NATIONWIDE DELIVERY
(888) 767-6325
(888) 767-6325
SPARTAN MEAL PREPS | FREE NUTRITION GUIDE
CUTTING & FAT LOSS MEAL PLAN
Your daily guide to smarter nutrition, consistent eating habits, and sustainable weight-management progress.
Recommended Starting Calories
MEN 1,500–2,000 Calories per day
WOMEN 1,300–2,000 Calories per day
These are general starting ranges from the Spartan Meal Preps guide, not personalized calorie prescriptions. Your ideal intake depends on age, body weight, height, activity level, and individual needs. Both men and women may lose weight while eating 2,000 calories daily if that intake creates a calorie deficit. Lower calorie targets may not be appropriate for everyone.
DAILY PROTEIN GOAL 0.7–1g per lb of body weight
A training-oriented protein target intended to support muscle maintenance during fat loss. Individual protein needs may vary.
Your Daily Meal Plan & Schedule
Your meals, shake, and any snacks should fit within your total daily calorie goal. You do not need to consume the maximum calories listed for every meal.
01
UPON WAKING
Protein Shake + Fruit
1 scoop of protein powder with berries or a banana.
Approx. 150–350 calories
02
MEAL 1
Spartan Breakfast
Your coach-curated Spartan breakfast.
Approx. 300–550 calories
03
MEAL 2
Spartan Lunch
A balanced, protein-rich lunch to support your daily goals.
Approx. 300–550 calories
04
MEAL 3
Spartan Dinner
Finish your day with a satisfying, portion-controlled dinner.
Approx. 300–550 calories
05
1–2 HOURS BEFORE BED
Hot Lemon Ginger Tea
An optional caffeine-free evening beverage to help you unwind.
The original Spartan guide included digestive enzyme tablets with meals. These supplements are not routinely necessary for everyone. Use them only when appropriate for your individual needs.
Smart Snacks & Filler Calories
Fill Your Remaining Calories Wisely
If you need additional calories to reach your daily target, choose snacks that complement your meals and provide useful nutrients.
Protein Shakes Protein Bars Fresh Fruit Trail Mix Greek Yogurt Nuts & Seeds
Pay attention to portions, ingredients, and total daily intake. Choose snacks that fit your nutrition goals.
Optional Intermittent Fasting
Fasting Window
12–16 HoursA period without calorie-containing foods or beverages. Water and unsweetened, calorie-free drinks may be suitable.
Eating Window
8–12 HoursConsume your planned daily meals and snacks during this period while meeting your calorie and protein needs.
Intermittent fasting is optional and is not required for fat loss. If you choose to fast, schedule your protein shake inside your eating window rather than automatically upon waking. Fasting may not be suitable for everyone, including people who are pregnant, have a history of eating disorders, or use certain medications.
Proper Hydration
Hydration Is Key
½–1 Gallon DailyThis is the hydration range from the original Spartan guide, approximately 1.9–3.8 liters. Individual fluid needs vary based on activity, climate, diet, and health conditions.
Drink regularly throughout the day and avoid forcing excessive water intake.
TRACK YOUR PROGRESS
Build healthy habits and monitor your progress with our free 4-Week Wellness Tracker.
GET YOUR FREE WELLNESS TRACKER →LET US HANDLE THE MEAL PREP.
Stay consistent with delicious, chef-prepared meals designed to simplify your nutrition routine.
ORDER YOUR WEIGHT LOSS MEAL KIT NOW →PERSONALIZED NUTRITION SUPPORT
Every fitness journey is different. This guide provides a starting point to help you reach your goals. For more personalized calorie recommendations, meal planning guidance, or help adjusting your nutrition to your lifestyle and fitness goals, contact the Spartan Meal Preps team. We're here to help you stay consistent and get the most out of your meal plan.