WEIGHT LOSS MEAL PLAN: 7 DAY FAT BURNING DIET TO SLIM DOWN

You do the infamous booty wiggle to pull them up only to find out those bad boys are not buttoning tonight.It’s frustrating, but we’ve all been there.Sometimes that moment of realization is just what we need to jump back on the fitness wagon and start taking steps to a healthier lifestyle.On average, women consume between 1800 – 2100 calories per day, depending on their activity level, age and medical history.

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For weight loss, women should aim to consume between 1400 – 1600 calories per day along with exercise and plenty of water.Though the combination of a healthy diet and exercise is key to a well-rounded weight loss plan – they aren’t lying when they say, “abs are built in the kitchen.”A 2015 study showed that exercise alone does not aid in losing weight.

“You can lose weight without exercise, But you cannot lose weight if calorie intake is more than your energy output during exercise” says Albert Matheny, R.D., C.S.C.S.

This is why following a healthy, balanced diet is so important.

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Check out this sample 7-day weight loss meal plan that will make it easier for you.

THE MEAL PLAN OVERVIEW

The combination of high proteins, healthy fats and fiber will help you lose those unwanted inches without leaving your stomach grumbling.

Also, aim to consume 1 gallon of water per day to aid in detoxification and hydration.

First you will be given the meals for each day from Monday-Friday.  At the end you can find the recipes for the meals.

Monday (CALORIES FOR THE DAY = 1423)

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Breakfast

  • 3 Egg Whites, Scrambled + 1 Slice of Whole Wheat Toast
  • ½ Cup Steel Cut Oats Cooked + Topped With 1 Teaspoons Unsalted Almond Butter
  • 1 Cup Mixed Berries

Calories: 310 | Protein: 18.8 Grams | Carbs: 29.3 | Fat: 11 Grams

Lunch

  • 4 Oz. Grilled Chicken Breast
  • ½ Cup Brown Rice
  • Mixed Greens Salad With 2 Tablespoons Of Balsamic Vinegar

Calories: 278 | Protein: 32.5 Grams | Carbs: 20.3 | Fat: 4 Grams

Snack

  • 1 Cup Raw Veggies (Carrot, Celery, Cauliflower, Broccoli)
  • 1 Cup Hummus

Calories: 260 | Protein: 8.9 Grams | Carbs: 20.1 | Fat: 6 Grams

Dinner

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  • Glazed Salmon with Mixed Veggies + Jasmine Rice

Calories: 575 | Protein: 44.9 | Grams Carbs: 52.1 | Fat: 12.7 Gram

Tuesday (CALORIES FOR THE DAY = 1542)

Breakfast

  • 2 Slice of Multigrain or Ezekiel Bread, Toasted
  • ½ Avocado
  • 1 Over Medium Egg Cooked In ½ Tsp. Unrefined Coconut Oil
  • 2 Slices Turkey Bacon

Calories: 347 | Protein: 18.3 Grams | Carbs: 22.8 | Fat: 20.4 Grams

Lunch

  • Grilled Rosemary Chicken Skewers + Beet Salad

Calories: 317 | Protein: 33.4 Grams | Carbs: 32.4 | Fat: 7.4 Grams

Snack

  • ¾ Cup Cottage Cheese
  • 1 Cup Red Grapes
  • 1 Cup of Baby Carrots

Calories: 298 | Protein: 25 Grams | Carbs: 31 | Fat: 3.4 Grams

Dinner

  • Turkey Burger on Whole Wheat Bun with Sweet Potato Side (Ingredients below):

1 Turkey Patty

Lettuce, Tomato, Onion

1 Tbs. Low-Fat Mayo

1 Oz. Guacamole

1 Whole Wheat Bun

1 Sweet Potato, Baked

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Calories: 580 | Protein: 35.9 Grams | Carbs: 56.2  | Fat: 18.2 Grams

Wednesday (CALORIES FOR THE DAY = 1493)

Breakfast

  • Strawberry + Banana Nut Parfait

Calories: 310 | Protein: 18.8 Grams |  Carbs: 27.1 |  Fat: 15.2 Grams

Lunch

  • Salad with Grilled Shrimp (Ingredients below):

5 Grilled Shrimp

2 Cups Salad (Mixed Greens with Carrot, Tomato, Onion, Cukes)

½ Avocado

2 Tbsp. Lemon Juice

1 Tbsp. Extra Virgin Olive Oil

Calories: 433 | Protein: 29 Grams | Carbs: 15.7 | Fat: 28.1 Grams

Snack

  • ¾ Cup Cottage Cheese
  • 1 Cup Red Grapes
  • Cup of Baby Carrots

Calories: 298 | Protein: 25 Grams |  Carbs: 31 | Fat: 3.4 Grams

Dinner

  • Stuffed Bell Peppers

Calories: 452 | Protein: 36 Grams | Carbs: 33.2 | Fat: 13.2 Grams

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Thursday (CALORIES FOR THE DAY = 1578)

Breakfast

  • 3 Egg Whites Scrambled With:

½ Cup Spinach

Diced Onion

1 Tbs. Feta Cheese

1 Slice of Whole Wheat or Ezekiel Bread

½ Banana Or 1 Cup Berries

Calories: 304 | Protein: 21.2 Grams | Carbs: 31 | Fat: 5 Grams

Lunch

  • Turkey Pita Sandwich made with:

½ Cup Avocado

1 Whole Wheat Pita Bread

1 Slice Low Fat Swiss Cheese

3 Oz. Chicken Breast

Lettuce & Tomato

1 Tsp. Mustard

Calories: 455 | Protein: 31.9 Grams | Carbs: 30 | Fat: 21 Grams

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Snack

Dark Chocolate Coconut Chia Pudding, (must be made ahead of time).

Calories: 221 | Protein: 9.3 Grams | Carbs: 13.3 | Fat: 14.2 Grams

Dinner

  • Salmon & Brown rice made with:

4 Oz. Salmon, Broiled Cooked With:

1 Tablespoon Lemon Juice

1 Tsp. Olive Oil

1 Cup Brown Rice

¾ Cup Green Beans, No Salt

Calories: 598 | Protein: 57 Grams | Carbs: 38.9 | Fat: 13.3 Grams

Breakfast

  • Dark Chocolate Chia Pudding
  • 1 Cup Pineapple

Calories: 303 | Protein: 10.2 Grams | Carbs: 22.3 | Fat: 14.4 Grams

Lunch

  • Quesadilla made with:

1 Whole Wheat Tortilla

½ Cup Black Beans

4 Oz. Shredded Chicken

¼ Cup Jack Cheese

2 Tbsp. Salsa

½ Avocado

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Calories: 572 | Protein: 41.1 Grams | Carbs: 30.2 | Fat: 25.6 Grams

Dinner

  • Goat Cheese, Artichoke + Spinach Flatbread

Calories: 621 | Protein: 49.6 Grams | Carbs: 42.4 | Fat: 24.2 Grams

Saturday (CALORIES FOR THE DAY = 1483)

 

Breakfast

  • Berries and Cream Smoothie

Calories: 347 | Protein: 18.3 Grams | Carbs: 22.8 | Fat: 20.4 Grams

Lunch

  • Spicy Avocado Tuna Boats

Calories: 447 | Protein: 26.9 Grams | Carbs: 33.5 | Fat: 25.5 Grams

Dinner

  • 4 Oz. Grilled Chicken Breast
  • 1/2 Cup Whole Wheat Pasta
  • ¼ Cup Marinara Sauce
  • 1 Slice Low-Fat Mozzarella Cheese

Calories: 649 | Protein: 44.6 Grams | Carbs: 50.1 | Fat: 10.3 Grams

Sunday  (CALORIES FOR THE DAY = 1583)

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Breakfast

  • Protein Pancakes With:

2 Tbsp. Natural Maple Syrup

1 Cup Berries

Calories: 344 | Protein: 24.7 Grams | Carbs: 32.6 | Fat: 5.2 Grams

Snack

  • 1 Cup Raw Veggies (Carrot, Celery, Cauliflower, Broccoli)
  • ½ Cup Hummus

Calories: 152 | Protein: 5 Grams | Carbs: 11 | Fat: 3.5 Grams

Lunch

  • Turkey Pita Sandwich made with:

½ Cup Avocado

1 Whole Wheat Pita Bread

1 Slice Low Fat Swiss Cheese

3 Oz. Chicken Breast

Lettuce & Tomato

1 Tsp. Mustard

Calories: 455 | Protein: 31.9 Grams | Carbs: 30 |Fat: 21 Grams

Snack

  • 1 Tbsp. Almond Butter
  • 1 Apple

Calories: 211 | Protein: 4.2 Grams | Carbs: 23.8 | Fat: 9.4 Grams

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Dinner

  • 5 Oz Lean Beef
  • 1 Cup Broccoli
  • 1 Sweet Potato, Baked
  • 1 Tablespoon Low Fat Sour Cream

Calories: 421 | Protein: 39.9 Grams | Carbs: 30.1 | Fat: 10.1 Grams

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