Emily Alvers


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  Men's 4 Week Fat Loss Meal Plan

4 Week Fat Loss Meal Plan for MEN

Who ever said a woman’s place was in the kitchen? It’s just as important for men to get comfortable planning and preparing foods as it is for women. There are some men out there who can certainly teach me a thing or two about gourmet cooking, but what I find with most of my male clients is that they can sometimes feel a little out of place in the kitchen and submit to being at the mercy of whomever does the cooking in the home. I hear even more often from women who want their husbands to take more of an interest in cooking healthier meals and making better lifestyle choices. It just so happens that the #1 selling pharmaceutical in the US is a cholesterol lowering medication, and a large % of the people taking it are male. The number of men diagnosed each year with high blood pressure, high cholesterol, and risk factors for heart disease is rising.

The good news is that a few very simple guidelines can help set you up for success if you follow them consistently. I outlined them previously in my “Good Eats Guide.” Make sure to check that out if you haven’t yet. You’re sure to get some great ideas from my shopping list, my favorite products, and my tips for healthy eating!

However, I can see there is still some help needed when it comes down to the nitty gritty of making a really solid meal plan. I get emails daily from people asking about nutrition, supplements, and how to incorporate them in the correct way. Unfortunately, I can’t assess every single person’s situation and provide personal feedback. I wish I could, but there simply aren’t enough hours in the day!

I can, however, give you 4 full weeks of an extremely well-balanced meal plan designed for specifically to help men burn fat and build strength, while also increasing stamina and lowering cholesterol and risk factors for heart disease. YES, people pay good money for this stuff, but I’m giving it to you for FREE. Why? Because I believe in you! Knowledge is power, and each one of us holds the power to transform not only our bodies, but also our lives by putting health and fitness at the top of our priority list. If you haven’t done that yet, because you aren’t sure how to plan meals or incorporate supplements, I guess you don’t have an excuse anymore now do you? ☺

Remember, nutritional needs do vary by individual. The meal plans listed here aren’t designed for endurance athletes, people with dietary restrictions, people with metabolic disorders, or those with really specific fitness goals, such as competing. They’re designed for the average person looking to lose fat, build strength, increase metabolism, and increase energy throughout the day. Although eating is 70% of the equation when it comes to being fit, it’s important to make sure you’re engaging in strength training that hits all major muscle groups each week and also engaging in cardiovascular exercise at least 3 times per week. Incorporating supplements is a personal choice. The ones I’ve included here are used as “meal replacements.” I’ve chosen not to include any pre-workout or recovery products as these vary so much according to specific fitness goals. Again, this is a basic plan to help you get used to eating frequent balanced meals throughout the day, to create a caloric deficit (for fat loss) and still get all the vitamins and nutrients your body needs. Speak with a Registered Dietician if you are unsure about your dietary requirements and need help with your individual set of circumstances.


-The 4 Week Fat Loss Meal Plans for Men & for Women can both be prepared at the same time. They use the same ingredients for the most part, so married couples can follow the plans together easily!

-The meals are interchangeable, so feel free to modify their order as needed.

-Modify meals to your own tastes. If you don’t like salmon, substitute another lean protein in its place.

-Work toward using the Palm/Fist Method. Weigh your food the first few weeks to learn what appropriate portion sizes look like. The amounts (given in oz.) are to serve as a guide. A better approach is to “eyeball” lean proteins to be about the size of YOUR open palm (minus the fingers) or the size of a deck of cards - depending on your size. Carbohydrates should be the size of your clenched fist.

-Use macronutrients as a mental guide when in doubt. Most women should aim for 20-25 g protein, 20-25 g carbs, 3-6 g fat at each meal. Most men should aim for 35-40 g protein, 35-40 g carbs, 7-10 g fat at each meal. Remember, this is a guide. Men’s portions can have a large range, because their size varies a great deal. Learn to use the Palm/Fist Method and incorporate healthy unsaturated fats in small amounts with meals.

-Drink a large glass of water with every single meal. Aim for 120 oz./3-4 L/1 gal per day.

-Plan, prepare, and execute. I’ve already done the hard work for you. YOU’VE GOT A PLAN, AND YOU CAN DO THIS! I BELIEVE IN YOU!

If you have any questions or comments please feel free to post them here. There are no stupid questions, and other people can learn from your questions and comments. I’m really excited to share this new tool with you, and I hope you find it helpful!

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*Use individual week link to modifiable .doc OR
download the read only.pdf.