Lose Fat: 1-day High Protein Eating Plan

Here is a sample 1-day eating plan designed to support a fat loss diet and exercise programme. This is a sample only and it is advisable to consult a dietician or nutritionist before embarking on a serious diet plan, to ensure it is suited for your needs. It is also a good idea to ensure your daily food intake is varied and high in whole foods to give you a wide range of nutrients, and people of different activity levels and weights may require different quantities.


Option 1:

  • 1 1/2 cups cooked rolled oats
  • 1 small pot (150g) low fat yoghurt
  • 1/2 English muffin (no butter)

Option 2:

  • 6 scrambled egg whites with chopped onions and mushrooms (use 1 tsp olive oil)

  • 1 cup cooked spinach

  • 1 cup seasonal berry fruits or ½ cup canned, drained peaches

  • Elite Ripped shake with 200ml non-fat milk
  • Blend with one cup of frozen fruit of your choice and one Tbsp of flaxseed oil
  • 150g boneless & skinless chicken with at least 2 cups mixed salad greens
  • 1 piece of fruit, e.g. apple or pear
  • 1 cup green tea
  • 125g canned tuna in water or lemon juice - add pepper & herbs to taste
  • 1 small banana
  • 1 small handful of whole almonds
  • 1 cup green tea
Post Workout

Protein shake: Elite Ripped with 100ml non-fat milk and 100ml cold water

  • 200g serving of fish or 150g serve of chicken or beef, seasoned with salt-free chilli seasoning
  • 1 cup cooked basmati rice*
  • at least 2 cups of stir fry/steamed vegetables (include broccoli, spinach, mushrooms and red capsicum) with half an avocado
  • 1 cup fruit salad

* only eat rice with your evening meal if you worked out for 45 minutes or longer that day


This plan as it stands is suitable for someone weighing around 80kg.  If you weigh around 60kg, reduce every portion size by a third.


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