Beach body fat-loss meal plan

Advice
8 Jan 2010
Burn fat and look great

Go shirtless with confidence this summer with a bit of help from our month-long fat-loss plan.

Whether you want to look lean and trim or show off your hard-earned muscle, you'll need to burn off any excess fat before you've got a torso you can be proud to display. This meal plan, devised by personal trainer Sion Colenso, will help you shed that unsightly flab by cutting your calories to around 1,600 a day. There's no need to worry about losing your muscle, though, because it includes plenty of protein – which has the useful side effect of making you feel fuller for longer.
 
Monday
Breakfast: Porridge with skimmed milk. 1 chopped banana.
Snack: Smoothie: blend 25g whey protein, 2 oranges, 50g blueberries, 50g blackberries, ½ a banana and water.
Lunch: 90g sardines with lemon juice on 2 slices of wholemeal toast.
Snack: 10 radishes with balsamic vinaigrette.
Dinner: 100g chicken salad with walnuts.
Daily total: 1,581 calories, 117g protein, 200g carbs, 32g fat
 
Tuesday
Breakfast: Smoothie: blend 25g whey protein, 300ml skimmed milk, 100g strawberries, ½ a banana, 1tsp flaxseed oil.
Snack: 90g mackerel. 1 slice of wholemeal toast.
Lunch: Turkey salad sandwich on wholemeal bread. 1 orange.
Snack: 1 mashed banana.
Dinner: 120g fillet steak with spinach and 2 grilled tomatoes.
Daily total: 1,611 calories, 127g protein, 205g carbs, 31g fat
 
Wednesday
Breakfast: 4 scrambled egg whites, 2 rashers of bacon and 2 slices of wholemeal toast.
Snack: Blueberry swirl.
Lunch: Smoothie: blend 25g whey protein, 80g raspberries, 80g blueberries, 50g blackberries and water.
Snack: 100g low-fat cottage cheese and pineapple.
Dinner: 120g chicken and vegetable stir-fry. 70g brown rice.
Daily total: 1,621 calories, 126g protein, 201g carbs, 33g fat
 
Thursday
Breakfast: 45g oats with 300ml skimmed milk and 1tsp honey. 1 cup of green tea.
Snack: 1 orange.
Lunch: Grilled chicken (100g) salad sandwich on wholemeal bread.
Snack: Smoothie: blend 25g whey protein, 80g raspberries, 80g blueberries, 50g blackberries and water.
Dinner: 120g tuna steak with stir-fried broccoli, green beans and spinach with sesame seeds and oil. 70g brown rice.
Daily total: 1,615 calories, 123g protein, 202g carbs, 30g fat
 
Friday
Breakfast: Smoothie: blend 25g whey protein, 300ml skimmed milk, 100g strawberries and ½ a banana.
Snack: 1 apple.
Lunch: 1 can of tuna with beetroot.
Snack: Mixed nuts, raisins and cranberries.
Dinner: 120g salmon with stir-fried broccoli, green beans, red peppers and spinach with sesame seeds and oil. 70g brown rice.
Daily total: 1,609 calories, 121g protein, 203g carbs, 30g fat
 
Saturday
Breakfast: 45g oats with 300ml skimmed milk and 1tsp honey.
Snack: 150g raw carrots and hummus.
Lunch: 100g tuna, cherry tomatoes and beetroot.
Snack: Smoothie: blend 25g whey protein, 80g raspberries, 80g blueberries, 50g blackberries and water.
Dinner: 120g grilled haddock with new potatoes and peas.
Daily total: 1,613 calories, 121g protein, 210g carbs, 30g fat
 
Sunday
Breakfast: 4 scrambled eggs on 2 slices of wholemeal toast. 1 grapefruit.
Snack: Smoothie: blend 25g protein, 300ml skimmed milk, 50g blueberries, 50g blackberries and ½ a banana.
Lunch: Tuna (100g) sandwich on wholemeal bread. 1 pear.
Snack: Fruit and nut bar.
Dinner: 120g chicken and vegetable stir-fry with a red pepper, sesame seeds and oil. 70g brown rice.
Daily total: 1,620 calories, 124g protein, 218g carbs, 33g fat

Disqus - noscript

if you don't like some of the foods suggested what do you replace it with

I am desperate to lose weight. Gaining a lot of muscle is not really all that important for me right now but will be in the future. My main concern is losing the weight i've gained these past few years. Im 23 and have an unsightly body.
Will this diet work for me if i incorporate a good cardio regeme?
and certain foods there like the sardines and the walnuts etc what can i replace those with? with equal value?

The main thing you need to do is eliminate as much sugar fro your diet as possible. This includes sugary drinks, cereals with added sugar as well as the more obvious things such as cakes and pastries. Avoid foods branded as low-fat because they will likely be crammed full of sugar (even if you can't obviously taste it). Combine this with some form of intense exercise (e.g.sprint intervals) two to three times a week and you should see the weight start to disappear. Good luck!

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