This time of year sooo many people really dial it in as the warm weather approaches. I've gotten a lot of the same questions so I wanted to throw together a general guideline to kickstart your nutrition journey. The portions I have included are solid for women so I suggest men add 30-50% of what I have included below.
Fat Loss Post-Workout Meal Plan
Assuming your goal is moderate calorie deficit and you're training 4–5x/week (adjust for size/activity level):
Post-Workout Meal (Immediately After Training)
- Protein Shake + Fruit
- 1 scoop whey or plant-based protein (~20–25g protein)
- ½–1 banana or ½ cup berries
- Optional: Add 1 tsp creatine or cinnamon
Why: Fast-digesting protein + carbs replenish glycogen, support recovery, and keep insulin sensitive post-workout.
Post-Workout Solid Meal (Within 60–90 min)
Example Meal 1:
- 4–5 oz grilled chicken breast
- ½ cup cooked brown rice or quinoa
- 1–2 cups steamed broccoli + zucchini
- 1 tsp olive oil or ¼ avocado
→ Est. Macros: ~350–400 cal | 35g protein | 25g carbs | 12g fat
Example Meal 2:
- 3 egg whites + 1 whole egg scrambled
- 1 slice sprouted grain toast or ½ small sweet potato
- Handful of sautéed spinach and mushrooms
- Side of ½ cup berries
→ Est. Macros: ~300–350 cal | 25–30g protein | 20g carbs | 10g fat
Weekly Rotation Tip:
To keep it interesting, rotate proteins (chicken, turkey, tofu, shrimp, egg whites), veggies, and spices (garlic, paprika, lemon, curry) — keeps fat loss sustainable.
Our registered Dietitian Olivia Thiel (othiel@foundry13detroit.com) is happy to answer any other questions you have! Don't be afraid to reach out.
