EP178: How to Meal Plan for Fat Loss

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Hi, I'm Tina!

I’m the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). I use macros and functional nutrition to help women find balance within their diets while achieving their body composition goals.

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If I had ‘secrets’ and hacks for streamlining my meal prep process with fat loss in mind, this episode gives you all of those details and more! Fat loss happens more effectively with you learn how to meal plan for fat loss.


When it comes to meal planning for fat loss, there are several key principles to keep in mind. By following these guidelines, you can create a balanced and calorie-controlled meal plan that supports your weight loss goals.

Here’s a step-by-step approach for fat loss:

  1. Determine your calorie needs: Calculate your daily calorie requirements based on your age, gender, weight, height, and activity level. This will provide you with a starting point for creating a calorie deficit, which is essential for fat loss.
  2. Set a realistic calorie deficit: Aim for a modest calorie deficit of 500 to 750 calories per day. This will lead to a gradual and sustainable weight loss of about 1-2 pounds per week.
  3. Prioritize protein: Include a good source of lean protein in each meal. Protein helps you feel fuller for longer, preserves muscle mass, and supports fat loss. Opt for options like chicken breast, turkey, fish, tofu, eggs, and Greek yogurt.
  4. Fill up on fiber: Include plenty of fruits, vegetables, whole grains, and legumes in your meal plan. These foods are rich in fiber, which helps control hunger and supports healthy digestion. Fiber also provides essential nutrients and contributes to overall satiety.
  5. Control portion sizes: Be mindful of portion sizes to manage your calorie intake. Use measuring cups, a food scale, or visual cues to ensure you’re consuming appropriate portions. It’s also helpful to learn about proper portion sizes for different food groups.
  6. Include healthy fats: While it’s important to moderate fat intake for weight loss, include small amounts of healthy fats in your meal plan. Avocado, nuts, seeds, olive oil, and fatty fish like salmon provide essential fatty acids and promote satiety.
  7. Minimize added sugars and processed foods: Limit your consumption of sugary drinks, sweets, processed snacks, and refined grains. These foods are often high in calories and provide little nutritional value. Instead, focus on whole, unprocessed foods.
  8. Plan and prepare your meals: Take the time to plan your meals for the week. Create a shopping list based on your meal plan and stock up on healthy ingredients. Preparing meals in advance or batch cooking can save time and make it easier to stick to your plan.
  9. Stay hydrated: Drink plenty of water throughout the day. Sometimes thirst can be mistaken for hunger, so staying hydrated can help prevent unnecessary snacking.
  10. Listen to your body: Pay attention to your hunger and fullness cues. Eat when you’re hungry and stop when you’re comfortably satisfied. Avoid strict diets or extreme restrictions that may be difficult to maintain in the long term.

Remember, fat loss is a gradual process, and consistency is key. Consult with a registered dietitian or a healthcare professional for personalized guidance and support based on your specific needs and health conditions. 

Need a few recipe ideas? Check out my free resources for great meal plans!

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