Your Satisfying Meal Plan Full of Fat-Burning Foods

Weve soused this tasty 1,500- to 1,600-calorie-per-day plan with fat-burning, supersatisfying foods to aid you lose up to a pound-and-a-half per week. (You leave likely lose more when you factor out our strength and cardio plans.) For every inch taller operating room shorter than 5' 4", MBD or subtract 50 calories per twenty-four hour period to reach the perfect Feel Great Weighting calorie prescription.
Download this menu (pdf)

New-mom modification: Breastfeeding? Trace these tips for tweaking your diet.

Weekly Menu: Monday

Breakfast: Pelage 1 medium barely-mellowed banana with 1 Tbsp natural-style peanut butter; range into 1 whole-wheat tortilla. (277 cals, 5.6gm fiber, 9gm fat)
Snack: Angle of dip 1 cup cucumber slices or cultivated celery sticks into a mixture of 1/2 cup plain low-fat yogurt, 1 tsp dear, 1 tsp lemon zest, 1 squeeze ne lemon tree juice, and dash each salt and curry pulverization. (115 cals, 1.4gm fiber, 2gm fat)
Luncheon: Fill 1 cereal pita with a motle of 4 oz massive white tuna in water (drained), 1 Tbsp light mayo, and 2 Tbsp dried cranberries. (375 cals, 4.4gm fibre, 9.6gm fruitful)
Snack: Have 3/4 cup plain low-fat yogurt with 1 cup cubed bare-ass cantaloupe. (177cals, 1.5gm fiber, 3gm fat)
Dinner party: Combine 1/2 cup baked chilled orzo, 1/4 cup chopped baby spinach plant, 1 Tbsp sliced red onion, 1 tsp crumbled feta, 1 tsp pine nuts, and dash each dried St. Basil and black pepper; process cold with grilled asparagus and 5 oz boneless skinless chicken white meat saute in 2 tsp olive oil. (470 cals, 2.6gm fiber, 17gm fat)
Snack: Top 1 1/2 cups sliced strawberries with 1/2 oz mascarpone and 1 tsp brown sugar. (149 cals, 5.7gm fiber, 7.5gm fat)

Tuesday

Breakfast: Layer 1 loving cup unornamented fat-free yogurt with 1 cup blueberries, 2 Tbsp sliced almonds, and 1 Tbsp ground flaxseed. (288 cals, 7gm fiber, 10gm fat)
Snack: Nosh on a high-fiber granola bar. (130 cals, 5gm fiber, 3gm fat)
Lunch: Broadcast 1 Tbsp natural-style peanut butter onto 2 slices whole-grain bread, and top with 1/2 medium sliced barely ripe banana tree; have 10 to each one carrot and celery sticks. (394 cals, 14gm fiber, 11.6gm fat)
Snack: Eat 1 cup non-cream-based Lycopersicon esculentum soup sprinkled with 1 oz shredded set off-skim mozzarella. (180 cals, 1gm fiber, 7gm fat)
Dinner: Combine 1/2 transfuse cooked chilled quinoa with 1/2 cup mixture of chopped Lycopersicon esculentum, cucumbers, and onion; 1 ail clove, minced; 1 Tbsp Citrus limon juice; 1 tsp chromatic oil; and salt and pepper to taste. Serve with 5 oz roasted pork lumbus flat-top with 2 Tbsp low-calorie (50 calories or less) marinate. (470 cals, 2.7gm fiber, 15.5gm fat)
Snack: Enjoy 3/4 oz dark chocolate (70% operating theater Sir Thomas More cacao subject matter). (115 cals, 2gm vulcanized fiber, 7gm fat)

Get going in two easy steps:

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Wednesday

Breakfast: Eat 1 cup gamy-fiber, full-length-cereal cereal, 1 cup fatless milk, and 1 cup strawberries. (255 cals, 10gm vulcanized fiber, 2gm fat)
Snack: Layer 1 large tomato slice with 1 oz take off-skim mozzarella and 2 basil leaves; drizzle with olive oil color and balsamic vinegar to taste, and sprinkle with dash of salt. (106 cals, .3gm fiber, 7gm portly)
Luncheon: Stir-fry 5 oz grilled firm tofu with 1 cup mixed vegetables and 2 tsp peanut vegetable oil; service over 1/2 loving cup brown rice. (382 cals, 10gm fiber, 15gm productive)
Snack: Make ahead by tossing 1/4 cup drained canned chickpeas with 1 tsp all canola oil and sugar; spread on ungreased baking weather sheet, and roast at 350° 45 proceedings or until crunchy, stirring occasionally. Toss beans with dash each of cinnamon and common salt. (124 cals, 3gm fibre, 5.7gm fat)
Dinner: Heat 1 1/2 Tbsp European olive tree oil and 1 Allium sativum clove, minced; add 1 squelch fresh gamboge succus. Pour all over 1 cup cooked grain spaghetti, 6 oz cooked bare-ass shrimp, and 1 cup chopped tomato; top side with 1 Tbsp Parmesan. (492 cals, 4.6gm fiber, 25 gm fat)
Snack: Squeeze juice of 1 lime wedge over 1 grilled mango. (134 cals, 3.7gm fiber, .5gm fat)

Thursday

Breakfast: Blend 1 cup mixed berries, 1 cup plain fat-free yogurt, 1 Tbsp agave nectar, 2 Tbsp wheat seed, and 1 cup ice. (357 cals, 6gm character, 1.8gm tubby)
Bite: Spatter 5 cups low-thick microwave Zea mays everta with Cheddar–flavored salt. (120 cals, 4gm fiber, 2.75gm fat)
Lunch: Place 3 oz bomb breast, lettuce, tomato, fourth part of a peeled sliced avocado, and 1 Tbsp hoummos on 2 slices whole-wheat breadstuff; serve with 1/2 cup grapes. (394 cals, 8gm vulcanized fiber, 13gm plump)
Collation: Have 3/4 cup shelled edamame. (150 cals, 1.5gm fiber, 3.75gm fat)
Dinner: Top 1 whole-wheat pita with ¼ cup marinara sauce, 2 oz cut mozzarella, 1/4 cup shredded broccoli, ¼ cup sliced tomato, ¼ cup sliced mushrooms, 2 oz low-blubber turkey Italian sausage; bake at 350° until tall mallow melts. (440 cals, 6.8gm fiber, 11.6gm fat)
Snack: Enjoy 1 low-fat ice-drub sandwich. (140 cals, 3gm fiber, 2gm fat)

Get started in two simple steps:

Next Foliate: Fri [ pagebreak ]

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Friday

Breakfast: Admixture 2 Tbsp chopped walnuts and 8 diced dried apricots into 1/2 cup cooked plain oatmeal. (285 cals, 6.5gm fiber, 12gm fat)
Snack: Nosh on 1 small pear and 1 Tbsp almonds. (133 cals, 4.5gm fiber, 5gm fat)
Lunch: Combine 1/2 cup beans (any sympathetic), 1/3 loving cup reduced-fat shredded cheese, 2 Tbsp salsa, 2 Tbsp guacamole; roll into 1 whole-wheat berry tortilla. (390 cals, 13gm fiber, 12gm fat)
Snack: Spread 1 Tbsp almond butter onto mini-cereal pita. (177 cals, 3gm fiber, 9gm fat)
Dinner: Have 1 loving cup miso soup, 1/2 cup edamame, and 1 not-tempura sushi roll. (490 cals, 15gm fibre, 18gm endomorphic)
Snack: Microwave 1 chocolate kiss candy and 1 marshmallow betwixt 2 graham cracker halves. (106 cals, 0.5gm fiber, 2.88gm fat)

Sabbatum

Breakfast:Diffuse 1 Tbsp cashew butter onto 1 frozen multigrain waffle; serve with 1 cup fat-free yogurt. (300 cals, 2gm fiber, 12.5gm fat)
Snack: Dip 1 cup sister carrots into 2 Tbsp hummus. (100 cals, 4gm fiber, 2.5gm fat)
Lunch: Serve 2 cups bean operating room lentil soup with 1 cup heterogenous-green salad, 1/2 oz chopped nuts, and 1 Tbsp light sauce vinaigrette. (392 cals, 20gm fiber, 20gm fat)
Nosh: Wrap 1/2 cup arugula, 1 oz prosciutto, and 1/2 oz Parmesan in a mini-tortilla. (170 cals, 1gm fiber, 8gm profitable)
Dinner: Top a veggie burger with 1 oz light cheeseflower, 1 Tbsp ketchup, one-ordinal of an avocado, lettuce, tomato, onion, and sprouts; serve on whole-wheat berry bun with 1 ear corn. (488 cals, 15gm fiber, 15gm fatten)
Snack: Nuke 3/4 cupful pitted frozen cherries until warm; top with 2 Tbsp part-run down ricotta and 2 tsp slivered almond. (155 cals, 3gm fiber, 6gm fat)

Contract started in two easy steps:

Next Page: Lord's Day [ pagebreak ]

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Sunday

Breakfast: Scramble 1 testis and 2 egg whites with 1 cup vegetables; serve with 1 whole-wheat English gem. (276 cals, 7gm character, 7gm avoirdupois)
Snack: Top 1 cup raspberries with 2 Tbsp plain small-fat yoghourt, and 1 tsp honey. (100 cals, 8gm fiber, 1 gm fat)
Lunch: Combine 4 oz steamed cooled unpeeled cubed white potato vine, 1 hard-boiled egg, 2 hard-boiled egg whites, 1/4 cup corn, 1/4 cup chopped green bell pepper, 1/4 cup chopped onion, 2 Tbsp light mayonnaise, and cracked black pepper and sea salt to appreciation; serve over arugula. (382 cals, 5gm fiber, 15gm sebaceous)
Snack: Crunch on 1 oz baked tortilla chips with 3 Tbsp turtle bean dip. (155 cals, 3.5gm fibre, 1gm fat)
Dinner: Top 6 oz halibut with 2 Tbsp light mayonnaise and 2 Tbsp Parmesan; bake at 350° 15–18 proceedings or until fish flakes easily. Serve with 1/2 cup wild rice and 1 cup mixed greens with 2 Tbsp light sauce vinaigrette. (498 cals, 2.6gm fiber, 15.7gm fat)
Nosh: Have 1/2 cupful sorbet. (100 cals, 0gm fiber, 0gm fat)

Get rolling in two easy steps: