The Ultimate Healthy Fat Loss Meal Plan – 4 Weeks of Healthy Meal Plans

fwfl_blog_the ultimate healthy fat loss meal plan

What should I eat to lose weight?


How much should I exercise to get rid of fat?

These are the two most asked questions I’ve received over the years here at Fit Women for Life

I’ve created a 28-Day healthy fat loss plan full of healthy, real foods and quick fat-burning workouts that will help increase your energy, lose stubborn fat, and become the healthiest version of yourself.

With pretty much the least amount of effort.

I like to think of the result of this 28-Day Plan as “Effortless Fat Loss.”

How to Use This Plan

The meal plan

The meal plan provides you with 3 meals (breakfast, lunch, and dinner) and 2 snacks (mid-morning and mid-afternoon). For convenience I have included a grocery list for each meal plan.

I’ve repeated some of the snacks, to avoid complication.

You do not have to follow the plan perfectly. In fact, it’s probably in your best interest to mix and match meals and snacks.

The exercise plan

If your ultimate goal is to lose weight AND burn excess fat make sure you are performing metabolic workouts at least 3 times per week for 20-30 minutes.

According to most studies, the ideal amount of exercise tends to be 4x per week for 20-30 minutes of high-intensity training.

I’ve included 4 written exercise plans for you to follow. I’ve also included below the ability to download the workouts videos to follow along with a personal trainer and client.

Troubleshooting the plan

If after 2 weeks on this plan nothing is changing consider the following:

  • Eliminate starches for 1 week
  • Increase your protein by 10-20 grams per day
  • Increase your exercise session from 2 to 3 or from 3 to 4
  • Eliminate fruit after 3 p.m.

Here is more to help in the planning, preparation, and performance of this meal plan (click on each link to download):

Suggested Meals

Before I provide you with the comprehensive meal plans, I want to give you even simpler options for succeeding with this plan.

If you want to skip the “extras” and download your free meal plan, scroll to the bottom and you can grab the 4-week Healthy Weight Loss Meal Plan.


For breakfast, always begin with a protein and a fat, like eggs, avocado, coconut oil, grass-fed butter, grass-fed meat, grass-fed dairy, and oats or beans. Add 1-3 veggies, 1 fruit, and every now and then a gluten-free or sprouted grain toast.

  • ½ cup oatmeal, with 2 eggs, and 1 pear
  • 3 egg omelet with tomatoes, bell peppers, onions, and spinach and 1 apple
  • 1 gluten-free toast with 2 eggs, 1 slice of bacon
  • 2 breakfast taco on organic corn with 2 scrambled eggs, 1 slice of bacon, spinach, onions, and tomatoes
  • 2 hard-boiled eggs, 1 serving of grass-fed yogurt
  • Breakfast smoothie with blueberries, kale, spinach, strawberries, and 2 scoops protein powder


For lunch, always start with a protein (organic chicken, wild fish, grass-fed meats, beans, lentils, quinoa, turkey, tuna, grass-fed cheeses, etc…), then a fat (avocado, olive oil, coconut oil, almonds, etc…), then 1-3 servings of vegetables and 1 fruit.

For lunch you can eat more starches, grains, gluten-free breads, and fruits than for dinner.

  • Chicken, spinach, goat cheese quesadilla on organic corn tortilla
  • Grilled chicken breast with sautéed sweet potatoes and carrots
  • Open-Faced turkey burgers on gluten-free bun with avocado, cheddar cheese, spinach, and tomatoes
  • Grass-fed been patty with French fries (fried in coconut oil or grass-fed butter) and a side salad
  • Chili-lime shrimp and rice salad


For dinner, always start with a protein (organic chicken, wild fish, grass-fed meats, beans, lentils, quinoa, turkey, tuna, grass-fed cheeses, etc…) and vegetables.

Keep your dinners mostly free of starches, grains, and too much fruit.

  • Portabella mushroom bison burger with goat cheese, spinach, tomatoes, and onions
  • Lemon-pepper grilled chicken breast with a side salad
  • Broiled wild-salmon with roasted root vegetables (beets and carrots)
  • Crock pot shredded pork with roasted asparagus
  • Grass-fed beef patty with spinach, avocado, tomatoes, and onions
  • Baked salmon, tomatoes, and zucchini squash drizzled in olive oil
  • Spaghetti squash with grass-fed meatballs

Mid-Morning and Mid-Afternoon Snacks

Your snacks will center around protein, fats, and fruit. Balanced snacking keeps you from oversnacking and maintains your blood sugar levels.

  • 1 hard-boiled egg and a kiwi
  • 1 serving organic beef jerky and 1 apple
  • 1 handful of almonds and a grapefruit
  • 1 serving grass-fed yogurt with blueberries
  • 2 oz. cheese and grapes
  • 1 handful of cashews and 1 orange
  • 1/2 avocado, 2 oz of cheese and 1 serving of cherries

And we are DONE! Choose from the above meals, paying special attention to the macro-nutrient portions for each meal, do your 3-4 metabolic exercise sessions per week, and stick with it. Stick to this way of eating 80-95% of the time and you’ll not only lose weight, but you’ll get rid of stubborn fat you thought you would NEVER be able to get rid of.

Click this link to Download Your Meal Plans: 4 -Week Healthy Weight Loss Meal Plans

If you’re ready for a total body transformation and a detailed 21-day metabolism-focused healthy fat loss eating and exercise plan, I invite you to visit The 3-Week Metabolism Diet to lose 9-19 pounds in 21 days.

Your healthy fat loss coach,


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