100 Fat Loss Meal Ideas

It might as well be Christmas up in here! I’ve put together 100 fat loss meal ideas for you! More than 30 of them link to recipes. These are simple, delicious & fat loss friendly meal ideas so you can eat foods you love AND reach your goals.

Plus, it’s totally free! You don’t have spend hours googling, I’ve compiled the best of the best for you!

One of the fastest ways to surrendering your best intentions is to feel bored with food. That won’t work!

You’ve got to love & enjoy the foods you’re eating if you want to achieve & maintain your goals.

If you feel like you’re eating the same couple of boring meals over and over – you need these 100 fat loss meal ideas!

I say all the time that eat for fat loss does not have to be & should not be:

  • boring
  • bland
  • time consuming
  • expensive
  • impossible

I won’t eat foods I do not love. But I also don’t have an unlimited grocery budget, I don’t love to cook, I don’t love to do dishes and I certainly don’t eat like a bird.

I regularly enjoy things like bacon wrapped avocado, sweet potato nachos, steak, salmon cakes and chocolate-avocado mousse.

100 fat loss meal ideas

I’d love to challenge you to download these 100 fat loss meal ideas and try 1 new one each week until you’ve put together a solid list of meals you love that love you back.

100 fat loss meal ideas

There’s one thing I really want to be sure to emphasize: for many people, fat loss isn’t about WHAT you eat but rather WHY you eat.

Many of us know what we ought to eat for fat loss, but we repeatedly make contrary choices.

We turn to food to cope with emotions or stress or we use it as a form of distraction.

If that’s your barrier, there’s no number of meal ideas that will help you solve that problem.

So, while food is really important, we have to be sure that we’re solving the real problem.

If your issue is related to lack of motivation, emotional eating, self-sabotage or using food to cope with stress & anxiety, I’d really love for you to consider my Breaking Barriers course.

I am 100% confident that Breaking Barriers is what MOST people need to tackle their weight loss challenges because it helps you address the real issues – WHY you eat instead of WHAT you eat.

Ep 126: Fat Loss Basics Part 6 – Your Questions

Ep 126: Fat Loss Basics Part 6 – Your Questions

To kick off the New Year, I am doing a series called Fat Loss Basics! In the first episode, we talked about calories & hormones and the requirements for fat loss. In the second, we covered everything you need to know about carbs & fat loss. Then we tackled protein & highlighted the ways that protein intake increases satiety & supports fat burning but also established how too much protein inhibits fat loss. In part 4 we looked at dietary fat & how eating more fat might help accelerate fat burning! In part 5, I talked about what makes fitness efficient & effective for fat loss (and what doesn’t).

To get caught up, check out part 1,  part 2part 3part 4 and part 5.

In today’s episode I’m answering your questions on all 5 parts of this fat loss basics series.

I love sharing this kind of information with you & I’d love to stay more connected & keep you informed, encouraged & motivated through my VIP email list. Plus, that’s how I share my favorite recipes and I LOVE food!

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fat loss basics part 6

Fat Loss Basics Part 6 – Your Questions Answered

Here are the questions I’m answering in this episode:

  1. I’m so frustrated. I’m eating right, I’m working out and I’m not losing a pound. Can you help? Can you tell me what to do next?
  2. I love intermittent fasting. When I break my fast, I do so with protein or fat. That means I’m still in fat burning mode, right?
  3. I have lemon juice & ginger first thing in the morning. Does that take me out of fat burning mode?
  4. Does stevia raise blood sugar?
  5. I love to eat popcorn. I looked at the label & it says there are no sugar but there are carbs. Does this mean it doesn’t raise my blood sugar?
  6. What do you think of protein shakes?
  7. Is dairy protein or fat?
  8. I see that you workout on most days. Don’t you need to let your muscles rest & recover?
  9. I am one of those people who gains weight when I lift weights. You say that weight lifting doesn’t make muscles grow. So then why do I gain weight?

Resources

2015 Fat Loss Best Practices

How To Track without Counting Calories

Q&A 6 – How To Make Breakfast a Fat Burning Meal

Paleo & Primal Lunch Ideas

Paleo Snack Ideas

Artificial Sweeteners & Weight Loss

What You Need to Know About Dairy

Protein Shakes & Weight Loss

Hormones & Fat Loss

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Recipe: Fat Loss Friendly Low Carb Bread

Recipe: Fat Loss Friendly Low Carb Bread

Low carb keto bread! Dude. I’m happy. This is good.

low carb bread recipe

Let’s get something out of the way right off the bat: if you love bread then enjoy amazing, bakery fresh bread every once in a while. There’s nothing wrong with that. Of course. This recipe is not meant to imply that you can never enjoy wonderful bread. This is not a baguette. It is not a replacement for a delicious, fresh baguette. Clear? K good. Plus, I’m not a chef. I’m all about simple and easy. I liked this because it was really straight forward and it allows me to enjoy amazingly good breakfast sandwiches and grilled cheese! Ah! Yes!
Here’s how it went down: I was skimming through Jimmy Moore’s Ketogenic Cookbook and I saw a recipe for Keto Bread. It was eggs and protein powder. That’s it. I made it. It was ok. Don’t get me wrong – it wasn’t bad, but I try to only eat things I really love and I didn’t love it. It was very “eggy”.

However, I was encouraged by the idea & determined to play with it & make it work for my tastes.
I went to Vitamin Shoppe and found a new product from Quest Nutrition – Powdered MCT Oil. If you aren’t sure why I was so excited, here’s why I freakin’ love MCT oil. And this was a powder! And the container said “Perfect for Baking”!!!! So duh. I bought it and went straight home to play.

Because I’m not a chef, I tend to start with an idea from someone else. In this case, it was a combination of Quest’s recommendations for their new product and Jimmy Moore’s Ketogenic Cookbook. I wanted to stay away from bread recipes that use lots of almond flour or other flours because those, while more bread-like, are SUUUUUPER energy dense. For me personally, they also increase my cravings. This one that I’m sharing today does NOT make me crave more carbs. That’s a big deal for me. Either way, I’ll link to a few of those breadier types if you want a more dense bread option (physically dense and energy dense).

Here’s what you’ll need:

* 6 eggs, separated
* 1/4 cup unflavored whey protein powder [ http://amzn.to/1OzuP9x ] (I used Tera’s Whey)
* 1/4 cup MCT Oil Powder [ http://www.questnutrition.com/protein-powders/mct-oil-powder/ ]

Preheat the oven to 325 and grease a loaf pan with oil or butter.

Using a mixer, beat the 6 egg whites until they form STIFF peaks. You gotta go all the way here. Then gently stir in (with a spoon) the two powders. Gently is the key here! You’ll lose some volume from the egg whites but you don’t want to take all the air out. Then, again gently, fold in the egg yolks. Nice and easy. Do not use the mixer for this part. Use a spoon or spatula.

Transfer to the greased loaf pan and bake for 30-35 minutes until golden brown (see pic below). Now listen! When you take it out of the oven, LET IT COOL. Don’t touch it until it’s totally cool. Yes, it will deflate a tiny bit but if you remove it from the pan before it is really cool it will totally collapse. Then I’ll have to say, “I told you so!”
It’s very light and airy – kinda like angel food cake in texture. I let my butter soften before making grilled cheese. And when I made the egg sandwich, I melted the butter in a skillet and then just put the bread down into it.

 

PS: You guys know I’m not a calorie or macro counter and here’s why, but I know I’ll get asked so here’s the deal. If you cut it into 6 slices (you can certainly do smaller slices if you wish), here’s what you’re looking at per slice:
178 cals
13g fat
< 3g carbs (half of which is from fiber)
13g protein

Ep 126: Fat Loss Basics Part 6 – Your Questions

Ep 125: Fat Loss Basics Part 5 – Exercise & Movement

To kick off the New Year, I am doing a series called Fat Loss Basics! In the first episode, we talked about calories & hormones and the requirements for fat loss. In the second, we covered everything you need to know about carbs & fat loss. Then we tackled protein & highlighted the ways that protein intake increases satiety & supports fat burning but also established how too much protein inhibits fat loss. In part 4 we looked at dietary fat & how eating more fat might help accelerate fat burning!

To get caught up, check out part 1,  part 2part 3 and part 4.

In today’s episode we’re diving into exercise & fitness for fat loss:

  • Should you be working out?
  • Can you burn fat without working out?
  • What types of workouts make you eat more?
  • What are the best types of workouts for fat loss?
  • How much & how often should I workout?
  • Should I lift weights?
  • How does leisure walking support fat loss?

I love sharing this kind of information with you & I’d love to stay more connected & keep you informed, encouraged & motivated through my VIP email list

Listen Now

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fat loss basics part 5

Fat Loss Basics Part 5 – Exercise & Fitness

Focusing on fitness before you’ve mastered your big nutrition rocks might not be the best approach

Really ask yourself, “What gets in my way of achieving my goal?”

Focus your energy & attention on removing your barriers instead of adding tasks, habits & challenges outside of those barriers

Leisure walking is an awesome way to accelerate fat loss, decrease hunger & reduce cravings

Chronic cardio – moderate intensity, high duration – is likely to increase both hunger & cravings because of its impact on cortisol

Enjoy chronic cardio if you love it, but understand it might not be the most effective activity for fat loss

Sprints/high intensity intervals are fantastic for fat loss because of the oxygen debt created and the hormonal response they generate

High intensity is relative to YOU. There is no magical intensity level. You’re pushing YOUR body, not someone else’s

Weight training is a great way to improve insulin sensitivity & increase your metabolic rate

For weight training to be most effective fat loss, focus on maximum muscle engagement & significant stimulus

Resources

2015 Fat Loss Best Practices

7 Best Exercises for Fat Loss

CrossFit, Fat Loss & Moving for Fat Loss

Efficient Exercise with Shawn Stevenson

Do Less & Get More – The 80/20 Rule of Weight Loss

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Ep 126: Fat Loss Basics Part 6 – Your Questions

Ep 124: Fat Loss Basics Part 4 – Dietary Fat

To kick off the New Year, I am doing a series called Fat Loss Basics! In the first episode, we talked about calories & hormones and the requirements for fat loss. In the second, we covered everything you need to know about carbs & fat loss. Then we tackled protein & highlighted the ways that protein intake increases satiety & supports fat burning but also established how too much protein inhibits fat loss. In this episode, we’re diving into dietary fat & how eating more fat might help accelerate fat burning!

To get caught up, check out part 1,  part 2 and part 3.

In today’s episode we’re taking a look at how & why dietary fat supports fat loss:

  • Does fat make you fat?
  • Why should you eat more fat?
  • What happens when you go on a low fat diet?
  • How does fat intake trigger your body to burn more fat?
  • What are some fats to focus on?
  • How much fat is too much fat?

I love sharing this kind of information with you & I’d love to stay more connected & keep you informed, encouraged & motivated through my VIP email list

Listen Now

Download Episode

fat loss basics dietary fat

Fat Loss Basics Part 4 – Dietary Fat

Fat is a macronutrient, delivering 9 calories per gram

This means that fat has more than twice the energy potential than carbs or protein

Consider fat a “high octane” fuel

Consuming quality fats is like giving your body higher quality fuel to increase its mileage & performance

The building blocks of proteins are fatty acids

Fat is a precious resource required by the body

Your brain is approximately 60% fat

Fat is a component of every cell in your body

Fat is required to manufacture hormones and hormone balance is essential for fat loss

When you do not consume adequate fat, your body hangs on to the fat stores in your body in the same way that water is tightly controlled during a drought

Your body responds to the type of fuel you consume & your hormone production shifts accordingly

Giving your body adequate dietary fat increases it’s propensity to burn fat but this requires that you not overconsume, that you manage insulin & you don’t consume excessive amounts of protein

Hormone sensitive lipase is an enzyme which catalyzes fat burning

Insulin inhibits hormone sensitive lipase

Inadequate fat intake inhibits hormone sensitive lipase

Ideal dietary fat intake depends on:

  • Your activity level
  • Your total energy intake
  • Your hormone balance

Focus on getting dietary fat from whole food sources including:

  • Avocado
  • Coconut
  • Grass fed butter
  • Salmon & other fatty fish
  • Grass fed beef
  • Chicken thighs
  • Almonds
  • Macadamia nuts

Resources

What’s the deal with cholesterol

Q&A 7: Cholesterol & Vascular Disease

8 Benefits of Coconut Oil

MCT Oil for Fat Loss

Q&A 5: Why I Drink Bulletproof Coffee

Omega 3s

Fat Loss Food Guide

Is Bacon Healthy?

Hormones & Fat Loss E-Book

Why Calorie Counting is Misleading

Ketosis

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