Fat Loss Meal Plan

Hi my loves. Happy Monday! I have a treat for you all ( no tricks here; get it trick-o-treat? ) lol- anyway just being goofy.  

So anyway, getting down to business. I know that you all want to look great for this up coming Halloween. Nothing is worse than those unforgiving, skimpy Halloween costumes.  I am here with a diet plan for you all to adopt for the next couple weeks.  This will help you slim down, and show off those great abs at your next costume party. 

First you will need to calculate how many calories you need (BMR). You can calculate this by following my article "Know your numbers".  This should be your target calorie consumption.  From there you can adjust your portions to these meals to hit your desired calorie amounts.

Below you can find the diet:

DAY ONE
Meal Two: 1 protein bar (15 grams protein/20 grams carbohydrates)
Meal Three: 6 oz. grilled chicken, 4 slices fresh tomato, 2 pieces Melba toast
Meal Four: 1 medium peach and 12 almonds
Meal Five: 6 oz. baked tilapia, 1 cup butternut squash, 1 cup steamed asparagus
DAY TWO
Meal Two: 1 medium apple, 6 oz. nonfat Greek yogurt
Meal Three: 6 oz. tuna and 1 cup raw vegetables, 4 Tbsp low-fat raspberry vinaigrette dressing
Meal Four: ½ cup low-fat cottage cheese and 12 almonds
Meal Five: 6 oz. grilled salmon, 1 cup steamed green vegetable of your choice
DAY THREE
Meal Two: 1 protein bar (15 grams protein/20 grams carbohydrates)
Meal Three: 6 oz. turkey, 1 cup cooked quinoa
Meal Four: 12 unsalted cashews and 1 large plum
Meal Five: 6 oz. bison (buffalo) burger, 1 cup steamed spinach, 2 cups green salad, 4 Tbsp vinaigrette dressing
DAY FOUR
Meal Two: 1 scoop whey protein, mixed with 8 oz. skim milk (or water) and 1 cup fresh strawberries
Meal Three: 2 cups chopped lettuce salad with ½ cup chickpeas, 4 oz. chicken, 2 Tbsp low-fat dressing
Meal Four: 2 pieces string cheese and 12 almonds
Meal Five: 6 oz. baked cod, 2/3 cup cooked lentils, 1 cup steamed broccoli
DAY FIVE
Meal Two: 1 protein bar (15 grams protein/20 grams carbohydrates)
Meal Three: 2 cup lettuce, 6 oz. cooked shrimp, 2 Tbsp low-fat dressing, 2 pieces Melba toast
Meal Four: 1 cup cubed melon, ¼ cup unsalted walnuts
Meal Five: 6 oz. grilled lean sirloin, 1 cup acorn squash, 1 cup cooked couscous
DAY SIX
Meal Two: 4 Tbsp low-fat hummus, 1 cup raw vegetables
Meal Three: 6 oz. tuna, ½ pita bread, low-fat mayonnaise, 1 medium peach
Meal Four: 12 almonds, 6 oz. nonfat Greek yogurt
Meal Five: 6 oz. grilled chicken, 4 oz. baked sweet potato, ½ cup sugar snap peas
DAY SEVEN
Meal Two: 2 pieces string cheese and 12 almonds
Meal Three: 4 oz. chicken, 2/3 cup cooked brown rice
Meal Four: 1 scoop whey protein, mixed with 8 oz. skim milk (or water) and ½ banana
Meal Five: 4 oz. baked flounder, 4 tomato slices, 1 cup acorn or butternut squash

Enjoy!

X's and O's

-C
F.Y.I : One mini M& M's packet = 10 mins on the spin bike ;o