The 15 Best Fat-Burning Foods part 2

Thursday

Nutrition:

Calories: 1,500
Protein: 170g
Carbs: 80g
Fat: 55g

BREAKFAST 1:

• 

  whey protein

  1 scoop
• 

  grapefruit

  1/2 large

BREAKFAST 2:

• 

  Breakfast Burrito B Recipe

LATE-MORNING SNACK:

• 

  fat-free cheese (Swiss, cheddar, Monterey jack)

  1oz
• 

  turkey breast deli meat

  2 slices (Slice cheese into two thin pieces and place in middle of turkey; roll up turkey and eat.)
• 

  walnut halves

  7

LUNCH:

• 

  albacore tuna (in water)

  3oz
• 

  cottage cheese

  1/2 cup (Mix tuna and cottage cheese together, add diced onions, carrots and peppers if desired.)
• 

  mixed greens (include spinach and broccoli)

  2 cups
• 

  olive oil and balsamic vinegar

  1 tbsp / 1 tbsp (use as salad dressing)

AFTERNOON SNACK:

• 

  light mozzarella string cheese

  1 stick

DINNER:

Taco Salad:

• 

  lean ground turkey

  4oz
• 

  fat-free cheddar cheese

  1/4 cup
• 

  fat-free sour cream

  1 tbsp
• 

  salsa

  2 tbsp
• 

  shredded iceberg lettuce

  1 cup
• 

  medium tomato, diced

  1/2 (Make taco salad: brown meat in frying pan and add taco seasoning; place meat over bed of lettuce; add rest of ingredients.)

NIGHTTIME SNACK:

• 

  casein protein

  1 scoop

Friday

Nutrition:

Calories: 1,600
Protein: 170g
Carbs: 75g
Fat: 65g

BREAKFAST 1:

• 

  whey protein

  1 scoop
• 

  grapefruit

  1/2 large

BREAKFAST 2:

• 

  low-fat milk

  1/2 cup
• 

  Kashi Go Lean cereal

  1/2 cup
• 

  Whole eggs (scrambled, fried or hard-boiled)

  2 large

LATE-MORNING SNACK:

• 

  boiled soybeans (edamame)

  1/4 cup
• 

  light mozzarella string cheese

  1 stick

LUNCH:

• 

  cottage cheese

  3/4 cup (Mix in any desired vegetables.)

MIDDAY SNACK:

• 

  Shrimp

  4oz
• 

  seafood Cocktail sauce

  1 tbsp

DINNER:

• 

  Chili Con Carne C Recipe
• 

  mixed greens (include spinach and broccoli)

  2 cups
• 

  olive oil and balsamic vinegar

  1 tbsp / 1 tbsp (use as salad dressing)

NIGHTTIME SNACK:

• 

  casein protein

  1 scoop
• 

  medium celery stalks

  2
• 

  Peanut butter

  1 tbsp (Spread peanut butter into grooves of celery.)

Saturday

Nutrition:

Calories: 1,635
Protein: 150g
Carbs: 75g
Fat: 85g

BREAKFAST 1:

• 

  whey protein

  1 scoop
• 

  grapefruit

  1/2 large

BREAKFAST 2:

• 

  Omelet D Recipe
• 

  whole-wheat English muffin

  1/2
• 

  Peanut butter

  1 tbsp

LATE MORNING SNACK:

• 

  light mozzarella string cheese

  1 stick
• 

  medium celery stalks

  2
• 

  Peanut butter

  1 tbsp (Spread peanut butter into grooves of celery.)

LUNCH:

• 

  albacore tuna (in water)

  3oz
• 

  light mayonnaise

  1 tbsp
• 

  whole-wheat crackers

  3 (Add any desired vegetables to tuna salad and eat with crackers.)

MIDDAY SNACK:

• 

  reduced-fat Greek yogurt

  1 cup
• 

  walnut halves

  7 (Mix walnuts in yogurt.)

DINNER:

• 

  salmon

  6oz
• 

  cooked Cauliflower

  1 cup
• 

  mixed greens (include spinach and broccoli)

  2 cups
• 

  olive oil and balsamic vinegar

  1 tbsp / 1 tbsp

NIGHTTIME SNACK:

• 

  cottage cheese

  3/4 cup

Sunday (High-Carb "Cheat Day")

Nutrition:

Calories: 2,260
Protein: 190g
Carbs: 300g
Fat: 40g

BREAKFAST 1:

• 

  whey protein

  1 scoop
• 

  grapefruit

  1 large

BREAKFAST 2:

• 

  Breakfast Pizza E Recipe
• 

  Orange juice

  4oz (1/2 cup)

LATE-MORNING SNACK:

• 

  non-fat fruit yogurt

  8oz

LUNCH:

• 

  albacore tuna (in water)

  3oz
• 

  fat-free mayonnaise

  1 tbsp
• 

  large whole-wheat pita

  1 (Mix mayo in tuna to make tuna salad and add any veggies you desire. Scoop tuna salad into pita bread.)
• 

  sliced Strawberries

  1 cup
• 

  fat-free whipped cream

  2 tbsp (Top waffle with whipped cream.)

MIDDAY SNACK:

• 

  Kashi Go Lean cereal

  1 1/2 cups
• 

  low-fat milk

  1 cup

DINNER:

• 

  chicken breast

  4oz
• 

  large Sweet potato

  1
• 

  fat-free sour cream

  2 tbsp (Top potato with sour cream.)
• 

  mixed greens (include spinach and broccoli)

  2 cups
• 

  olive oil and balsamic vinegar

  1 tbsp / 1 tbsp

NIGHTTIME SNACK:

• 

  casein protein

  1 scoop
• 

  cooked Oatmeal

  1 cup

The Recipes

Recipe A: Turkey Rolls

Ingredients:

• 4 slices turkey deli meat
• 2 slices reduced-fat swiss cheese

Directions:

1. Place two slices of turkey together and lay one slice of cheese on top; spread mustard on cheese and roll into a tube and eat.

 Turkey Roll Recipe.

Recipe B: Breakfast Burrito

Ingredients:

• 1 large whole egg
• 1 large egg white
• 1 slice reduced-fat American cheese
• 2 slices low-fat deli ham
• 1 10" whole wheat pita

Directions:

1. Heat tortilla in warm pan; fry ham in pan and place on tortilla.
2. Scramble eggs and cook in pan using nonstick cooking spray, add cheese and place on tortilla.
3. Roll tortilla into breakfast burrito.

 Breakfast Burrito Recipe.

Recipe C: Chili Con Carne

Ingredients:

• 6oz lean ground beef (90% lean)
• 1/4 can (14 1/2oz) diced tomatoes with chilies
• 1/4 medium onion (diced)

Directions:

1. Brown beef in pan.
2. Add tomatoes and onion, ½ tsp ground cumin powder, 1 tsp chili pepper flakes, salt and pepper to taste.

 Chili Con Carne Recipe.

Recipe D: Omelet

Ingredients:

• l large whole egg
• 2 large egg whites
• 2 tbsp light cream cheese
• 1/2 cup raw spinach

Directions:

1. Scramble the eggs in a pan with olive oil or nonfat cooking spray; flip eggs.
2. Mix together cream cheese and spinach in a bowl; spread cream cheese mixture onto cooked side of egg.
3. Wait 30 seconds to ensure the other side of the egg is cooked, fold in half, wait 1 minute to melt cream cheese mixture.

 Omelet Recipe.

Recipe E: Breakfast Pizza

Ingredients:

• 1 large whole egg
• 1/4 cup fat-free mozzarella
• 1/4 whole-wheat pizza crust
• 2 slices extra lean turkey bacon

Directions:

1. Beat egg in bowl and slowly drizzle half over the crust.
2. Spread cheese over crust and drizzle the rest of the egg over the cheese. Top with bacon.
3. Bake in oven at 450 degrees for about 10 minutes or until egg is cooked and cheese is melted.

 Breakfast Pizza Recipe.