Four simple meals could make reaching 12% body fat feel almost effortless.
In a recent YouTube video, a popular online fitness coach revealed exactly which dishes anchor his own cutting phases.
Most clients at Fit Lab, his coaching business, receive this same lineup.
Spoiler: nobody needs hours at the stove.
One evening trick might even silence late-night snack cravings.
Here is the full daily blueprint.
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Why Boring, Repeatable Meals Win
The coach insists nutrition drives results far more than most lifters admit. His own estimate lands at 90 to 95 percent, though that figure is a coaching rule of thumb, not a measured split.
Training still matters for muscle and shape. Still, a calorie deficit remains the non-negotiable piece for losing fat.
I’m a firm believer the nutrition needs to be repeatable, structured, similar day-to-day. The more variety that you create, the harder it’s going to be.
Strict repetition is not meant to last forever. It simply gets someone lean quickly, after which eating more freely becomes possible.
Meal 1: Overnight Oats for Lasting Fullness
Oats earn top billing here. Whole oats, he argues, are a whole food, not some ultra-processed villain.
Why soak them overnight? Volume. Chilled oats feel bulkier and keep hunger away longer than a regular hot bowl.
- Oats: roughly 50 to 100 g, depending on diet phase
- Protein: one scoop of favorite powder
- Extras: Greek yogurt, berries, a spoonful of peanut butter
- Payoff: potentially 40 to 50 g of protein
You do not need to avoid carbohydrates. Absolutely not necessary to get lean.
Training first thing? Skip oats beforehand, since they digest slowly. Train fasted or eat fruit, then enjoy oats post-workout to stay satisfied until lunch.
Meal 2: Chicken and Rice (the Fun Version)
Not the boring boiled chicken with no flavor and freaking brown rice. Not that type at all. The fun type.
Flavor is the secret. Marinate chicken breasts in a favorite rub, such as a Peri-Peri or smoky barbecue blend, then cook a kilo in the air fryer for the week.
- Chicken: about 200 g breast per day
- Rice: microwaveable pouches for speed, or boil your own on a tighter budget
- Sauce: Nando’s or Frank’s hot sauce rather than mayo or sugary sweet chili
- Greens: a handful of spinach for micronutrients
He pegs the total at 500 to 600 calories and 40 to 50 g of protein. Sauce calories vary by brand, so check labels, though he calls the Nando’s option “like 15 calories per 20 mil.”
Meal 3: Lean Beef Mince Bowl
Red meat is fine, he says, but fattier steaks pack extra calories. His pick: 5% fat beef mince, which delivers 5 g of fat per 100 g.
I’m not saying foods that are high in fat bad for you. I’m really not. But what I’m also saying is that you have to be conscious around how many calories you’re consuming every single day.
Brown the mince in low-calorie spray oil. Season with paprika, onion powder, garlic, or add tinned tomatoes for a quick chili.
Pick a Carb Partner
- Wraps: low-calorie, minimal-ingredient options for a taco-style bowl
- Microwaveable rice: the effortless route
- Potatoes: 200 to 300 g of air-fried wedges, with slightly more prep
- Veg: asparagus, broccoli, or green beans on the side
Expect roughly 500 to 600 calories and 50 to 60 g of protein, depending on portions.
Meal 4: The Yogurt Bowl That Tames Evening Cravings
The evening time is, in my opinion, the most challenging time for most people because this is where they want to get the biscuit tins out, they want to eat loads of chocolate, they want to basically kind of cheat on their diet.
His solution is a high-protein dessert that works in front of the TV. Fat-free skyr or Greek yogurt forms the base, saving calories for tastier fats elsewhere.
- Yogurt: 200 to 300 g of 0% fat
- Fat source: about 20 g of dark chocolate or peanut butter
- Berries: 100 g, a high-volume, low-calorie carb
- Finish: a drizzle of honey, plus whey if protein needs topping up
Add vanilla or chocolate whey and 30 to 40 g of protein lands in the bowl. Anyone lactose intolerant or yogurt-averse can swap in another high-protein, low-calorie option.
We’re not eating for health necessarily. This is obviously a healthy, nutritious diet plan, but we’re not looking for optimal health here. We’re actually looking for making sure we’re in a calorie deficit.
That framing deserves nuance. Fat still supports hormones and absorption of certain vitamins, which explains why his plan keeps peanut butter and dark chocolate in the mix.
The Protein Math Behind the Plan
Add everything up and protein stacks fast. His per-meal estimates total roughly 160 to 200 g daily.
Guys say it’s hard to get 180 g of protein in per day. It’s not hard. If you set your nutrition up like that, you’re going to do it really easily.
Actual totals shift with portion sizes and brands, so weigh food and read labels. Individual calorie and protein needs also differ by body size, activity, and goals.
How to Keep It From Getting Stale
- Rotate carbs: rice, wraps, or potatoes
- Change marinades: new rubs transform the same chicken
- Swap sauces: keep them low-calorie
- Rely on convenience: an air fryer and a cupboard of microwaveable rice cut kitchen time
His closing pitch is blunt: keep meals on repeat, and the path to 12% body fat becomes routine instead of a grind. Simple wins.
