2000 Calorie Weight Loss Meal Plan

Author: Rod Ferris CPT (YMCA, ACE), CPAFLA

Overview of the Plan

The weight loss and fat burning phase of your transformation requires a high protein / medium good fats and a low carbohydrate diet. This diet shouldn't withhold complex carbohydrates (because they are full of fibre and good for your brain) but should be reserved for the morning only or after a workout (when your muscle tissue requires some carbohydrates). This diet will consist of 6 meals during the day to keep your metabolism high. A diet that helps with losing weight should be no diet at all, but something that you can stick to and maintain permenantly. The goal of a good fat burning diet should be focused on having protein, good fats and vegetables at every meal

Read more about what creatine.

Meal 1 Breakfast 8am

Oatmeal Delight!
Oatmeal, 3-4 ounces
Egg whites, and 2 eggs(stirred into oatmeal) or you can use chocolate whey protein (no sugar added variety)
Blueberries, 1/4 cup
Mix it all together for a yummy mixture
8 oz glass of water
Supplements: Multi-vitamin with liquid fish oil (high epa/dha) and a greens plus type supplement

Meal 2 10am
1/2 cup low fat natural yogurt (costco has a good brand)
1 small apple
Green Tea
8 oz glass of water

Meal 3 Lunch
Roasted chicken or sliced turkey breast, 4 ounces
Green Beans/Spinach/ broccoli with peppers 4 ounces
8 oz glass of water

Meal 4 230pm
1/2 Cup Cottage cheese with almonds (a few mixed in), 4 ounces
8 oz glass of water
Healthy Salad
Meal 5 Dinner
Salad
1-2 cups spinach
Sprinkle on pumpkin seeds
1/2 a cucumber
2 stalks of celery
1/2 can of low sodium black beans (can heat if you want)
1/2 teaspoon extra virgin olive oil
8 oz glass of water

30 minutes before your workout training
Small whey-and-casein protein (1/2 scoop) drink

Your fat burning weight loss workout!

During training
1/2 scoop of whey protein
8 oz glass of water

Meal 6 (immediately after training)
2 spoons of hempseed (shelled)
Supplements: Creatine and glutamine
8 oz glass of water