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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.

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)

 

 

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