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FREE Fat-Loss Meal Plans (with grocery list)

Are you ready for the body you deserve?

Are you read to clear the confusion around what to eat?

We are here to help!

Join our next Online Nutrition Coaching Program starting May 1st!

[Early-bird registration 15% discount ends April 10th]

One of our favorite quotes when it comes to improving your nutrition is:

"By failing to prepare, you are preparing to fail." - Benjamin Franklin

This couldn't be more true when it comes to working towards your health and fitness goals.

One simple area that has the biggest impact on our Nutrition Coaching Members is getting them to have a plan of action prepared ahead of time. 

We've all been there. 

You're running around like crazy.

Work, carting the kids around, meetings, parties, etc. -- it doesn't end. 

You want to eat well but now you're starving and stressed. 

Instead of preparing and eating food that will have a positive impact on your fat-loss, energy, and overall health, you grab what is most convenient and will satisfy your hunger. 

Because you're so hungry, you eat too fast and end up overeating. 

With better planning we can avoid these situations!

Also, by simply preparing your own meals you're bound to take in less calories.

You will know exactly what you're eating, avoiding the excessive portion sizes and calorie additives like salt, fat, and sugar. 

Today we have prepared a sample fat-loss meal plan and grocery list so you can better plan your meals and snacks for the week and crush your goals!

These meals are geared to help you increase your energy, fuel your body, and burn fat.

Enjoy :) 

Fat-Loss Grocery List

Grocery shopping quick tips:

  • Shop the perimeter of the store (think mainly foods you can pick and hunt)
  • Don't shop hungry! 
  • Know that if you buy it (sweets, chips, etc.), you or someone in your home will eat it


  • Chicken Breasts
  • Ground Turkey
  • Eggs
  • Greek Yogurt (low sugar)
  • Low Carb Protein Powder
  • Tuna
  • Chicken Sausage Breakfast Patties 
  • Edamame


  • Mixed Greens 
  • Zucchini
  • Summer Squash
  • Spaghetti Squash
  • Frozen Mixed Berries
  • Apples
  • Red Grapes
  • Sweet Potato
  • Celery
  • Cucumber

Healthy Fats

  • Avocado
  • Cheese
  • Almond Milk
  • Nuts and Seeds
  • Hummus
  • All-Natural Nut Butters
  • Olive Oil
  • Grass Fed Butter

Fat-Loss Meal Plans


  • 2-3 Whole Eggs
  • 1 cup Berries
  • ¼C of Avocado or 2TBS of Cheese

    Berry Blast Smoothie 
  • 1 cup Almond Milk
  • 1 scoop SFH vanilla protein powde
  • 1 cup frozen mixed berries
  • ¼ C avocado

    Breakfast Burrito 
  • Low carb tortilla
  • 2 organic eggs
  • 1 Chicken sausage patty or link 
  • 2TBS shredded cheese


  • 4-6 oz Chicken Breast
  • 1/2C Edamame
  • ½ Sweet Potato
  • 1tsp butter or EVOO

    Buffalo Tuna Salad 
  • 2 oz tuna
  • 1TBS mayo 
  • Hot sauce 
  • 2 cups mixed greens
  • 1 Babybell Cheese


  • 4-6 oz Baked or broiled fish
  • 2C mixed greens
  • 1C cucumbers
  • 1/2 C tomatoes
  • ¼ C mushrooms
  • 2 TBS sunflower seeds
  • onions and peppers
  • 1 TBS EVOO based dressing

    2C Spaghetti Squash 
  • ¼ C Sauce
  • 4 Turkey Meatballs
  • 2C mixed green salad
  • 1 TBS EVOO based dressing


  • 2 large Celery Sticks 
  • 1TBS all natural peanut butter

    Cucumber Turkey Stacks 
  • 1 cucumber sliced lengthwise into 6 slices
  • 1oz swiss, 3 oz deli turkey
  • 2 TBS hummus

  • 1 cup plain Greek Yogurt 
  • 2 TBS crushed peanuts 
  • ¼ cup thawed frozen mixed berries mixed in

Ready to improve your nutrition?

Having a tough time navigating what to eat, when, and how to better plan your meals to reach your goals?

Then you're going to LOVE our Nutrition Coaching Program starting May 1st! 

Register before April 10th and save 15%!

[Click the green button below to reserve your spot]

Our Next Nutrition Coaching Group Starts May 1st!

Register NOW and save 15%!

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