Fat Loss Nutrition Made Easy

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Nutrition is one of the biggest factors to your success in reach your fitness goals.  I don’t care if it is losing fat, gaining muscle, or improving your performance if you aren’t eating right you won’t reach your full potential.

Nutrition also happens to be the toughest piece of the puzzle to get right for most people, especially busy people.   I completely understand where you are coming from too!   A lot of people think that it is easy to because I am in the gym to make sure I get my workouts in and eat right.  This isn’t the case all the time.  With me being on the road, having to meet deadlines and always being on the run makes it tough to fit in meals.

I am just as likely to not get in meals each day as each of you.   I don’t want to get up earlier than I already do to make a breakfast.  I don’t want to pack my meals for the day.    I have found a simple solution for all of you busy people, especially those that want to drop some unwanted pounds or maintain weight loss in a hectic time.

With meal plan you only eat two meals per day.  It can be any two meals, but for most people breakfast and dinner are the easiest to fit in to your schedule.  If that isn’t the case and lunch is easier that is fine just adjust accordingly.

For your first meal of the day you will eat a normal breakfast that fits the fat loss guidelines.  Protein, veggies and some fats should all be included.  A 3 egg omelet or scramble with some spinach and a little cheese will do just fine.    There are a lot of options that are available to you here, just pick one and eat it each day.

As you are making breakfast, or the night before, make a double serving of a shake.  You can get creative here and use numerous different recipes.   Here are a few of my favorites:

These recipes are variations or exact copies of John Berardi’s Super Shake Recipes from Precision Nutrition.  This is the resource we use for all of our nutrition coaching.

Almond Coconut Shake

1 scoop chocolate protein

1 cup almond milk (unsweetened)

6 Almonds

1 tbsp grated coconut

Splenda to taste

½ tsp almond extract

1 cup ice


Peanut Butterscotch Shake

1 scoop whey protein

½ cup low fat cottage cheese

2tbsp flax meal

1 tbsp natural peanut butter

1 tbsp sugar-free instant Jell-O pudding mix, butterscotch flavor

Splenda to taste

1 cup ice

¼ cup water


Chocolate Peanut Butter Shake

1 cup almond milk (unsweetened)

1 scoop chocolate protein

3 tbsp cocoa powder

½ cup low fat cottage cheese

2 tbsp natural peanut butter

1 ½ cups ice

Splenda to taste


Mixed Berry Shake (Best is used after a workout for fat loss)

1 cup frozen strawberries

½ cup frozen blackberries

½ cup frozen blueberries

½ cup non-fat Greek yogurt

1 scoop vanilla protein

1 cup ice

Splenda if needed


When you prepare your shakes for the day simply double the recipe and you can make two shakes.  This will get your through the day and you only have to prepare them one time.   Rotate the shakes or experiment with your own.  You can’t go wrong with using almond milk, protein powder, non-fat Greek yogurt, low fat cottage cheese, nuts or berries.  Heck it is even oaky to add in veggies.  If you have a good blender you won’t even taste the spinach and you will get you veggies in!

Note:  I hope to be able to release an awesome new product from Prograde to you soon, but I have to wait for their clearance.  They are making something that makes getting in your veggies as easy as possible.  I have tried it and it is amazing!

For your final meal of the day you eat a healthy meal that follows our compliance guidelines (salmon and asparagus, steak and broccoli, etc.).
It really can be that simple and this is a routine that I have been using over the past week to drop a ton of unwanted fat that I have accumulated over the past couple of months travelling.  I feel better, look better and best of all….. it is easy!

Stop in to grab your protein or go to http://forcefitness.getprograde.com to order your protein!

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  • Anon

    With all due respect, aren’t these recipes taken from John Berardi’s Precision Nutrition System?

    So shouldn’t he be given some credit in your blog posts?

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