Weight Loss Meal Planner

Weight Loss Meal Planner

weight loss meal planner

Answer seven quick questions and this custom meal planner will plan a whole days meals for you with the perfect portions for you specific metabolic needs so that you lose weight at the maximum possible rate without losing muscle. There are a lot of meal planners out there but mine are specifically for athletes. What’s the difference? Athletes have higher protein needs and also have more dietary discipline than the general population.

When it comes to losing weight, the problem that many people have is that they are too gung-ho. They cut their calories too drastically, not realizing that more suffering does not lead to better results. In fact, too drastic of caloric cuts leads to muscle loss and often to binging – neither is a happy result. When you consume *these* meals, I guarantee you that you will not be hungry. You wont be stuffed, but you wont be hungry either. This custom meal planner gives you the optimal sized meals for weight loss – for *your* metabolism and *your* activity level. What is “optimal” fat loss? My definition is to lose the fat as quickly as possible without losing any muscle. No muss, no fuss, just plug in your data and get your days meals planned.

Lets look at the difference between this weight loss meal planner and my cutting meal planner so you can choose the meal plan that best suits your needs:



caloric reduction

diet type

Weight Loss Meal Planner (this page)



low fat

Cutting Meal Planner



low carb

very high
Free custom meal planner


-25% to +25%

Low carb, Medium carb, Keto, Paleo, Mediterranean

0.5 – 1.25 g/lb

If you are a serious bodybuilder or athlete with less than 10 pounds of fat to remove then I would suggest the cutting meal planner. If you have more than 10 pounds fat to remove I would suggest this weight loss meal planner because its better for long duration use. If you don’t like the foods in these plans, use the free custom meal planner where you give your taste preferences and then a perfect days worth of planned meals is designed based upon your goals and your personal metabolic rate.

I agree to consult with my physician before starting this diet.
Step 1: Enter Your Gender
Step 2: Enter Your Weight
Step 3: Enter Your Height
Step 4: Enter Your Age
Step 5: Enter Weekly Cardio
Step 6: Enter Current Bodyfat
Step 7: Enter Target Bodyfat


Daily Macros




Basal Metabolic Rate (BMR)
Daily calories to maintain weight (TDEE)
Your daily caloric target
Number pounds to lose:

Number kilograms to lose:

Number weeks to reach step 7 bodyfat goal:

Your Personalized Optimal Weight Loss Meal Plan

Food Quantity
Cals pro carb fat
Meal 1 rolled oats (uncooked wt) oz g g g g
whey protein powder oz g g g g
Meal 2 mixed frozen veggies (frozen wt) oz g g g g
chicken breast (cooked wt) oz g g g g
Meal 3 mixed frozen veggies (frozen wt) oz g g g g
scrambled egg whites whites whites g g g
egg yolks yolks yolks g g g
Snack piece of fruit g g g
Meal 4 rolled oats (uncooked wt) oz g g g g
whey protein powder oz g g g g

Questions or Suggestions?

If you have questions or suggestions for improving this tool, please see the “contact me” section.


Many people ask if they can make substitutions and the answer is “Yes”, IF you know what you are doing and why .. but why bother? Its a lot easier just to use my Free custom meal planner where you get to select the exact foods you want without having to get out your reading glasses and calculator. There is a very good reason for the way this meal plan is the way it is and if you go substituting brown rice for oats, corn for the mixed frozen vegetables, and hamburger for the chicken breasts then you have just ruined the whole thing. My suggestion is to adhere to this meal plan precisely or use my Free custom meal planner.

Can I Get Ripped Faster Than This?

Sure, do more cardio! In step 5 you will note that if you do more cardio you will get to your target bodyfat sooner. So you already doing over 7 hours of cardio a week, can you burn the pounds off faster than that? Depends, how much muscle do you want to lose? At a 25% caloric reduction, this is already pushing the limits – usually I dont recommend any more than a 20% reduction for people wanting to keep their muscle mass. How desparate are you to weigh less? You worked hard to gain that muscle and now you are going to lose it just because you didnt start your cut soon enough? Shame on you! Consider this a learning experience. Next time you know you need to cut, plan for it carefully by monitoring your bodyfat and weekly putting your info into this calculator to make sure that you can reach your target bodyfat by your contest, photo shoot or show date.

Should I take vitimans and other supplements

The one thing lacking in this plan is omega-III fatty acids. Normally, you would get this from something like flax or salmon but this nutritional plan does not contain any. You might consider taking fish oil while on this weight loss plan.

Do you recommend losing weight this fast?

No, I dont! Some people are procrastinators and leave weight loss till its nearly too late, all I am trying to do here is to give them their best option once they are in a bad situation. In my opinion, slow changes are always the best. I would rather see newcomers to fitness do a much more gradual program that would allow them to both add muscle and lose bodyfat at the same time and for this you want at most a 10% caloric deficit. For intermediates I would rather see them maintain a steady bodyfat rather than bulking and cutting because I dont think it buys them any gains and I dont think its healthy. Advanced bodyuilders have to bulk and cut, I’m not in favor of it but I understand the need (for them) and this tool helps them do it. Alles Klar?


Nutritional Labels of Foods In This Plan