6, 5, 4, 3, 2, 1…FAT LOSS!

The countdown begins with this simple 6-step meal plan

We only have a few more months until we strip down for summer! As you know, a good diet is paramount to helping us achieve our summer slimdown goals. However, what is a “good diet?” There are tons of different trendy “diets” out there for you to follow. Most will work IF you can stick with them long enough. However, I think we can all agree that is a big IF.


From my experience, a “good diet” helps you to reach AND maintain your goals. If you can’t wait for your diet to be “over” so you can eat, chances are that you will regain the weight after reaching your goal. (Been there a few times myself!)

Also, a good diet should help you to feel at your best— more energized all day, satisfied, clear headed and happy. What’s the point of looking good if you’re a total grump, right? Sufficient nutrients and calories help to facilitate feeling great.

A good diet should be easy to implement. Complicated recipes and food prep are not something that most of us can maintain.

Finally, a good diet should provide structure so that you have accountability— but you shouldn’t feel like you’re in jail. If it does, your instinct is to want to break out and binge!


Taking the key components for a good diet, I developed this simple and easy approach for managing your nutrition. It provides you a solid framework while still giving you choice. It allows you to eat from all food groups, so you don’t feel deprived or “in jail.” Also, the nutritional diversity will keep you feeling as good as you want to look.

So, if you’re looking to tighten up your body and your diet this summer, give my COUNTDOWN TO FAT LOSS a try. Before you know it, you’ll be rocking your swimwear with confidence and shining as bright as the summer sun!

To start your countdown to fat loss, just meet the following six nutritional targets daily:


Hunger is often confused for thirst. Staying hydrated will not only control your hunger, but it will assist with digestion, keep you energized and support your metabolism.

5…SERVINGS OF LEAN PROTEIN (25 g per serving)

Protein will help you build a toned physique, power up your metabolism and keep you feeling full.

Example approx. 25 g servings: 3 oz. chicken or turkey breast, 3 oz. lean beef, 4 oz. white fish, 4 oz. tuna, 1 scoop protein powder, 1 cup egg whites, 8 oz. plain Greek yogurt
400 – 750 calories* (approx. 125 grams of protein)

4… SERVINGS OF VEGETABLES (½ cup cooked or 1 cup raw)

Don’t get stuck in a vegetable rut. Mix it up and have fun with your veggies!

Some of my favorites: asparagus, broccoli, Brussels sprouts, cauliflower, mushrooms, onions, peppers, tomatoes, spinach, green beans, zucchini and squash

80 – 150 calories* (approx. 40 grams of carbs)


Don’t be afraid of carbohydrates— carbs help to fuel your muscles and your metabolism! The key is to eat them unprocessed and complex (high in fiber, slow digesting).

Example approx. 25 g servings: ½ cup of rolled oats, ½ cup rice, 4 oz. sweet potato, 4 oz. red potatoes, ½ cup quinoa, ½ cup beans (lentils, black)

300 – 400 calories* (approx. 75 grams of carbs)

2…SERVINGS HEALTHY FATS (15 g per serving)

Healthy fats not only help with weight loss, but they also decrease inflammation, keep hunger at bay, improve your mood and support your hormonal system.

Example approx. 15 g servings: 3 oz. avocado, 1 tbsp oil (olive, macadamia, walnut, coconut, flax), 23 raw almonds, 2 tbsp all natural almond butter

240 – 300 calories* (approx. 30 grams of fat)

1…SERVING OF FRUIT (20 g of carbs per serving)

A little bit of fruit each day allows you to garner the rich vitamins, nutrients and fiber from this food source without stalling your fat-loss efforts.

Example approx. 15 – 20 g servings: 1 small apple, 1 small pear, 1 cup berries, ½ pink grapefruit, 1 cup cherries, 1 small banana

80 – 120 calories* (approx. 20 grams of carbs)

*Variation based on the protein, fat and carb content of each food source.

Countdown to Fat Loss Meal Plan

Follow the plan as written below, or use it as a template to create your own!

Meal 1 1 cup egg whites
½ cup of mushrooms and peppers
1/2 cup oatmeal
12 almonds
1 protein
1 vegetable
1 starchy complex carb
½ fat
Meal 2 1 medium apple
1 tbsp almond butter
1 fruit
½ fat
Meal 3 4 oz. white fish or tuna
1/2 cup quinoa
1/2 cup zucchini
1 protein
1 starchy complex carb
1 vegetable
Meal 4 3 oz. turkey breast
½ cup green beans
4 oz. sweet potato
1 protein
1 vegetable
1 starchy complex carb
Meal 5 3 oz. chicken breast
1 cup spinach
1 tbsp EVOO
1 tbsp. vinegar
1 protein
1 vegetable
1 fat
Meal 6 (or post-workout shake) 1 scoop Myofusion Pro Protein Powder 1 protein

– If you are losing more than 2 lbs per week on this plan, add 200 calories each day by increasing each of your 3 carbohydrate servings by 15 grams (i.e. 40 grams per serving).

– To find out the macronutrient breakdown of various foods, try utilizing a calorie count website or mobile device app.

Push Toward Your Best
Whatever it is you want— start now. You owe it to yourself. Even if it’s the smallest step, make something happen today. If you don’t, you will find yourself wishing and wanting rather than striving and arriving.

Keep pushing— your best is waiting.

Your Best is presented by Gaspari Nutrition.

Jaime Baird

Jaime Baird is the Online Editor-in-Chief of FitnessRx For Women and IFBB Bikini Pro. Her life’s mission is to help others, especially women, achieve their best in health and life.

Find more of Jaime on:

Muscular Development
Jaime's Website

For sponsorship, appearances etc: Fitness Management Group