Maintenance/Fat loss Menu Template

Calorie rations should be as following: 50% carbs, 30% protein, 20% fat.

Meal 1 – Lean Protein (small serving), Starchy carbs (large serving), Simple carb (fruit) or Fibrous carbs (vegetables)

Meal 2 – Lean Protein (medium serving), Starchy carbs (medium serving), Fibrous carbs (vegetables)

Meal 3 - Lean Protein (medium serving), Starchy carbs (medium serving), Fibrous carbs (vegetables)

Meal 4 - Lean Protein (large serving), Starchy carbs (small serving), Fibrous carbs (vegetables), good fats

Observations:

• We will discuss what a large/medium/small serving is in the next section of this chapter.
• You can lose weight even on the Maintenance Menu if you decrease calories appropriately.