Free Meal Plans To Lose Fat And Gain Muscle

Free Meal Plans To Lose Fat And Gain Muscle

Free meal plans to lose body fat and build muscles, you'll find many nutrition plans on the internet but most of the diet programs are not free they sell, but here you'll find all free programs like muscle building, fat loss, medical condition programs, etc. 

To achieve any fitness goals like muscle building, fat loss, etc. Nutrition plays the main role, your diet is the key factor for transformation. Without any nutrition plan, you can't achieve your fitness goals. So before setting your goals first you need to plan your meals.

But the majority of the people don't know how to make muscle building or fat loss diet plans according to your body type. 

So here I'm to help you out!

You don't need to prepper your plans if you don't have any idea, just follow the plan I'll give on this site. 

I poll was on my Instagram for both people for fat loss and muscle gain. After the poll answer comes 97% so I decided to give you guys free meal plans.

You Can Lose Body Fat 

Yes! You can lose your extra body fat, stomach fat by adding these fat loss meals. In this fat loss diet plan, I'm giving aprx. 1600 calories, but you need to calculate your daily intake calories first and then follow this plan. 

In this nutrition plan, I'm adding good quality healthy foods to give you macronutrients and micronutrients.

This is the well balanced free meal plans. 

After starting this diet program you need to do a workout because the workout is also important to lose body fat combining diet and workout you'll get a big benefit. 

Second Diet Plan For Muscle Gain 

In this program, I'm giving two plans, one for fat loss and one for muscle building I'm picking random calories for the diet plan.

So you need to adjust calories and macros according to your daily calorie intake. 

Look at this image, download it, and understand how to calculate your calories for this plan.

Free Meal Plans

Follow the exact steps I'll give on this image and follow this program for 12 weeks. 

No Meat 

I'm not adding any meat, chicken, and fish in this program but eggs are added. Because eggs are very important to get protein. 

During this lockdown, Covid-19 situation people don't want to eat these foods that's why I'm not adding any meat, chicken, and fish in this program but you won't eat then you can add in lunch or dinner meal to get more protein.


In the supplement, I'll add Whey Protein on this program to get high protein by adding just one scoop. You know that whey protein is the best protein supplement for muscle building or fat loss. 

It's loaded with complete protein and also provide BCAA and glutamine for fast muscle recovery and reduce muscle soreness after 24 hours.

Because of glutamine, glutamine is a non-essential amino acid that is important for faster muscle recovery. Your muscles sore when you can't give enough recovery for muscles. 

So adding Whey Protein after workout within 30 minutes gives many many benefits. But if you don't have whey protein or don't want to buy then eat a minimum of 5 to 6 boil egg whites.

I'm not adding a nutrition plan here I've attached the PDF below.

Free Meal Plans


In the PDF I'm adding both nutrition plan, calories, protein, carbs, and fat. How much calories you are eating per meal, how much protein, carbs, and fat you are eating per meal and in the overall program, all added in the PDF.


Now you got a diet program but what about the workout?  So don't worry you can follow any programs workout plan. Check out here!

Muscle Building

12 Weeks Ultimate Muscle:

Fat Loss 

Home Workout

Home Blaster:

Important Note:
  • If you have any health problems and you are taking any medication then consult with your doctor first before starting this diet plan or any programs.
  • Drink 3 liters of water a day.
  • Sleep 7 to 8 hours.
  • Dedication and consistency are key.