Crush Your Resolution: 4 Week Fat Burning Meal Plan

Week 1 Meal Plan Continued >>

Day 4 Breakfast: Strawberry Oatmeal Delight

• 3/4 cup cooked oats
• 1 scoop strawberry protein powder (or other flavored powder)
• 1 cup of sliced strawberries
• 1/2 cup of banana

Day 4 Lunch: Chicken and Red Onion Quesadillas with Side Salad

• ¼ cup red onion, thinly sliced
• 1/3-cup balsamic vinegar
• 1/4-cup low-fat cheddar cheese
• 1 large boneless chicken breast, cooked and shredded
• 2 high-fiber whole-wheat tortillas
• Combine onions and vinegar in bowl and marinate for 5 minutes. Drain the onions and set aside
• Spray a large skillet with non-stick cooking spray, and heat over medium heat. Add onions, and cook until onions have softened, about 5-7 min. Transfer to bowl and set aside.
• Place tortillas in a large nonstick skillet over medium heat (they will overlap). Warm for about 45 seconds on each side.
• Sprinkle cheese on each tortilla. Cover cheese with the shredded cooked chicken and top the chicken with the marinated onions.
• Fold the tortillas in half, press gently with a spatula to flatten, and cook for about 2 minutes, until the cheese begins to melt. Flip the quesadilla and cook for another 1-2 minutes, until the second side is golden brown.
• Serve with side mixed green salad and 1 tbsp. light dressing

Day 4 Dinner: Spicy Chicken Sausage and Whole-Wheat Penne

• 1 low-fat chicken sausage
• 1-cup chopped mushrooms and red pepper
• ½ cup whole-wheat penne
• ¼ cup tomato sauce
• 1 tsp. red pepper chili flakes
• Spray skillet with non-stick cooking spray and sauté pre-cooked low fat chicken sausage, mushrooms, and red-bell pepper in pan.
• Toss over cooked pasta and tomato sauce
• Service with side mixed green salad and 1 tbsp. light dressing. 

Day 5 Breakfast: Very Berry Parfait

• 1/2 cup low fat Plain Greek Yogurt + ¼ cup low fat Vanilla Greek Yogurt
• ½ cup blueberries
• ½ cup cherries
• ½ cup blackberries
• ¾ cup high-fiber cereal (suggested: Go Lean Vanilla Almond Crunch)
• Layer yogurt, fruit, and cereal and enjoy!

Day 5 Lunch: Greek Bowl

• 4-6 ounces cooked lamb, cut into cubes
• 1 tsp. olive oil
• ½ tsp. chopped fresh garlic
• ½ tsp. oregano
• ½ red pepper, diced
• ¼ cup cherry tomatoes, halved
• 2 tbsp. low fat feta cheese
• Salt and pepper to taste
• 1 whole-wheat high-fiber pita
• Combine all ingredients in bowl. Serve with whole-wheat pitas and F-factor Tzatziki sauce
• F-Factor Tzatziki sauce: ¼ cup plain Greek yogurt, ½ cucumber diced, lemon juice, minced parsley and dill, salt and pepper to taste

Day 5 Dinner: Salmon with Mixed Vegetable Quinoa

• 6 ounces baked salmon, seasoned with salt, pepper, and fresh lemon juice
• ½ cup cooked quinoa with 1-cup sautéed mixed vegetables

Day 6 Breakfast:  Oatmeal Blueberry Pancakes

• SERVES: 6
• 2 ½ cups old-fashioned oats
• 6 egg whites, beaten
• 1-cup skim milk
• 2 tsp. oil
• 1 tsp. baking powder
• 1 tsp. vanilla extract
• 1 tsp. cinnamon
• ½ cup unsweetened applesauce
• 1-cup blueberries
• Non-stick cooking spray
• Blend all ingredients (except Blueberries) in blender until fairly smooth (normal pancake mix consistency). Then gently fold blueberries into mixture
• Heat skillet to medium heat, then coat with nonstick cooking spray.
• Pour ½ cup batter onto the skillet to form each pancake. Cook, flipping once so that each side is a golden-brown color. 

Day 6 Lunch: Turkey Chili Rice Bowl

• Nonstick cooking spray
• ½ cup lean ground turkey breast
• ¼ cup chopped onion
• ½ cup canned red kidney beans, drained
• ¼ cup chopped red tomato
• ½ cup water
• ¼ cup chopped green pepper
• 1 tsp. chili powder
• ¼ cup brown rice
• Low fat grated cheddar cheese (optional)
• Cook rice as instructed, set aside
• Spray small saucepan with non-stick cooking spray, and add ground turkey, onion and cook until turkey is brown.
• Add remaining ingredients and bring to boil. Reduce heat to low and simmer until chili is thick. Add rice and serve with low fat grated cheddar cheese if desired.

Day 6 Dinner: Steak and Potatoes

• 5 ounces seasoned cooked skirt steak
• 1 small baked potato with 2 tbsp. non-fat sour cream and chives
• 1 cup steamed broccoli

Day 7 Breakfast: Breakfast Burrito

• 2 eggs + 2 egg whites
• 1/4 cup black beans, rinsed
• 2 tbsp. chopped red onion
• 1 small jalapeño, seeded, minced
• 2 tbsp. low fat shredded Mexican blend cheese
• 1 tsp. hot sauce
• Salt and pepper to taste
• Non-stick cooking spray
• 1 high-fiber whole-wheat tortilla
• Combine, onion, jalapeño, and hot sauce in bowl
• Spray skillet with non-stick cooking spray and heat over medium heat. Cooks eggs and season with salt and pepper. Stir in black beans and cheese
• Remove from heat and fill tortilla with egg mixture. Top with onion, jalapeño, and hot sauce mixture and roll into a burrito. Serve with salsa on side

Day 7 Lunch: Salad Bar

• Mixed Greens
• Mushrooms, tomato, broccoli, artichoke, beets, hearts of palm, asparagus, cabbage
• ¼ cup butternut squash
• 1-ounce almonds
• 1 serving grilled chicken
• Toss together with 2 tbsp. lite balsamic vinaigrette and serve with a few whole-wheat high-fiber crackers.

Day 7 Dinner: Chicken Tenders with Tangy mustard dipping sauce

• ½ pound chicken tenders
• ½ tsp. paprika
• 2 tsp. salt
• 1 tsp. pepper
• 1/3 cup sliced almonds
• ¼ cup high-fiber Kellogg’s bran buds
• Sauce:
• ½ cup orange juice
• 3 tbsp. Dijon mustard
• 1 ½ tablespoons honey
• ¼ cup water
• Preheat oven to your broil setting (around 400-450 degrees)
• In a shallow dish, mix together the paprika, salt, pepper, and almonds
• Coat each chicken breast fillet with almond mixture and place onto a Pyrex dish that has been sprayed with nonstick cooking spray.
• Place chicken in oven for about 15-20 minutes, turning once halfway through to brown on both sides
• While the chicken is cooking, prepare the dipping sauce: In a small bowl, whish together the orange, juice, mustard, honey, and water until sauce is smooth.

Weekly Eating Plans >>

GROCERY LIST

WEEK 1 (Days 1-3)

WEEK 2, 3, 4 Substitutions