How To Build The Perfect Meal Plan To Lose Fat (4 Steps)

A one-size-fits-all diet plan doesn’t exist. That’s why, in this video, I’m going through – in just 4 easy steps – how you can build a custom diet meal plan made specifically for your body and your taste buds. We’ll first quickly figure out your calorie and protein goals and how many meals you should have for your fat loss diet, then we’ll fill in these meals for weight loss with specific foods. By the end of this video, you’ll have a system you can use to build countless different meal plans for your weight loss diet that you can actually stick to.

I remember stumbling across a diet meal plan on an online fitness forum back in the day. It involved eating the same 4 bland, boring, lifeless meals every day for weeks on end to lose fat. Guess what? All the work and suffering didn’t even get me any results! Which came down to 2 reasons. The first is that many “health” foods we’re told to eat are very calorie dense. That means they can easily take you out of a calorie deficit. The second issue is that if a calorie deficit is achieved with a strict meal plan, then it will work in the short term but not necessarily in the long term. That’s why the meal plan we’ll go through today will be personalized to your body, your taste buds, and set up in a flexible way for both short term and long term success.

The first step is the most important step if we want the diet plan to actually work. There’s no point adding any foods into our plan if we don’t yet know how many calories you can eat to lose fat. Now, most calorie calculators out there are a shot in the dark. They don’t consider how much muscle you have, how much you move every day, whether you lift weights or not, your age, your gender, and your height all affect how many calories you burn every day. The method we’ll use involves just a few simple steps that will take all of these factors into account and will be the easiest way for you to accurately determine the calorie target for your meal plan. To save you from the boring math, we’ve automated these calculations for you into the meal plan builder we created for you to download. Within just a few minutes of using it you’ll have your goal calories calculated for you.

After calories, the next most important component of your fat loss diet meal plan is how much protein it contains. Whether you shoot for the lower end or higher end of this range however will depend on your body fat. Those with more body fat will require less protein. In the meal plan builder you can download, we’ve automated this calculation for you. Most of you will end up with a goal of 1 gram per pound of your bodyweight, for example a goal of 180 grams of protein if you weighed 180 lbs.

The number of meals you eat per day for weight loss will determine how many calories and how much protein will be contained in each meal. That being said, protein frequency does seem to be important to minimize the risk of muscle loss as you lose fat. There’s an ideal range you’ll want to stick within. This seems to be between roughly 3 and 6 high protein meals per day, each separated by a few hours. This is where personal preference is key. Whatever you pick should best suit your schedule and keep you full and energized throughout the day. Once you’ve picked the number of meals you’d like to eat, divide your protein intake up evenly across the number of meals.

Now it’s time for the fun part, filling in your meal plan for your weight loss diet. We’re going to provide you with 3 lists of protein, carbs, and fats to use to fill your meal plan with how you wish. In the downloadable meal plan builder, we’ve also added vegetarian and vegan protein options to this list. The foods in these lists are the lowest calorie density options available, and will be highly effective at keeping you full. So, at each meal, select the foods from each category that you want to eat and adjust the portions so that by the end of the day you get close to your calorie and protein goal by at least within about 10%. Throw in a little bit of your inner chef to get a meal plan that’s designed specifically for your body and filled with enjoyable meals .

Nutrition is hands down the most important part of getting lean. Within our Built With Science programs we remove the guesswork from your plan and show you exactly how to train and how to eat in order to burn off unwanted fat. To get started today, you can take our free analysis quiz to discover to discover which of our programs would be best for you and your goals below:

Download the Custom Meal Plan Builder here:

Subscribe to my channel here:

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36 Responses

  1. Here's the download link to the custom meal plan builder: . Read the follow up instructions for how to use it depending on what device you're on. Hope this helps! Cheers!

  2. Find what works best for you and stay in a calorie deficit. That is all

  3. Jeremy, you are the man! I am very experienced in exercise and nutrition, and I watch most of the best fitness YouTube channels. But this video is the best I've seen on this topic. The best because it is clear, thorough, and uses the most up-to-date science. Thank you. Keep up the great work.

  4. 💪👍🏻💪👍🏻💪👍🏻💪👍🏻💪👍🏻💪👍🏻

  5. Really love the detail that went into this meal plan! Just wondering about drinks? Are we only drinking water? That can get pretty boring…

  6. Sharday Cota says:

    This is a perfect fucking video!

  7. Tamta Saxo says:

    I have never watched a video more helpful and straight into the point. Thank you


  9. Tom Christer says:

    Meal planner doesn't work, calculates protein but calories stay at 0. Kind of makes the entire thing redundant. Shame really.

  10. GoldFisz says:

    Calorie centric approach is not sustainable and succesful long term

  11. keacepeeker says:

    This video fully enlightened me about this important topic!!! TY a lot

  12. Shadow Wolf says:

    I needed this thank you

  13. d r v o says:

    Can a 12 Yr old go on a calorie deficit, if so what would it be

  14. Great meal plan builder. But can you release one for gaining weight and mucsle

  15. Looks very professional, but eating several meals a day throughout the year will hurt you – We are not designed to take in such a volume of food for an extended period.

  16. Ghazzy Games says:

    I swear he recycles videos

  17. Jeff Smith says:

    I think you’ve found the perfect tone, I really appreciated this!

  18. Dino Lukić says:

    Jeremy, i'm gonna take a liberty to say that this is THE best tool for managing a fitness journey. Really appreciate your content, never change! 💪

  19. saad jabry says:

    The exact vdo I have been searching for months

  20. Lily says:

    This is why I’ll never loose weight. Those meals are 🤢

  21. IBC Ganix says:

    Can you do one for bulking pleae

  22. This looks amazing thankyou so much. Its going to help me massively 💪

  23. I was planning my meal and having some difficulties, and then this video come out of my favourite channel. Thank you so much Jeremy!

  24. What if the calorie counter I use does take all those things into effect? My age, my height, my fitness level, etc.? Couldn't you say it's at least a little more accurate, at least as a starting point?

  25. Thanks 😘 that's good for women?? I can't eat to much especially Carbs.. i think 🤔 this portion of carbs is good for me

  26. Very well said bro about this topic and keep it up and keep moving forward and keep training hard and be positive and happy always

  27. MR.O says:

    Downloaded the planner. everything works, but it doesnt show the calories per day. Do you know why?

  28. If only I had something like this when I was eating cod and asparagus to try to get lean 15 years ago. Forums for you!

  29. Please also make a perfect plan how to gain weight. At 6"10 I'm struggling and there is far less info about that then how to lose it.

  30. Ken says:

    Hi Jeremy, I am confused with the needed protein intake. Research articles i found on google show 0.8-1gram per KILOGRAM of body weight. But you said 0.8-1gram per POUND of body weight. Please enlighten me on this.

  31. ihh61 ilkhih says:

    How should skinny fat fruit consumption be?

  32. Just dont eat carbs and lose a shit tone. I lost 200 lbs in 4 months by eating bo carbs. It works if u can stick to it

  33. Ghadi Saab says:

    man there is no way this is free thank you!!

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