I’m skinny fat and trying to slim down and tone up. I know that the toning will come from weights but overall fat loss comes from diet. How’s this?

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OP, I suggest calculating your TDEE, setting a target daily calorie intake that puts you into a deficit, and then see how the calories from the plan you laid out match up.

No one here can help you by just looking at that meal plan.

For me, if I stuck to that meal plan, I'd die. 😂 I consume 3.5 - 4K calories daily and have a protein heavy diet.

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It’s too hard to tell without knowing your height, current and target weight,age, RMR bf%, portion size, etc.,

For muscle growth you need protein. Big difference between one scrambled egg and 6 egg whites or 2oz vs 6 oz salmon. What’s in that protein shake? How much Greek yogurt? What are the macros coming out to based on the portion size? Almonds are nutritionally dense and great, but you can overeat on them and consume a lot more calories than you had intended.

If you are at a good weight, you’ll want to focus on maintenance caloric intake as others have said abs high protein. Your carbs look low but not likely low enough for Keto and if attempting keto you need good healthy fats. The only fat I see is almonds and salmon (maybe some oil with the scrambled eggs or the yolks). Try avocado.

My biggest concern is sticking to it. It looks pretty restrictive and if weight loss/cutting is not your goal I don’t want you to set yourself up for the F it’s and/or binge.

Think of it more of a long term lifestyle vs fixing something that’s broken. You’ll have an easier time sticking with it.

You didn’t mention bf % but unless you’re are accustomed to cutting/bulking - this is going to be a journey rather than 4-6 short weeks.

6 months of something you stick to and fuels your body with proper nutrition is so much better than an extreme diet that lasts for a week or two.

You’ve got this. Be gentle with yourself and set out goals you can stick to!

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Omg so nice!

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No sustainable long term, IMO

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Same. I’m 5’2”, 130 pounds and that is not enough to sustain me with a 3-4 week exercise routine.

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You shouldn’t eat salmon 7x a week.

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Salmon has one of the lowest contents of Mercury of all fish. It is still probably better to switch it up some. 2-4 times a week is fine. Tuna should only be eaten once a week.

Carbs won’t kill you…. I lost 10 lbs eating oatmeal everyday

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Oh of course. The sugar and fat content alone, not even factoring in simple vs whole carbs would do you in

This makes me kinda sad. This is no way to eat! Celery juice??? OP look up some recipes on Pinterest. There are tons of healthy foods you can make that are enjoyable

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Rounding back to say that I have never been a heavy eater! I typically snack, graze throughout the day on not so great stuff. I just don’t like big meals - never have. This is me making an effort to have healthier Whole Foods but please don’t be concerned lol

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Also add some whole grains in there like quinoa, steel cut oats, brown rice, farro etc. If you are female there’s no way you’ll get the carbs you need on that diet. Sweet potatoes are also good

You SOS need more soluble fiber…. Add avocado with eggs or add black beans as salmon side or oatmeal as a snack or flax bread with eggs. Sounds like you may need to add a few of these plus some more protein then focus more on heavy weight training at gym

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Hey if you like this food and it works for you all power to ya! I love my veggies and am pretty plant based but mine need to be cooked - both for taste and my stomach (except salads). If you’re changing your diet to include tons of fiber rapidly you might have a lot of digestion issues at first… not to deter you, just maybe do it slowly for you own sake 😅

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If you’re skinny fat, you’ll need to recompense. Focus on lifting often and heavy to turn that fat into muscle, in process you’ll lose fat too from caloric burn. Eat at caloric maintenance or just below, with healthy foods. Your foods here are all good, comes down to daily macro intake

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Try IF and eating only Whole Foods (tried to uncapitalize one million times but it’s not happening ... I don’t mean the grocery). Really simple way to nourish your body and aid digestion/more likely to be in calorie deficit. Everything else is just extra.

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Get more fruit in that plan, and what the hell is celery juice? Sounds awfulz

funny

How about you create a “balanced bowl” for each meal…protein, veggies, a carb and a fat.
I have a great nutrition coach, check out her website thelodownonfitness.com she is also on Instagram. I’ve known her personally for several years, great to work with.

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That’s actually my diet for the most part minus the popcorn and celery juice(?) and plus fruits like strawberries, bananas, a few other veggies like avocado and carrots, and a few other nuts like walnuts and cashews. If you know how to cook well it’s a great lineup and totally sustainable. I lift weights and I’m pretty ripped so I can vouch for it

Lol the celery juice is just another way for me to force some greens in and it’s been helpful with digestion. I was nervous about adding more fruit due to the sugar!

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Omg I love this!! OP I’m in a really similar position and I think that looks good. For me the main thing would be timing my workouts around the meals so I have enough fuel to workout and am not starving myself after. So maybe workout between the turkey and the protein shake (obviously with some buffer time in between)

Need more carbs! Pasta, rice, more protein as well especially if you’re in the gym.

Where’s the CHEESE?!

I don’t eat it lol. Makes me gag

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I would suggest creating a diet that your enjoy, so it can be sustainable. Working with RD, may be a couple of sessions would be worthwhile to nail it down.

Thanks all!

Take a look at Anthony’s information, if you’re really concerned about what foods you add/not add to your diet: https://www.medicalmedium.com

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