If you’ve just set the goal to get lean and melt body fat, you must get your diet in order. Diet will account for up to 80% of the success you see with fat loss, and as many females know, it’s also one of the most difficult things to focus on.
You experience food cravings at a certain time each month and without a doubt have certain ‘attachments’ to some of your favorite foods.
Best of all, it will produce fast yet safe rates of weight loss that will get you feeling comfortable in your body.
Monday
| Breakfast | 6 egg whites
Salsa 1 tbsp olive oil 1 banana 1 slice of whole grain bread |
| Mid-Morning | ½ cup Greek Yogurt
1 cup blueberries 2 tbsp flaxseeds |
| Lunch | 3 oz chicken breast
1 small whole wheat tortilla Sliced veggies 1 tbsp olive oil salad dressing 1 orange |
| Mid-Afternoon | 1 scoop whey protein powder
1 apple 10 almonds |
| Dinner | 6 oz lean steak
5 spears asparagus 1 small sweet potato 1 tbsp olive oil 1 tbsp lemon juice |
| Before Bed | ½ cup low-fat cottage cheese
1 tbsp natural peanut butter |
Tuesday
| Breakfast | 6 egg whites
Salsa 1 slice whole grain bread 1 tbsp natural peanut butter 1 orange |
| Mid-Morning | 1 can of tuna
Celery and carrot sticks 1 oz cheddar cheese 1 slice whole grain bread |
| Lunch | 3 oz turkey breast
1 cup brown rice Steamed broccoli 10 almonds |
| Mid-Afternoon | 1 scoop protein powder
2 kiwi fruits 20 pistachios |
| Dinner | 5 oz salmon
2 cups steamed broccoli 1 small potato |
| Before Bed | ½ cup cottage cheese
2 tbsp flaxseeds |
Wednesday
| Breakfast | ½ cup cottage cheese
1 cup blueberries ½ cup bran cereal 2 tbsp slivered almonds |
| Mid-Morning | 1 scoop whey protein powder
1 orange 10 almonds |
| Lunch | 1 can of tuna
1 cup brown rice Salsa Diced peppers, carrots, and onions |
| Mid-Afternoon | 2 hard boiled eggs
1 apple Carrot and celery sticks |
| Dinner | 6 oz cod fish
Steamed cauliflower ½ cup cooked quinoa 1 oz cheddar cheese |
| Before Bed | ½ cup Greek Yogurt
2 tbsp flaxseeds |
Thursday
| Breakfast | 3 links turkey sausage
¼ cup oatmeal (raw measurement) ½ grapefruit |
| Mid-Morning | ½ cup cottage cheese
1 banana 1 tbsp peanut butter |
| Lunch | 3 oz chicken breast
1 cup whole wheat pasta ½ cup tomato sauce Chopped veggies as desired |
| Mid-Afternoon | 1 scoop protein powder
1 apple 10 almonds |
| Dinner | 6 oz steak
2 cups steamed broccoli 1 small sweet potato 1 oz cheddar cheese |
| Before Bed | 1 cup skim milk
½ apple |
Friday
| Breakfast | 1 whole egg
1 cup bran cereal 1 cup milk 10 almonds 1 cup grapes |
| Mid-Morning | 1 cup low-fat yogurt
1 cup raspberries 2 tbsp slivered almonds |
| Lunch | 3 oz chicken breast
1 small whole wheat pita Lettuce, onions, peppers, mushrooms 1 oz cheddar cheese 1 apple |
| Mid-Afternoon | 1 can of tuna
Salsa ½ cup corn 2 small slices avocado |
| Dinner | 6 oz turkey breast
½ cup brown rice 2 cups mixed greens 1 tbsp Italian salad dressing |
| Before Bed | ½ cup cottage cheese
1 tbsp almond butter |
Saturday
| Breakfast | 6 egg whites
1 orange Salsa Chopped vegetables 1 tbsp olive oil 1 slice whole grain bread |
| Mid-Morning | ½ can salmon mixed with 1 tbsp low-fat mayonnaise
Celery sticks 5 whole grain crackers |
| Lunch | 6 slices low-fat deli chicken meat
2 cups mixed greens 1 tbsp Italian salad dressing 2 slices whole grain bread |
| Mid-Afternoon | 1 cup low-fat yogurt
1 cup strawberries 2 tbsp flaxseeds |
| Dinner | 6 oz chicken breast
½ cup brown rice 2 cups steamed broccoli 10 almonds |
| Before Bed | ½ cup Greek yogurt
1 small peach |
Sunday
| Breakfast | 6 egg whites
1 oz cheddar cheese 2 slices whole grain bread Diced veggies |
| Mid-Morning | 1 scoop whey protein powder
1 orange 8 cashews |
| Lunch | ½ can salmon mixed with diced onions and fat-free mayonnaise
1 small whole wheat tortilla 1 banana |
| Mid-Afternoon | ½ cup cottage cheese
½ cup canned fruit in light syrup 10 almonds |
| Dinner | Cheat meal (eat a meal you’re craving but keep serving size in moderation) |
| Before Bed | ½ cup Greek Yogurt
2 tbsp flaxseeds |
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