2 cups mixed vegetables + 1 cup mixed fruit [Cut, season with butter+salt+pepper+garlic powder and broil till done]
  • Fish oil providing 1-3 gm of EPA/DHA (per requirement)

Option 2:

  • 1 scoop whey protein powder in water (or 1/4 cup milk for pudding consistency)
  • 8-10 oz pan-seared lean pastured pork loin topped with 1/2 cup pasta sauce
  • 200 gm broiled sweet potatoes
  • Coconut Curried Vegetables: 2 cups mixed vegetables sauteed with butter + onion + garlic + curry powder + thyme + shredded coconut (to taste)
  • Broccoli Raita: 1/2 cup whole milk yogurt + 1 cup steamed broccoli + salt + pepper + lemon juice
  • Fish oil providing 1-3 gm of EPA/DHA (per requirement)

Option 3:

  • 1 scoop whey protein powder in water (or 1/4 cup milk for pudding consistency)
  • Cooked Salad: 2 cup vegetables sauteed in butter + ¼ cup mixed nuts + 1 ounce shredded cheese + 6-8 oz chicken/salmon/pork/tuna +1 tbls olive oil + 1 tbls balsamic vinegar (dressing)
  • Egg fried rice: 1 cup cooked rice + 1 whole egg + 1 cup finely chopped carrots, onions & garlic + 1/2 tbls butter
  • Fish oil providing 1-3 gm of EPA/DHA (per requirement)

And just so we’re clear…

– This diet is just a sample. Increase or decrease total calories depending on bodyweight, activity level, goals etc.

– These recipes are just basic ideas. Modify based on what is available in your pantry and what is considered awesome by your taste buds.

Hope this helps. If it doesn’t and you need something more, let me know what else I can do help you figure out a diet. But be sure to share!

Peace out.

9 responses to “Sample Fat Loss Diet – 2

  1. themunchkinblog February 22, 2011 at 1:11 pm

    This is great! Thanks Raj.

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  5. Paul July 9, 2011 at 3:02 pm

    what would you do for someone who is a bodybuilder and has about 6 meals a day and is 54yrs old and wanting to get lean loose the fat ,,,?? please

    • RG July 11, 2011 at 10:39 am

      Paul, You dont ‘need’ six meals a day. Go with what works well for your lifestyle. That could be 2 meals or 9 meals a day.

      Other than that, keep the food quality high. Eat 1 gram of protein per pound of bodyweight. Eat starch PWO. For the rest of the meals, stick to meat, veggies, fruit, dairy and other good stuff. Unless youre trying to lean out/cut, there is no reason to count calories/grams. Check out my posts on macronutrients and sample meal plans that follow that for more –

      • Paul July 11, 2011 at 11:33 am

        Thanks for your reply RG , I am looking to lean out have to much bulk 245lbs ,23% bf so want to get lean now so should i count calories i do struggle to loose weight at 54 yrs and keep it off I have never manged to keep it off yet ?? ;( so any help would be great

      • RG July 11, 2011 at 11:39 am

        no need to count calories. i mentioned that cos you said you were a bodybuilder. at 245 lb and 23% BF, you have while to go before worry about calorie counting.

        Eat 200-250 gms of protein per day. Count only that. Eat a cup or two of rice (or 200-400g of tubers) on workout days (preferably post workout). Keep all other meals to meat and veggies with the occasional fruit. Lift weights 2-4 times a week. Walk and stay active during the other days. If you need more specific advice for your case, shoot me an email –

  6. metabolism boosting recipes March 24, 2012 at 4:24 am

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