The Best Nutrition Plan For Weight Loss

If you want to indulge during the dog days of summer, or the winter holidays, that’s okay. But you’re going to have to work your ass off to shed that extra weight.You can get back on track and strip away those extra pounds with this easy-to-follow meal plan. And if you’re trying not to fall off the bandwagon, heed to the meal plan to stave off unwanted weight.With an effective combo of high-fiber and protein, this 4-week plan will help you lose fat, boost your metabolism, and set you up to build muscle—without all the annoying hunger and cravings that tend to accompany a calorie cutback.

The Get-lean Grocery Shopping List

Make sure your spice cabinet is stocked and go to the grocery store to get the following items:

  • Plain Greek yogurt
  • Fresh/frozen berries
  • Other fresh fruit (bananas, grapefruit, apple etc)
  • High-fiber high-protein breakfast cereal
  • High-fiber/high-protein frozen waffles
  • Natural peanut butter
  • Eggs
  • Low-fat/fat-free milk
  • High-fiber/high-protein whole-grain bread
  • High-fiber/high-protein whole-grain tortillas
  • Large chicken breast
  • Lean skirt steak
  • Lean deli meat (turkey, roast beef)
  • Ground lean turkey breast
  • Canned tuna/salmon
  • Fresh/frozen fish (salmon, tilapia etc.)
  • Canned beans (black, lentil, pinto etc)
  • Fresh/frozen vegetables
  • Butternut squash
  • Baked/sweet potato
  • Avocado
  • Low-fat cheese (sliced and shredded)

Day 1

Breakfast: Triple berry medley smoothie

  • ½ cup blueberries
  • ½ cup raspberries
  • ½ cup strawberries
  • ½ banana
  • ½ cup high-fiber cereal
  • ½ cup low-fat plain Greek yogurt
  • 1 cup 1% or skim milk
  • 1 scoop whey protein powder
  • ½ cup ice cubes

Blend until smooth.

Lunch: Tropical chicken salad

  • 1 large cooked chicken breast, shredded
  • ¼ cup low fat cottage cheese
  • 1/3 cup pineapple, 1/3rd cup mango
  • 2 Tbsp chopped water chestnuts
  • 2 cups spinach
  • 1-ounce almonds
  • A few slices of avocado

Serve with high-fiber whole-wheat crackers.

Dinner: Shrimp stir-fry

  • ½ lb cooked shrimp
  • ½ bag mixed frozen stir-fry vegetables
  • 2 Tbsp low sodium soy sauce and salt and pepper to taste

Toss all ingredients together in wok. Serve over ½ cup cooked brown rice.

Day 2

Breakfast: Spinach, onion, and feta cheese scramble on whole-wheat English muffin

  • 2 eggs + 2 eggs whites
  • 2 Tbsp low fat feta cheese
  • ¼ cup Vidalia onion, chopped
  • ¼ cup fresh or frozen spinach
  • 1 high-fiber whole-wheat English muffin
  • Salt and Pepper to taste

Lunch: Tuna fish roll up with Minestrone soup

  • 1 cup Minestrone soup
  • 1 can of tuna (canned in water)
  • 2 Tbsp low fat mayo
  • 1 tsp whole-grain mayonnaise
  • Sliced tomato and lettuce
  • 1 whole-wheat high-fiber wrap

Dinner: Garlic chicken

  • 1 large chicken breast
  • ¼ cup whole wheat bread crumbs
  • 1/8-cup skim milk
  • ¼ garlic clove
  • 1 tsp Tabasco and lemon juice

Combine all ingredients in plastic bag. Toss chicken in bag and coat. Bake at 350 degrees for ~20 minutes. Serve with: ½ cup whole-wheat couscous and 1 cup zucchini/summer squash medley.

Day 3

Breakfast: Peanut butter & banana sandwich

  • 2 slices whole-wheat bread (with at least 4g fiber per slice)
  • 2 tbsp. peanut butter
  • 1 sliced banana
  • 1 tsp drizzle honey
  • Toast whole-wheat bread

Spread peanut butter and top with bananas, drizzle with honey and enjoy.

Lunch: Chicken pizza with roasted veggies

  • 1 large chicken breast
  • ½ cup tomato sauce
  • ¼ cup shredded part-skim mozzarella cheese
  • 1 cup chopped vegetables (broccoli, mushrooms, eggplant, zucchini)
  • 1 tsp red pepper flakes
  • Salt and pepper
  • Non-stick cooking spray

Spray baking sheet with non-stick cooking spray. Place chicken breast and vegetables on sheet, and season with salt and pepper. Spray vegetables with non-stick cooking spray, then spoon tomato sauce on top of chicken. Bake at 350 degrees for 20-25 min or until chicken is cooked through. When 5 minutes left, top chicken with cheese and let melt until finished cooking

Dinner: Crunchy baked tilapia

  • 6 ounces tilapia topped with 3 tsp Kellogg’s high-fiber bran cereal, baked
  • 1 cup sautéed high-fiber vegetables (asparagus, broccoli, carrots)
  • 1 small baked sweet potato

Day 4

Breakfast: Strawberry oatmeal 

  • 3/4 cup cooked oats
  • 1 scoop strawberry protein powder (or other flavored powder)
  • 1 cup of sliced strawberries
  • 1/2 cup of banana

Lunch: Chicken and red onion quesadillas with side salad

  • ¼ cup red onion, thinly sliced
  • 1/3-cup balsamic vinegar
  • 1/4-cup low-fat cheddar cheese
  • 1 large boneless chicken breast, cooked and shredded
  • 2 high-fiber whole-wheat tortillas

Combine onions and vinegar in bowl and marinate for 5 minutes. Drain the onions and set aside. Spray a large skillet with non-stick cooking spray, and heat over medium heat. Add onions, and cook until onions have softened, about 5-7 min. Transfer to bowl and set aside. Place tortillas in a large nonstick skillet over medium heat (they will overlap). Warm for about 45 seconds on each side.

Sprinkle cheese on each tortilla. Cover cheese with the shredded cooked chicken and top the chicken with the marinated onions. Fold the tortillas in half, press gently with a spatula to flatten, and cook for about 2 minutes, until the cheese begins to melt. Flip the quesadilla and cook for another 1-2 minutes, until the second side is golden brown. Serve with side mixed green salad and 1 tbsp. light dressing

Dinner: Spicy chicken sausage and whole-wheat penne

1 low-fat chicken sausage
1 cup chopped mushrooms and red pepper
½ cup whole-wheat penne
¼ cup tomato sauce
1 tsp. red pepper chili flakes

Spray skillet with non-stick cooking spray and sauté pre-cooked low fat chicken sausage, mushrooms, and red-bell pepper in pan. Toss over cooked pasta and tomato sauce. Service with side mixed green salad and 1 tbsp. light dressing.

Day 5

Breakfast: Berry parfait

  • 1/2 cup low fat Plain Greek Yogurt + ¼ cup low fat Vanilla Greek Yogurt
  • ½ cup blueberries
  • ½ cup cherries
  • ½ cup blackberries
  • ¾ cup high-fiber cereal (suggested: Go Lean Vanilla Almond Crunch)

Lunch: Greek bowl

  • 4-6 ounces cooked lamb, cut into cubes
  • 1 tsp olive oil
  • ½ tsp chopped fresh garlic
  • ½ tsp oregano
  • ½ red pepper, diced
  • ¼ cup cherry tomatoes, halved
  • 2 Tbsp low fat feta cheese
  • Salt and pepper to taste
  • 1 whole-wheat high-fiber pita

Combine all ingredients in bowl. Serve with whole-wheat pitas and Tzatziki sauce. Tzatziki sauce: ¼ cup plain Greek yogurt, ½ cucumber diced, lemon juice, minced parsley and dill, salt and pepper to taste

Dinner: Salmon with mixed vegetable quinoa

  • 6 oz baked salmon, seasoned with salt, pepper, and fresh lemon juice
  • ½ cup cooked quinoa with 1-cup sautéed mixed vegetables

Day 6

Breakfast: Oatmeal blueberry pancakes (serves 6)

  • 2 ½ cups old-fashioned oats
  • 6 egg whites, beaten
  • 1 cup skim milk
  • 2 tsp oil
  • 1 tsp baking powder
  • 1 tsp vanilla extract
  • 1 tsp cinnamon
  • ½ cup unsweetened applesauce
  • 1 cup blueberries
  • Non-stick cooking spray

Blend all ingredients (except blueberries) in blender until fairly smooth (normal pancake mix consistency). Then gently fold blueberries into mixture. Heat skillet to medium heat, then coat with nonstick cooking spray. Pour ½ cup batter onto the skillet to form each pancake. Cook, flipping once so that each side is a golden-brown color.

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