Most fat-loss diets can be very restrictive and some are even dangerous for the body in the long run. That said, Brisbane-based dietician Leanne Ward attests otherwise, unveiling exactly the six meals she eats daily to shred unwanted fat from her body and she eats plenty alright!
She evidently eats clean, but that doesn’t mean that they are any less appetising and delicious. On Instagram, she details everything she eats when she aims to stay lean and while her meal plan probably wouldn’t work for everyone, it’s definitely worth trying out.
Here are two variations of how her fat-loss meal plan looks like, according to her Instagram posts:
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🙌🏼 DOUBLE TAP FOR FAT LOSS MEAL DIARIES 🙌🏼✖️ SAVE THIS POST ✖️I’ve had heaps of messages from you guys about meal plans for fat loss so here’s a documented version of the food I eat when I’m aiming to stay lean 🤗 I’m not saying this is how everyone should eat – I just wanted to give you guys an idea of what works for my body 😋 . . ❤️ Meal 1: 2 poached eggs, 1/2 avocado, a few cups of sautéed greens & 1 tablespoon crushed nuts with a drizzle of olive oil & lemon juice (low carb meal if I’m not training in the morning) + green tea . . 💙 Meal 2: 1/4 cup walnuts + some pineapple 🍍 Plus a coffee ☕️ . . 🧡 Meal 3: High fibre wrap with tinned tuna, cheese, boiled egg, lettuce & tomato. Black or herbal tea (no sugar) . . 💜 Meal 4: High protein dip (Chobani brand) with veggie sticks, a few crackers, a few olives & a few grapes – I actually couldn’t eat all this – it was too much 🤣 . . 💚 Meal 5: Baked white fish, grilled garlic prawns (7) and a large salad with cheese + a cup of green tea . . 💛 Meal 6: A Bulla frozen yoghurt ice block (less than 80 calories & so delicious!) 🍦 . . I hope you guys enjoyed the visual representation of my meals 😝 You’ll see that I never starve myself or restrict my calories too drastically. Also I don’t follow any crazy restrictions like eliminating carbs or fat or dairy or gluten etc ✖️ I believe in eating the rainbow, eating a large variety of foods daily & listening to your body 💕 The 80:20 approach has always been my favourite – If you make the basis of your diet whole foods then there’s always room for occasional treats too 🙌🏼🍦🥂😍 #fatloss #weightloss #bikini #mealdiaries #fuelyourbody . . . . . #fooddiary #mealprep #gains #mealdiary #girlsthatsquat #eatforabs #strongnotskinny #weightlossinspiration #eattherainbow #bikinibod #healthyoptions #mealplan #weightlossfoods #nourishyourbody #eatclean #foodlover #foodprep
Meal 1 – 2 poached eggs, 1/2 avocado, a few cups of sautéed greens and 1 tablespoon of crushed nuts with a drizzle of olive oil and lemon juice, and green tea
Meal 2 – 1/4 cup walnuts, some pineapple and coffee
Meal 3 – High-fibre wrap with tinned tuna, cheese, boiled egg, lettuce and tomato, with black or herbal tea
Meal 4 – High-protein dip (Chobani brand) with veggie sticks, a few crackers, a few olives and a few grapes
Meal 5 – Baked white fish, grilled garlic prawns (7), a large salad with cheese and a cup of green tea
Meal 6 – A Bulla frozen yoghurt ice block
Alternatively, here’s another variation:
Meal 1 – Smashed avocado on sourdough bread topped with chopped tomato, crumbled feta and a squeeze of lemon alongside a cup of green tea
Meal 2 – High protein Greek yoghurt with two tablespoons of granola with coffee
Meal 3 – Salad with tinned tuna, olives, cheese, lettuce, carrot and tomato with black tea mixed with milk (no sugar)
Meal 4 – Banana and 12 tamari almonds
Meal 5 – Salad with couscous and vegetable curry with chickpeas
Meal 6 – Fresh strawberries
Ward says, “You’ll see that I never starve myself or restrict my calories too drastically. Also I don’t follow any crazy restrictions like eliminating carbs or fat or dairy or gluten etc. I believe in eating the rainbow, eating a large variety of foods daily & listening to your body. The 80:20 approach has always been my favourite – If you make the basis of your diet whole foods then there’s always room for occasional treats too.”
She adds, “You’ll notice as I do more & more of these meal plans – I never eat the same thing day in or day out … you’ll see similar trends with my meals but never the exact meal plan replicated day in or day out 🙌🏼 Variety is key when it comes to fat loss – the body is incredibly smart & will soon adapt to any routine SO shake it up girl friend.”
Ward, who trains weights four times a week and sticks to two cardio days a week (either netball, HIIT and/or fasted cardio) also drinks fruit-infused water throughout the day to keep things interesting, aside from urging her followers to schedule workouts like you would for an important meeting and prepping meals to minimise eating out.
Losing weight doesn’t mean you HAVE to cut out yummy foods and we’re all for Ward’s meal plans!