Ultimate fat loss meal plan


Are you struggling to lose weight, but a caloric deficit is just not an option because it makes you feel miserable? Speeding up the metabolism while focusing on the right foods will help you to lose weight effortlessly.

The meal plan below is just an example and can be modified to your personal needs.



  • Boiled eggs – no more than 2
  • Boiled oats with low fat or skim milk. Add 1 tbsp MCT oil, 1 tbsp stearic acid, 1 tbsp gelatin, 1 serving casein and a fruit, such as an apple, to the oats. Add honey/maple syrup/sugar and salt to taste.
  • 1 cup or more coffee with milk and honey/maple syrup/sugar to taste.


  • Eggs – Research shows that the ingestion of eggs for breakfast reduces hunger at lunch and promotes greater fat loss. Eggs are also rich in cholesterol and fat-soluble vitamins (which are necessary for steroidogenesis) as well as choline, which is essential to transport fats out of the liver and prevent fatty liver.
  • Oats have a little more than 50% soluble fiber, which synergistically increases energy expenditure with the caffeine from the coffee. Oat β-glucan has a positive effect on the perception of satiety compared to other types of fiber (1). Short- and long-term oat intake have a significant positive effect on controlling hyperglycemia, lowering blood lipids and reducing weight (2). Oat fiber is also better than wheat bran at lowering lipogenesis and fat gain (3). Furthermore, oats is a rich source of magnesium and manganese and a decent source of vitamin B1, zinc, copper and selenium.
  • MCT oil is a combination of two medium chain fats, namely caprylic acid (C8) and capric acid (C10). These fats are unique in the sense that they don’t require bile for digestion, nor transporters to enter cells or to be oxidized, thus they’re an excellent source of clean energy that doesn’t interfere with the oxidation of glucose through the Randle cycle. Studies show that ingestion of MCT for breakfast increases satiety, thermogenesis, energy expenditure and reduces food intake at lunch compared to other fats. More on MCT oil here
  • Stearic acid is a long chain saturated fat that promotes mitochondrial fusion (4), uncoupling, better working mitochondria, ATP production and helps to lower cortisol, visceral fat, the risk of metabolic disease as well as boosts muscle gains and longevity (5, 6, 7). Stearic acid is also anabolic, by activating mTOR and androgenic by promoting steroidogenesis. Saturated fat such as stearic acid potently lowers endotoxins, displaces PUFAs from the cell membranes and lowers inflammation. PUFA depleted animals have a very fast metabolism and are very resistant to disease.
  • Apple – The soluble fiber in apple, namely pectin, promotes satiety and decreases caloric intake, weight gain, adiposity, lipidaemia, leptinemia and insulinemia (8). The fermentation products of the apple juice extract in combination with pectin include acetate, propionate, and butyrate, the latter of which is most significantly correlated with histone deacylation (DHAC) inhibition. HDAC inhibition lowers myostatin, increases follistatin and speeds up metabolic rate. Plus, pectin also works synergistically with caffeine to promote thermogenesis. The high fructose content of the apple activates the pyruvate dehydrogenase (PDH) enzyme by lowering phosphate and increasing ATP production. PDH is essential to increase glucose oxidation and this effect promotes fat loss.
  • Gelatin – Gelatin, especially in combination with weight training, promotes a greater increase in health, muscle mass gain and fat loss (9). Gelatin is greatly anti-inflammatory and helps to balance methionine is the diet, which can cause inflammation when ingested in excess and without being in balance with glycine. Glycine also lowers cortisol, boosts 5-alpha reductase and is anabolic. More on glycine here
  • Coffee – coffee is more than just caffeine when it comes to improving health and fat loss. However, studies do show that caffeine alone does boost energy production, energy expenditure, thermogenesis, etc., so additional caffeine can always be taken with the cup of coffee to further boost the fat loss benefits of coffee. More on coffee/caffeine here


  • Beef sirloin/rump/other lean cuts – fry in butter/coconut oil
  • Boiled potato (peeled) – add 1 tbsp coconut oil and 1 tbsp vinegar when served
  • Orange juice
  • Add salt and spice to taste on the meat and potatoes


  • Beef – Red meat, and especially the leaner cuts, contain the most protein as well as glycine, compared to fattier cuts. Red meat promotes satiety and thermogenesis and contains high amounts of vitamins and minerals that are needed for metabolism and steroidogenesis. A high protein diet is found to result in greater fat loss than a low protein diet. From my Eat and Grow Lean eBook:
    • There is a consistent observation that shows consuming above 3g/kg/LBM of protein leads to a greater reduction in fat mass compared to eating 2.6g/kg or less. For individuals who want to make the best out of cutting, it would appear to be best to consume more than 2.3g/kg/LBM and perhaps as high as 3.4g/kg/day of LBM (Leaf, 2017).
      But don’t go too low in carbs. Pasiakos et al. found that individuals that ate 1.6g/kg of protein and 2.65g/kg of carbs lost more fat and less LBM than individuals that ate 2.47g/kg of protein and 1.6g/kg of carbs (Pasiakos, 2013). The subjects with the high protein intake had increased protein oxidation with a concomitant reduction in net protein balance. Eat at least a 1:1 ratio of protein to carbs and even more if you don’t have lots of LBM. The effect observed from the study above, was that carb intake (which has a protein sparing and exercise performance-enhancing effect) was too low, hence resulting in more lean body mass loss.
  • Potatoes are a very clean source of carbs and it also contains high-quality protein, albeit not really as high as meat or dairy. Potatoes are also rich in potassium (which helps to transport glucose into the cells and prevent hyperglycemia) and magnesium (which is essential for energy production and the overall metabolism). The insulin response from the potatoes will boost the storage (as glycogen) and oxidation of glucose as opposed to storing it. Studies show that a very small amount of carbs are converted to fat and should not be worried about when dieting. More on carbs and fat loss here… However, some people might be sensitive to the nightshade family and then it would be best to pick another carb source. I prefer to peel my potatoes as the skin can be gut irritating which produces endotoxins, water retention, inflammation and fat gain.
  • Orange juice is rich in flavonoids such as naringenin, hesperidin, nobiletin, and tangeretin, that are promising therapeutic agents for the treatment of metabolic dysregulation by inhibiting inflammation, adipogenic enzymes, lipogenesis, while improving insulin sensitivity, lipolysis and speeding up fat loss (10). Orange juice consumption with a meal lowers inflammation and the endotoxin response of a meal. This will help to promote insulin sensitivity and reduce fat gain.

Smoothie Snack (optional):

  • Skim milk
  • Pineapple/mango/papaya/fruit of choice
  • Cocoa powder
  • Gelatin
  • Honey for sweetness


  • Milk – the high calcium content in the milk helps to lower parathyroid hormone and TSH and improve thyroid function, lower inflammation, increase uncoupling and boost glucose and fat oxidation. Studies show that the benefit of calcium is additive if it’s from dairy and that people that consume more milk are leaner than those that don’t. I advise to drink low fat to skim milk as the fat in the milk can easily contribute to fat gain, plus it’s prone to contain hormones, such as estrogen and other toxins, if the milk is from commercial dairy farms.
  • Cocoa powder is very rich in copper, magnesium, manganese, etc., which helps to keep dopamine high and improve mood and brain function. Cocoa powder consumption also reduces endotoxins and their receptors (TLR2, and 4), extends lifespan, improves cognitive performance (11), is anti-allergic (12), positively modulates the gut bacteria, lowers inflammation, inhibits the aromatase and boosts muscle growth, exercise performance as well as fat loss (13, 1415, 16).
  • Honey contains over 180 beneficial compounds that promote health. Studies show that honey promotes greater fat loss than sugar, and it also positively modulates the gut bacteria, lowers inflammation, provides clean energy, etc. (17)


  • Chicken breast/s
  • Pineapple
  • 1 cup of fruit juice


  • Pineapple contains a specific protein digestive enzyme, namely bromelain, that aids in the breakdown and digestion of protein. Bromelain aids in the prevention of fat gain by inhibiting both lipogenesis and adipogenesis. Pineapples are also a great source of vitamin C, copper, and manganese, all which are essential for the metabolism, detoxification and collagen production. Boxers (not the dog breed) supplement with bromelain after a fight and it’s been shown to significantly speed up wound healing.


(This dessert can also be eaten at lunch or as a snack, as this study (18) shows that berry consumption in the afternoon reduces food intake at dinner, which should aid in fat loss)

  • Cottage cheese
  • Berries


  • Cottage cheese consists mainly of casein protein, which has been shown to promotes energy expenditure and fat oxidation when consumed before bed, compared to other protein sources.
  • Berries are rich in anti-oxidants (which are neuroprotective, lower oxidative stress and inflammation, which would aid against fat gain and promote fat loss), have an anti-obesity effect (19), are a source of calcium D-gluconate (which aids in the detoxification of estrogen in the liver) and inhibit the inflammatory and nitric oxide (NO inhibits mitochondrial function) boosting response of endotoxins in the body (20). As a side note: only fruit consumption, and not vegetables, are inversely associated with body mass index (BMI), showing greater fruit intake will help to speed up the metabolism and promote fat loss (21). So if you still struggle to lose weight while eating starches and grains, replace them with lots of fresh fruits.

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6 Replies to “Ultimate fat loss meal plan”

  1. I want to take stearic acid to loose fat, when you say take I tbsp of it, what do you mean? Powder? Or cocoa butter?

    1. Hey Raymond,
      I’m refering to pure stearic acid flakes. If you want to use cocoa butter, you might have to use larger amounts because cocoa butter is only around 30% stearic acid.
      If you want to use whole food sources only, cocoa butter and lamb and beef fat is high in stearic acid. But don’t just add lots of fat into your diet without checking your calories. A caloric surplus will promote fat gain, even if you’re eating lots of stearic acid.

  2. What about salads and vegetables during lunch? what is your take on these foods?


    1. If you tolerate them well then they shouldn’t be an issue. They are not necessary and doesn’t potentiate fat loss though.

  3. Are eggs limited to 2 a day to keep PUFA below 4 grams? Or another reason?

    1. Yes, mainly due to the PUFA. But I have 3 daily. I don’t think the PUFA from eggs are such a big concern compared to PUFA from seed oils.

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