Tom Venuto - Burn Fat - Fat Burning - Burn the Fat Inner Circle - Weight Loss Support Community - Burn The Fat ChallengeTom Venuto - Burn Fat - Fat Burning - Burn the Fat Inner Circle - Weight Loss Support Community - Burn The Fat Challenge
HomeContact UsDiscussion ForumsJoin NowManage Your AccountSite SearchMember Login
 Join Us
Become a member and gain immediate, unlimited access to our always updated vault of Fat-Burning resources!

Join Today!

 New Members Start Here
Burn The Fat 7 Day Quickstart
Website Orientation Tour
Burn The Fat Cheat Sheet
 Burn The Fat Body Transformation System
Burn The Fat Recipes
Burn The Fat Calorie Calcs
Burn The Fat Workouts
Burn The Fat Macro Calculator
Burn The Fat Foods
Burn The Fat Goal Success Kit
Burn the Fat Progress Charts
Burn the Fat Meal Planners
Burn The Fat Body Fat Book
 Burn The Fat Meal Planner
Meal Planner
Meal Planner Help
 DEPARTMENTS
Audio Coaching
Audio Interviews
Audio Success Stories
Body Composition
Burn The Fat Challenge
Burn The Fat Hall Of Fame
Calorie & Nutrient info
Cardio Training
Champion Interviews
Diet Programs
Download Library
Exercise Instruction
Expert Interviews
Fat Loss
Food and Nutrition
Meal Planning
Mind and Motivation
Motivational Wallpaper
Muscle-Building
Product Reviews
Science & Research
Success Stories
Supplement Reviews
Tom Venuto Interviews
Tools & Calculators
Weight Loss Scams
Weight Training
 Columns
Ask The Dietician
Book Reviews
Endurance Athlete
The Physique Artist
The Soapbox (Op-Ed)
The Weekly Muscle
Tom’s Bodybuilding Secrets
Mind Over Body

 PRODUCTS
Burn The Fat Products
 Body Fat Solution
 RESOURCES
Contact Us
Contributors
Discussion Forums
FAQ
Help
Member Profiles
New Member Orientation Videos
Site Search
Surveys
Manage Your Account
FREE Preview
home | Meal Planning
 

Here in the Burn The Fat "Meal Planning" department, you will find real world strategies to plan your daily meals. Whether your goal is fat loss, maintenance, or muscle-building you will find practical meal planning advice here.

The New Cheat Meal Manifesto: How To Eat Your Favorite "Junk" Foods Every Week, Or Even Every Day, Without Sabotaging Your Results
by Tom Venuto
The New Cheat Meal Manifesto: How To Eat Your Favorite "Junk" Foods Every Week, Or Even Every Day, Without Sabotaging Your Results Cheat meals have been a hot topic for decades, but with conflicting opinions online, an increasing number of self-proclaimed experts, and the popularity of "flexible dieting," how to cheat may actually be more confusing than ever. That makes now a great time to re-visit the cheat meal and spell out some winning strategies for how to do it right and warn you about the pitfalls of doing it wrong... . . . keep reading
How To Choose Your "Activity Factor" When Calculating Your Ideal Caloric Intake For Burning Fat (UPDATED)
by Tom Venuto
How To Choose Your "Activity Factor" When Calculating Your Ideal Caloric Intake For Burning Fat (UPDATED) Calculating your basal metabolic rate is easy enough because there are formulas (math equations) that make it simple and straightforward. But what about your activity factor? This is one part of customizing your calories that stumps a lot of people, who don't know how to rate their training and activity level and wonder if they got it wrong. Read on to learn about the nuances of the activity factor and discover tips for making the best calculation so you can start getting results right from day one... . . . keep reading
Top 10 Ways To Stay Motivated And Fit On the Road (The Burn the Fat Travel Challenge) - UPDATED!
By Tom venuto
Top 10 Ways To Stay Motivated And Fit On the Road (The Burn the Fat Travel Challenge) - UPDATED! I recently read two articles about travel fitness. One said that when traveling, you should keep up with 50% of your normal training; the other said to keep up with only one-third. Both were written by "respected" trainers. Both said you should NOT expect to keep up your regular exercise program when you're on the road. That struck me as lazy... and lame. When you travel, you can come home in BETTER shape than when you left if you accept my challenge and follow these simple steps... . . . keep reading
How to Count Calories and Create Meal Plans (Without Being Obessive-Compulsive)
By Tom Venuto
How to Count Calories and Create Meal Plans (Without Being Obessive-Compulsive) It's driving you INSANE! You're crunching your numbers to prepare your meal plans for the week, but no matter what you do, the calorie and macronutrient numbers aren't coming out right. You're not a newbie - you know what you're doing: There are supposed to be 4 calories in a gram of protein, 4 calories in a gram of carbs and 9 calories in a gram of fat, but your numbers never add up to that no matter how meticulous you are! What's going wrong, and how do you fix it? The answers in today's Burn the Fat Q & A column: . . . keep reading
What To Do When You Don't Know How Many Calories Are In Your Food: 4 Tips For Stress-Free Fat Loss
Tom Venuto
What To Do When You Don't Know How Many Calories Are In Your Food: 4 Tips For Stress-Free Fat Loss Dinner with friends, Holiday meals, airport eating, business lunches, and other restaurant meals... what they all have in common is: you've got no idea how many calories you're getting - and it's stressing you out! Will this kill your fat loss? Ruin your health? Sabotage your good eating the rest of the week? You can relax and laugh at these food worries when you follow my 4 simple tips... . . . keep reading
Burn the Fat Daily Meal Planner Spreadsheet (Downloads)
Burn the Fat Daily Meal Planner Spreadsheet (Downloads) This handy one-page spreadsheet gives you the perfect template for creating your own customized daily meal plans. The spreadsheet contains cells for the food item, quantity, size, calories, protein, carbohydrate and fat. Spaces are provided for meal subtotals and end of day totals. Excel and PDF versions for your convenience. CLICK HERE TO DOWNLOAD . . . keep reading
Should You Set Up Your Diet By Percentage of Total Calories or By Grams Per Pound of Bodyweight? The Top 10 Tips For Managing Macronutrients (Updated)
Tom Venuto
Should You Set Up Your Diet By Percentage of Total Calories or By Grams Per Pound of Bodyweight? The Top 10 Tips For Managing Macronutrients (Updated) In the latest Burn the Fat Q & A column, you'll discover the truth about how to set up meal plans based on the three macronutrients - proteins, carbohydrates and fats, including the top 10 tips for macronutrient management. If you follow these simple guidelines, you'll never be confused about crunching nutrition numbers again... (Updated!) . . . keep reading
Fine Tuning And Customizing Your Macros: A Case Study On Protein Grams And Percentages
By Tom Venuto
Fine Tuning And Customizing Your Macros: A Case Study On Protein Grams And Percentages What's more important, the percentage of protein or the grams of protein? Should you create your meal plans based on protein, carb and fat ratios or grams alone? Should you care about both? Is there one "holy grail" amount of these three macronutrients that works for everyone? These and many other vitally important questions are answered in detail in this new Burn The Fat Q & A about fine-tuning and customizing your nutrition numbers . . . keep reading
Early Morning Pre-Workout Nutrition: What Should You Eat Before Training At the Crack of Dawn?
by Tom Venuto
Early Morning Pre-Workout Nutrition: What Should You Eat Before Training At the Crack of Dawn? You've heard that pre-workout nutrition is important, just like post-workout. The problem is, what if you train at the crack of dawn in the morning, you have to get your workout done quickly and so you don't have time for a big breakfast, or you simply can't work out with a large meal sloshing around in your stomach? Read on in today's Burn the Fat Q & A column and discover the simple solution . . . keep reading
Snacking on a fat loss program - good or bad idea? (Updated)
By Tom Venuto
Snacking on a fat loss program - good or bad idea? (Updated) Is it a good idea to eat snacks on a fat loss program? Some people say it's a great idea to have healthy snacks throughout the day, while others claim that snacks will completely undermine your entire diet and exercise program. Which side is right? It depends! It is entirely possible that snacking could sabotage your fat loss goals, but if your snacking is done in a certain way, which meets the 3 "smart snacking" criteria, it could actually enhance your fat loss and make the process easier and more enjoyable... read on to learn more . . . keep reading
When Should You Re-Calculate Your Calories (TDEE)? (Updated)
By Tom Venuto
When Should You Re-Calculate Your Calories (TDEE)? (Updated) The amount of calories you need three months or six months from now may not be the same amount of calories you need today. Energy balance is dynamic - it's not a fixed number. This means that when you use those handy calorie calculators that tell you how much to eat to lose weight or maintain your weight, they may not be correct forever - especially if your lifestyle changes or if you lose a lot of weight. The big question then is, how often should you re-calculate your calories? . . . keep reading
Manage, Don't Micro-Manage, Your Macros: How To Easily Balance Your Proteins, Carbs And Fats
By Tom Venuto
Manage, Don't Micro-Manage, Your Macros: How To Easily Balance Your Proteins, Carbs And Fats I've seen people over-complicate the process of balancing protein, carbs and fat and slave over a spreadsheet for hours, but fine-tuning it to that level won't make much difference. Here's what you really need to know about easily balancing your protein, carb and fat ratios without becoming a "macronutrient micromanager." . . . keep reading
Breakfast: Still Fit For Kings?
By Tom Venuto
Breakfast: Still Fit For Kings? Eat breakfast like a king, lunch like a prince and dinner like a pauper." That aphorism has been around for more than half a century and "Breakfast is the most important meal of the day" became accepted as nutritional fact and best practice. It was also adopted by most of the bodybuilding and fitness community. In the last few years, some nutrition bloggers and authors took a 180, flipping to the opposite stance. Now, with yet another controversy raging, thousands of people are confused... . . . keep reading
How Do You Calculate Your Macronutrients Properly When There is Protein in Carbs and Carbs in Protein?
By Tom Venuto
How Do You Calculate Your Macronutrients Properly When There is Protein in Carbs and Carbs in Protein? Many "carbohydrate foods" contain protein. For example beans are relatively high in protein, wheat has protein and even your "high carb" morning oatmeal contains protein. Even stranger, some protein foods contain carbs (usually only in small amounts - but did you know there is even a trace of carbs in eggs?). How then, are you supposed to calculate your macros? Does the "carb protein" count, and what about the "protein carbs" Confused? Read on - there's a really simple answer... . . . keep reading
How To Measure For Success (Video Article)
By Scott Tousignant
How To Measure For Success (Video Article) Meticulous planning and tracking have been common characteristics of our many Burn The Fat success stories. These dedicated "burners" have set aside the guess work and traded it in for the detail oriented and precise nature of the Burn The Fat, Feed The Muscle nutrition program. The process of dialing in your nutrition has been described by many as, "A great education." This eye opening experience has heightened the awareness of your fellow burners, while empowering them with the personal responsibility to make wiser food selections in an effort to meet their daily caloric goals. This article will give you insights on how to 'dial in' your own nutrition plan . . . keep reading
Breakfast Is The Most Important Meal of The Day! MYTH or FACT? Special Research Report Reveals The Truth (UPDATED!)
By Tom Venuto
Breakfast Is The Most Important Meal of The Day! MYTH or FACT?  Special Research Report Reveals The Truth (UPDATED!) A national story published in the LA Times claimed that the most sacred nutrition rule of all - "eat breakfast because it's the most important meal of the day" - was a myth. In fact, PhD experts quoted in the story said it's actually better to skip breakfast! Thousands of confused readers were left wondering if their diets were all wrong. But were the reporters right or just starting controversy for ratings? Myth busting is a powerful strategy for attention mongering in the news. Slaughter a sacred cow? Even better! Here is the overwhelming scientific evidence that reveals the truth about breakfast, body fat and your health... . . . keep reading
More HeadlinesMore Headlines
 Tip of the Week
Download "The 5th Element: Missing Fat Loss Secret" now, FREE, and also get our Insider's newsletter, FREE

Your Name:
Your E-mail Address:

 Calendar
Burn The Fat Inner Circle Contest Calendar
 Discussion Forums2
• Old online burn the fat ebook and muscle failure
• Hi it's time for a change!
• Row's 2015 September sizzle
• Esteri's living the lifetime dream
• Ezbake's Visuation Pic
• Question from burn the fat book
• Big G's Ongoing Journey
• I am Moving!!!
• Butt-Kickers Just Do It
• Eat Clean, Train Hard, Enjoy the Process!
• Darly still wants to look gnarly on her Harley!
• Susan' Continuing The Challenge Journal
• Joe's Journey to Below 8%
• BSG's
• Cincal's "Stepping Outside the Comfort Zone" Progress Journal
• Portion Sizes


 Challenge Forums
• I'm getting it right this time!
• Jill's Summer Challenge 2015!!!
• Susan's 100 days of PURE focus!
• My name is Cori and I accept this BTF transformation challenge!
• Kicking Butt in 2015
• Wendy's Summer Challenge 2015
• Lil's Best Summer Ever
• Completed INDIVIDUAL Challenges enter into judging here (Summer 2015)
• Team 1 - Die Lard, Die HARD!
• Javier's Lean Summer 2015
• Team Mesomorphosis
• Completed TEAM Challenges enter into judging here (Summer 2015)
• Paula M. Burn the Fat Challenge Participant and 1 Million Step Challenge
• Mission: I M Possible
• The Cast-a-Weighs
• Bob's Butt Kicking Summer 2015
 TESTIMONIALS

Here's what people are saying about Burn The Fat and the Inner Circle...


"Tom Venuto is a credible, qualified professional who knows his stuff. More than that, he has a genuine concern for the people he's helping. His "Inner Circle" is a premier quality resource - well worth the money, and a benefit to anyone, anywhere, of any age who is trying to lose weight. I highly recommend it!"

Paul Crane, UltimateFatBurner.com

"I'll be at the Inner Circle forever. I dont think I'm every going away again. When I am there, I always feel really good, on top of the world. The people are so kind and helpful. I'm so very grateful to Tom Venuto and the whole family here in the Burn the Fat Inner Circle. This really has changed my life."

Dawn Williams
love your body challenge finalist
lost 200 lbs


"I just listened to the first "Burn the Fat Show" and this one 20-minute message is at the top of my list. I have motivational CD's and books coming out the wazoo and you've set a standard in your show that I look forward to listening to again and again. Keep up the GREAT work!"."

Steve Wiebusch

The support here is incredible for my morale. I'm excited about the inches I've lost. In the past when I'd get halfway there, I'd lose motivation and quit. I've never made it this far and still felt motivated to keep going. "

Rikki Fougere


"I have many people everyday ask me what my secret is and how I lost 137 pounds. I tell them the same thing - I use Tom Venuto's Burn The Fat - Feed The Muscle program and it all boils down to "How bad do you want it?"
Mike Ogorek



"I've been following the Burn The Fat recommendations and I now fit into a pair of jeans that I havent worn in a long time. The Salvation Army must love me these days, as I've liberated 12 clothes hangers and two shelves of oversized clothes since New Years!"
Sarah Cecile

To see more testimonials from Inner Circle Members Click Here!