Want to know the best meal plan for fat loss?

Want to know the best meal plan for fat loss?

Old school wisdom taught us:

“Give a man a fish and he’s hungry again in a few hours. Teach him how to fish and he’ll live a fit and healthy life.”

So maybe I modified it a bit, but you see where I’m going.

If your “diet” is based off the latest, greatest, hyped up fat loss plan your best friends, sisters, brother who’s a trainer to the stars posted, you’ll be hungry again soon. Sure, it might work a few weeks or months, but we’re soon faced with the same question:

Is this sustainable?

When we slow down long enough to answer this question honestly, we begin to realize that we’re skipping the basics in favor of temporary band-aids.  Eventually we get sick of tracking calories, weighing foods, splitting dry lettuce leaves with your best friend and calling it lunch all while living with that ravenous look on your face.

So what’s the big deal? Here are a couple of reasons why it does matter if you jump from one short fix to another:

  • Added stress: Try constantly switching your diet while keeping your family sane and see how much fun preparing dinner becomes!
  • Doesn’t travel: What happens if you go on vacation, have a business trip or just a night out with friends?
  • Self Doubt: You begin comparing your diet to others, and when you’re not winning the comparison game, you begin to redouble your efforts.

What then, is the best meal plan for fat loss?

  1. Your foundation is established on a healthy relationship with real food. One where you can enjoy eating food without overanalyzing, stressing or shaming others for taking pleasure in them.
  2. Keep it simple: Eat real food, not too much, mostly plants.
    • When we complicate food, we have an excuse.  The more complicated, the easier it is to pass the buck that the “diet” failed VS taking personal responsibility for the choices we make.
  3. Fill half your plate with veggies. Don’t know what to order while out with clients, friends or event? Ask to double up the veggies and your halfway towards a healthier meal.
  4. When in doubt, ask: What’s a better choice? When you’re deliberating in your head about what’s for breakfast, dinner or any snack / meal in between, simply lead with this question. It will never down the wrong path if you answer it honestly…


At the end of the day, it’s simple to give you a mindless checklist meal plan to follow. But, as Warren Buffett has famously said, “when the tide goes out, you can always tell who’s swimming naked.”

When times get tough, family stress is high, work demands more travel and you can’t remember the last time you made it to the gym, the best meal plan for fat loss is simple:

Eat food. Not too much. Mostly plants.

Brent Gallagher

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