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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 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

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