General Rules for Fat Loss Template

Here is a great template for you to work from for General Rules in your weight loss program.

If you have any questions, or would like more information on how to incorporate these, and other suggestions, please feel free to stop by, or contact us at Fit by Design Coppell.

General Rules for Fat Loss Template

 

  • Minimize or eliminate alcohol consumption during the week
  • Shoot for 90% adherence through the WHOLE week
  • Log meals and exercise daily in a notebook, app or online log
Non-Workout Day Meal Examples Workout Day Meal Examples
Breakfast · 1 Protein
· 1 Fruit or Vegetable
Breakfast · 1 Protein
· 1 Fruit or Vegetable
Mid-morning Snack · 1 Quick Snack
· 1 Fruit or Vegetable
Mid-morning Snack · Quick Snack
· 1 Fruit or Vegetable
Lunch · 1 Protein
· 1-2 Vegetables
Post Workout Meal · 1 Protein
· 1-2 Starchy carbs
Afternoon Snack · 1 Quick Snack
· 1 Fruit or Vegetable
Afternoon Snack · 1 Quick Snack
· 1 Fruit or Vegetable
Dinner · 1 Protein
· 1-2 Vegetables
Dinner · 1 Protein
· 1-2 Vegetables
*Note: Post Workout Meal time can be modified depending what time you work out.

 

Sample shopping list
Protein Fruits Vegetables Quick Snacks
Portions
Women: 4-6 oz.
Men: 6-8 oz.
Fresh/ Frozen,
No canned since full of sodium

1-2 cups
Fresh/Frozen,
No canned since full of sodium

1-2 cups
1 Bar or 2 servings
· Canned Tuna or Chicken
· Lean Beef (Steak)
· Lean Chicken (Breast)
· Eggs
· Fresh Fish (Tilapia, Tuna, Flounder, Salmon)
· Seafood (Shrimp, crab, Lobster, Scallops)
·  Apple
·  Banana
·  Blue Berries
·  Cantaloupe
·  Avocado
·  Cherries
·  Grapefruit
·  Grapes
·  Pear
·  Pomegranate
·  Kiwi
·  Watermelon
·  Strawberries
·  Apricot
·  Honeydew
·  Orange
·  Artichokes
·  Asparagus
·  Spinach
·  Bell Peppers
·  Carrots
·  Beet
·  Broccoli
·  Cabbage
·  Cauliflower
·  Celery
·  Cucumber
·  Eggplant
· Protein Bar
· Protein Shake
· Hard Boiled Egg
· Cheese Cubes
· Cottage Cheese
· Sliced Lunch Meat (Sodium Nitrate Free)
· Raw Nuts (Handfull)
· Greek Yogurt (1 cup)
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