← NUTRITIONSAMPLE MEAL PLAN
High-Protein Fat Loss — Sample Day
A high-protein, high-volume day around 1,800 kcal — built to keep you full while you're in a deficit.
- GOAL
- Fat Loss
- LENGTH
- 1 day
- CALORIES
- 1800 / day
- PROTEIN
- 150 g / day
Fat loss comes from an energy deficit you can sustain, and protein is what protects your muscle and your appetite while you're in one. This day leans on lean proteins and plenty of vegetables so the plate stays large even as the calories come down. Numbers are a starting point — your real target depends on your size, activity and rate of loss.
WHO IT'S FOR
- →Anyone in a fat-loss phase who still trains hard
- →People who get hungry on low-protein diets
- →A template to scale up or down by 200–300 kcal
Sample dayRoughly 1,750 kcal · 145 g protein as written
- BreakfastGreek Yogurt & Berry Bowl
- SnackCottage Cheese & Fruit
- LunchChicken & Rice Power BowlHold the avocado if you need to trim calories further.
- DinnerSalmon, Sweet Potato & Greens
- SnackBlack coffee or herbal tea through the day, plus 2–3 L of waterHydration blunts hunger and most 'hunger' late in a deficit is thirst.
NOTES
- →Protein is the anchor — hit it first, then fill the rest of your calories with vegetables and smart carbs.
- →If you're losing more than ~1% of bodyweight a week and feeling flat, eat a little more.
- →One or two higher-carb meals on hard training days will help more than they hurt.