You must eat fewer calories than your body is used to in order to drop body fat. When a calorie deficit is created, the body responds by collecting from fat reserves, and you get leaner. In this phase of our Four Weeks to Fit program, you’ll eat between 1,400 and 1,500 calories per day and you’ll consume ample amounts of protein. This will ensure you’re burning off body fat while sparing muscle. This will be coupled with keeping your carbs and fat intake in check to moderate levels. (Check out our Four Weeks to Fit Training Program here.)
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Monday
Breakfast1 tsp cinnamon3 egg whites, scrambled/boiled1/3 cup oatmeal, quick, measured uncookedLate-morning Snack1 tbsp peanut butter, natural2 rice cakes, brown rice/multigrain1 scoop whey proteinLunch2 tbsp balsamic vinegar1/2 cup brown rice, cooked4 oz shrimp1 small salad, with tomato and onionMidday Snack4 oz ground turkey breast, 99% fat-free4 oz sweet potato, baked skinlessDinner10 almonds4 oz asparagus4 oz halibutNighttime Snack1 tbsp peanut butter, natural1 scoop whey protein1/4 cup plain, low-fat yogurtTotals: 1,442 Calories, 158g Protein, 114g Carbs, 35g Fat
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Tuesday
Breakfast3 egg whites, scrambled/boiled1.5 oz cream of rice, measured uncookedLate-morning Snack1 tbsp almond butter, natural2 rice cakes, brown rice/multigrain1 scoop whey proteinLate-morning Snack1 soft corn tortilla, 7-inch diameter4 oz chicken breast, white meat1/2 cup zucchiniMidday snack4 oz ground turkey breast, 99% fat-free4 oz sweet potato, baked skinlessDinner10 almonds6 oz broccoli4 oz halibutNighttime Snack1 oz avocado1 scoop whey protein1/4 cup plain, low-fat yogurtTotals: 1,433 Calories, 164g Protein, 121g Carbs, 34g Fat
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Wednesday
Breakfast3 egg whites, scrambled/boiled1/4 cup grits, quick, measured uncookedLate-morning Snack1 tbsp peanut butter, natural2 rice cakes, brown rice/multigrain1 scoop whey proteinLunch2 tbsp balsamic vinegar1/2 cup brown rice, cooked4 oz chicken breast, white meat1 1/2 cups baby spinachMidday Snack4 oz ground turkey breast, skinless, 99% fat-free4 oz sweet potato, bakedDinner2 tbsp balsamic vinegar10 almonds1 medium salad, with tomato and onion4 oz shrimpNighttime Snack1 tbsp peanut butter, natural1 scoop whey protein1/4 cup plain, low-fat yogurtTotals: 1,408 Calories, 164g Protein, 144g Carbs, 34g Fat
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Thursday
Breakfast1 tsp cinnamon3 egg whites, scrambled/boiled1/3 cup oatmeal, quick, measured uncookedLate-morning Snack1 tbsp peanut butter, naturalLunch4 oz sweet potato, baked4 oz chicken breast, skinless, white meat4 oz asparagusMidday Snack4 oz turkey breast, white meat1/2 cup brown riceDinner2 tbsp balsamic vinegar10 almonds1 medium salad, with tomato and onion5 oz tilapiaNighttime Snack1 tbsp almond butter, natural1 scoop whey protein1/4 cup plain, low-fat yogurtTotals: 1,491 Calories, 198g Protein, 94g Carbs, 35g Fat
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Friday
Breakfast1 tsp cinnamon3 egg whites, scrambled/boiled1/2 cup oat branLate-morning snack1 tbsp almond butter, natural2 rice cakes, brown rice/multigrain1 scoop whey proteinLunch1/2 cup brown rice, cooked4 oz chicken breast, white meat4 oz green beansMidday Snack4 oz ground turkey breast, 99% fat-free4 oz sweet potato, baked skinlessDinner1 oz avocado4 oz asparagus4 oz halibutNighttime Snack1 tbsp peanut butter, natural1 scoop whey protein1/4 cup plain, low-fat yogurtTotals: 1,474 Calories, 172g Protein, 123g Carbs, 38g Fat
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Saturday
Breakfast3 egg whites, scrambled/boiled2 oz hash browns, home-preparedLate-morning Snack1 tbsp peanut butter, natural2 rice cakes, brown rice/multigrain1 scoop whey proteinLunch2 tbsp balsamic vinegar1/2 cup brown rice, cooked5 oz tilapia1 1/2 cups baby spinachMidday Snack4 oz turkey breast, white meat4 oz sweet potato, baked, skinlessDinner10 almonds1 cup zucchini4 oz ground turkey breast, 99% fat-freeNighttime Snack1 tbsp almond butter, natural1 scoop whey protein1/4 cup plain, low-fat yogurtTotals: 1,489 Calories, 175g Protein, 110g Carbs, 41g Fat
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Sunday
Breakfast3 egg whites, scrambled/boiled1/4 cup grits, quick, measured uncookedLate-morning Snack1 tbsp almond butter, natural2 rice cakes, brown rice/multigrain1 scoop whey proteinLunch1/2 cup black beans, boiled4 oz chicken breast, white meat4 oz broccoliMidday Snack4 oz ground turkey breast, 99% fat-free1/2 cup brown rice, cookedDinner2 tbsp balsamic vinegar10 almonds1 medium salad, with tomato and onion4 oz shrimpNighttime Snack1 oz avocado1 scoop whey protein1/4 cup plain, low-fat yogurtTotals: 1,456 Calories, 168g Protein, 141g Carbs, 33g Fat
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Phase Two: Weeks 3-4
In this phase, again, you’ll eat between 1,400-1,500 calories per day. However, your macronutrient intake will change. Because high-intensity training tears down muscle fibers at a rapid rate, you’ll consume a combination of higher protein and healthy fats. Carb intake is low to help keep your metabolism humming along. Carbs are still consumed early in the day, but they taper off as insulin sensitivity increases.
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Monday
Breakfast3 egg whites, scrambled/boiled1 tbsp flaxseeds1/2 cup oatmeal, quick, measured uncookedLate-morning Snack3 oz chicken breast, white meat0.75 oz English walnuts, halvesLunch1 cup cabbage, raw, shredded4 oz chicken breast, white meat2 soft corn tortillas, 7-inch diameterMidday Snack1/2 medium banana1 tbsp flaxseeds1 1/2 scoops whey proteinDinner2 oz avocado1 tbsp balsamic vinegar1 medium salad, with tomato and onion4 oz turkey breast, white meatNighttime snack1 tbsp flaxseeds1 1/2 scoops whey proteinTotals: 1,490 Calories, 180g Protein, 90g Carbs, 47g Fat
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Tuesday
Breakfast3 egg whites, scrambled/boiled1 tbsp flaxseeds1/4 cup grits, quick, measured uncookedLate-morning Snack3 oz chicken breast, white meat15 almondsLunch1 cup cabbage, raw, shredded4 oz ground turkey breast, 99% fat-free2 soft corn tortillas, 7-inch diameterMidday Snack3 oz blueberries1 tbsp flaxseeds1 1/2 scoops whey proteinDinner0.75 oz English walnuts, halved4 oz broccoli4 oz turkey breast, white meatNighttime Snack1 tbsp peanut butter, natural1 1/2 scoops whey proteinTotals: 1,439 Calories, 179g Protein, 94g Carbs, 50g Fat
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Wednesday
Breakfast3 egg whites, scrambled/boiled1 tbsp flaxseeds2 oz hash browns, home-preparedLate-morning Snack3 oz chicken breast, white meat0.75 oz English walnuts, halvesLunch1/2 cup zucchini4 oz turkey breast, white meat4 oz sweet potato, baked, skinlessMidday Snack1⁄2 medium apple1 tbsp flaxseeds1 1/2 scoops whey proteinDinner1 oz avocado4 oz broccoli3 egg whites, scrambled/boiledNighttime Snack1 tbsp almond butter, natural1 1/2 scoops whey proteinTotals: 1,413 Calories, 160g Protein, 93g Carbs, 52g Fat
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Thursday
Breakfast3 egg whites, scrambled/boiled1 tbsp flaxseeds1/3 cup oatmeal, quick, measured uncookedLate-morning Snack3 oz chicken breast, white meat2 oz avocadoLunch1 cup cabbage, raw, shredded4 oz chicken breast, white meat1/2 cup brown rice, cookedMidday Snack1/2 medium grapefruit1 tbsp flaxseeds1 1/2 scoops whey proteinDinner0.75 oz English walnuts, halves1 tbsp balsamic vinegar1 1/2 cups baby spinach4 oz shrimpNighttime Snack1 tbsp flaxseeds1 1/2 scoops whey proteinTotals: 1,448 Calories, 171g Protein, 82g Carbs, 51g Fat
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Edgar Artiga
Friday
Breakfast3 egg whites, scrambled/boiled1 tbsp flaxseeds1.5 oz cream of rice, uncookedLate-morning Snack4 oz ground turkey breast, 99% fat-free0.75 oz english walnuts, halvesLunch4 oz asparagus4 oz shrimp4 oz sweet potato, baked, skinlessMidday Snack1/2 large orange 1 tbsp peanut butter, natural1 1/2 scoops whey proteinDinner1 oz avocado4 oz asparagus5 oz tilapiaNighttime Snack1 tbsp flaxseeds1 1/2 scoops whey proteinTotals: 1,480 Calories, 178g Protein, 97g Carbs, 46g Fat
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Shutterstock
Saturday
Breakfast3 egg whites, scrambled/boiled1 tbsp flaxseeds1/2 cup oat branLate-morning Snack3 oz chicken breast, white meat0.75 oz English walnuts, halvesLunch1/2 cup zucchini4 oz chicken breast, white meat2 soft corn tortillas, 7-inch diameterMidday Snack1/2 medium banana1 tbsp flaxseeds3 egg whites, scrambled/boiledDinner1 oz avocado1 1/2 cups baby spinach4 oz turkey breast, white meatNighttime Snack1 tbsp almond butter, natural1 1/2 scoops whey proteinTotals: 1,483 Calories, 179g Protein, 91g Carbs, 51g Fat
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Sunday
Breakfast3 egg whites, scrambled/boiled1 tbsp flaxseeds1⁄3 cup oatmeal, quick, measured uncookedLate-morning Snack3 oz chicken breast, white meat 0.75 ozenglish walnuts, halvesLunch4 oz green beans4 oz tilapia1⁄2 cup brown riceMidday Snack1/2 medium apple1 tbsp flaxseeds1 1/2 scoops whey proteinDinner1 oz avocado4 oz asparagus3 egg whites, scrambled/boiledNighttime Snack1 tbsp peanut butter, natural1 1/2 scoops whey proteinTotals: 1,410 Calories, 164g Protein, 88g Carbs, 42g Fat
You must eat fewer calories than your body is used to in order to drop body fat. When a calorie deficit is created, the body responds by collecting from fat reserves, and you get leaner. In this phase of our Four Weeks to Fit program, you’ll eat between 1,400 and 1,500 calories per day and you’ll consume ample amounts of protein. This will ensure you’re burning off body fat while sparing muscle. This will be coupled with keeping your carbs and fat intake in check to moderate levels. (Check out our Four Weeks to Fit Training Program here.)
In this phase, again, you’ll eat between 1,400-1,500 calories per day. However, your macronutrient intake will change. Because high-intensity training tears down muscle fibers at a rapid rate, you’ll consume a combination of higher protein and healthy fats. Carb intake is low to help keep your metabolism humming along. Carbs are still consumed early in the day, but they taper off as insulin sensitivity increases.
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