The 4 week fat burning meal plan. If you want to indulge during the dog days of summer, or the winter holidays, thats okay. You can get back on track and strip away those extra pounds with this easy to follow meal plan. And if youre 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 musclewithout all the annoying hunger and cravings that tend to accompany a calorie cutback. The get lean grocery shopping list. Choosing Healthy Protein Tips for Getting HighQuality Protein in Your Diet. Protein provides energy and supports your mood and cognitive function. Hi Dheeraj, Ideally, you should have a minimum of 6 8 meals in a day, including your pre and post workout meals. You can fulfil your daily protein intake by. Day 1 AM LUNCH DINNER RASPBERRY PROTEIN SMOOTHIE m akes 1 serving 1 cup nonfat milk 12 cup fresh or frozen raspberries 1 scoop Shakeology, any flavor 1 Tbsp. The females meal plan is based on a 41yearold female, weigh 150, 64 inches tall, moderately active, extra protein, 20 calorie deficit. Of course, youll have. The strippeddown recipes in this meal plan are crafted for a caloric deficit with ample highquality protein and a moderate amount of carbs that, when combined, burn. Diet programs The 4week fatburning meal plan Get a full week of high protein, high fiber, and low carb meals for building muscle and burning fat fast. High Protein And Fiber Meal Plan' title='High Protein And Fiber Meal Plan' />Make sure your spice cabinet is stocked and go to the grocery store to get the following items Plain Greek yogurt. Freshfrozen berries. Other fresh fruit bananas, grapefruit, apple etcHigh fiber high protein breakfast cereal. High fiberhigh protein frozen waffles. Natural peanut butter. Eggs. Low fatfat free milk. High fiberhigh protein whole grain bread. Articles/Daily_Meal_Plan_Dec15.jpg' alt='High Protein And Fiber Meal Plan' title='High Protein And Fiber Meal Plan' />High fiberhigh protein whole grain tortillas. Large chicken breast. Lean skirt steak. WebMD reviews the lowcarb Protein Power diet, including a basic overview and expert opinions. A 1,500calorie, highprotein diet can help you to boost metabolic functions and maintain lean muscle mass. Maintaining a diet that is low in fat and high. Lean deli meat turkey, roast beefGround lean turkey breast. Canned tunasalmon. Freshfrozen fish salmon, tilapia etc. Canned beans black, lentil, pinto etcFreshfrozen vegetables. Butternut squash. Bakedsweet potato. Avocado. Low fat cheese sliced and shreddedThe 4 week fat burning workout plans The 6 day trim up plan. The 5 day built for the beach plan. The 3 day detox plan. The 4 week fat burning meal plan Day 1. Breakfast Triple berry medley smoothie cup blueberries cup raspberries cup strawberries banana cup high fiber cereal cup low fat plain Greek yogurt. Blend until smooth. Lunch Tropical chicken salad. A few slices of avocado. Serve with high fiber whole wheat crackers. Dinner Shrimp stir fry pound cooked shrimp bag mixed frozen stir fry vegetables. Instructions Toss all ingredients together in wok. Serve over cup cooked brown rice. Day 2. Breakfast Spinach, onion, and feta cheese scramble on whole wheat English muffin. Vidalia onion, chopped cup fresh or frozen spinach. English muffin. Salt and Pepper to taste. Lunch Tuna fish roll up with Minestrone soup. Minestrone soup. 1 can of tuna canned in water2 tbsp. Sliced tomato and lettuce. Dinner Garlic chicken. Tabasco and lemon juice. Instructions Combine all ingredients in plastic bag. Toss chicken in bag and coat. Bake at 3. 50 degrees for 2. Serve with  cup whole wheat couscous and 1 cup zucchinisummer squash medley. Day 3. Breakfast Peanut butter banana sandwich. Toast whole wheat bread. Instructions Spread peanut butter and top with bananas, drizzle with honey and enjoy. Lunch Chicken pizza with roasted veggies. Salt and pepper. Non stick cooking spray. Instructions 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 3. 50 degrees for 2. When 5 minutes left, top chicken with cheese and let melt until finished cooking. Dinner Crunchy baked tilapia. Kelloggs high fiber bran cereal, baked. Day 4 Breakfast Strawberry oatmeal 34 cup cooked oats. Lunch Chicken and red onion quesadillas with side salad cup red onion, thinly sliced. Instructions 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 4. 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. Dinner Spicy chicken sausage and whole wheat penne. Instructions Spray skillet with non stick cooking spray and saut 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. Day 5. Breakfast Berry parfait. Plain Greek Yogurt cup low fat Vanilla Greek Yogurt cup blueberries cup cherries cup blackberries cup high fiber cereal suggested Go Lean Vanilla Almond CrunchLunch Greek bowl. Salt and pepper to taste. Instructions Combine all ingredients in bowl. Serve with whole wheat pitas and Tzatziki sauce. Tzatziki sauce cup plain Greek yogurt, cucumber diced, lemon juice, minced parsley and dill, salt and pepper to taste. Dinner Salmon with mixed vegetable quinoa. Day 6. Breakfast Oatmeal blueberry pancakes serves 62 cups old fashioned oats. Non stick cooking spray. Instructions 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 cup batter onto the skillet to form each pancake. Cook, flipping once so that each side is a golden brown color. Lunch Turkey chili rice bowl. Nonstick cooking spray cup lean ground turkey breast cup chopped onion cup canned red kidney beans, drained cup chopped red tomato cup water cup chopped green pepper. Low fat grated cheddar cheese optionalInstructions Cook rice as instructed, set aside. Spray small saucepan with non stick cooking spray, and add ground turkey, onion and cook until turkey is brown. Add remaining ingredients and bring to boil. Reduce heat to low and simmer until chili is thick. Add rice and serve with low fat grated cheddar cheese if desired. Dinner Steak and potatoes. Day 7. Breakfast Breakfast burrito. Mexican blend cheese. Salt and pepper to taste. Non stick cooking spray. Black Forest Torte. Instructions Combine, onion, jalapeo, and hot sauce in bowl. Spray skillet with non stick cooking spray and heat over medium heat. Cooks eggs and season with salt and pepper. Stir in black beans and cheese. Remove from heat and fill tortilla with egg mixture. Top with onion, jalapeo, and hot sauce mixture and roll into a burrito. Serve with salsa on side. Lunch Salad bar. Mixed greens. Mushrooms, tomato, broccoli, artichoke, beets, hearts of palm, asparagus, cabbage cup butternut squash. Instructions Toss together with 2 tbsp. Dinner Chicken tenders with tangy mustard dipping sauce pound chicken tenders tsp. Kelloggs bran buds. Sauce cup orange juice. Dijon mustard. 1 tablespoons honey cup water. Instructions Preheat oven to your broil setting around 4. In a shallow dish, mix together the paprika, salt, pepper, and almonds. Coat each chicken breast fillet with almond mixture and place onto a Pyrex dish that has been sprayed with nonstick cooking spray. Place chicken in oven for about 1. While the chicken is cooking, prepare the dipping sauce In a small bowl, whish together the orange, juice, mustard, honey, and water until sauce is smooth. Substitutions for Week 2, 3, 4. The following recipes are substitutions you can make at any time to Week 1s Meal Plan to keep each meal as exciting as the last. Breakfast substitutions Easy eggs and waffles. Spray microwave safe bowl with non stick cooking spray. Scramble 1 egg 2 egg whites, 1 tbsp. Pop in microwave for 1 minute and 3. Serve with 2 toasted high fiber high protein frozen waffles topped with 1 cup berries. High protein and fiber cold cereal. Mix cup low fat milk with 1 scoop of whey protein powder well, until smooth. Add cup high fiber cereal. Add 1 cup berries of your choice. Open faced California omelet. Scramble 2 eggs 2 eggs whites, cup chopped tomatoes, 1 tbsp. Serve over 1 slice of toasted whole wheat high fiber bread. Top with sliced avocado grapefruit on side. Lunch substitutions Salad and pizza.