Introducing the Fat Loss Meal Planner — a simpler way to eat for results

Most people don’t need another trendy diet. They need structure. And a plan they’ll actually follow.

My philosophy is rooted in consistency, simplicity, and clarity. Not extreme restriction or calorie obsession.

That’s why I built The Fat Loss Meal Planner — a custom GPT designed to help you build real meals that match your goals, your schedule, and your body.

It doesn’t spit out generic templates or send you down some 1,200-calorie crash-diet path. And it doesn’t care what’s trending on TikTok.

It uses a framework I’ve been refining for years that is built on protein-forward eating, macro awareness, and a system that adapts over time.

So what is The Fat Loss Meal Planner?

At its core: It’s a smarter way to structure your food.

You’ll start by giving it a few quick details:

• Your age, sex, weight, height

• Your activity level

• And your primary goal: fat loss, muscle gain, or maintenance

From there, the GPT uses a proven equation (the Mifflin-St Jeor formula) to estimate your calorie needs, then applies a 50/30/20 macro split (protein/carbs/fat) which is something I’ve used and adapted for years.

It builds daily meal plans around those macros, based on:

• How often you like to eat

• When you train (or don’t)

• Whether you’re dairy-free, gluten-free, or plant-based

• How simple you want to keep things

And it teaches as it goes — so the more you use it, the more you’ll understand why your plan is working, not just what to eat.

Why I built it

Because most people aren’t confused. They’re just overloaded.

Too many options, too many opinions, too many variables.

This tool doesn’t tell you what to think, it helps you test what works. It strips away the noise and gives you something you can repeat, adjust, and own.

And for me, it’s a way to give people access to the kind of structured, steady support I’ve spent years offering behind the scenes.

Who it’s for

The Fat Loss Meal Planner is built for people who:

• Want to eat clean, without obsessing over calories

• Are training consistently but not seeing the results they expect

• Are tired of re-starting new diets every 3 months

• Don’t want to weigh every gram — but do want to eat with purpose

• Are ready to simplify their routine and make it work long-term

If that sounds like you — it’s yours to try.

How to use it

Log into ChatGPT, go to the Explore GPTs tab, and search: The Fat Loss Meal Planner or click here to try it.

Start by saying:

“Make me a fat loss meal plan. I’m 35, male, 180 lbs, moderate training.”  Or “I feel bloated and I’m not losing fat — what should I change?”

Final thought

This isn’t a magic solution. It's a tool to help you get clear, stay consistent, and eat in a way that actually supports the body you’re trying to build.

If you’re curious — give it a shot. It won’t sell you anything.

It’ll just help you stop guessing, and start making real progress.

— Mike