Back to All Plans
Fat Loss Plan
A calorie-controlled, nutrient-rich plan designed to reduce body fat while maintaining lean muscle. Focuses on whole foods, high protein, and steady energy levels.
Duration
4 Weeks
Calories
1800–2000 kcal/day
Macros Distribution
Protein — 40%
Carbs — 35%
Fat — 25%
Monday
4 MealsBreakfast
2 items
- Green smoothie (spinach, apple, banana, protein powder)
- Black coffee
Lunch
3 items
- Grilled chicken
- Quinoa salad
- Steamed veggies
Snack
2 items
- Handful of almonds
- Green tea
Dinner
3 items
- Baked fish or tofu
- Boiled broccoli
- Sweet potato (small)
Tuesday
4 MealsBreakfast
2 items
- Oatmeal with chia seeds and berries
- Herbal tea
Lunch
2 items
- Paneer or tofu wrap
- Mixed vegetable soup
Snack
1 items
- Apple with peanut butter
Dinner
2 items
- Grilled salmon or paneer
- Green salad
Wednesday
4 MealsBreakfast
2 items
- Scrambled eggs (3 whites + 1 yolk)
- 1 slice whole wheat toast
Lunch
3 items
- Brown rice
- Dal (lentils)
- Cucumber & tomato salad
Snack
2 items
- Protein shake
- Handful of walnuts
Dinner
2 items
- Grilled chicken breast
- Stir-fried vegetables
Thursday
4 MealsBreakfast
1 items
- Greek yogurt with granola and honey
Lunch
2 items
- Steamed fish or tofu
- Vegetable soup
Snack
2 items
- Coconut water
- Pumpkin seeds (1 tbsp)
Dinner
2 items
- Paneer salad bowl
- Roasted chickpeas
Friday
4 MealsBreakfast
1 items
- Smoothie (banana, oats, protein powder, soy milk)
Lunch
2 items
- Chicken curry
- Steamed veggies
Snack
2 items
- Carrot sticks
- Hummus
Dinner
2 items
- Tofu stir-fry
- Brown rice
Saturday
4 MealsBreakfast
2 items
- Oats with skim milk
- Green tea
Lunch
2 items
- Vegetable soup
- Grilled fish or tofu salad
Snack
2 items
- Mixed nuts (small handful)
- Herbal tea
Dinner
2 items
- Paneer curry
- Vegetable stir-fry
Sunday
4 MealsBreakfast
2 items
- Egg white omelette
- Black coffee
Lunch
3 items
- Brown rice
- Grilled vegetables
- Soup
Snack
2 items
- Apple
- Handful of almonds
Dinner
2 items
- Lentil soup
- Tofu salad
Notes
Stay in a slight calorie deficit (~500 kcal below maintenance). Focus on hydration, sleep, and consistent training. Avoid refined sugars and deep-fried foods.