The fat loss plan
Four meals. Prepped on Sunday.
the exact plan from the video.
- Calories
- 1,670
- Protein
- 162g
- Meals
- 4
- Prep day
- 1
The day
1,670 calories. 162 g protein.
Share of calories by macro
Meal 1 · First meal
The protein bowl
Thick, cold, 2 minutes. The day's biggest protein hit before 10 am.
01 / 03
02 / 03
03 / 03Share of calories by macro
What goes in
- Greek yogurt, 2%200g
- whey protein2 scoops
- banana1 medium
How
- 1
Mix
Yogurt in a bowl, both scoops in, stir hard until it's smooth and thick. A splash of water if it fights you.
- 2
Top
Slice the banana over it. Eat.
Made fresh each morning. Nothing to cook.
Meal 2 · Second meal
Chicken + sweet potato
The plate that carries the day: lean protein, slow carbs, greens.
01 / 03
02 / 03
03 / 03Share of calories by macro
What goes in
- chicken breast, raw weight200g
- sweet potatoes2 medium
- broccoli or green beans150g
- olive oil1 tsp
How
- 1
Season
Chicken on a tray, the teaspoon of oil, salt, pepper, paprika, garlic. Sweet potatoes halved beside it.
- 2
Roast
200°C for about 25 minutes, until the chicken is cooked through and the potatoes give to a fork.
- 3
Greens
Steam or boil the broccoli 4 minutes. Slice the chicken, plate it up or box it.
Cooked on Sunday, boxed for the week.
Meal 3 · Third meal · ideally pre-workout
Rice cakes, honey, salt
Fast carbs and a pinch of salt, 30–60 minutes before you train.
01 / 02
02 / 02Share of calories by macro
What goes in
- rice cakes2
- honey15g
- salta pinch
How
- 1
Drizzle
Honey across both rice cakes.
- 2
Salt
A pinch of flaky salt on top. The salt is the point: it helps your pump. Eat 30–60 minutes before you train.
One minute, whenever you need it.
Meal 4 · Last meal
Beef + potatoes
Red meat and real potatoes to finish. Full, and you're done.
01 / 03
02 / 03
03 / 03Share of calories by macro
What goes in
- lean beef mince, 10% fat170g
- potatoes200g
- olive oil1 tsp
How
- 1
Potatoes
Cube them, the teaspoon of oil, salt, roast at 200°C for 30 minutes alongside the chicken.
- 2
Brown the beef
Dry hot pan, break the mince up, salt, pepper, cumin, paprika. 8–10 minutes until no pink is left.
- 3
Box it
Beef over potatoes, lid on, into the fridge once it's cooled.
Cooked on Sunday, boxed for the week.
Sunday · 75 minutes
One prep. Whole week.
01 / 03
02 / 03
03 / 03StartOven on, 200°C
Cube the potatoes, halve the sweet potatoes, oil and salt. Both trays in.
+10 minChicken in
Seasoned breasts on their own tray. About 25 minutes.
+15 minBeef on the hob
Brown the mince in batches, 8–10 minutes each. Season.
+30 minGreens
Steam the broccoli for 4 minutes. Don't overcook: it reheats.
+40 minEverything out
Check the chicken is cooked through. Let it all cool for 20 minutes.
+60 minBox it
7 × meal 2, 7 × meal 4. Days 1–3 in the fridge, days 4–7 in the freezer.
14 boxes
Cooked food keeps 3 to 4 days in the fridge. Move tomorrow’s boxes from the freezer to the fridge every night.2
weigh it once on sunday. never guess on a wednesday.
The shop
One list. One trip.
Meat
Fridge
Fruit & veg
Cupboard
Plus your spices: salt, pepper, paprika, garlic, cumin.
Is 1,670 right for you?
For most men, it’s a deficit. Bigger, very active, or still hungry after week one? You need more.
This is the plan from the video, the same for everyone. Your numbers depend on your size, your training and how fast you’re losing. Setting them, and moving them every week, is what coaching is.
Want it built for you?
The plan is free. The numbers for your body aren’t.
Akram BenyahiaOnline Fitness Coach for Men90 days · 1:1 coaching
Build a body that reflects
your potential.
90 days of 1:1 coaching for men who work hard but still don't look the way they know they could.
Personalised training · Nutrition built around your life · Weekly 1:1 calls · Direct accountability
2 minutes · You'll know straight away
No payment required to apply.
Make ’em upset.
Follow Akram’s Mindset
- 1 USDA FoodData Central Nutrient values for every portion (whey: a typical 30 g scoop label).
- 2 USDA FSIS Leftovers and food safety: cooked food keeps 3 to 4 days in the fridge; freeze what you'll eat later.
- Calories are 4 per gram of protein and carbs, 9 per gram of fat. Chicken and beef are raw weights; yogurt is 2%, mince is 10% fat, 1 tsp of olive oil in each cooked meal. Not medical advice.