4 Week Diet Plan to Fast-track Your Fat Loss

Our four-week diet plan will help you get lean and strong. The key is an intense circuit workout filled with calorie-scorching plyometric moves that will transform your physique in a flash. Pair it up with this simplified slim-down meal plan and you’ll shed fat while building lean muscle.

The Diet Plan
Stay satisfied with a balanced eating program

• Start by following the sample meal plan for Weeks 1 and 2. It contains approximately 1,500 calories a day, including a healthy amount of carbs and protein to fuel your muscles and support your training, and a relatively low fat content (10–15% of total daily calories).
• Switch to the sample meal plan for Weeks 3 and 4, which is trimmed down to approximately 1,400 calories a day. Carbs fall slightly, but protein gets a boost to ensure you’re burning body fat while sparing muscle. Healthy fats stay at about 10–15% of total calories.
• Aim to consume roughly 16 cups (1 gallon) of water per day throughout the month, to stay hydrated and boost metabolism.

Weeks 1 & 2

Breakfast

5 egg whites, scrambled

½ cup green pepper, chopped

½ cup oatmeal, measured dry

Totals: 257 calories, 24g protein, 32g carbs, 3g fat

Midmorning Snack

⅔ cup 1% cottage cheese

1 medium apple

10 mixed nuts, chopped

Totals: 269 calories, 22g protein, 31g carbs, 8g fat

Lunch
4 oz turkey breast, boneless, skinless

4 oz yam

Totals: 252 calories, 30g protein, 31g carbs, 1g fat

Midday Snack

4 oz solid white tuna, canned in water, drained

1 whole-wheat medium tortilla

Salad

2 tbsp balsamic vinegar

2 cups mixed greens

¼ cup tomato

¼ cup onion

Totals: 344 calories, 33g protein, 36g carbs, 6g fat

Dinner

4 oz chicken breast, boneless, skinless

4 oz red potato, baked

1 cup broccoli

Totals: 256 calories, 29g protein, 33g carbs, 2g fat

Evening Snack

1½ scoops whey protein isolate

Totals: 158 calories, 38g protein, 0g carbs, 1g fat

Daily Totals: 1,536 calories, 175g protein, 166g carbs, 21g fat

Weeks 3 & 4

Breakfast

1 scoop whey protein isolate

½ cup oatmeal, measured dry

Totals: 261 calories, 30g protein, 27g carbs, 3g fat

 

Midmorning Snack

5 egg whites, scrambled

1 cup broccoli, chopped, boiled, or steamed

1 medium apple

Totals: 234 calories, 22g protein, 37g carbs, 1g fat

Lunch

5 oz chicken breast, boneless, skinless

4 oz yam

1 cup cauliflower, boiled or steamed

Totals: 286 calories, 33g protein, 37g carbs, 2g fat

 

Midday Snack

5 oz turkey breast, boneless, skinless

½ cup red pepper, sliced

10 almonds, chopped

Totals: 245 calories, 39g protein, 12g carbs, 7g fat

 

Dinner

6 oz cod

1 cup asparagus

Salad

2 tbsp balsamic vinegar

2 cups spinach, raw

¼ cup tomato

¼ cup onion

Totals: 246 calories, 37g protein, 21g carbs, 2g fat

 

Evening Snack

1½ scoops whey protein isolate

Totals: 158 calories, 38g protein, 0g carbs, 1g fat

Daily Totals: 1,430 calories, 200g protein, 134g carbs, 16g fat