The Best Meal Plan to Lose Fat Faster

Eat like this and you’re on the right path to losing unwanted weight.

If you are looking to lose weight, you’ve reached the right place. Discover what is the best meal plan to lose fat faster with the aid of Jeremy Ethier.

Jeremy Ethier is a kinesiologist and fitness trainer, co-founder of Built With Science. His YouTube channel has over 4 million subscribers and he delivers clear information with sound background research.

He shared a video explaining the best meal plan to lose fat faster.

Best Meal Plan to Lose Fat Faster

The most basic principle of losing weight is simple: you must burn more calories than you eat in what is known as a caloric deficit.

However, although that principle is the base for losing weight, it does not take into account what type of calories you are ingesting, as some of them might be harder to lose than others, and some might help build muscle which is what you want to lose fat.

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To maximise your chances for muscle gain and fat loss, you must known when and how to enter a caloric deficit, balance and surplus.

The second most important factor for transforming yourself is to consume the correct macronutrients to support your body and the goals that you are working towards. These consist of proteins, carbohydrates and fats and having the right ration depends on your goal, age, sex, height, weight and how you train.

The best way you must eat to lose weight and fat and transform your body consists of three pillars:

  • Stick to minimally processed foods
  • Eat the bulk of your calories early in the day
  • Include highly satiating foods in your diet

In the end, Ethier exemplifies what would be the best meal plan to lose fat faster and throws in a few recipes such as:

Breakfast Pancake:

  • Oats, whole egg, a scoop of protein powder, banana, almond milk, baking soda
  • Toppings for the pancake: a bit of peanut butter, sugar-free syrup, fruit of your choice

Estimated calories: 900

protein pancakes with berries on top


  • Boiled potatoes
  • Baked salmon
  • Asparagus
  • Salt, pepper, and season to taste

Estimated calories: 500

Mid-Afternoon Snack:

  • Orange
  • Protein shake

Estimated calories: 50


  • Roasted veggies in 1 tbsp olive oil (Brussel sprouts, carrots, cucumber)
  • Baked chicken breast
  • Salt, pepper, and season to taste

Estimated calories: 350

Evening Snack:

  • 0% fat-free plain Greek yoghurt
  • Cinnamon, stevia
  • Frozen mixed berries
  • Chia seeds

Estimated calories: 200

Total estimated calories: 2100

The snacks are there in case you get hungry during the day or to satiate a possible sweet tooth you might have.

This is just an example of what it could be a normal day for the best meal plan to lose fat faster. If you want to know more about it, check out Jeremy Ethier’s video below where he goes into detail to explain everything.

VIDEO – Best Meal Plan to Lose Fat Faster

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