Four-week fat-loss plan

Fat loss
(Image credit: Unknown)

To shift fat you have to burn more calories than you eat – but thisdoesn't mean crash dieting or skipping meals, which can disrupt yourmetabolism and result in over-eating. This fat loss plan, designed bysports nutrition consultant Laura Street, balances a lower calorie intake with all the nutrients you need.

Breakfast: 2 boiled eggs, 100g bacon, 135g baked beans and 1 slice of wholemeal bread.
Snack: Protein bar.
Lunch: Cold meat platter: 40g ham, 47g Parma ham and 12g salami with salad and 175g new potatoes.
Snack: Crudités: 1 carrot, 50g sliced green pepper, 50g sliced red pepper.
Dinner: 105g steak with 90g green beans and 90g spinach stir-fried in 1tbsp of coconut oil
Daily total: 1,806 calories, 175g carbs, 192g protein, 82g fat
Breakfast: 200g fat-free yoghurt with 125g blueberries.
Snack: Smoothie: blend 75g whey protein, 1 banana and 500ml of semi-skimmed milk.
Lunch: 150g couscous with 150g Greek salad: tomato, cucumber, red onion, feta cheese, 15 olives, 1 chilli and 1 pepper.
Snack: Fruity fat fighter smoothie: blend a handful of berries, 150g cubed mango and 75g whey protein.
Dinner: 200g venison sausages and 135g baked beans.
Daily total: 1,890 calories, 196g carbs, 208g protein, 55g fat
Breakfast: 3 Oatibix with ½ a scoop of whey protein powder mixed into semi-skimmed milk.
Snack: 112g cottage cheese and 80g pineapple.
Lunch: 150g three-bean salad, 75g new potatoes and 100g tuna.
Snack: 75g protein bar and a handful of berries.
Dinner: 130g grilled chicken with chilli sauce and roasted vegetables (40g artichoke, 40g carrot, 66g sweet potato and 20g onion).
Daily total: 1,780 calories, 151g carbs, 228g protein, 35g fat
Breakfast: 75g protein bar and a handful of roasted almonds.
Snack: 100g chicken marinated in olive oil with chilli.
Lunch: Bacon, lettuce and tomato sandwich on wholemeal bread (preferably homemade).
Snack: 112g cottage cheese and 40g wholegrain rice cakes.
Dinner: Beef fajitas: 100g fillet steak cut into strips with 1 red, 1 green pepper and 2 tortilla wraps.
Daily total: 1,634 calories, 126g carbs, 154g protein, 57g fat
Breakfast: Porridge with a scoop of protein powder mixed into semi-skimmed milk.
Snack: 100g chicken marinated in olive oil with chilli.
Lunch: ½ a carton of carrot and coriander soup.
Snack: 1 banana and a handful of almonds.
Dinner: 120g mackerel and 85g broccoli.
Daily total: 1,750 calories, 75g carbs, 140g protein, 98g fat
Breakfast: 50g mackerel on 2 slices of wholemeal bread.
Snack: 60g hummus and 2 tortilla wraps.
Lunch: ½ a carton of carrot and coriander soup.
Snack: Smoked salmon and 70g avocado.
Dinner: 150g chilli con carne on a bed of 75g leeks.
Daily total: 1,768 calories, 173g carbs, 105g protein, 78g fat
Breakfast: 2 grilled venison sausages with 2 scrambled eggs.
Snack: 60g pineapple and 112g cottage cheese.
Lunch: 150g sushi.
Snack: Crudités: 140g carrot sticks, 80g pepper and 80g hummus.
Dinner: 200g salmon teriyaki and 100g new potatoes.
Daily total: 1,811 calories, 115g carbs, 132g protein, 86g fat

Coach Staff

Coach is a health and fitness title. This byline is used for posting sponsored content, book extracts and the like. It is also used as a placeholder for articles published a long time ago when the original author is unclear. You can find out more about this publication and find the contact details of the editorial team on the About Us page.