fat loss

meal
plan
fat loss meal plan
This meal plan is designed with meals and ingredients that have been proven to
enable you to maximize your fullness/satiety with a low amount of calories. All
the meals shown will cumulate to a total of roughly 2,100 calories and will deliver
around 160g of protein.

These targets tend to be ideal for many individuals who are currently dieting and weigh
around 150-200 lbs (~68-90kgs). But, obviously there will be quite a bit of variation.
These targets may be too aggressive or not aggressive enough for many of you.

Therefore, use this meal plan as a baseline, and increase/decrease the calories and/
or adjust the protein intake by adjusting the respective serving sizes within the meals to
best suit your needs.

Enjoy! And let me know what you think of the meals. Tag me on your Instagram
(@jeremyethier) with pictures of the foods/meals you create, and I’ll share it! Good luck!
fat loss meal plan 1 DAY
meal plan
Veggie Omelette
MEAL 1
9am Strawberry Oatmeal

Chicken and BBQ Wrap

MEAL 2
12pm Fajita Salad

Deli Lettuce Wraps + Baby Carrots

MEAL 3
3pm Watermelon

Salmon Cauliflower Fried Rice

MEAL 4
6:30pm Apple

Air Popped Popcorn

MEAL 5
9pm Greek Yogurt Parfait
 fat loss meal plan
Fat Loss Meal Plan 1 DAY
1 day

Meal Plan
meal plan Meal Plan

Calories 2004

Fat 55g

Saturated 9g

Polyunsaturated 11g

Monounsaturated 23g

Carbs 238g

Fiber 55g

Protein 165g

Sodium 2010mg

Potassium 5962mg
Veggie Omelette
Veggie Omelette
6 ingredients · 15 minutes · 1 serving
meal 1
6 ingredients · 15 minutes · 1 serving

Directions Ingredients

1. Heat skillet over medium high heat using non-stick spray. Add the diced onions and 1 Egg
sauté for a 1-2 minutes before adding the other vegetables.
100 grams Egg Whites
2. Mix together the egg and egg whites in a bowl, seasoning with desired seasonings (salt,
30 grams Zucchini
pepper, garlic powder, etc.).
30 grams Celery
3. Once vegetables are slightly cooked and softer in texture, add the egg mixture.
30 grams White Onion
4. Cook until egg mixture is set. Transfer to a plate and enjoy!
40 grams Red Bell Pepper

Notes
Nutrition Amount per serving

Meal 1 Calories & Macros

For Meal 1, there are 424 calories, 28 g of protein, 10 g of fat, and 59 g of carbohydrates. Calories 156 Carbs 8g

Fat 5g Fiber 2g
Saturated 2g Protein 19g

Polyunsaturated 1g Sodium 264mg

Monounsaturated 2g Potassium 567mg

Jeremy Ethier
contact@builtwithscience.com
Strawberry Oatmeal
Strawberry Oatmeal
4 ingredients · 15 minutes · 1 serving
meal 1
4 ingredients · 15 minutes · 1 serving

Directions Ingredients

1. Add the water and cinnamon to a medium-sized pot. Bring to a gentle boil over medium 1 1/2 cups Water
heat and then add the oats. Cook until oats have absorbed all the liquid.
65 grams Oats
2. Transfer to a bowl and top with strawberry slices. Enjoy!
1/2 tsp Cinnamon
75 grams Strawberries (chopped)
Notes

Nutrition Amount per serving

Meal 1 Calories & Macros
For Meal 1, there are 424 calories, 28 g of protein, 10 g of fat, and 59 g of carbohydrates.
Calories 268 Carbs 51g

Fat 5g Fiber 8g
Saturated 1g Protein 9g
Polyunsaturated 2g Sodium 10mg

Monounsaturated 1g Potassium 353mg

Jeremy Ethier
contact@builtwithscience.com
Chicken and BBQ Wrap
Chicken and BBQ Wrap
6 ingredients · 25 minutes · 1 serving
meal 2
6 ingredients · 25 minutes · 1 serving

Directions Ingredients

1. Heat skillet over medium high heat and add chicken breast. Season with salt, pepper, 1 Protein Up Carb Down Wrap (large)
and other desired seasonings. Cook until cooked through.
85 grams Boneless, Skinless Chicken Breast
2. Assemble wrap together with all ingredients, roll up, and enjoy! (about 3 oz; sliced)
1 leave Romaine (large, whole)
Notes 50 grams Cucumber (sliced)

1 tbsp Low Sugar Bbq Sauce (G Hughes Sugar

Meal 2 Calories & Macros Free BBQ sauce)
For Meal 2, there are 383 calories, 38 g of protein, 15 g of fat, and 36 g of carbohydrates.
1/4 Tomato (diced)
Meal Prep
Save time and meal prep chicken breasts ahead of time. 85 grams of raw chicken breast is
equal to 65 grams of cooked chicken breast. Nutrition Amount per serving

BBQ Sauce
This recipe uses the G Hughes Sugar Free BBQ sauce. Calories 232 Carbs 24g

Oven Fat 5g Fiber 10g

Bake chicken breast at 400ºF (204ºC) for 15-20 minutes until cooked through.
Saturated 1g Protein 31g

Polyunsaturated 1g Sodium 313mg

Monounsaturated 2g Potassium 700mg

Jeremy Ethier
contact@builtwithscience.com
Fajita Salad
Fajita Salad
10 ingredients · 15 minutes · 1 serving
meal 2
10 ingredients · 15 minutes · 1 serving

Directions Ingredients

1. Heat skillet over medium high heat with oil. Add the diced onions and cook for 1 to 2 2 tsps Extra Virgin Olive Oil
minutes, until lighter in color.
40 grams White Onion (diced)
2. Add the diced peppers and sliced mushrooms. Season as desired and cook until
45 grams Yellow Bell Pepper (diced)
mushrooms are softer in texture and slightly browner.
60 grams Mushrooms (sliced)
3. Prepare Greek yogurt dressing by combining yogurt, lime juice, and a dash of cumin and
paprika. Mix until incorporated and add more lime juice or a little water to thin, if desired. 30 grams Baby Spinach

4. Assemble salad together by placing spinach and mixed greens in a bowl and topping 30 grams Mixed Greens
with vegetable mixture. Toss with Greek yogurt dressing, and add additional toppings
2 tbsps Non Fat (0%) Plain Greek Yogurt
such as salsa and/or hot sauce if desired. Enjoy!
1 tsp Lime Juice

Notes Paprika (dash)

Cumin (dash)
Meal 2 Calories & Macros
For Meal 2, there are 383 calories, 38 g of protein, 15 g of fat, and 36 g of carbohydrates.
Nutrition Amount per serving

Calories 151 Carbs 12g

Fat 10g Fiber 3g

Saturated 1g Protein 7g

Polyunsaturated 1g Sodium 50mg

Monounsaturated 7g Potassium 638mg

Jeremy Ethier
contact@builtwithscience.com
#BuiltWithScience programs

WANT TO KNOW EXACTLY WHAT TO EAT AND HOW

MUCH TO EAT WEEK AFTER WEEK, MONTH AFTER
MONTH BASED ON SCIENCE SO THAT YOU CAN BURN
OFF FAT IN THE MOST EFFECTIVE WAY POSSIBLE?
That’s exactly what my #BuiltWithScience programs are designed to do.

We show you step by step with our

nutrition software how much your specific
body should be eating to see the best
results and break through plateaus you’re
bound to encounter along the way. We
then pair this diet plan with an optimized
workout plan designed for you to improve
your muscle definition and build lean
muscle as you lose the fat.

It’s how thousands of our members like

Adam are seeing amazing results and
breaking through plateaus in such a short
amount of time.

To join the family and get started today,

click the button below to discover which of
our programs would be best suited for you
and where your body is currently at. We
have gym programs and home programs
available so you can transform your body
regardless of what equipment you may or
may not have:

CLICK HERE TO DISCOVER THE BEST PROGRAM FOR YOU

Deli Lettuce Wraps + Baby Carrots
Deli Lettuce Wraps + Baby Carrots
5 ingredients · 10 minutes · 1 serving
snack
5 ingredients · 10 minutes · 1 serving

Directions Ingredients

1. Lay down romaine lettuce leaves and evenly divide deli meat over top. 2 leaves Romaine

2. Divide tomato slices over top deli meat, and top with dijon mustard, if using. 75 grams Low Sodium, Turkey Deli Meat (about
3 oz)
3. Roll lettuce leaves up. Enjoy lettuce wraps with carrots on the side.
40 grams Tomato (sliced)

Notes 1 tbsp Dijon Mustard (optional)

100 grams Baby Carrots

Snack Calories + Macros
For the snack, there are 222 calories, 16 g of protein, 2 g of fat, and 33 g of carbohydrates.
Nutrition Amount per serving

Calories 147 Carbs 14g

Fat 2g Fiber 5g
Saturated 0g Protein 14g

Polyunsaturated 0g Sodium 691mg

Monounsaturated 0g Potassium 470mg

Jeremy Ethier
contact@builtwithscience.com
Watermelon
Watermelon
1 ingredient · 10 minutes · 1 serving
snack
1 ingredient · 10 minutes · 1 serving

Directions Ingredients

1. Slice your watermelon into rounds and then into quarters. Slice off the rind. Dice the 250 grams Seedless Watermelon
watermelon, divide into bowls and enjoy!

Nutrition Amount per serving

Notes
Calories 75 Carbs 19g
Snack Calories & Macros
Fat 0g Fiber 1g
For the snack, there are 222 calories, 16 g of protein, 2 g of fat, and 33 g of carbohydrates.
Saturated 0g Protein 2g

Polyunsaturated 0g Sodium 3mg

Monounsaturated 0g Potassium 280mg

Jeremy Ethier
contact@builtwithscience.com
Salmon Cauliflower Fried Rice
Salmon Cauliflower Fried Rice
10 ingredients · 35 minutes · 1 serving
meal 4
10 ingredients · 35 minutes · 1 serving

Directions Ingredients

1. Preheat oven to 400ºF (204ºC). 113 grams Salmon Fillet (about 4 oz)

2. Begin by grating the cauliflower or using a food processor to chop it up and make "rice." 1/2 head Cauliflower
3. Prepare sheet pan by using aluminum foil and spraying non-stick spray on top. Add all 75 grams Frozen Edamame (edible portion;
the vegetables and edamame to one half of the pan. Season with salt, pepper, and other shelled)
desired seasonings. Place in the oven for 10 minutes.
50 grams Celery
4. After 10 minutes, take the sheet pan out of the oven and on the other half of the pan, add
85 grams Broccoli (chopped into florets)
the salmon, seasoning as desired. Cook for 12-15 minutes or until salmon is flaky and
vegetables are softer in texture. 1 Garlic (minced)

5. Just before the salmon mixture is finished cooking, heat a skillet over medium high heat 50 grams Baby Carrots (chopped)
with non-stick spray and add the cauliflower rice. Cook in the pan for a few minutes, until
1 stalk Green Onion (chopped)
warmed and slightly crispy.
Sriracha (to taste; optional)
6. Add cauliflower rice to a bowl, and mix in vegetables and salmon. Finish by adding
chopped green onions over top and adding sriracha and/or soy sauce to taste (optional). Soy Sauce (to taste; optional)
Enjoy!

Nutrition Amount per serving

Notes
Calories 390 Carbs 38g
Meal 3 Calories & Macros Fat 11g Fiber 14g
For Meal 3, there are 476 calories, 39 g of protein, 11 g of fat, and 61 g of carbohydrates.
Saturated 2g Protein 39g
Soy Sauce
Find a low sodium option or substitute coconut aminos instead (same taste, lower in sodium Polyunsaturated 3g Sodium 243mg
compared to regular soy sauce). Monounsaturated 3g Potassium 2022mg
Salmon
Cooking time can vary depending on the thickness of the salmon fillet. For thicker fillets, you
may need to bake it longer; for thinner fillets, you may need to bake it shorter than the
suggested time.

Jeremy Ethier
contact@builtwithscience.com
Apple
Apple
1 ingredient · 2 minutes · 1 serving
meal 4
1 ingredient · 2 minutes · 1 serving

Directions Ingredients

1. Slice into wedges, or enjoy whole. 165 grams Apple

Notes Nutrition Amount per serving

Meal 3 Calories & Macros Calories 86 Carbs 23g

For Meal 3, there are 476 calories, 39 g of protein, 11 g of fat, and 61 g of carbohydrates.
Fat 0g Fiber 4g
Saturated 0g Protein 0g

Polyunsaturated 0g Sodium 2mg

Monounsaturated 0g Potassium 177mg

Jeremy Ethier
contact@builtwithscience.com
Air Popped Popcorn
Air Popped Popcorn
1 ingredient · 2 minutes · 1 serving
meal 5
1 ingredient · 2 minutes · 1 serving

Directions Ingredients

1. Pour into bowls and enjoy! 6 1/2 cups Air Popped Popcorn

Notes Nutrition Amount per serving

Meal 4 Calories & Macros Calories 130 Carbs 27g

For Meal 4, there are 499 calories, 44 g of protein, 17 g of fat, and 49 g of carbohydrates.
Fat 2g Fiber 4g
Saturated 1g Protein 4g

Polyunsaturated 0g Sodium 190mg

Monounsaturated 0g Potassium 0mg

Jeremy Ethier
contact@builtwithscience.com
Greek Yogurt Parfait
Greek Yogurt Parfait
5 ingredients · 5 minutes · 1 serving
meal 5
5 ingredients · 5 minutes · 1 serving

Directions Ingredients

1. Place yogurt in bowl and mix in powdered peanut butter, stevia (to taste), and cinnamon 300 grams Non Fat (0%) Plain Greek Yogurt
(to taste). Top with almonds and enjoy!
2 tbsps Pb2 Powdered Peanut Butter
25 grams Almonds (crushed or whole)
Notes
Stevia (to taste)

Meal 4 Calories & Macros 1/4 tsp Cinnamon (dash; to taste)

For Meal 4, there are 499 calories, 44 g of protein, 17 g of fat, and 49 g of carbohydrates.
Nutrition Amount per serving

Calories 369 Carbs 22g

Fat 15g Fiber 4g

Saturated 1g Protein 40g

Polyunsaturated 3g Sodium 244mg

Monounsaturated 8g Potassium 755mg

Jeremy Ethier
contact@builtwithscience.com
Disclaimer
The content provided in this PDF is for informational and Please note the following:
educational purposes only. Jeremy Ethier is not a medical
doctor, psychologist, therapist, nutritionist, or registered dietitian. • any and all exercise that you do as a result of what you
The contents of this document should not be construed as read in this PDF shall be performed solely at your own
medical, psychological, dietary, nutritional, or healthcare advice risk;
of any kind. The contents of this document are not intended
to diagnose, treat, cure, or prevent any health conditions, nor • any and all meal plans that you follow or adhere to as a
are they intended to replace a physician, dietitian, nutritionist, result of what you read in this PDF shall be used solely at
or other qualified healthcare professional’s advice. You should your own risk; and
always consult your physician, dietitian, or other qualified
healthcare professional on any matters regarding your health, • any and all foods or beverages that you consume as a
engagement in physical activity, and/or diet before starting result of what you read in this PDF shall be consumed
any fitness program or meal plan to determine if it is suitable solely at your own risk.
for your needs. This is especially important if you (or your
family members) have a history of high blood pressure or No part of this report may be reproduced or transmitted in
heart disease, if you have ever experienced chest pain while any form whatsoever, electronic or mechanical, including
exercising, or if you have experienced chest pain in the past photocopying, recording, or by any informational storage or
month when not engaged in physical activity. You should also retrieval system without the express written, dated, and signed
consult your physician, dietitian, or other qualified healthcare permission from the author (Jeremy Ethier). All copyrights are
professional before starting any fitness program, meal plan, or reserved. Built With Science™ may not be copied or used for
dietary regimen if you smoke, have high cholesterol, are obese, any purpose without express written consent.
or have a bone or joint problem that could be made worse by
a change in physical activity or diet. Do not start or continue
any fitness program, meal plan, or dietary regimen if your
physician, dietitian, or health care provider advises against it. If
you experience faintness, dizziness, pain, shortness of breath
or any other form of discomfort at any time while exercising or
while following any meal plan/dietary regimen, you should stop
immediately. If you are in Canada and think you are having a
medical or health emergency, call your health care provider, or
911, immediately.
ADDITIONAL COMMENTS
I HOPE THIS PDF IS USEFUL FOR YOU!

I put in a lot of effort into providing this routine for you free of charge. All I ask in return is that you
show your support for my work and connecting with me on my social media platforms where I share
more informative content on a regular basis:

instagram @JEREMYETHIER

facebook @JEREMYETHIERfit

website BUILTWITHSCIENCE.COM

ENJOY!