7-day fat-burning menu for men

Once the basics of fat burning are clear, it’s time to put them on a plate. The following 7-day fat-burning menu is designed for the next six weeks and doesn’t require you to spend all day in the kitchen — if the plan calls for several chicken or fish meals a day, cook them all in one batch.

How to read the fat-burning menu

The plan is built for a man who weighs 90 kg. If you weigh less or more, adjust the portion sizes accordingly. The meal times are based on a typical 9–17 workday and training after work — if your day looks different, shift the meals so that you eat every 2–3 hours.

Wednesday and Thursday are very low-carbohydrate days. It’s worth repeating these two days every two weeks.

Daily morning routine (7:00–7:45): black coffee (optional), half a scoop (10 g) of protein powder with water, then a fasted cardio session. Daily evening routine: 10 g of an arginine supplement before bed. Gym workouts should last no more than 75 minutes.

Monday — 2942 kcal

• 8:00: 4 egg whites + 2 whole eggs, 1 slice of low-fat cheese, 1 cup of oat flake porridge
• 10:30: 40 g whey protein with water, 1 sweet potato with butter and sweetener, 30 g mixed nuts
• 13:00: 230 g grilled chicken breast, 1 medium sweet potato, 1 cup of broccoli
• 16:00: half a can of tuna (in brine), 2 slices of whole-grain bread, half an avocado
• 17:30 (pre-workout): 20 g protein with water, 1 large apple
• 18:30–18:45 (post-workout): 40 g protein powder with water, 1 liter of sports drink
• 19:30: 230 g chicken breast, 1 cup of cooked brown rice, 2 cups of green salad, 2 tbsp fat-free Italian dressing
• 22:00: 230 g low-fat cottage cheese

Daily total: 2942 kcal, 321 g protein, 286 g carbohydrates, 56 g fat.

Tuesday — 3171 kcal

• 8:00: 4 egg whites + 2 whole eggs, 1 slice of low-fat cheese, 1 whole-grain muffin, 1 tbsp nut butter
• 10:30: 40 g whey protein with water, 1 cup of oat flake porridge
• 13:00: 230 g beef tenderloin, 2 slices of whole-grain bread, 1 cup of cauliflower
• 16:00: 230 g low-fat cottage cheese, 6 slices of crispbread, half an avocado
• 17:30 (pre-workout): 20 g protein with water, 1 medium banana
• 18:30–18:45 (post-workout): 40 g protein powder with water, 3 slices of white bread, 2 tbsp jam
• 19:30: 250 g Atlantic salmon, 1 medium sweet potato, 1 cup of sliced zucchini
• 22:00: 40 g casein protein with water

Daily total: 3171 kcal, 324 g protein, 254 g carbohydrates, 90 g fat.

Wednesday — low-carbohydrate day, 2316 kcal

• 8:00: 4 egg whites + 2 whole eggs, 1 slice of low-fat cheese
• 10:30: 40 g whey protein with water
• 13:00: half a can of tuna in brine, 230 g low-fat cottage cheese
• 16:00: 230 g chicken breast
• 17:30 (pre-workout): 40 g protein with water
• 18:30–18:45 (post-workout): 40 g protein powder with water, 1 medium pretzel
• 19:30: 230 g beef round
• 22:00: 20 g casein protein with water, 1 tbsp nut butter

Daily total: 2316 kcal, 356 g protein, 81 g carbohydrates, 56 g fat.

Thursday — low-carbohydrate day, 2486 kcal

• 8:00: 4 egg whites + 2 whole eggs, 1 slice of low-fat cheese
• 10:30: 40 g whey protein with water
• 13:00: half a can of tuna in brine, 230 g low-fat cottage cheese
• 16:00: 230 g beef tenderloin, 1 tbsp nut butter
• 17:30 (pre-workout): 40 g protein with water
• 18:30–18:45 (post-workout): 40 g protein powder with water, 3 slices of white bread, 2 tbsp jam
• 19:30: 250 g trout
• 22:00: 20 g casein protein with water

Day total: 2486 kcal, 352 g protein, 92 g carbohydrates, 72 g fat.

Friday — 3045 kcal

• 8:00: 4 egg whites + 2 whole eggs, 1 slice of low-fat cheese, 1 cup of oatmeal
• 10:30: 40 g whey protein with water, 1 whole-grain muffin, 1 tbsp nut butter
• 13:00: 230 g chicken breast, 1 medium sweet potato, 2 cups of green salad, 2 tbsp fat-free dressing
• 16:00: 120 g turkey breast fillet, 2 slices of whole-grain bread, half an avocado
• 17:30 (pre-workout): 20 g protein with water, 1 cup of canned fruit in light syrup
• 18:30–18:45 (post-workout): 40 g protein powder with water, 1 l sports drink
• 19:30: 250 g flounder, 1 cup of black beans, 1 cup of green beans
• 22:00: 230 g low-fat cottage cheese, 2 tbsp salsa

Day total: 3045 kcal, 336 g protein, 300 g carbohydrates, 54 g fat.

Saturday — gym-free day, 2224 kcal

• 8:00: 4 egg whites + 2 whole eggs, 1 slice of low-fat cheese, 1 whole-grain muffin, 1 tbsp nut butter
• 10:30: 40 g whey protein with water, 1 cup of oatmeal
• 13:00: 1 can of tuna in brine, 2 slices of whole-grain bread, 1 celery stalk
• 16:00: 20 g protein powder with water, 230 g low-fat yogurt
• 18:00: 20 g protein with water, 1 medium banana
• 20:00: 250 g Atlantic salmon, 1 medium sweet potato, 1 cup of Brussels sprouts
• 22:00: 20 g casein protein with water

Day total: 2224 kcal, 261 g protein, 162 g carbohydrates, 58 g fat.

Sunday — gym-free day, 2406 kcal

• 8:00: 4 egg whites + 2 whole eggs, 1 slice of low-fat cheese, 2 slices of toasted whole-grain bread, black coffee (optional)
• 10:30: 40 g whey protein with water, 1 medium banana, 1 tbsp nut butter
• 13:00: 170 g turkey breast, 1 cup of noodles, 1 cup of broccoli
• 16:00: 1 can of sardines in oil, 6 slices of crispbread
• 18:00: 20 g protein with water, 1 medium banana
• 20:00: 230 g flank steak, half a cup of beans, 1 cup of diced eggplant
• 22:00: 20 g casein protein with water

Day total: 2406 kcal, 272 g protein, 170 g carbohydrates, 69 g fat.

Practical tips for following the fat-burning menu

Sunday evening is the best time for meal prep: cook 1.5–2 kg of chicken and beef in one go, divide it into containers, put two days’ worth in the fridge and freeze the rest. Sweet potatoes, rice and oat flakes keep in the fridge for 3–4 days, so it’s worth making these in one go too.

Drink at least 3 liters of water over the course of the day. On low-carbohydrate days you may feel more sluggish — this is normal, and you’ll bounce back the next day when the carbohydrates return.

FAQ about the fat-burning menu

Can I skip a meal?

It’s not recommended. Eating every 2–3 hours keeps your blood sugar and insulin stable, which is the whole point of a fat-burning menu. If a meal does get skipped, replace it with at least a shake (20–40 g protein).

What if I weigh more or less than 90 kg?

Scale the portions linearly: a 75 kg man takes about 80–85% of a portion, a 100 kg man about 110%. The powder doses (10 g, 20 g, 40 g) mostly stay the same, because they are tied to training, not body weight.

Why only two low-carbohydrate days a week?

Two days in a row deplete your muscle glycogen stores enough for your body to turn to its fat stores, without slowing your metabolism. A longer carbohydrate deficit would hold back your training volume and recovery.

Author: Fitness.ee Turg

Source: WHO – healthy eating.

Come and train! ArtGym