Simple Fat Loss Diet Plan – Sample Day [print this out]

I want to preface what I’m going to share with you today by telling you that it is a SAMPLE, and NOT customized, like we’re doing with our custom diet plan program (see bottom of this message for details).

So, we get your:

– age
– weight
– height
– gender
– activity level
– #1 fitness goal (fat loss, muscle gain, improve performance)
– meal preferences (gluten free, lactose free, low glycemic, soy free, vegan, or vegetarian?)

And any other pertainant info, and THEN we go to work building your custom meal plan based on this.

It TRULY is customized, just for you.

And you would get SEVEN days worth of custom meal planning, not just one single day – BUT, today’s diet plan should give you a great, solid idea

Keeping all this in mind, the sample meal plan below is for:

– male
– age 49
– weighs 209 pounds
– goal = fat loss
– no special diet requirements

Our calorie / macro / fluid totals – for the DAY – for this individual are:

Calories 2,003
Carbs 209 g (41%)
Protein 173 g (34%)
Fat 57 g (25%)
Fluid 141 fl oz

Check it out:

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Fat Loss Meal Plan – Sample Day (print this out)

Breakfast – 7:00 AM

Drinking water 2 Cup(s) 0 cal
Whole Eggs, scrambled 2 large 182 cal
Whole Grain Rolled Oats, dry 1/2 Cup(s) 150 cal
Raisins, seedless 1/4 cup, packed 123 cal
Egg Whites, cooked 4 large 69 cal

Calories 523 cal / Carbs 63 g (48%) / Protein 28 g (21%) / Fat 17 g (29%) / Fluid 23

Snack -10:00 AM

Smooth Peanut Butter, no salt 1 Tbsp 94 cal
Apples 1 small 55 cal
Drinking water 2 Cup(s) 0 cal
Cottage Cheese, non-fat 1 Cup(s) 104 cal

Calories 254 cal / Carbs 27 g (43%) / Protein 19 g (30%) / Fat 9 g (31%) / Fluid 23

Lunch – 12:00 – PM

Drinking water 2 Cup(s) 0 cal
Whole Wheat Tortillas 1 tortilla 127 cal
Turkey Breast, roasted 6 oz 231 cal
Romaine Lettuce 2 leaf 2 cal
Hummus, lower sodium 3 Tbsp 78 cal

Calories 439 cal / Carbs 26 g (24%) / Protein 58 g (53%) / Fat 12 g (24%) / Fluid 22

Snack – 3:00 PM

Bananas 1 small 90 cal
Skim Milk with calcium 1 Cup(s) 86 cal
Drinking water 1 Cup(s) 0 cal
Chocolate Chip Granola Meal Bar, high protein 1/2 bar 95 cal

Calories 271 cal / Carbs 45 g (66%) / Protein 17 g (25%) / Fat 4 g (13%) / Fluid 18

Dinner – 6:00 PM

Cauliflower, no salt, boiled 1 serving 0 cal
Yellowfin Tuna Fish, cooked 4 oz 147 cal
Wild Rice, cooked 1/2 Cup(s) 83 cal
Lentil Beans, no salt, boiled 1/2 Cup(s) 115 cal
Extra Virgin Olive Oil 1/2 Tbsp 60 cal
Drinking water 2 Cup(s) 0 cal

Calories 405 cal / Carbs 37 g (37%) / Protein 45 g (45%) / Fat 8 g (18%) / Fluid 23

Snack – 8:00 PM

Drinking water 2 Cup(s) 0 cal
Cantaloupe Melon 1 cup, diced 53 cal
Plain Greek Yogurt, nonfat 4 oz 67 cal

Calories 120 cal / Carbs 17 g (56%) / Protein 13 g (43%) / Fat 1 g (6%) / Fluid 24

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Are YOU interested in getting a custom meal plan like this done for you, so that you know exactly what to eat, and when to eat it?

We are rolling out a custom nutrition planning service this week at FVT.

Here’s how it’ll work:

1 – If you are interested, fill out the short interest form here => http://bit.ly/fvtmealplanning

2 – If it looks like it’s a great fit, I’ll send you a link to sign up

3 – On signing up, you’ll get an email from me asking you to answer a few questions so that I can start putting together your nutrition plan

4 – We go to work for you, and put together a custom meal plan based around the answers you give me, and deliver it within 72 hours. It will be a 7 day rotation of different meals so that you can get a great variety of foods and never get bored.

5 – Your meal plan will arrive via email, and you’ll know exactly what and when to eat for maximum results

6 – You’ll start your plan, and myself and the FVT Team will be here to support you every step of the way! We will answer unlimited questions (within reason) as you work through your custom meal plan, and get amazing results.

The regular price for this service is $199.

HOWEVER – as we roll it out, to test the service and make sure everything is working 100% smoothly – we are going to price the first 25 at $99 – a full 50% off the regular price.

AND – for those same first 25 folks – I am going to send you a copy of YOUR CHOICE of any one of my flagship programs from the list below:

– KB Challenge Workouts
– Bodyweight Beast Building
– No Gym? No Excuse!
– Bodyweight Strong
– Kettlebell GAINZ
– Basement Badass

FREE.

Which – if you feel you could benefit from this service – makes it a NO BRAINER for ‘ya.

SO – if you are interested, fill out the short interest form here:

http://bit.ly/fvtmealplanning

And we’ll get back to you asap.

Look forward to hearing from you!

– Forest Vance
Certified Fitness Nutrition Coach
ForestVance.com

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