Crush Your Resolution: 4 Week Fat Burning Meal Plan

Substitutions for Week 2, 3, 4 >>

The following recipes are substitutions you can make at any time to Week 1's Meal Plan to keep each meal as exciting as the last.

Breakfast Substitutions:

Easy Eggs and Waffles

• Spray microwave safe bowl with non-stick cooking spray.
• Scramble 1 egg+ 2 egg whites, 1 tbsp. milk, and a little salt and pepper in bowl
• Pop in microwave for 1 minute and 30 seconds
• Serve with 2-toasted high-fiber high-protein frozen waffles topped with 1-cup berries

High-Protein and Fiber Cold Cereal

• Mix ½ cup low fat milk with 1 scoop of whey protein powder well, until smooth
• Add ¾ cup high-fiber cereal
• Add 1-cup berries of your choice

Open Faced California Omelet

• Scramble 2 eggs + 2 eggs whites, ¼ cup chopped tomatoes, 1 tbsp. low fat cheese
• Serve over 1 slice of toasted whole wheat high-fiber bread
• Top with sliced avocado
• ½ grapefruit on side

Lunch Substitutions:

Salad and Pizza

• 1 slice thin-crusted whole-wheat veggie pizza with grilled chicken
• Large mixed green salad with 2 tbsp. walnuts on side with 1-2 tbsp. light dressing

Salmon “Burger”

• 1 can salmon (in water) mixed with 2 tbsp. low-fat mayo, 2 tbsp. chopped onion, salt and pepper
• Topped with lettuce, tomato
• Served on whole grain bun
• 1/3rd cup 3-bean salad on side
• ½ cup steamed string beans

Roast Beef and Swiss on Whole-Grain Bread

• 3 ounces lean roast beef,
• 1 slice low fat Swiss cheese
• ½ cup grilled green peppers and onions
• 1 tbsp. low-fat creamy Italian dressing
• 2 slices whole-grain bread (with at least 4g fiber per slice)
• Serve with crudité (raw carrots, celery, broccoli) and 2 tbsp. fat free ranch dressing

Dinner Substitutions: 

Chicken Tacos

• 1 large chicken breast, cooked and shredded
• 2 tbsp. low fat shredded cheddar cheese
• 1 cup shredded lettuce
• ½ cup chopped tomatoes
• ½ cup black beans
• 2 tbsp. salsa
• 2 high-fiber tortillas
• Serve with side salad

Salmon Kabobs

• Chop 6 oz raw salmon in chunks
• Chop ½ red pepper and ½ red onion
• Arrange salmon, red pepper, and red onion on wet skewer
• Brush with 1 tbsp. olive oil and salt and pepper
• Grill until salmon cooked through and veggies soft
• Serve with ½ cup quinoa and ½ cup mixed vegetables on side

Turkey Dinner

• 6 ounces herb roasted turkey
• 1-cup sautéed broccoli and mushrooms
• ½ cup cubed sweet potatoes

Weekly Eating Plans >>

GROCERY LIST

WEEK 1 (Days 1-3)

WEEK 1 (Days 4-7)