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

Find A Perfect Diet Plan Faster on FitCentr

We bring to light the top trainers and services in the world of health and fitness. You can easily explore fitness specialists, mobile/TV apps designed to keep you fit and healthy, and find the best nutrition apps, diet apps, personal yoga instructors, virtual personal training classes, online fitness classes, gyms and studios, and more on

Scale Your Nutrition Business Safer & Stronger: Market on FitCentr

Want to market your nutrition apps and fitness business? If you are a fitness entrepreneur or business, you can expand your customer base through You can cancel your monthly subscription at any time, and FitCentr does not take any additional commission from the business you gain.

Related Articles

Join the Community

Sign up to subscribe and read our latest articles. Follow our trainers and discover fitness apps.

Sign Up!

Previous Articles