Save money and lose weight with this free diet meal plan.

By
Travis Petelle
Posted in: Complete Nutrition

In a recent article, I talked about that can help save you money but still get your healthy diet.  Today, I thought I would make an actual free diet meal plan for you.  This meal plan can be either a diet to gain muscle or to lose fat.  It all depends on the portion sizes.  This post will have the losing weight diet.  Add some cardio this and you’re sure to lose some fat.  I will use the items from my cheap dishes article.

Eat every 2-3 hours.  Keep your snacks to a minimum.  You can substitute items that have similar nutrients.  When flavoring your food, stick to spices and herbs.  Don’t add things that will increase the calories to much.  So no mayonnaise, ketchup, or fattening dressings. Enjoy the free diet meal plan.

Meal 1

  • 2 Eggs – I like to season with garlic and onion.
  • Glass of Orange Juice – about an 8 oz. glass
  • 1 tbsp Olive Oil – I add this to my orange juice, it masks the flavor.  Olive oil is a great source on monounsaturated fats.
  • 1 cup green tea – get the metabolism boosted.

Snack 1

  • Glass of Milk – Skim milk for this diet since its a fat loss diet. About an 8 oz glass.
  • 1 Fruit – Your choice.  Berries are always good as well as apples and oranges.

Meal 2

  • Tuna Sandwich (2 slices whole wheat bread + 1 can of tuna + lettuce)
  • 1/4 cup Brown Rice – this portion size is about half the size of your fist.

Meal 3

  • 2 ounces Whole Wheat Pasta
  • 4 ounces Chicken – No skin.  Chicken can be seasoned in many different ways to improve the taste.  This amount is about the size of 2 chicken strips or the size of your fist. 
  • 1 serving of Broccoli – Eat as much as you want honestly. 

Snack 2

  • 1 slice Whole Wheat Pasta + 2 tbsp of Peanut Butter
  • 1 Fruit – your choice again.

Calories = 1904, Protein = 124g, Carbohydrates = 221g, Fats = 63g.

The breakdown of this free diet meal plan is about low calorie intake as I want you to go as a male.  As long as you’re exercising and doing your cardio, then this will be taking in low enough calories to shed the fat but still get a good amount of nutrients in.

Here is a meal plan for the females out there:

Meal 1

  • 2 Eggs – I like to season with garlic and onion.
  • Glass of Orange Juice – about an 8 oz. glass
  • 1 tbsp Olive Oil – I add this to my orange juice, it masks the flavor.  Olive oil is a great source on monounsaturated fats.
  • 1 cup green tea – get the metabolism boosted.

Snack 1

  • 1 Fruit – Your choice.  Berries are always good as well as apples and oranges.

Meal 2

  • Tuna Sandwich (2 slices whole wheat bread + 1/2 can of tuna + lettuce)
  • 1/4 cup Brown Rice – this portion size is about half the size of your fist.

Meal 3

  • 1 ounces Whole Wheat Pasta
  • 2 ounces Chicken – No skin.  Chicken can be seasoned in many different ways to improve the taste.  This amount is about the size of 2 chicken strips or the size of your fist. 
  • 1 serving of Broccoli – Eat as much as you want honestly. 

Snack 2

  • 1 Fruit – your choice again.

Calories = 1284, Protein = 69g, Carbohydrates = 169g, Fats = 40g.

If you’re not losing the weight, up your cardio.  Make sure to be doing resistance training as well so that the added muscle can boost your metabolism. 

You can learn more about healthy nutrition with Burn the Fat, Feed the Muscle. It does a great job at helping people lose those unwanted fat pounds by educating you about the right way to treat nutrition.

Travis