30 Day Fat Burning Meal Plan

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Eating Healthy

Did you know that if you go to the grocery store with an organized food list and meal plan, you never have to stare into your fridge wondering, “What’s for dinner?” or even resort to take-out.

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What is meal planning? It’s whatever way you organize yourself to cook a meal, whether that’s breakfast, lunch, or dinner. It is the plan you make before you shop. Some people plan a month in advance, freezing neatly-labeled packets of soup and stew. Others wing it. Meal planning is a really personal thing. The goal is to find a process that is both enjoyable and effective for you.

Also, schedule a cheat meal on every seventh day. If you feel deprived during the week, concentrate on the cheat meal to come, knowing you can eat absolutely anything you want to — pizza, lasagna, doughnuts, beer, chips, you name it! Remember, though, it’s just ONE cheat meal, not an entire day of cheating. Afterward, get right back on the wagon with your next scheduled meal.

We’ve taken several nutrient-packed superfoods and turned them into delicious meal ideas for you to make this month. This is our suggestion. Follow our easy 30-day healthy meal plan and you won’t even have to think about what to eat. Dig in!

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Week 1

Breakfast: 4 Egg Whites scrambled, 1/3 cup Oatmeal with 5 blueberries

1 cup warm lemon water

Snack options: 21 raw almonds,1 scoop Peanut butter with 1 small apple

Lunch: Baby Spinach Salad topped with cucumber, tomato, onions, black beans, feta cheese, olive oil & vinegar with grilled chicken breast

Snack options: 2 brown rice crackers

Dinner: Salmon fillet with steamed 6-8 asparagus spears

Late night: 4 Egg whites scrambled or grilled chicken breast

Week 2

Breakfast: 6 Egg Whites omelet with onions, spinach mushroom. Half avocado on the side, 2 tomato slices 1 cup warm lemon water

Snack options: 1 scoop of dijon mustard chicken salad with 2 brown rice crackers Tuna salad: Canned white tuna, onions, celery, djon mustard.

Lunch: Grilled chicken breast with 1 cup quinoa and 1 steamed small broccoli bush

Snack options: 21 raw almonds

Dinner: Baked or grilled tilapia fillet with steamed 6-8 asparagus spears

Late night: 4 Egg whites scrambled or grilled chicken breast

Week 3

Breakfast: 4 Egg Whites with 1 small hashed sweet potato 1 cup warm lemon water

Snack options: 21 raw almonds

Lunch: Healthy burrito bowl: 1 scoop brown rice, grilled chicken, onions, 1 scoop black beans, 1 scoop salsa, 1 scoop guacamole, green lettuce, cilantro, squeezed lime..no cheese, no sour cream

Snack options: 2 scoops of hummus with carrots and cucumbers

Dinner: Ground Turkey patties with sautéed mixed veggies

Late night: 4 Egg whites scrambled or grilled chicken breast

Week 4

Breakfast: 4 Egg Whites lightly stir fried with 1/3 cup quinoa, add onions, red peppers, garlic/ginger Use Tamari Sauce. 1 cup warm lemon water

**Tamari is a variety of soy sauce made without wheat and can be safely consumed by those with wheat sensitivities.

Snack options: chopped boiled eggs and avocado salad

Lunch: Turkey Meatballs with steamed shredded zucchini and tomato sauce. Classico tomato sauce brand has 5 grams sugar.

Snack options: chopped tomato and cucumber salad with 1 brown rice cracker

Dinner: 2 Ground Chicken Lettuce Tacos Use butter lettuce leaves or romaine.

Late night: 4 Egg whites scrambled or grilled chicken breast

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