This article presents a detailed science-based diet plan focused on fat loss, with all meals included. The plan is designed to optimize weight loss by prioritizing nutrient-dense foods and controlling calorie intake. It includes a morning routine with warm lemon water and green tea, followed by a breakfast of protein-rich foods like eggs and yogurt. Lunch consists of lean protein, vegetables, and healthy fats, while dinner includes a variety of lean proteins, complex carbohydrates, and vegetables. Snacks like fruits, nuts, and seeds are also incorporated throughout the day.