Remember These 3 Core Principles + Sample Daily Meal Plans
✅ Exercise accounts for 30%, diet accounts for 70% – if you eat right, your weight loss journey is halfway successful.
Many people fall into a common trap when trying to lose weight: overly restricting their food intake.
However, extreme dieting puts your body into “starvation mode,” which leads to decreased intake, slower eating, and increased fat gain after the diet. Not only is this ineffective in the long term, it can also lead to weight gain more easily—definitely not the right way to lose weight.
If you really want to make a sustainable transformation, especially if you’re looking for a meal plan to increase and decrease fat, it’s crucial to follow science-based strategies rather than quick fixes.
🧠So, what should we pay attention to in a scientific fat-reducing diet?
Remember these 3 rules:
1️⃣Keep it within a reasonable range – don’t starve yourself, don’t overeat
It’s important to track your daily cognitive endorsements so you know what you’re eating, how much you’re eating, and which foods you should avoid.
📌A daily intake of approximately 1200-1500 kcal is generally recommended .
This will meet your basal energy needs while creating a regulation gap, promoting stable fat loss. For those combining resistance training with exercise, this can also serve as a foundational meal plan for muscle growth and fat loss , especially when controlling for protein.
2️⃣Balanced nutrition – avoid monotonous dieting
Don’t eliminate any foods. Instead, learn to balance your intake of carbohydrates, fats, and proteins.
Follow this simple rule of thumb for every meal:
Food type | quantity |
---|---|
🍚Carbohydrates (such as rice, oats, potatoes) | 🎯A fist |
🥬High-fiber vegetables | 🥗Double fists |
🍗Lean protein (meat, fish, tofu, eggs) | 💪A fist |
This method allows for both fat loss and maintenance , even for those who stick to the 7-Day Muscle Gain and Fat Loss Diet Plan .
Additionally, rotating your food daily, which is nutritious, reduces the risk of weight gain from an unbalanced diet or snacking out of boredom.
Those with dietary restrictions can follow a vegetarian version of this Reframe Weight Loss eating plan , replacing animal protein with tofu, tempeh, lentils, and plant-based meat substitutes.
3️⃣ Maintain a regular diet – avoid late-night snacks or high-calorie snacks
Avoid irregular eating or drinking. Eat three meals a day regularly, eat until you are 80% full, and don’t overeat.
Other helpful tips:
- ❌Avoid afternoon tea or late-night snacks
- ✅ Drink plenty of zero-calorie water throughout the day
→ It not only reduces hunger, but also promotes blood circulation and helps the body burn fat faster.
Consistency and structure are very important, especially if you are following the 7 Day Muscle Gain and Fat Loss Diet Plan , as the timing of nutrients and the spacing between meals can significantly affect your results.

📅Daily Fat Loss Meal Plan Example
(For the sake of simplicity, feel free to swap similar items in – consistency brings results!)
🍳Breakfast:
- 1 hard-boiled egg
- 2 slices of whole-wheat toast
- 1 cup unsweetened soy milk
- A handful of cherry tomatoes or half an apple
It is rich in protein and fiber, making it great for growth promotion and edible preservation.
🍱Lunch:
- 1 handful of coarse rice
- 1 fist steamed fish or boiled chicken breast
- 2 servings sautéed broccoli and carrots
This meal is perfect for any muscle-building and fat-loss diet plan , providing lean protein, slow-digesting carbohydrates, and fiber-rich vegetables.
🥗Dinner:
- 1 boiled potato
- 1 bowl of tofu and kelp soup
- 2 fist-sized pieces of cooked leafy greens
By taking the meat and using only plant-based ingredients, you can incorporate it into your weight loss meal plan as a vegetarian option – still a completely balanced, filling, and macro-positive meal.
💡Final Note:
Stick to this scientifically balanced, nutrient-dense meal plan for two months and you’ll likely see noticeable changes—losing a pound or more is entirely possible.
Whether your goal is weight management, improved weight loss, or improved walking, the Foundational Approach offers diet-plannable strategies for walking and fat loss that deliver real, lasting results.