Best free custom fat loss bodybuilding meal plans

Instant fat loss fitness meal plan!

(no account necessary)

Current Weight: (kgs or lbs)
Current Height: (cm or inches)
Current Age:
Number Meals/Day: meals/day
Your Goal:
Weeknight sleep: hrs/night
Weekly Cardio:*
* Do not count lifting weights or walking in these hours, only strenuous cardio like running, swimming, and jumping rope.    
Current Bodyfat: (measure/estimate) %
Predicted Muscle Gain: (help)

custom Fat Loss bodybuilding meal plan

Best Fat Loss Meal Planner

Successful weight loss programs require hunger management, or more to the point hunger avoidance.  If you are ever hungry when attempting to lose fat, you will fail.  You might do fine for a week or even a month, but at some point, your pent up deprivation will rear its ugly head in a binge that will probably undo all your fat losses so far.  This is NOT healthy nor does it work. You need to employ hunger management techniques to insure you are *never* hungry if you are going to be successful at long term weight loss.   When it comes to weight loss goals HUNGER = FAILURE.  

How to manage your hunger

Successful fat loss requires all of the below and the instant meal planner on this page will make sure you do it right!
  1. By setting your caloric target correctly!!! Use at most a 25% caloric restriction.  Using any more than not only will increase the amount of muscle you lose but also lead to hunger and eventually a binge-failure.  The meal planner here will insure you set your calories correctly. If you dont, your fat-loss rating will suffer.
  2. By choosing a healthy meal plan! Virtually none of the fad diets are healthy.  In my opinion, if every single meal does not have a large portion of vegetables then it is not healthy.  All the meals you get here will fill you up and you will never be hungry!
  3. Quality of what you eat is more important than the macros!  Just because on paper a Hostess Twinkie with a scoop of protein power has better macros does not it is nutritionally superior to a plate of steamed vegetables and three eggs.  
  4. Stop thinking 'snack'.  There is no such thing as a snack, everything is a meal, and everything has to fit into your nutritional plan.  If you find yourself hungry between meals then add an additional meal to your daily meal plan!  Its that simple.  If its too hard logistically then tell the meal planner you want 3 meals but if its too much food for you, feel free to put part of it back in the fridge to eat in a few hours as a 'snack'.
You CAN gain muscle and lose fat at the same time and I will show you how. Common wisdom is that you have to gain some fat to gain muscle, its the whole bulking and cutting mentality. I’m here to tell you its wrong, at least for most people. Because of many peoples unrealistic expectations about adding muscle they come to the incorrect conclusion that you can’t gain muscle while losing fat.  
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A perfect fitness meal plan in seconds!

Over 2.5 million meal plans made for people serious about their bodybuilding, fat loss, performance, fitness, and health has made us experts in meal planning. What started as a tool for Scooby to cut for his men's physique competition and prepare for his Half Ironman has become the most trusted meal planner for athletes and fitness minded people worldwide.
  • Optimized for max muscle gain and strength gain.
  • Tailored to your precise metabolic rate
  • Choice of keto, low carb, carb-cycling, bulking, cutting, vegetarian, &vegan
  • Weight, LBM, and bodyfat prediction charts
  • Easy to make, tasty meals
  • Set caloric goal to bulk, cut, or recomp
  • Guaranteed to avoid hunger even when dieting
  • One click shopping list
  • Free meal kit delivery service

Its totally free, so what's the catch?

The absolute best meal plans in terms of muscle gain, strength gain, and health are totally free. Free users can make optimal meal plans using keto, low-carb, carb-cycling, medium-carb, bulking, fat-loss, vegan, and vegetarian nutrition types and can make either day meal plans or week meal plans. You can print meal plans, make shopping lists, and order all the dry goods from Amazon in a single click. So why on earth would you pay? We hope you don't! With paid accounts, the feature you get is the ability to edit the meal plans and create your own meal plans. What we have found is that when most people edit meal plans to be more to their taste, they replace vegetables, fruits, and minimally processed foods with less healthy foods leading to inferior meal plans in terms of ability to gain muscle and health. We provide you with both the carrot and the stick for motivation: the absolute best meal plans are completely free but to modify them to suit your tastes, you have to pay.

Why CustomMealPlanner is best for athletes/bodybuilders

CustomMealPlanner was written by athletes, for athletes. Competing bodybuilders, triathletes, runners, and men's physique competitors. We provide the optimal nutrition for you no matter how active you are or what your goal is. We take the guesswork out of both bulking and cutting. The last thing you want to have to do as a powerlifter or bodybuilder is to do a panic starvation diet at the last minute to make your weight class because you will lose all kinds of muscle. With the bodyfat charts provided with every meal plan you can see exactly when you will achieve your target bodyfat and get sixpack abs.


Similarly, we take the guesswork out of bulking also. If you have a good idea what your muscle gain rate will be, we can tell you exactly what kind of caloric surplus you should be running and the weight charts make this clear. Below is an example of a weight chart showing both scale weight and LBM: