Fuel the Burn: Lean Meals for a Healthy Body

By David Sautter

It’s plastered on the front of every weight loss guide: Seventy-percent of the results that you see in a mirror are going to come from your nutritional choices. Sure, you’re sick of hearing it but that doesn’t make it any less true. If you want to trigger a high level of fat burning, you need to be at the top of your nutrition game. You need to know your daily caloric intake as well as what meals work with your body to burn fat.

Let’s review some easy-to-make meals that are delicious and support fat loss. You can pair these meals with the fat-burning workout from the first part of this series.

What’s Your Number? 

No, it’s not the most glamorous part of weight loss, but it’s essential: you need to figure out how many calories you should be eating per day in order to maximize your fat loss. You can’t assume the fewer the calories, the better. If you eat too few calories, your body will enter starvation mode and it will hold on to the fat you’re trying to burn.

Lucky for you, it’s the 21st century, you can simply use an online calorie calculator to determine your daily caloric number. Once you have that number, you can use a calorie-counting app such as MyFitnessPal to easily and quickly enter your daily meals.

Fat-Burning Breakfast 

You’ll want to start your day off with a meal that is packed with protein, complex carbohydrates, and healthy fats. Eggs are the perfect choice as they have been shown to support fat burning when combined with a caloric-deficit diet. Pair your eggs with oatmeal. I prefer to put a scoop of organic coconut oil, raw cocoa, and cinnamon in mine. 

Thermogenic Lunch 

Let’s keep the focus on quality protein and upgrade your healthy fat content. Wild-caught salmon is packed with heart and brain-healthy omega-3 fatty acids. The oil naturally found in salmon has been shown to significantly promote weight loss. For lunch, enjoy a three or four-ounce piece of salmon. With this, have dark leafy greens and quinoa salad topped with olive oil. 

Belly-Blasting Dinner 

The closer you get to bed, the fewer calories you should consume. Lean protein is one of the best and most proven ways to stay satiated from meal to meal while supporting the metabolic processes of weight loss. Some of the leanest protein you’ll find is in chicken breast, a fitness staple.

Have a four-ounce portion of chicken breast along with half of a cup of wild or brown rice. Season it to your liking – just skip the barbeque sauce or any other high-calorie sauce. Throw some mixed vegetables on the side as well.

Smart Snacks 

During the mid-morning and mid-afternoon, you’ll probably find yourself needing something small to tide you over until your next meal. Here are a few high-protein snacks to try:

  • Half cup of Greek yogurt with raspberries
  • Fat-free cottage cheese with a low-sugar fruit like blackberries
  • One ounce of turkey jerky
  • One ounce of pumpkin seeds with a few whole wheat crackers
  • Whey protein shake with chia seeds

What Is Your Favorite Fat-Burning Meal?

Do you have a go-to meal that helps you stay satiated while burning fat? What’s your favorite mid-morning snack to hold you over until lunch? Let us know!

No weight loss journey is complete without the proper thermogenic supplements. Stay tuned for more on that topic. 

The world’s most personalized pre-workout.
What is your stimulant tolerance?
no stims for me thanks
a standard energy drink or cup of coffee is enough for me
I drink multiple energy drinks or cups of coffee a day and/or I take pre-workout before the gym
I drink pre-workouts or energy drinks all day long
What is your goal?

Enhanced Performance
start a fitness program and/or take it to the next level

Weight Loss
fat loss and cutting

Muscle Growth
gain strength and size
Do you play collegiate or competitive sports?
Alpha Amino BCAA

Alpha Amino is the ultimate performance, hydration and recovery sports drink powder. Its premium formula is built on the power of amino acids and formulated with ingredients that promote healthy fluid balance. Alpha Amino has 14 Amino Acids including a well-studied 2:1:1 BCAA ratio. These Amino Acids support the body’s ability to fuel skeletal muscles, preserve muscle glycogen stores and reduce protein breakdown.

  • Performance BCAA’s with 0g Sugar
  • 14 Amino Acids
  • 5g BCAA’s in the clinically studied 2:1:1 ratio
  • Electrolytes for hydration
  • Zero Stimulants & Zero Sugar
C4 Sport

C4 Sport! If you are a collegiate athlete or play sports competitively, C4 Sport is the perfect pre-workout for you because it is NSF Certified for Sport. C4 will help you tackle your training in the gym and on the field.

  • Boosts energy + focus
  • Enhances muscular endurance
  • 135mg of caffeine
  • Contains CarnoSyn® Beta Alanine, an amino acid, patented and clinically studied form of beta-alanine that has been shown to support muscular endurance
  • NSF certification is trusted by the MLB, NFL, NBA, NCAA, and everyday athletes alike
C4 Original

C4 Original! This is our best-selling pre-workout with more than 1.3 billion servings sold! C4 Original is perfect for you if you are new to the pre-workout game or you are seeking a lower stimulant C4.

  • Perfect for energy, focus and pumps
  • Good if you’re at the start your fitness journey/want to step up your workouts
  • 150mg of caffeine

Pro tip: If you are just starting out on a pre-workout, take half a scoop to assess tolerance level.*

Also available in convenient, bottled, ON THE GO formula!

C4 Ripped

C4 Ripped! If your goal is to lose weight, C4 Ripped is the perfect pre-workout for you.

  • Helps you train harder while supporting your body’s ability to burn fat
  • Creatine-free
  • Includes ingredients like Green Coffee Bean Extract to support weight loss
  • 150mg of caffeine
  • L-Carnitine Tartrate
C4 Extreme

C4 Extreme! If you love energy drinks and are always on the hunt for higher caffeine levels, C4 Extreme is for you.

  • 200mg Caffeine Explosive Energy®
  • 2g CarnoSyn® Beta- Alanine
  • 1g Nitramax (NO3-C)™
  • 1g Creatine Nitrate (NO3-T®)
C4 Ultimate

C4 Ultimate! If you’re a seasoned gym goer who loves pre-workouts and you’re looking for a fully-loaded, high-impact pre-workout, C4 Ultimate has what you need.

  • The most powerful C4 created
  • Per scoop: 300mg caffeine, 6g Citrulline Malate, 3.2g of CarnoSyn® Beta Alanine, 1.5g Nitrosigine®, 1.5g Creatine Nitrate, plus a powerful blend of nootropics
  • Fully-loaded formula packs a heavy punch of ingredients for focus, endurance, and pumps to help push you to your ultimate limit
  • Formulated for the ultimate – not entry level

Also available in convenient, bottled, ON THE GO formula!

BCAA Sport

BCAA Sport! If you are a collegiate athlete – or play sports competitively, BCAA Sport is a perfect stimulant-free option for you, because it is NSF® Certified for Sport®! BCAA Sport supports all day hydration & recovery, to maximize your workout results

  • All Day Hydration & Recovery
  • Supports All Day Hydration & Recovery
  • Zero Stimulants & Zero Sugar
  • 4G BCAA’s, 2.25G Added Amino Acids, 2G Added Glutamine, and Added Electrolytes
  • NSF® Certified for Sport®

CN3&trad; combines 3 forms of Creatine into a stimulant-free 3-in-1 Creatine complex! Providing 6.25 total grams consisting of micronized Creatine Monohydrate, Creatine Nitrate, and Creatine Hydrochloride. CN3&trad; is an amazing product to be taken before, during, or after a workout. Looking to amplify Strength & Pumps? CN3&trad; has got you covered!

  • Strength & Pump Amplifier
  • Stimulant free
  • Includes Creatine Monohydrate, Creatine Nitrate, and Creatine HCL
  • Unflavored or flavored

Cellucor CLK® is a stimulant free toning and sculpting supplement built on the power of four all-star weight loss ingredients: CLA, Raspberry Ketones, Carnitine, and the latest in diet support; Slimpro®.

  • Stimulant Free Fat Loss
  • Stimulant free toning and sculpting formula
  • Powered by four ingredients to support weight loss
  • Can be taken standalone, or paired with C4 Ripped (C4 Ripped contains stimulants)
  • Raspberry flavored softgels

Share & Contribute

Do you have a story or would you like to be a contributor? We'd love to hear from you.

Learn How