Week Worth of Fat Loss Meal Plans
SYSTEM 3: Weeks Worth of Weight Loss Meals
Just Tell Me What To Eat…Give me a Meal Plan.
This will work, however, if you aren’t losing weight it is likely because you are eating to much. If that is you, eat ¼ to ⅓ less than shown.
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Day 63
Breakfast
1 cup of plain Greek Yogurt
1 cup of mixed berries
2 tbsp of shredded coconut
1 tbsp of chopped raw almonds
Directions
Mix the berries and shredded coconut into the yogurt. Sprinkle the chopped raw almonds on top.
Lunch
Ingredients
Chicken Waldorf Salad (see recipe)
1 cup of blueberries
Directions
Have the blueberries on the side of the salad.
Dinner
Ingredients
Curried Fish & Vegetables (see recipe)
Cauliflower Mash (see recipe)
Day 64
Breakfast
Ingredients
Eggs with Avocado & Salsa (see recipe)
1 cup of berries
Directions
Enjoy the berries on the side of the Eggs with Avocado & Salsa
Lunch
Ingredients
Shrimp Cakes (see recipe)
2 cups of spinach
½ cup cherry tomatoes, chopped
½ cup cucumber, chopped
½ cup red pepper, sliced
1 ounce goat cheese, crumbled
1 tbsp Apple Cider Vinegar
Directions
Combine all salad ingredients together. Pour Apple Cider Vinegar and mix in. Sprinkle goat cheese on top.
Dinner
Ingredients
Ginger Beef & Broccoli (see recipe)
Cauliflower Mash (see recipe)
Directions
Enjoy the cauliflower mash on the side of the Ginger Beef & Broccoli
Day 65
Breakfast
Ingredients
1 serving Breakfast Smoothie (see recipe)
Directions
Add more ice if desired.
Lunch
Ingredients
4 oz turkey burger (see recipe)
Large Portobello mushroom, grilled (instead of bun)
1 cup coleslaw (see recipe)
1 tbsp olive oil – ½ used to grill mushroom and the other ½ used the coleslaw
* use Dijon mustard and sliced onions, tomatoes and lettuce as toppings
Directions
Place the turkey burger on top of the Portobello mushroom. Add additional condiments if desired. Eat with a knife and fork. Enjoy the coleslaw on the side.
Dinner
Ingredients
4 ounces of grilled chicken breast, cut up into strips, seasoned with salt and pepper
1 cups of grilled vegetables – onions, peppers, shredded kale, mushrooms
¼ cup avocado – cut into chunks
10 large olives
¼ cup salsa
Directions
Cook chicken breast. Mix all ingredients together for fajitas on a plate.
Day 66
Breakfast
Ingredients
2 whole eggs + ½ cup whites
½ cup sautéed kale, mushrooms, onions, tomatoes
1 tbsp coconut oil, use to sauté vegetables and scramble eggs
Directions
Use 1 tbsp of coconut oil to sauté vegetables in a frying pan. Once the vegetables are almost done add in the 2 whole eggs and ½ cup of whites. Scramble all together.
Lunch
Turkey Vegetable Meatballs (see recipe)
1 cup spaghetti squash
½ cup tomato sauce (sugar free)
1 cup broccoli
Directions
Prepare the Vegetable Meat Balls according to the recipe. Cook the spaghetti squash according to the instructions. Steam the broccoli and mix into the cooked spaghetti squash. Top with the tomato sauce and meatballs.
Dinner
Ingredients
4 ounces of tilapia, grilled with lemon, garlic, salt and pepper
10 black olives – cook with tilapia
8 spears of asparagus
1 cup steamed broccoli
Directions
Bake tilapia at 350 in the oven for 10-15 minutes in a glass dish with garlic, lemon, salt and pepper to taste. Add in black olives. Bake asparagus separately and steam broccoli to have on the side.
Day 67
Breakfast
Ingredients
1 cup Greek yogurt, plain
sprinkle of cinnamon
1 cup berries
1 tbsp chia seeds
1 cup sliced cucumber and tomatoes (on the side)
Directions
Mix the berries and chia seeds into the yogurt. Sprinkle cinnamon on top. Have the veggies on the side.
Lunch
1 serving Butternut Squash Soup (see recipe)
4 ounces of grilled chicken breast
Large green salad made with 2 handfuls of lettuce + 1 cup mixed raw veggies
½ avocado, chopped
1 tbsp olive oil + 1 tsp aged balsamic
Directions
Chop the chicken up and toss into the salad along with the avocado or eat the chicken separately. Enjoy the meal with soup on the side.
Dinner
Ingredients
Sausage & Tomatoes (see recipe)
Sautéed Sweet Potato Hash (see recipe)
Directions
Prepare recipes as instructed.
Day 68
Breakfast
Ingredients
Blueberry Carrot Smoothie
Directions
Add extra ice if desired
Lunch
Ingredients
Ground Turkey Casserole (see recipe)
1 cup of oven roasted veggies of your choice
Directions
Bake the vegetables on a baking tray at 375 for 10 -15 or until tender. Have on the side of the Ground Turkey Casserole.
Dinner
Ingredients
4 ounces of grilled salmon, seasoned with lemon juice, garlic, salt and pepper to taste
2 tbsp of pistachios nuts sprinkled on top of salmon
2 cups of mixed vegetable stir-fry
1 tbsp of sesame seed oil to stir-fry vegetables
Directions
Bake salmon with seasonings in a glass dish in the oven at 350 for 8 – 12 minute or until opaque. Remove when done and sprinkle pistachios on top. While the salmon is cooking stir-fry the vegetables in sesame seed oil.
Day 69
Breakfast
Ingredients
Coconut Flour Pancakes (see recipe)
1 tbsp almond butter, raw
Directions
Make coconut flour pancakes according to the recipe. Top with raw almond butter.
Lunch
Ingredients
1 serving No Fry Salmon Patties (see recipe)
3 handfuls of baby spinach + 1 cup chopped mixed veggies of your choice
10 olives – pitted and cut in half
1 tbsp apple cider vinegar – as salad dressing
Directions
Make the No Fry Salmon Patties according to the recipe and enjoy with the salad on the side.
Dinner
Ingredients
Sweet and Smokey Chicken (see recipe)
Rosemary Green Beans (see recipe)
Directions
Make dishes according to the recipes.
Enjoy and go be AWESOME!
KELLEN LAKE
