Diet plan for fat loss


There are multiple ways to create a diet plan.every institute has a slightly different approach to nutrition.This is more a text book style of diet plan according to TIESS (now TFA) institute

Client data

Age-36     sex-female

Weight-68kg                body fat(%)-30%

Calculating nutrition intake-Macro nutrients


Lean body mass-(100-30%)/100×68=47.6

Assuming she does weight training low intensity

Grams of protein=1.5xLBM=1.5×47.6=71.4gm

For fat loss add 20% extra ie=85.68=86gm/day


Protein<100 then carbs=protein

  1. 86 gms of carbs


Omega 9=15-20ml per day

Omega 3=4ml per day


We are going to give 5 meals to the client

Lets consider client workout from 10-11am

Post workout protein is 30gms

14gms distributed equally for rest 4 meals

Carbs distributed in tapered manner(high in morning,low at night)

Time Food item
8:00 2 whole eggs + 2 whole wheat bread slice
11:00(post workout) 50 gms chicken+ 1 bread slice+100 gms green salad
14:00 75gm paneer + 1/2 jowar/bajra roti
17:00 2.5 tbsp skimmed milk powder
20:00 50gms chicken+150gm leafy green salad


Oil-rice bran oil 15-20ml daily equally distributed

Flax/fish oil tablets-3-4gm daily

Water intake-3-5 ltrs per day equally distributed.