Ripped – Fat loss meal plan with 1800 Kcal

"If It Fits Your Macros" (IIFYM)
"If It Fits Your Macros" (IIFYM)

Ripped – Fat loss meal plan with 1800 Kcal

The goals are strongly dependent on the daily calorie requirement.

Possible targets

  • fat reduction (with significantly higher calorie requirement)
  • muscle maintenance with simultaneous fat reduction (in case of a higher calorie requirement)
  • muscle build-up (for low calorie consumption, for example for small women)

Information about the meal plan

The 1800 Kcal have not been used to the full, so there is still room for discreet sauces with meals or one or two pieces of fruit in between.

The diet is divided into 4 meals, and lunch can also be divided into two equal portions to ensure a more even diet throughout the day to prevent hunger.

The calorie values are of course only guidelines and vary depending on the product, information about the actual calorie content can be found in the respective nutritional value table. Also, one should not overcharge because a natural calorie fluctuation is better for the metabolism.

The fat loss meal plan

“Ripped”meal plan1800 Kcal
kcalEW (g)KH (g)F (g)
In the morning
2 slices of protein bread (2x 60g)321.632.1612.7212
2 slices of chicken breast (2x 20g)428.40.40.8
Butter (spread, 10g)740.10.18.2
at lunchtime
Turkey breast (200g)2144802
Rice (60g)
Banana (medium size)1051.2926,950.4
in the afternoon
Nuts (50g)16014.47.5444.8
in the evening
Tuna (150g)169.53901.5
Corn (150g)1204.3516.22.85
Before sleep
Lean quark (500g)31060201
Total during the day:kcalEW (g)KH (g)F (g)

Written by Marcus

Fitness is not always easy and there is no perfect plan for everyone to stay fit for life. That is why I have set myself the goal of finding the most accessible way for people to build healthy lifestyles.