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The Best Meal Plan For Fat Loss

If you Google “Nutrition for fat loss” there are thousands upon thousands of articles and blog posts that pop up, and while some of them are very credible, the majority of them will pigeonhole YOU into set calorie diets.. like, “eat this many calories a day and you will be healthy”, and while eating a set amount of calories is wonderful and building nutritional awareness is great, there are individualized principles YOU must adhere to, in order to get the best results for YOU and your long-term health.

At the same time there are a ton of people out there who like to praise or demonize the “good” and “bad” foods and most meal plans will tell you which foods to eat and which foods to avoid! While there is some logic to that, it is also the main reason why most of these meal plans fail.

Yeah, yeah, I know! Chicken is better than donuts, but you see they both contain calories and in this specific article we are not talking about quality of one food vs another, we are rather talking about overall fat loss… Confused about what I mean? Keep reading!

When it comes to fat loss, ALL calories count. It does not matter if it’s pizza, fish, burgers, cake, etc. If you eat too much of anything and go over your needed calories for the day, it puts you in a calorie surplus and you WILL gain weight.


There is a remarkably simple way to figure all of this out and ensure that you are on the right track to losing fat.

If you want to learn the principles that are tested and true, and WILL stand the test of time, all while giving YOU the best results, then please join me & keep reading!

Firstly, no great nutrition plan is as effective, unless it has a wicked, awesome workout plan to go with it! Luckily for you, I have compiled 45 FREE, metabolic workouts designed to burn fat, build muscle, and transform your body.

Paired with a great nutrition plan, like Biggie said,” Sky’s the Limit”

Now, without further ado, I give you the steps to success!

Create a Sustainable Caloric Deficit

It has been said, but I will repeat it if you missed it. The only way to lose fat is to consistently be in a caloric deficit. Or, simply put, eat less calories than your body needs, to maintain your current weight.

I am sure that a lot of people or sources on the internet have told you that “calories don’t matter, just eat really good foods and you are good to go”.

I am here to say, THEY ARE WRONG

Like, extremely wrong. So wrong, that whoever told you that, you should absolutely point them to THIS article before they start spreading more wrong information into the universe!

The ONLY WAY to lose fat is to maintain a caloric deficit.

It does not matter if you are high carb, low carb, Paleo, Keto, Carnivore, or whatever other Fad diet is out there nowadays, you MUST remain in a caloric deficit.

Honestly, none of it matters.

If you consistently eat less calories than your body needs to maintain its current weight, you WILL lose fat.

I am sure you are sitting there and saying, “Ok Dom, but there has to be more to this!”.

And I know that somewhere along the lines, someone told you, you must eat a certain way in order to lose fat and if you don’t…than you won’t lose fat….and let me guess it probably didn’t work for YOU and that’s why you are here, thinking there has to be more to it!

Well, I will say it again, that is it!

There is no secret, it is as simple as that!

But in the beginning of this article I said we were going to figure how to create a fat loss meal plan for you.

You see, creating a caloric deficit is extremely easy and honestly anyone could do it.

However, creating a sustainable caloric deficit that allows you to make progress not only in the short term but also build the skills and principles needed to lose fat in the long term is a little trickier.

And that is where:

But nonetheless, I will be giving you two of the most used and true ways to develop your own caloric deficit, as well as implement 2 systems that are outstanding for a sufficient caloric deficit.

#1 Cycling

No… not cycling like Lance Armstrong

Calorie Cycling!

Although this is only option number 1, I have found that a lot of my clients enjoy this option, because of the variety mixed up in the week and the ability to keep you sane, while in a calorie deficit!

This is designed to have a variety of high calorie and low-calorie days placed in the week, to equate to a caloric deficit at the end of every week!

Pretty Sweet huh?

So, to give you an example, peep the table below……















What I personally like to do is alternate days between high calorie and low calorie throughout the week. However, you can pick your own specific days according to your personal life. I would suggest, if you are going to switch the days around, place higher calorie days on the days that you know are going to be way more intense in the gym, so you will need more calories to enhance your recovery, or on special occasions like family parties and such, where you know you most likely aren’t going to be paying too much attention to what you are eating, and I do not blame you! 😉

The most important part of the calorie cycling, while being in a deficit, is programming in FOUR LOW CALORIE days and THREE HIGH CALORIE DAYS.

This system, by not eating low calorie every day, will optimize hormonal function and keep you sane and consistent much longer!


Now, this part of the process is where hiring or talking to a qualified coach would be a good idea as individuals needs are different due to personal life and other individual factors

However, there is a rough guideline that I will lay out for you, that works extremely well for the vast majority of folks!


To find where your daily calorie intake should be each day for low calorie days, you will take your current bodyweight & multiply it by 10 or 11. Now, older individuals and less active folks would want to multiply their bodyweight by the lower number and on the flip side, younger and more active individuals would want to multiply their bodyweight by the higher number!


For high calorie days we will be multiplying by a high number. Again, you want to take your current bodyweight and multiply by 12 or 13. Elderly and less active would want to use the lower number and younger and more active would want to multiply their bodyweight by the higher number.


So, let us say we have a 160-pound male and we are using the higher numbers, because he is highly active. The equation to find his calories would look as follows:

HIGH CALORIE: 160 x 13 = 2,080 calories

LOW CALORIE: 160 x 11 = 1,760 calories


1,760 calories


2,080 calories


1,760 calories


2,080 calories


1,760 calories


2,080 calories


1,760 calories

Using the table that was provided earlier, the gentleman above would have an eating schedule that looks a little like this:

With the above guidelines, we can expect the client to sustainably lose body fat throughout the next 12-16 weeks, with this in mind it would be exceptional for him to lose around .5-1.5 pounds per week!


Do not worry, if you are looking for more significant weight loss in a shorter period of time, I can help you with that as well.

Something that would be recommended is adjusting both the high and low-calorie numbers a bit.

So, on low calories days, adjust the calories to be slightly lower, as well as on the high calorie days, adjust the calories to be slightly lower.

And the last option would be removing ONE of your high calorie days & leaving two in the schedule.

If this is something you are going to opt for, be mindful. Take a mental note of how you are feeling and adjust accordingly.

But and this is a HUGE but…. Do not take out all your high calorie days.

Doing this is just stupid and will lead you right into burn-out faster than you can BLINK.


This system I like to call chipper.

It is longer and not as aggressive as the cycling approach; however, it allows us to set a small goal in front of us and constantly chip away at it until we achieve it.

I like this system because it allows us to win on a day to day, and week to week level, building confidence and consistency along the way.


With the chipper system, you will be in a calorie deficit for 2-4 weeks followed by 2-4 weeks of a maintenance calorie phase and repeating this cycle for 12-16 weeks!

Showing it broke down, this is how it would look:

Week 0-4


Weeks 5-8


Weeks 9-10


Weeks 11-13


Weeks 14-16


Say we have a 115-pound female, using the same equation as before: 115 x 11 = 1,265

Now here is the problem with this, 1200 calories is pretty much no food and my inner fat kid knows damn well that it just wouldn’t be enough over a 12-16 week period of time to sustain 1200 calories a day, the client would absolutely go insane!

So, we introduce the chipper system to allow the client to be in a solid calorie deficit for a brief period of time and then return to a maintenance phase for a brief period of time, I have found with my clients that this works well and is extremely attainable, and also builds the skills and awareness to be used for the remainder of their life!

So, Which Do YOU Use?

Neither one is “better” than the other. In fact, they are both extremely effective if consistency is applied.

The best way to figure out which one is the “best” for you, would be to give both a trial run for 6-8 weeks and see which one is more fitting with your lifestyle.

However, if you are a thinner female or an overall small individual “Chipper” will most likely be your best bet because it is not as aggressive as the “Cyclist”.

On the flip side, if you are looking to lose fat and lose fat fast, the Chipper will be your better bet as it is more aggressive in nature and will yield faster results.

Here’s the thing though, as much as you want to lose weight and lose weight fast, it is not as important to lose the weight fast , as it is to build the skills necessary to maintain the fat loss and create the mindset you’ll need to sustain a healthy relationship with your nutrition and calorie deficit.

Set Your Protein Intake

As to why getting a sufficient amount of protein is beneficial, well you could look up thousands of credible articles online and make the conclusion that it is a non-negotiable when it comes to losing fat, transforming your body and getting the results you desire!

For the sake of this article, I will not deep-dive too far into why exactly protein is important, but I will give you a little insight as to why this macronutrient is a non-negotiable in a successful nutrition regimen.

Protein during a calorie deficit and during any nutritional regimen for that matter is extremely important, because out of all the macronutrients (protein, carbohydrates, fats) it is the most satiating per calorie. All satiating means is a fancy word for filling. We know that curbing your hunger while on a diet is vital to keeping us on track and in a healthy state of mind, to continue with our commitment and build the habits to yield lifelong results!

Protein is also the only macronutrient that can both build and maintain muscle. In addition, more muscle mass, as a lot of us know, equals more calories burned. Burning more calories is at the forefront of losing fat, so in other words, you better not short yourself on your protein intake if you desire to achieve the best fat loss results. Also, if you are an individual that is looking to conserve muscle mass, prioritizing protein intake will be at the top of your nutritional list.

Out of all the macronutrients, protein has the highest thermic effect. To put this in simpler terms, when it comes to digesting protein, your body works harder and burns more calories than it would attempting to digest carbohydrates or fats…this is a very good thing, especially when it comes to fat loss.

How Much Protein Should You Consume?

When it comes to the amount of protein an individual should be consuming, there is no set number that is “the most optimal”, but protein consumption tends to fall into an optimal range to hit desired goals, as well as the individuals preference.

If we look a little deeper into the numbers, there are some set ranges we must adhere to, if we desire to maintain overall health.

What is the Protein Range You Should Be In?

The bare minimum amount of Protein for a healthy individual to be intaking daily, would be 0.7/grams per pound of CURRENT body weight.

If we use the examples from above with our first client, the numbers, would look something like this:

0.7 x 160 = 112g

112 grams would be what the above client would aim to hit for their daily intake of protein, adhering to these numbers would allow the client to remain in a calorie deficit, losing fat while maintain muscle mass.

Now, would the above client completely fail if they did not reach the 112 grams per day?

No, of course not! It is important to note that even when you fall short of our desired goals, you cannot mess this up! The only way you can mess this up is if you completely GIVE UP.

However, if the above client failed to hit the 112 gram/day, they would most likely feel hungry and if missing the bare minimum protein requirement became a routine, they would run the risk of losing a sufficient amount of muscle mass.

What Is the Max Amount of Protein Recommended?

On the flip side of things, the max amount of protein that I would recommend to anyone of my clients would be 1.5g per pound of current bodyweight.

Now if we use the above example from before, the numbers will play out like this.

1.5 x 160 = 240g

While having a protein intake this high can work and work well, there is one slight disadvantage to it. Since we are still looking to remain in a calorie deficit, having a protein intake with such a high number would mean we must lower our carbohydrate and fat intake to keep our calories within our appropriate deficit range. This could cause a few problems. It would significantly hinder your performance inside the gym and in your daily life. Your food would not taste nearly as delicious, it would negatively affect key hunger hormones and in the long run, this would make adhering to the diet much more challenging.

What Is the Best Recommended Protein Intake?

While there is no “best” protein intake, as this is entirely up to the individual and their preferences, there is one best range one must adhere to in order to build or maintain muscle mass while in a calorie deficit.

This recommended range would be 0.7g – 2g of your current bodyweight.

When it comes to my personal intake of protein, I consume anywhere from 0.8g – 1g daily, so that could be anywhere from 152 gams-190 grams.

Within this range of protein intake, I feel energized, satisfied, my intensity and performance inside the gym is at its best and above all else, it is something that I can maintain daily.

These are the recommended lean meats I give to all my clients!


  1. Chicken / Turkey

  2. Ground Beef / Turkey

  3. Steak

  4. Bison

  5. Pork Tenderloin


  1. Salmon

  2. Tilapia / COD/ Sea Bass

  3. Tuna (fresh or canned)

  4. Scallops

  5. Shrimp


  1. Eggs/ Egg White

  2. Egg Whites

  3. Cottage Cheese

  4. Greek Yogurt

  5. Protein Powders

Fruits & Vegetables

It is no secret that if you are looking to burn fat and remain healthy, a variety of fruits and vegetables should make up a large portion of your diet.

But, we still need to be mindful of the calories we are consuming from these fruits and veggies, because as I stated before, all calories count!

Some of my personal favorites are: watermelon, mango, blackberries, raspberries, broccoli, Brussel sprouts and peas!

I always recommend getting most of your fruits and veggies from whole foods however, if you find yourself struggling to get these in daily, you can absolutely opt for a greens powder! Email me for any questions and recommendations.


As I am sure you know, water and hydration are of the utmost importance to survive. In addition, water plays a significant role in losing weight and keeping the weight off and here are a few reasons why:

1. Dehydration has a direct correlation to fatigue and low energy and these feelings as you know, can make you feel unmotivated and lazy to move or work out. So, ensuring we are well hydrated will kick our body into gear and supply energy for our training session.

2. Drinking more water and staying hydrated directly affects your metabolism. Proper hydration helps us burn more fat at rest.

3. Staying hydrated helps curb hunger cravings. Water is similar to food, in the sense that it expands the stomach walls and sends signals to the nervous system and to the brain to suppress cravings.

4. Switching out water for other beverages like seltzer, coffee, sugar free juices, etc., can keep you full at no caloric cost. I would not suggest overindulging in these beverages, as water is number 1 when it comes to hydration, but a couple a week would not hurt and are quite delicious!

When Should I eat?

A lot of my clients ask me all the time when they should be eating their meals and how many meals per day they should be eating,

And the fact of the matter is…. It does not matter.

You could eat 6 small meals a day, 3 meals a day or even 1 meal a day.

It is totally up to you. It is also 100% entirely up to you when you want to eat those foods. Now for the purpose of just starting off on a diet, and a nutritional regimen, I would recommend getting all your food between 7am and 9pm BUT it really does not matter.

The most important thing is… ARE YOU GETTING ALL OF YOUR CALORIES IN!

And are you remaining within your calorie deficit!

If you are getting your calories in, getting the appropriate amount of protein according to your numbers and you are staying hydrated… you are good to go!

Trust the process. Work the process. Consistently. Get results.

Plan Ahead

A lot of my clients struggle with getting enough protein into their diet. In fact many women who I work with seem to struggle with this common theme.

In addition, there are a lot of folks, who are nervous to attend social events because of their diet or they believe if they go over on their calories for the day, that they have royally messed everything up.

I am here to tell you, I do not care if you went over for the day, you did not mess up! The only way you can mess up, is if you completely give up.

So, if you went over, no big deal, drink some extra water, get a good night’s rest, get to the gym the next day for a great workout and jump right back on track! One night could not possibly mess up a whole month or more of nutritional progress!

However, the best thing anyone can do to avoid messing up at social events or ensure they are getting their protein in, is spending 20-30 minutes weekly or every few days to find a way to fit their protein goal in and ensure they are hitting their intended macros!

There is something extremely powerful about planning ahead. Writing it down in your journal, on your fridge or in you calendar, but getting it in front of you. When you strategically plan it into your day, it increases the odds of you following through with it. Writing down daily, weekly, or monthly goals and revisiting them often, enhances our self-awareness and increases our positive decisions.

What is the best diet for you?

Which diet is “the best”? This is a question that only you can answer. Because, the truth is,

they all work.

They all promote nutritional awareness, they all promote healthy living, they all promote exercise and movement and in return they all produce results.

The most important factors are: can you remain in a calorie deficit and is this diet the one you can remain consistent with, WITHOUT driving yourself crazy and being miserable all the time.

That is going to be the “best diet”

Consistency breeds results, every time.

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