Blog Details Oct 1

4-Week Fat-Burning Meal Plan to Shed Extra Weight

DYK, 80% of weight loss is diet. The 80/20 weight loss rule requires you to focus on an 80% nutrition plan and a 20% exercise plan, experts say.

Want to shred body fat? Here’s your complete fun-food guide to get shredded.

Lean Body Shredding Diet Grocery Shopping List

●       Eggs

●       Fat-free milk

●       Low-fat cheese

●       Meat - chicken, beef, fish, lamb

●       Plain Greek Yogurt

●       Weight-loss friendly fruits -- apples, pineapple, grapefruit, grapes, berries, melons, kiwifruit, guava, cherries, pears, stone fruits, oranges

●       Vegetables - Leafy greens like spinach, carrots, mushrooms, pumpkins, zucchini, eggplant, asparagus, cucumbers, tomato, cauliflower, and broccoli

●       High protein, high-fiber breakfast cereal

●       High protein high fiber waffles

●       High protein high fiber whole-grain bread

●       High protein, high fiber tortillas

●       Legumes - beans, lentils, pulses

●       Low-fat fish -- tuna, salmon, cod, tilapia, sole, flounder

●       Oils - olive oil, coconut oil, peanut oil, canola oil

The 28-Days Diet Plan to Get Ripped

Day 1st

Breakfast: Triple Berry Smoothie

½ cup blueberries

½ cup strawberries

½ cup raspberries

½ apple

1 cup 1% fat-free milk

½ cup cereal

½ cup Greek yogurt

1 scoop whey protein powder

Lunch: Tropical Chicken salad

1 piece shredded chicken

¼ Low fat cheese

⅓  cup mango, ⅓ cup pineapple

1-ounce almonds

2 cups lettuce

A few slices of avocado

2 cups spinach

2 cups cherry tomatoes

Dinner: Shrimp Stir Fry

½ lb shrimp

2 cup fry mix vegetables - leafy greens, carrot, broccoli

 2 tbsp pepper, and low sodium soy sauce

Serve with ½ cup brown rice 

Day 2

Breakfast: Spinach & Feta Muffins

2 eggs, 2 egg whites

1 whole wheat muffin

¼ cup spinach leaves

¼ chopped onion

¼ chopped tomatoes

2 tbsp feta cheese

Himalayan pink salt, pepper

Lunch: Tuna Fish Roll Up + Minestrone Soup

1 cup minestrone soup - whole wheat pasta, vegetables, legumes, low-fat cheese, olive oil

Tuna fish roll up - 1 can of tuna, sliced tomato, and lettuce, 1 tsp whole-wheat mustard, 2 tbsp low-fat mayo, 1 high fiber whole wheat wrap

Dinner: Honey Garlic Chicken

1 piece chicken

1 tsp lemon juice

2 tsp honey

1 tsp tabasco sauce

¼ garlic clove

⅛ cup non-fat milk

¼ cup whole wheat bread crumbs

Day 3:

Breakfast: Peanut Butter & Avocado Sandwich

2 slices whole-wheat bread

1 mashed avocado

1 tsp honey

Lunch: Chicken Pizza with Roasted Veggies

1 piece chicken

¼ cottage cheese

1 cup tomato sauce

1 cup chopped vegetables [zucchini, mushrooms, broccoli, eggplant]

Himalayan pink salt

1 tsp red pepper flakes or green chili

Cooking spray

Dinner: Crunchy Baked Tilapia

1 cup high fiber sauteed veggies [carrots, asparagus, broccoli]

1 baked sweet potato

Tilapia fish - baked with 1 tsp Lime juice, bread crumbs, coconut oil

Day 4

Breakfast: Strawberry Oatmeal

¾ cup cooked oats

1 cup strawberries

1 cup melon

1 scoop strawberry protein powder

Lunch: Chicken Quesadillas

¼ cup sliced red onions

I piece boneless chicken

1 tsp lemon

1 cup low-fat cheddar cheese

2 high fiber whole wheat tortillas

Dinner: Chicken Sausage + Whole Wheat Penne

1 low-fat chicken sausage

½ whole wheat penne

1 cup chopped mushrooms

1 tsp red pepper chili flakes

¼ cup tomato sauce

Day 5

Breakfast: Yogurt-Berry Parfait

¼ up low-at vanilla greek yogurt + ½ cup low-fat plain Greek yogurt

½ cup blackberries

½ cup blueberries

½ cup cherries

¾ low-fat vanilla almond cereal

Lunch: Greek Bowl

4 to 6 ounces cooked lambs

2 tbsp low fat feta cheese

1/s tsp oregano

½ tsp garlic

¼ cup cherry tomato

1 tsp peanut oil

½ diced red pepper

1 high fiber whole wheat pita bread

Salt and pepper to taste

Dinner: Quinoa with mixed veggies + Salmon

6 oz baked salmon - seasoned with lemon juice, salt, and pepper

1 cup mixed veggies with ½ cup cooked quinoa seed

Day 6

Breakfast: Oatmeal Blueberry Pancakes

2 ½ cups old-fashioned oats

1 cup blueberries

½ cup unsweetened applesauce

1 cup skim milk

1 cup plain greek yogurt

6 egg whites

1 tsp baking powder

1 tsp cinnamon

2 tsp canola oil

1 tsp vanilla extract

Non-stick cooking spray

Lunch: Turkey Chili + Brown Rice

½ cup turkey

¼ cup brown rice

½ red kidney beans

¼ cup chopped onions

¼ cup chopped tomato

¼ cup chopped green pepper

1 tsp chili powder

Non-stick spray

Dinner: Steak & Potatoes

5 oz skirt steak seasoned with salt, pepper, garlic powder, turmeric powder, onion powder, parsley, thyme, cinnamon

1 cup steamed broccoli

1 small baked potato - with chives and nonfat sour cream

Day 7

Breakfast: Breakfast Burrito

2 eggs, 2 egg whites

1 minced jalapeno

2 tbsp chopped red onions

¼ cup black beans

2 tbsp low-fat cheese

1 cup avocado

1 high fiber whole wheat tortilla

Salt and pepper to taste

Non-stick cooking spray

Lunch: Salad Bar

1 serving grilled chicken

Mixed greens

1 cup corn

Cabbage, broccoli, mushrooms, tomato, asparagus, carrots, cucumbers

¼ cup butternut squash

Dinner: Fruit Salad

2 cup mixed fruits

1 tsp Lemon juice

1 tsp fruit seasoning

1 cup fat-free whipped cream

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