How to structure your week for fat loss without losing your life in the process.

And this is how we work within our coaching programme for clients who want to drop body fat and get leaner.

Most people don’t struggle with fat loss because they lack effort.

They struggle because it’s bloody hard to balance with real life.

> Busy job.

> Kids.

> Social plans.

> Low energy.

The goal is to create something that is both flexible and structured.

With a focus on the underlying habits, not just the numbers.

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You’ll understand:

• What on plan and off plan days actually are

• Why both are needed for fat loss

• How to structure your week

• What a realistic day of eating looks like

• How to balance progress with real life

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Because fat loss isn’t just about what works on paper.

It’s about what you can repeat.

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Why This Matters

You don’t live in a controlled environment.

You have:

• Work

• Family

• Social plans

• Busy weeks that don’t go to plan

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So if your approach only works in a “perfect” week…

It’s not going to last. That’s where most people fall off.

Being too busy, or giving up when it gets hard, just isn’t going to cut it.

You must expect and learn to navigate the weeks your brain wants to tap out.

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Instead, we build a system.

One that gives you:

• Structure when you need it

• Flexibility when you need it

So you can handle every type of week life throws at you.

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The Simple Framework

If you work with us, you know we keep things simple.

Your week isn’t the same every day. So your approach shouldn’t be either.

I’m shocked at how many coaches overcomplicate this. Throwing around words like metabolism, body type, or insulin.

You don’t need that.

You need:

> More movement.

> Consistent training.

> A sensible approach to your nutrition.

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We split the week into two types of days:

On Plan Days

Structured. Controlled. Fat loss focused.

Off Plan Days

Flexible. Social. Still mindful.

This is what allows you to stay consistent without feeling restricted all the time.

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On Plan Days (Fat Loss Days)

These are your foundation.

Typically midweek. Less social.

More routine. More control.

The goal is simple:

Create a calorie deficit you can stick to.

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Why We Structure These Days

You already make a lot of decisions every day.

What to eat shouldn’t be another stressful one.

So we simplify it:

• Repeatable meals

• Clear calorie targets

• Less guesswork

This reduces decision fatigue.

And makes consistency easier.

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What an On Plan Day Looks Like

We start with your calorie range.

Example:

Male, 220lbs, 5’11

8k steps per day. Training 3x per week.

Fat loss range: 1900–2500 calories

• Lower end → faster fat loss

• Higher end → slower, more flexible

This isn’t about hitting a perfect number every day.

It’s about staying within a range across the week.

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Example Day (Around 2200–2300 kcal)

Meal 1

~400–500 calories

Breakfast options:

• Eggs on toast + fruit

• Greek yoghurt + berries + honey

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Meal 2

~500–700 calories

Protein + carbs + veg:

• Chicken, rice, broccoli

• Tuna, potatoes, salad

• Beef mince, rice, mixed veg

• Chicken wrap + salad + fruit

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Meal 3 (Dinner – Flexible)

~600–800 calories

• Chicken curry + rice

• Spaghetti bolognese

• Salmon + potatoes + veg

• Stir fry with noodles

• Taco night

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Snacks

~200–300 calories

• Protein shake + fruit

• Yoghurt + berries

• Protein bar

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Liquid calories

~100–150 calories

Drinks:

• 2 x white americanos

• Water

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These stay consistent and focus on whole foods, protein, and hitting your fruit and veg intake.

I’m not going to tell you exactly what to eat.

You should choose foods that work best for you.

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Why This Structure Works

It gives you control early in the day.

So you can be more flexible later.

Dinner is where most people struggle.

Family meals.

More ingredients.

Different every night.

You don’t eat dinner in isolation.

You eat with your partner. Your kids. Your routine.

So trying to control that perfectly usually fails.

Instead, we control everything outside of dinner.

Because it’s easier to manage and doesn’t impact anyone else.

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Make It Easy to Follow

You don’t need constant variety.

You need repeatability.

Breakfast.

One or two go-to options.

Same for lunch.

This:

• Saves time

• Reduces decision fatigue

• Makes tracking easier

Then you keep dinner flexible.

It doesn’t have to be like this forever.

But it helps massively in the first phase.

And realistically, most people eat the same meals anyway.

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Why Off Plan Days Matter

Without them, most people burn out.

They:

• Get too restrictive

• Feel deprived

• Then overdo it when they finally relax

• And gain the weight back

Off plan days solve that.

They allow you to:

• Enjoy social events

• Eat more freely

• Take a break from structure

While still staying in control.

You’re not ruining progress.

You’re making the plan sustainable.

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Final Thought