Health and Fitness Diet by
Healthy Smoothies

High FAT Meal Plan to Burn Fat (Breakfast, Lunch, Dinner Recipes)

SUBSCRIBE: | Follow my IG: Do 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!

This meal plan focuses on higher amounts of good fat and protein and lower 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.

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READ below for the recipes and steps.


Joanna is a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach, with over 8 years of experience.

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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

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 to Taste

Per Serving: 576Cals, 43.8g Fat, 31.43g Protein

1) Over medium-high heat, saute the mushrooms, bell pepper and onion in a nonstick pan with 1 tbsp butter for about 3-4 minutes.
2) Add spinach; cook and stir until spinach is wilted. Set aside.
3) Whisk the eggs with a fork until smooth and frothy.
4) Next, melt 1 tbsp. butter in a non-stick pan. Then, pour in the eggs evenly.
5) When the omelette begins to cook, sprinkle the vegetables and cheese on top.
6) Using a spatula, carefully ease around the edges of the omelette, and then fold it over in half. Serve hot.

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

Tzatziki 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

Per serving: 457Cals, 30.4g Protein, 31.4g Fat

1) Saute the shrimps in a nonstick pan with butter until the shrimps are cooked through, for about 3 to 4 minutes.
2) Season with dried mixed herbs and salt & pepper. Set aside and allow the shrimps to cool down.
3) Let’s prep the salad! On a bowl or plate, fill the base with baby spinach.
4) Then arrange the shrimp, cherry tomatoes, sliced eggs and avocado on top of spinach. Top it up with feta cheese.
5) Serve it with a side of tzatziki dressing.

1) 2 pieces Mackerel – 460Cals, 41.7g Protein, 35.3g Fat
*you can choose any other white fish of your choice.
2) 200ml Full Fat Coconut Milk – 316Cals, 3.3g Protein, 29.6g Fat
3) 1.5 tbsp. Red Curry Paste – 22.5Cals, 0g Fat
4) 1 Onion, roughly chopped – 44Cals, 1.2g Protein, 0.1g Fat
5) 1 cup Okra – 33Cals, 1.9g Protein, 0.2g Fat
6) 1 Carrot, sliced – 25Cals, 0.6g Protein, 0.1g Fat
7) 1 cup Baby Corn – 133Cals, 4.3g Protein, 1.64g Fat
8) 1 Tomato, roughly chopped – 22Cals, 1g Protein, 0.25g
9) Fresh Cilantro, chopped – 0.2Cals, 0g
10) 1 cup Water
11) Salt and Pepper to taste

Per serving: 528Cals, 27g Protein, 33.5g Fat

1) In a pot, cook the curry paste over medium heat very quickly for 1 minute or until fragrant.
2) Then stir in the coconut milk and water. Gently bring to boil.
3) Add 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. Don’t forget to stir occasionally.
5) Garnish with parsley and serve warm.

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  1. mmmm this is soooo yummy and thank you for promoting a balanced diet rather than only plants and lentils like a lot of other fitness people do to promote a vegan diet as the correct way to eat for everyone. Each to their own, but these recipes right here are truly for me!

  2. Hi Joanna, can you please guide us on how to maintain weight if we have hypothyroidism ? I am a vegeterian

  3. Hello, thanks for sharing these recipes. Are these meals that can be eaten in a day or spread out across different days? I ask because 5 eggs a day seems like a lot. Is it alright to eat that many?

  4. There is no need to do high/low diet anything – your body stores what you deprive. If you go low-fat, and eat a fat, it stores it until it knows that you are regularly eating the needed amount of fat to survive. If you go low-carb, and eat a carb, it stores it until it knows you are regularly eating the needed amounts of carbs to survive.

    Eating a balanced diet of HEALTHY sources of all the macro-nutrients your body requires prevents your body from going into "survival mode" because it knows you are able to survive, and will therefore burn unneeded sources of energy (stored energy, which happens to exist in fat cells and muscle fibres) rather than existing on what you ingest each day.

  5. Yeah impossible for me… Cheese (specially the healthy ones like mozzarella, parmesan, cottage), avocado, fish, coconut milk (eww) are expensive xD

    My diet has more carbs 😛 specially cuz i love vegetables and fruits (which are mainly carbs), which I accompany with protein and potatoes/rice (carbs).

    I’m having hard time putting fat in my diet… atm only have the ones from yogurt and eggs.

  6. Just unsubscribed. Your ridiculous. Didn’t even need to watch. You’re not a nutrition expert. You’re just parroting.

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