Crush Your Resolution: 4 Week Fat Burning Meal Plan

Week 1 Meal Plan >>

Day 1 Breakfast: Triple Berry Medley Smoothie

• ½ cup blueberries
• ½ cup raspberries
• ½ cup strawberries
• ½ banana
• ½ cup high-fiber cereal
• ½ cup low-fat plain Greek yogurt
• 1 cup 1% or skim milk
• 1 scoop whey protein powder
• ½ cup ice cubes
• Blend until smoothie is formed

Day 1 Lunch: Tropical Chicken Salad

• 1 large cooked chicken breast, shredded
• ¼ cup low fat cottage cheese
• 1/3 cup pineapple, 1/3rd cup mango
• 2 tbsp. chopped water chestnuts
• 2 cups spinach
• 1-ounce almonds
• A few slices of avocado 
• Serve with high-fiber whole-wheat crackers

Day 1 Dinner: Shrimp Stir-Fry

• ½ pound cooked shrimp
• ½ bag mixed frozen stir-fry vegetables
• 2 tbsp. low sodium soy sauce and salt and pepper to taste
• Toss all ingredients together in wok. Serve over ½ cup cooked brown rice.

Day 2 Breakfast: Spinach, Onion, and Feta Cheese Scramble on Whole-Wheat English Muffin

• 2 eggs + 2 eggs whites
• 2 tbsp. low fat feta cheese
• ¼ cup Vidalia onion, chopped
• ¼ cup fresh or frozen spinach
• 1 high-fiber whole-wheat English muffin
• Salt and Pepper to taste

Day 2 Lunch: Tuna fish roll up with Minestrone Soup

• 1 cup Minestrone soup
• 1 can of tuna (canned in water)
• 2 tbsp. low fat mayo
• 1 tsp. whole-grain mayonnaise
• Sliced tomato and lettuce
• 1 whole-wheat high-fiber wrap

Day 2 Dinner: Garlic Chicken

• 1 large chicken breast
• ¼ cup whole wheat bread crumbs
• 1/8-cup skim milk
• ¼ garlic clove
• 1 tsp. Tabasco and lemon juice
• Combine all ingredients in plastic bag. Toss chicken in bag and coat.
• Bake at 350 degrees for ~20 minutes
• Serve with:
• ½ cup whole-wheat couscous
• 1-cup zucchini/summer squash medley

Day 3 Breakfast: Peanut Butter & Banana Sandwich

• 2 slices whole-wheat bread (with at least 4g fiber per slice)
• 2 tbsp. peanut butter
• 1 sliced banana
• 1 tsp. drizzle honey
• Toast whole-wheat bread
• Spread peanut butter and top with bananas, drizzle with honey and enjoy

Day 3 Lunch: Chicken Pizza with Roasted Veggies

• 1 large chicken breast
• ½ cup tomato sauce
• ¼ cup shredded part-skim mozzarella cheese
• 1 cup chopped vegetables (broccoli, mushrooms, eggplant, zucchini)
• 1 tsp. red pepper flakes
• Salt and pepper
• Non-stick cooking spray
• Spray baking sheet with non-stick cooking spray
• Place chicken breast and vegetables on sheet
• Season with salt and pepper
• Spray vegetables with non-stick cooking spray
• Spoon tomato sauce on top of chicken
• Bake at 350 degrees for 20-25 min or until chicken is cooked through.
• When 5 minutes left, top chicken with cheese and let melt until finished cooking

Day 3 Dinner: Crunchy Baked Tilapia

• 6 ounces tilapia topped with 3 tsp. Kellogg's high-fiber bran buds cereal, baked
• 1-cup sautéed high-fiber vegetables (asparagus, broccoli, carrots)
• 1 small baked sweet potato

Weekly Eating Plans >>

GROCERY LIST

WEEK 1 (Days 4-7)

WEEK 2, 3, 4 Substitutions