High FAT Meal Plan to Burn Fat

By Joanna 03/07/2018 In
Lunch / Dinner
Meal Plans

If you’re someone who has been on a low fat diet because you believe that eating FAT will make you FAT. Hear this, eating adequate amounts of GOOD fats can help you to burn fat even faster. 

The trouble is that nowadays, our diet consists mainly of BAD fats such as trans fat and vegetable fats that have been refined, which can lead to obesity and all sorts of other issues. 

On the other hand, the GOOD fats such as unrefined animal fats, fats from fish, and fats from plants such as nuts and seeds are packed with heart healthy benefits.

This meal plan focuses on consuming higher fat and protein and low carbs,. Because you’re filling up on fat and protein, you’re more likely to feel satisfied and energised all day long, which will naturally have you  eating less.

Generally, the macronutrient ratio varies within the following ranges:

• 60-75% of calories from fat

• 15-30% of calories from protein

• 5-10% of calories from carbs


Let’s start with my favourite meal, breakfast. We’re making a Cheesy Mushroom Omelette. 

Mushroom Omelet

Ingredient (serve 1)

  1. 3 whole eggs - 216Cals, 18g Protein, 14.91g Fat
  2. 2 tbsps. Unsalted Butter - 204Cals, 0.2g Protein, 23g Fat
  3. ¼ cup Shredded Mozzarella Cheese - 85Cals, 9g Protein, 5.66g Fat
  4. ½ Red Bell Pepper, diced - 18Cals, 1g Protein, 0g Fat
  5. ½ cup Baby spinach - 5Cals, 0.43g Protein, 0g Fat
  6. ½ Yellow Onion, diced - 32Cals, 0.6g Protein, 0.04g Fat
  7. 1 cup Mushrooms, diced - 16Cals, 2.2g Protein, 0.2g Fat
  8. Salt and pepper


  1. Saute the mushrooms, bell pepper and onion in a nonstick pan with 1 tbsp butter, seasoned with salt and pepper over medium-high heat about 3-4 minutes or until softened. Add spinach; cook and stir until spinach is wilted. Set aside.
  2. Whisk the eggs with a fork until smooth and frothy.
  3. Next, melt 1 tbsp. butter in a non-stick pan. Then, pour in the eggs evenly.
  4. When the omelet begins to cook, sprinkle the vegetables and cheese on top.
  5. Using a spatula, carefully ease around the edges of the omelet, and then fold it over in half. When it starts to turn golden brown, remove the pan from heat and slide the omelet onto a plate.
  6. Serve hot with yoghurt and some green leafy vegetables.


You’re getting good fats from the butter and also cheese and good amount of protein from the eggs to kickstart your day.  

Total Calories: 576Cals

Total Fat: 43.8g

Total Protein: 31.43g

This is a very rich and filling breakfast which will last you till lunch time without the need to snack on anything. 


As for lunch, let’s whip up something really simple which you can pack and take out with you. We’re going to make Shrimp Avocado Salad with Feta.

Shrimp Avocado Salad with Feta Cheese

Ingredients (serves 2)

  1. 200g Shrimp, peeled - 210Cals, 40g Protein, 3.4g Fat
  2. 2 cups Baby Spinach -20Cals, 1.72g Protein, 0g Fat
  3. 2 Whole Eggs, sliced  - 144Cals, 6g Protein, 9.94g Fat
  4. 1 Avocado, diced -250Cals, 4g Protein, 23g Fat
  5. ½ cup Cherry Tomato, halved - 13Cals, 1g Protein, 0g Fat
  6. ¼ cup Feta Cheese, diced - 99Cals, 5.3g Protein, 7.98g Fat
  7. 1.5 tbsps. Butter - 153Cals, 0.15g Protein, 18g Fat
  8. Salt and Pepper to taste

Salad Dressing (serves 4)

  1. ½ cup Yoghurt – 75Cals, 5g Protein, 1.9g Fat
  2. ¼ cup Mint Leaves, finely chopped – 4Cals
  3. ½ cup Cucumber, finely grated – 16Cals, 0.35g Protein
  4. 2 tsps. Lemon Juice – 2Cals
  5. 1 Garlic Clove, minced – 5Cals, 0.19g Protein
  6. Pinch of Salt and Black Pepper to taste


  1. Let’s start by prepping the ingredients. I have about 200g of peeled shrimps, 2 cups of baby spinach, 2 whole eggs, sliced, 1/2 cup of cherry tomatoes, halved, and I’m going to dice 1 Avocado and about 1/4 cup of feta cheese. 
  2. Saute the shrimps in a nonstick pan with about 1.5 tbsps. of butter until the shrimps are cooked through, for about 3 to 4 minutes. Season with dried mixed herbs and salt & pepper.
  3. Set aside and allow the shrimps to cool down.
  4. Let’s prep the salad.
  5. On a bowl or plate, fill the base with baby spinach.
  6. Then arrange the shrimp, cherry tomatoes, sliced eggs, avocado on top of spinach.
  7. Top it up with feta cheese

Just look at the colours! It’s pretty and it’s making me hungry. I’m serving it with a side of Tzatziki dressing which is high in fat and protein. Each serving has 457Cals, 30.4g Protein, 31.4g Fat.

This salad is perfect to be eaten chilled, so prep ahead, and bring it out with you. 


As for dinner, let’s go with some Asian flavours.

Thai Fish Curry Infused with Coconut Milk

Ingredients (serves 2)

  1. 2 pieces of Mackerel fish - 460Cals, 41.7g Protein, 35.3g Fat

*you can choose any other white fish of your choice.

  1. 200ml Full Fat Coconut Milk - 316Cals, 3.3g Protein, 29.6g Fat
  2. 1.5 tbsp. Red Curry Paste - 22.5Cals, 0g Fat
  3. 1 Onion, roughly chopped  - 44Cals, 1.2g Protein, 0.1g Fat
  4. 1 cup Okra - 33Cals, 1.9g Protein, 0.2g Fat
  5. 1 Carrot, sliced - 25Cals, 0.6g Protein, 0.1g Fat
  6. 1 cup Baby Corn - 133Cals, 4.3g Protein, 1.64g Fat
  7. 1 Tomato, roughly chopped - 22Cals, 1g Protein, 0.25g
  8. Fresh Cilantro, chopped - 0.2Cals, 0g
  9. 1 cup Water
  10. Salt and Pepper to taste


  1. In a pot, cook the curry paste over medium heat very quickly for 1 minute or until fragrant. 
  2. The stir in the coconut milk and water. Gently bring to boil.
  3. Then add the fish, all the vegetables, and season with salt and pepper. Stir to combine and bring to a boil.
  4. Reduce the heat to medium-low and allow all the ingredients to simmer until fish is cooked through and vegetables are tender, for about 20 minutes.
  5. Don’t forget to stir occasionally. 
  6. Garnish with parsley and serve hot.


This is a one pot dish which is extremely easy to cook in large quantities for your family. It’s very rich in healthy fat from the coconut milk, you’re getting lean protein from the fish and a huge variety of vegetables. Each serving has 528Cals, 27g Protein, 33.5g Fat

Because this dish is made with coconut milk, it won’t keep well for long. Store in the fridge and consume within a day!


Here are 3 simple high fat, high protein dishes which you can incorporate into your diet. Don’t be afraid of eating fats, adding GOOD fats into your diet can help with your workout performance, build lean muscles, lose weight quicker and avoid any unwanted illnesses. 

Some of you might be really confused with all the different diet approach out there. Is there one diet that fits everybody? No. You have to find one that suits your lifestyle and goal. For me? I believe in balance and moderation. 

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