5-Day Diet Plan for Fat Loss & Muscle Gain

 

5-Day Diet Plan for Fat Loss & Muscle Gain

If you're looking to burn fat while building lean muscle, your diet must support both goals with high-protein meals, balanced carbs, and healthy fats. Below is a simple, effective 5-day plan that combines clean eating with smart nutrient timing.

✅ Daily Guidelines:

  • Eat 4–5 meals/day (every 3–4 hrs)

  • Include 25–30g protein per meal

  • Focus on whole foods: lean meat, fish, eggs, legumes, veggies, fruits, whole grains, nuts, seeds

  • Drink plenty of water

  • Pair with strength training and 7–8 hrs sleep

🍽️ 5-Day Meal Plan

Day 1

  • Breakfast: Eggs + oats + berries

  • Lunch: Chicken breast + brown rice + veggies

  • Snack: Greek yogurt + banana

  • Dinner: Salmon + sweet potato + greens

Day 2

  • Breakfast: Protein smoothie + toast

  • Lunch: Turkey wrap + salad

  • Snack: Cottage cheese + apple

  • Dinner: Tofu stir-fry + quinoa

Day 3

  • Breakfast: Veggie omelet + whole-grain toast

  • Lunch: Grilled fish + rice + broccoli

  • Snack: Protein shake + nuts

  • Dinner: Lean beef + mashed sweet potato + spinach

Day 4

  • Breakfast: Overnight oats + peanut butter + banana

  • Lunch: Chicken quinoa bowl

  • Snack: Boiled eggs + fruit

  • Dinner: Lentil soup + salad

Day 5

  • Breakfast: Yogurt parfait with chia + berries

  • Lunch: Tuna salad + whole-grain bread

  • Snack: Protein bar

  • Dinner: Grilled tofu + rice + vegetables

💡 Final Tips

Stay consistent. Train regularly. Adjust portions based on your calorie needs. With the right balance of nutrition, exercise, and recovery, you'll burn fat and build muscle efficiently.

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