Fat Loss Nutrition: Your Go-To Post-Workout Meal Plan

Fat Loss Nutrition: Your Go-To Post-Workout Meal Plan

Posted by kristine smith on

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.

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