Fat Loss Protocol

NUTRI
TION

2,200 calories weekdays. 185–195g protein daily. Sunday meal prep eliminates every friction point.

Daily Targets — Weekdays
2,200
Calories
190g
Protein
175g
Carbs
62g
Fat
Daily Meal Plan
🍳
Breakfast
7:00 AM
520
▼
52g
Protein
28g
Carbs
22g
Fat
Power Scramble + Greek Yogurt Bowl
  • 4 whole eggs
  • Large handful baby spinach
  • 2 tbsp fresh salsa
  • 1 cup 0% plain Greek yogurt (Fage or Chobani)
  • ½ cup blueberries + ½ tsp cinnamon
Coach Note
The 4-egg base gives you a complete amino acid profile first thing. The Greek yogurt adds slow-digesting casein that carries your protein through late morning. At 48, your muscle protein synthesis window matters — don't skip breakfast.
🍗
Lunch — Post Workout
1:30 PM · Batch prepped Sunday
560
▼
55g
Protein
52g
Carbs
10g
Fat
Chicken + Rice + Broccoli Bowl
  • 6–7 oz grilled chicken breast
  • 1 cup cooked white rice
  • 1½ cups steamed broccoli
  • 1 tsp olive oil + juice of ½ lemon
Coach Note
White rice over brown — it digests faster and replenishes muscle glycogen more efficiently in your post-workout window. Don't fear it. This entire meal is batch-cooked Sunday — no decisions required during the week.
⚡
Pre-Workout Snack
11:45 AM · 45 min before training
280
▼
27g
Protein
32g
Carbs
3g
Fat
Protein Shake + Banana
  • 1 scoop whey protein in 12 oz cold water
  • 1 medium banana
  • Swap: 2 rice cakes + 1 tbsp almond butter
Coach Note
The banana's fast carbs drive amino acids into muscle before you train. Keep a shaker and protein at your desk — convenience removes the excuse.
🐟
Dinner
7:00 PM · No starchy carbs
560
▼
48g
Protein
14g
Carbs
28g
Fat
Salmon or Lean Beef + Salad + Avocado
  • 6–7 oz salmon (Mon/Wed/Fri) or 96/4 ground beef (Tue/Thu)
  • 3 cups mixed greens
  • ½ avocado, sliced
  • 1 tbsp olive oil + juice of ½ lemon
Coach Note
No starchy carbs at dinner — intentional. Your workout is done, insulin sensitivity is lower in the evening, and you want your body oxidising fat overnight. The avocado replaces the satiety you'd get from carbs.
🌙
Evening Snack
9:00 PM · Optional
160
▼
25g
Protein
8g
Carbs
2g
Fat
Cottage Cheese
  • 1 cup 2% cottage cheese
  • Pinch of cinnamon
  • Skip entirely if not hungry — never force it
Coach Note
Cottage cheese is mostly casein — it digests over 5–7 hours. Eating it before bed keeps muscle protein synthesis elevated through the night. At 48, this matters more than it did at 28. Keep it at eye level in the fridge.
Weekend Strategy
⚠️ The Weekend Is Where You Win or Lose
1
Eat your full protein-rich breakfast before any social activity. Alcohol hits harder and hunger spikes faster on an empty stomach.
2
Maximum 2 drinks — spirits or wine only, no sugary cocktails. Switch to sparkling water with lime after drink #2.
3
Look at restaurant menus in advance and pre-decide your order. This eliminates most weekend dietary damage.
4
Weekend ceiling is 2,500 calories — not a free pass. It's a managed day.
5
Sunday is a fully clean day. Reset before Monday actually starts. This is non-negotiable.
🏋️
Coach Note
Nutrition is 80% of your result. You've been building a deficit Mon–Fri for years and erasing it on weekends — that's the only reason you're not at your goal yet. The programme is already working. The weekend is the variable. Fix that one thing and everything changes.