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Looking for some meals to start dropping body fat? Below is a seven-day meal plan based on a training schedule of five workouts per week and two rest days. I put the rest days on Wednesday and Sunday, but feel free to incorporate those on other days if your schedule is different. 

The goal here is to encourage your body to tap into fat stores and burn that fat away. To do that, eat no more that 13 calories per pound of bodyweight per day (2,340 calories for a 180-pound person). Again, since the goal is to lose fat and keep muscle, protein intake must be maintained – keep it above 1 gram per pound of bodyweight daily (over 180 grams per day for the 180-pounder).

Carbohydrates are dropped in these meals to encourage your body to use stored bodyfat as fuel. That said, to avoid being entirely drained, I still recommend eating 0.5-1 gram of carbs per pound per day (90-180 grams).

Healthy fats remain important, as they encourage fat-burning and maintain testosterone levels, so eat about 0.5 grams per pound of bodyweight per day of fat (90 grams or so for a 180-pound person).

If you're currently doing an intermittent fasting regimen, you can still follow this meal plan by simply consuming all of these meals within your 8-hour feeding window (or however long your window is). You can even take Shred JYM, my fat-burning supplement, during fasting periods.

Monday (Workout Day)

Wake Up Supplements (take immediately upon waking)

1 dose Shred JYM

(Product contains all of the following ingredients at specific doses)

Breakfast (30-60 min after wake-up supplements)

2 large whole eggs

3 large egg whites

1 cup oatmeal

1 scoop Pro JYM

4 capsules Omega JYM fish oil

Morning Snack

8 oz. reduced fat (2%) Greek yogurt

1 scoop Pro JYM

Fat-Burning Supplements

1 dose Shred JYM

Lunch

1 can white tuna in water

1 tbsp light mayonnaise

1 large whole-wheat pita pocket

½ cup lettuce

Pre-Workout

1 medium banana

1 scoop Pro JYM

1 scoop Pre JYM

(Pre JYM contains all of the following ingredients at specific doses)

Post-Workout

2 scoops Pro JYM

1 scoop Post JYM Fast Carbs/Dextrose, 14 Small Wonka Pixy Stix, 1 Giant Pixy Stix or 20 oz. sports drink (ie, Gatorade)

1 scoop Post JYM Active Matrix

(Post JYM Active Matrix contains all of the below recommended ingredients at the specific doses)

Dinner

9 oz. tilapia

20 asparagus spears

2 cups green salad

1 tbsp oil/vinegar dressing

1 dose Vita JYM multivitamin

Nighttime Supplements (Take 1 hour before bedtime snack)

1 dose ZMA JYM (females take 2/3 dose)

Bedtime Snack

1 cup low-fat (1%) cottage cheese

2 tbsp salsa

Daily Totals:

2,259 calories

261 grams protein

174 grams carbs

43 grams fat

Tuesday (Workout Day)

Wake Up Supplements (take immediately upon waking)

1 dose Shred JYM

Breakfast (30-60 min after wake-up supplements)

2 large whole eggs

4 large egg whites

1 whole-wheat English muffin

1 tbsp peanut butter

4 capsules Omega JYM fish oil

Midmorning Snack

2 scoops Pro JYM

1 cup oatmeal

Fat-Burning Supplements

1 dose Shred JYM

Lunch

6 oz. canned chicken breast (such as Swanson)

1 tbsp light mayonnaise

2 cups green salad

½ tomato

1 tbsp oil/vinegar dressing

Pre-Workout

1 cup pineapple

1 scoop Pro JYM

1 scoop Pre JYM

Post-Workout

2 scoops Pro JYM

1 scoop Post JYM Active Matrix

2 slices white bread & 1 tbsp jelly or 1 scoop Post JYM Fast Carbs/Dextrose

Dinner

6 oz. pork tenderloin

½ cup brown rice

1 cup cauliflower

1 dose Vita JYM multivitamin

Nighttime Supplements (Take 1 hour before bedtime snack)

1 dose ZMA JYM (females take 2/3 dose)

Bedtime Snack

1 scoop Pro JYM

1 tbsp flaxseed oil

Daily Totals:

2,340 calories

253 grams protein

171 grams carbs

74 grams fat

Wednesday (Rest Day)

Wake Up Supplements (take immediately upon waking)

1 dose Shred JYM

Breakfast (30-60 min after wake-up supplements)

3 large whole eggs

3 large egg whites

3 slices extra-lean turkey bacon

4 capsules Omega JYM fish oil

Midmorning Snack

½ cup Grape-Nuts cereal

8 oz. low-fat (1%) milk

2 scoops Pro JYM

Fat-Burning Supplements

1 dose Shred JYM

Midafternoon Snack

4 oz. deli turkey

2 sticks light mozzarella string cheese

Dinner

8 oz. top sirloin

1 cup green beans

1 cup broccoli

1 dose Vita JYM multivitamin

Nighttime Supplements (Take 1 hour before bedtime snack)

1 dose ZMA JYM (females take 2/3 dose)

Bedtime Snack

2 scoops Pro JYM

2 tbsp peanut butter

Daily Totals:

2,266 calories

275 grams protein

117 grams carbs

77 grams fat

Thursday (Workout Day)

Wake Up Supplements (take immediately upon waking)

1 dose Shred JYM

Breakfast (30-60 min after wake-up supplements)

2 large whole eggs

3 large egg whites

1 whole-grain waffle (such as Vans)

½ cup strawberries

4 capsules Omega JYM fish oil

Midmorning Snack

6 medium celery stalks

1 tbsp peanut butter

1 scoop Pro JYM

Fat-Burning Supplements

1 dose Shred JYM

Lunch

6 oz. deli turkey

1 slice low-fat (2%) American cheese

1 tbsp light mayonnaise

1 large whole-wheat pita pocket

Pre-Workout

1 cup blueberries

1 scoop Pro JYM

1 scoop Pre JYM

Post-Workout

2 scoops Pro JYM

1 scoop Post JYM Active Matrix

1 large slice angel food cake (1/6 of cake) or 1 scoop Post JYM Fast Carbs/Dextrose

Dinner

Taco Salad:

8 oz. ground beef (95% lean)

½ cup black beans

¼ cup fat-free cheddar cheese

2 cups green salad

1 tbsp low-fat ranch dressing

1 dose Vita JYM multivitamin

Nighttime Supplements (Take 1 hour before bedtime snack)

1 dose ZMA JYM (females take 2/3 dose)

Bedtime Snack

8 oz. low-fat (1%) cottage cheese

2 tbsp roasted flaxseeds

Daily Totals:

2,347 calories

265 grams protein

176 grams carbs

64 grams fat

Friday (Workout Day)

Wake Up Supplements (take immediately upon waking)

1 dose Shred JYM

Breakfast (30-60 min after wake-up supplements)

Omelet:

2 large whole eggs

4 large egg whites

¼ cup fat-free cheddar cheese

1 slice whole-wheat toast

4 capsules Omega JYM fish oil

Midmorning Snack

½ can white tuna in water

½ cup low-fat (1%) cottage cheese

1 tbsp peanut butter

Fat-Burning Supplements

1 dose Shred JYM

Lunch

Ham Rolls:

10 slices Healthy Choice low-fat deli ham

¼ cup light cream cheese (such as Philadelphia)

1 medium cucumber, sliced lengthwise

Pre-Workout

1 cup oatmeal

1 scoop Pro JYM

1 scoop Pre JYM

Post-Workout

2 scoops Pro JYM

1 scoop Post JYM Active Matrix

22 Gummi Bears (such as Haribo) or or 1 scoop Post JYM Fast Carbs/Dextrose

Dinner

9 oz. salmon

1 cup zucchini

2 cups green salad

1 tbsp oil/vinegar dressing

1 dose Vita JYM multivitamin

Nighttime Supplements (Take 1 hour before bedtime snack)

1 dose ZMA JYM (females take 2/3 dose)

Bedtime Snack

1 scoop Pro JYM

1 oz. mixed nuts

Daily Totals:

2,555 calories

292 grams protein

130 grams carbs

94 grams fat

Saturday (Workout Day)

Wake Up Supplements (take immediately upon waking)

1 dose Shred JYM

Breakfast (30-60 min after wake-up supplements)

2 large whole eggs

4 large egg whites

1 cup oatmeal

4 capsules Omega JYM fish oil

Midmorning Snack

4 oz. deli turkey

6 whole-wheat crackers

1 cup tomato soup

1 oz. walnuts

Fat-Burning Supplements

1 dose Shred JYM

Lunch

4 oz. deli roast beef

½ avocado

2 cups green salad

1 tbsp oil/vinegar dressing

Pre-Workout

1 whole-wheat English muffin

1 scoop Pro JYM

1 scoop Pre JYM

Post-Workout

2 scoops Pro JYM

1 scoop Post JYM Active Matrix

1 slice white bread & 1 tbsp jelly or 1 scoop Post JYM Fast Carbs/Dextrose

Dinner

8 oz. chicken breast

½ cup quinoa

1 cup Brussels sprouts

1 dose Vita JYM multivitamin

Nighttime Supplements (Take 1 hour before bedtime snack)

1 dose ZMA JYM (females take 2/3 dose)

Bedtime Snack

1 cup low-fat (1%) cottage cheese

2 tbsp salsa

Daily Totals:

2,406 calories

249 grams protein

179 grams carbs

76 grams fat

Sunday (Rest Day)

Wake Up Supplements (take immediately upon waking)

1 dose Shred JYM

Breakfast (30-60 min after wake-up supplements)

3 large whole eggs

3 large egg whites

1 cup oatmeal

4 capsules Omega JYM fish oil

Midmorning Snack

1 whole-wheat English muffin

1 tbsp peanut butter

1 scoop Pro JYM

Fat-Burning Supplements

1 dose Shred JYM

Lunch

6 oz. deli turkey

2 cups green salad

1 tbsp oil/vinegar dressing

1 scoop Pro JYM

Midafternoon Snack

½ can white tuna in water

6 whole-wheat crackers

1 cup tomato soup

Dinner

8 oz. ground beef (95% lean)

1 whole-wheat hamburger bun

½ cup lettuce

½ tomato

1 cup green beans

1 dose Vita JYM multivitamin

Nighttime Supplements (Take 1 hour before bedtime snack)

1 dose ZMA JYM (females take 2/3 dose)

Bedtime Snack

1 scoop Pro JYM

1 tbsp flaxseed oil

Daily Totals:

2,197 calories

229 grams protein

145 grams carbs

74 grams fat

 


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In the comments below tell me and the your story, or the results of waging with weights using this meal plan.