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HELIN KENZI

Fat Loss/ Body Recomposition Meal Guide

 Welcome to the world of weight loss and body recomposition! Eating a balanced and nutritious diet is an
essential part of achieving your goals. A meal plan tailored to your speci c needs can help you reach
your desired weight, lose fat, and build lean muscle mass.

The primary goal of a weight loss and body recomposition meal plan is to create a calorie de cit while
still providing your body with the essential nutrients it needs. This means that you'll need to consume
fewer calories than your body burns, but without depriving yourself of the nutrients necessary for optimal
health.

To achieve this, your meal plan should include a variety of whole foods such as lean proteins, complex
carbohydrates, healthy fats, fruits, and vegetables. Additionally, it's essential to balance your
macronutrient intake by eating the right amount of protein, carbohydrates, and fats.

By following a well-designed meal plan and exercising regularly, you can achieve your desired body
composition and reach your weight loss goals. Remember, the key to success is consistency and
patience, so stick with your plan and stay committed to your health and tness journey.

Calories and Macros

The ideal macro ratio for fat loss can vary depending on the individual's body composition, activity level,
and overall goals. However, a common macro ratio for fat loss is:

• Protein: 30-40% of total calories

• Carbohydrates: 30-40% of total calories
• Fats: 20-30% of total calories

The ideal macros for body recomposition can vary depending on the individual's body composition,
activity level, and overall goals. However, a common macro ratio for body recomposition is:

• Protein: 30-35% of total calories

• Carbohydrates: 30-35% of total calories
• Fats: 30-40% of total calories

The di erence between fat loss and body re-comp:

For fat loss while you're losing weight you will stay in a caloric de cit at all times. While doing
body re-comp, on day where you're at rest you will eat at a de cit. On days where you're training
you will eat a maintenance or at a very slight surplus ( this depends on your activity level).
On training days for body re-comp it is especially important to keep your carb intake a little higher
than on rest days to make sure you have energy.

Protein is essential for building and maintaining lean muscle mass, which is important for a healthy
metabolism and fat loss. Consuming an adequate amount of protein can also help you feel full and
satis ed, which can help with hunger management. Ideally we want you eating

1 gram of protein per pound you weigh. This is key for body re-comp as well as weight loss.

Example: If you are 130 lbs, you should aim to eat 110-120 or 130 (even better) grams of protein a day.
Get as close as you can to this number.

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Please keep in mind the food and macros calculated here in this plan are average
estimates. Every brand can vary. It is recommend you use measuring cups, measuring
spoons and a food scale.

How to calculate your MACROS:

https://www.calculator.net/macro-calculator.html

 Supplements you’ll need:

• Protein powder (Preferably vegan)

Recommended supplements:
• Oxyshred: Pre workout/ Fat burner

• Oxygreens: Greens

• Seamoss

• Probiotic with Zinc, B12, Vitamin D

• Cranberry supplement

What I use and what for:

• Blessed protein - Chocolate MYLK: protein smoothie with banana and oat milk

• Blessed protein - Peanut butter cup: protein cake

• Blessed protein - Strawberry MYLK: Protein shake (mix with water only) or protein
smoothie with berries and oat milk

• Blessed protein - Banana bread: For oatmeal

• Oxyshred - rst thing in the morning before food + as pre workout

• Oxygreens - mid day for digestion and bloating

• Seamoss - before breakfast - for energy, gut health, skin health.

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 BREAKFAST

 Pre breakfast- Drink 500 ML water 30 min before food.

• 1scoop oxyshred (optional), 1 tbsp seamoss (Take any additions supplements after
breakfast if you have a sensitive stomach)

Coffee: Keep coffee plain. No sugar, no cream. You can use artificial
sweeteners.

PICK ONE:

1. Avocado toast + protein shake

• 1/2 medium avocado. Toast. Top with seasoning to taste ( I use all purpose spiced seasoning on top)
• One scoop of protein powder mixed with water

(Total Macros: 200 calories, 4.5g : protein, 13g : fat, 18g: carbs)
23-30 grams protein/ mix with water only (protein shake) + 120-150 Calories

2. Chunky monkey light protein smoothie

In blender add half Frozen banana, 1/2 cup oat milk (or just water), Chocolate protein powder. Add water for desired
consistency. Add 1 tablespoon of chia seeds (extra fiber)

(Total macros: 276 calories, 28g: carbs, 7g: fat, 25-32g: protein)

3. Strawberry MYLK light smoothie

In blender add handful of frozen strawberries, 1/2 cup oat mil (or just water), Strawberry MYLK blessed protein
powder- or your protein of choice, vanilla would be amazing. Add water for desired consistency. Add 1 tablespoon of
chia seeds (extra fiber)

Total Macros: 23 grams protein

4. Banana protein Oats

• 1/2 cup oatmeal
• 1/2 sliced banana
• Almond milk or water
• Cinnamon
• 1/2. scoop Banana-bread blessed protein (or your own protein powder)

Total Macros: 33g carbs, 6g fat, 16.5g protein, 240 calories)

5. Two Boiled eggs, toast, 1 tsp jam

(Total Macros: 270 calories, 14 grams protein, 17 grams carbs, 11 grams fat)

Snack (optional)
• 1 medium apple with 1 tablespoon of almond butter.
Total macros: 198 calories, 23g carbs, 11g fat, 4g protein

• Carrot sticks with 2 tablespoons of hummus.

Total macros: 97 calories, 11g carbs, 5g fat, 3g protein

• Rice cakes with almond butter

Macros: 181 calories, 23g carbs, 9g fat, 5g protein

2-3 hours after breakfast: Protein with water (23-30 grams of protein-
120-150 calories) depending on the brand used

 LUNCH

 PICK ONE:

1. Grilled chicken breast with sauté veggies and rice

• 1 chicken breast (season how you want) 100 grams
• 1 cup white rice
• Mixed vegetables (season how you want) (broccoli, bell peppers, and onions)
• Olive oil to cook (1 tbsp)

*sweet chili sauce on side (1tbsp max) if you macros allow it

(Total Macros: Calories : 520, 37.3g Protein, 17.4 g Fat, 50.5g carbs)

2. Tuna Poke bowl:

• 1 cup white rice
• 1 small can of tuna drained ( 65 g)
• 1 tbsp mayo
• 1 full or half bell pepper

Black pepper
Sriracha

In a small bowl combine tuna, mayo and black pepper.

Place your rice on plate, add tuna on top, chop up 1 full bell pepper in cube shape and place it
in your bowl. Top with sriracha.

(Total Macros: Calories: 365, 22g Protein, 7g Fat, 52g Carbs)

3. Tuna wrap with Protein Up bread

•
• 1 small can of tuna drained ( 65 g)
• 1 slice protein up flat bread
• 1 tbsp mayo
• 1/2 Bell pepper
• Black pepper

In a small bowl combine tuna, mayo and black pepper. Slice up bell pepper, eat alone or in
wrap.

(Total Macros: 260 calories, 27g: protein, 23g: carbs, 16g: Fat)

2-3 hours after lunch:

-Protein with water
(23-30 grams of protein- 120-150 calories)`

 DINNER

 PICK ONE:

1. Salmon dinner

Ingredient:
• 4 oz salmon (baked or grilled)
• 1 cup boiled asparagus
• 1 roasted potato (medium size, about 173 grams):
• 1 tablespoon olive oil

(Total macros: Calories: 457: Protein: 27 grams, Fat: 21 grams, Carbs: 42 grams)

Preparation:
• Drizzle 1/2 tablespoon of olive oil over diced potatoes and place on a sheeted pan (Bake at
400 degrees Fahrenheit for 20 minutes then stir potatoes to make sure all sides are evenly
cooked. Bake for another 20 minutes)
• Grease a baking pan and place salmon on the baking sheet (you may season your salmon
with salt and pepper)
• Rub 1/2 table spoon of olive oil over the salmon (you may choose to add garlic, herbs and
lemon juice during this step)
• Bake at 400 degrees Fahrenheit (200 degrees Celsius) for 12-15 minutes or until it is
opaque and flakey when you pull it apart with a fork
• bring water to a boil and let the asparagus boil for approx 5-8 minutes.

2. Beef chili: recipe makes 6 servings

Ingredients:
• 450 g Lean ground beef: you can substitute with ground turkey or ground chicken, but
ground beef is definitely the most traditional choice.
• 1 whole white Onion
• Can diced Tomato (800 ML)
• Beef broth: just enough to loosen up the dish and add a bit of flavor.
• Chili powder, cumin, kosher salt, oregano, and cayenne pepper: Any spices of your choice
• 1 Can of Kidney Beans (540 ML)

(Per serving : Macros: 300 calories , 22g: protein, 35g : carbs, 10.5g : fat)

Preparation:
• Brown the meat with the chopped onion and garlic.
• Add the remaining ingredients to the pot except for the beans.
• Bring to a boil, then reduce the heat to low.
• Cover and simmer for 1 hour, stirring occasionally.
• Add the beans to the pot and simmer for about 10-15 more minutes.

*ADD 1/2 cup cooked rice if carbs are needed during this meal

 3. Grilled chicken breast with sauté veggies and rice

• 1 chicken breast (season how you want) 100 grams
• 1 cup white rice
• Mixed vegetables (season how you want) (broccoli, bell peppers, and onions)
• Olive oil to cook (1 tbsp)

*sweet chili sauce on side (1tbsp max) if you macros allow it

(Total Macros: Calories : 520, 37.3g Protein, 17.4 g Fat, 50.5g carbs)

Evening Snack (optional)

• 1 oz dark chocolate (70%) + strawberries or berries

• 1 medium apple with 1 tablespoon of almond butter.

Total macros: 198 calories, 23g carbs, 11g fat, 4g protein

• Carrot sticks with 2 tablespoons of hummus.

Total macros: 97 calories, 11g carbs, 5g fat, 3g protein

• Plain Rice cakes with almond butter

Macros: 181 calories, 23g carbs, 9g fat, 5g protein

• Bell pepper with lemon juice and salt

Macros: 9g carbs, 0.4g fat, 1.5g protein, 39 calories.

• Banana protein Oats

-1/2 cup oatmeal
-1/2 sliced banana
-Almond milk or water
-Cinnamon
-1/2. scoop Banana-bread blessed protein

Macros: 33g carbs, 6g fat, 16.5g protein, 240 calories

 Here in this chart you can add up all your calories and macros for each day to make sure
you’re staying within your deficit/ maintenance:

*Weigh yourself at the the morning of the day you start using this meal guide
Starting weight ___________ lbs/kg

Week 1

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Meal 1

Snack/
protein

Meal 2

Snack/
protein

Meal 3

Snack/
protein

Weigh in week 1 __________lbs/kg

 Week 2

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Meal 1

Snack/
protein

Meal 2

Snack/
protein

Meal 3

Snack/
protein

Weigh in week 2 __________lbs/kg

Week 3
Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Meal 1

Snack/
protein

Meal 2

Snack/
protein

Meal 3

Snack/
protein

Weigh in week 3 __________lbs/kg

 Week 4

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Meal 1

Snack/
protein

Meal 2

Snack/
protein

Meal 3

Snack/
protein

Weigh in week 4 __________lbs/kg