What should you actually be eating if your goal is to burn fat and build muscle?

Today I’ll give you two sample days of eating that can improve your body composition.

While workouts are a big driver of building muscle, today we’re focusing on the #1 variable for burning fat:
Your nutrition.

I spent years locked in with my workouts but never saw the changes I wanted in my body until I got consistent with my nutrition.

That’s the part most people don’t want to hear — because they think following a diet has to be hard or complicated.

I learned (through LOTS of trial and error) just how unnecessarily complicated most nutrition advice is.

I tried plenty of “guru” advice that sounded great but didn’t actually move me closer to my goals.

Through it all, I stumbled on a way of eating that’s simple and effective.

If your goal is to look, feel, and perform your best, there are just a few simple principles you need to master.

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The 3 Foundations of Successful Nutrition

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1. Consistent Calories

If you want to burn fat, you need to eat in a calorie deficit.
If you want to build muscle, you need to eat at maintenance or in a slight surplus.

Think of it like a financial budget:

• Spend more than you earn = debt
• Eat more than you burn = fat gain

Here’s a general starting point:

• Calories to Maintain Weight: Bodyweight × 15
• Calories to Burn Fat: Bodyweight × 12
• Calories to Build Muscle: Bodyweight × 18

(Remember: these are estimates — you’ll need to adjust based on results.)

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2. Prioritize Protein

Protein is the most important macronutrient when it comes to burning fat and building muscle.

Yes, carbs and fats matter.
But not as much as some people make it seem.

• Prefer higher fat? You can reach your goals.
• Prefer higher carbs? You can still reach your goals.

As long as calories and protein are set properly, you’ll make progress.

Protein:

• Keeps you fuller longer
• Burns more calories during digestion
• Supports muscle growth and maintenance

Target:
0.7–0.8 grams per pound of bodyweight.

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3. Fiber Focus

Fiber is crucial for:

• Gut health
• Blood sugar control
• Feeling full longer
• Sustainable fat loss

Simple rule:
Eat more real food.
More veggies and fruits, fewer processed foods.

Specific target:
14 grams of fiber per 1,000 calories you eat.

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So What Should You Actually Eat?

A lot of people say:
“Dave, that’s great… but what do I actually eat?”

Let’s walk through two very different but equally effective meal plan examples.

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2 Sample Fat-Burning Meal Plans

For these examples, here’s our imaginary client:

• 190 lb male
• 25% body fat
• Goal: Cut to 175 lbs while dropping 8–10% body fat (and building lean muscle)

Targets:

• Calories: 2,280/day
• Protein: 152g/day
• Fiber: 32g/day

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Example 1: Higher Fat, Lower Carb, Intermittent Fasting Style

Prefers:

• Higher fat
• Lower carb
• 2 larger meals/day
• Paleo-style foods

Meal Plan

• 7am:
  12 oz black coffee (single origin Ethiopian pour over)
• 10am:
  12 oz black coffee with a splash of half & half (helps curb hunger)
• 1pm (Meal 1):
  12 oz grass-fed ground beef
  1 full avocado
  Roasted carrots
  1 cup mixed berries
• 6pm (Meal 2):
  12 oz grass-fed ribeye
  1 small sweet potato (with butter)
  Roasted broccoli
• 7pm:
  3 squares of Ghirardelli dark chocolate (for dessert)

Daily Totals

• Calories: 2,205
• Protein: 147g
• Carbs: 114g
• Fat: 129g

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Example 2: Higher Carb, Lower Fat, Frequent Meals

Prefers:

• Smaller meals/snacks
• Higher carbs
• Managing a sweet tooth

Meal Plan

• 7am (Breakfast):
  ½ cup oatmeal + 1 banana + 1 tbsp peanut butter
  2 eggs
• 10am (Snack):
  Half serving of Greek yogurt + 1 scoop protein powder + ½ cup strawberries
• 1pm (Lunch):
  Salad with:
  • 6 oz chicken
  • 1 oz goat cheese
  • ½ peach
  • Homemade honey balsamic dressing
• 3pm (Snack):
  1 apple + 1 tbsp peanut butter
• 6pm (Dinner):
  4 oz lean ground beef
  ½ cup cooked rice
  ¼ avocado
  Steamed veggies
• 8pm (Dessert):
  ⅔ cup Ben & Jerry’s Chocolate Chip Cookie Dough ice cream
  (About 1/3 of a pint… probably less than most people eat. 🤫)

Daily Totals

• Calories: 2,195
• Protein: 151g
• Carbs: 204g
• Fat: 86g

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Final Notes on Setting Up Your Meals

• Starting calories are estimates.
  If you’re not losing weight, you’re either eating more than you think or your calories are set too high.
• Think about your calorie budget weekly, not just daily.
  A few cheat meals can erase 6 days of clean eating if you’re not mindful.
• Experiment to find your best eating style.
  Some people do better with fewer, bigger meals. Others prefer more frequent, smaller meals.
• Feeling stuck?
  Here are 6 simple ways to reduce calories without feeling miserable.

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Bottom Line

Following a diet doesn’t have to be complicated.
It doesn’t have to be restrictive.

You can enjoy foods you love — within reason — and still reach your goals.