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Crush Your Resolution: 4 Week Fat Burning Meal Plan

Did the holiday season add a little pudge to your waistline? Redeem yourself in the New Year with this fat scorching 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

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