Nutrition

Four Weeks to Fit Diet Plan

Kick-start weight loss with this diet plan designed to help you lose weight and build muscle—fast!

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Diet 2 Overview

 

 

 

 

 

> 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.

MONDAY
Breakfast
3 egg whites, scrambled/boiled
1 tbsp flaxseeds

1/2 cup oatmeal, quick, measured uncooked
Late-morning Snack3 oz chicken breast, white meat
0.75 oz English walnuts, halves
Lunch
1 cup cabbage, raw, shredded

4 oz chicken breast, white meat
2 soft corn tortillas, 7-inch diameter
Midday Snack
1/2 medium banana

1 tbsp flaxseeds

1 1/2 scoops whey protein
Dinner
2 oz avocado

1 tbsp balsamic vinegar

1 medium salad, with tomato and onion

4 oz turkey breast, white meat
Nighttime snack
1 tbsp flaxseeds
1 1/2 scoops whey protein

Totals: 1,490 Calories, 180g Protein, 90g Carbs, 47g Fat

TUESDAY
Breakfast
3 egg whites, scrambled/boiled
1 tbsp flaxseeds

1/4 cup grits, quick, measured uncooked
Late-morning Snack
3 oz chicken breast, white meat
15 almonds
Lunch
1 cup cabbage, raw, shredded
4 oz ground turkey breast, 99% fat-free

2 soft corn tortillas, 7-inch diameter
Midday Snack
3 oz blueberries
1 tbsp flaxseeds
1 1/2 scoops whey protein
Dinner
0.75 oz English walnuts, halves
4 oz broccoli
4 oz turkey breast, white meat
Nighttime Snack
1 tbsp peanut butter, natural
1 1/2 scoops whey protein

Totals: 1,439 Calories,
179g Protein, 94g Carbs, 50g Fat

WEDNESDAY
Breakfast
3 egg whites, scrambled/boiled

1 tbsp flaxseeds

2 oz hash browns, home-prepared
Late-morning Snack
3 oz chicken breast, white meat
0.75 oz English walnuts, halves
Lunch
1/2 cup zucchini

4 oz turkey breast, white meat
4 oz sweet potato, baked, skinless
Midday Snack
1⁄2 medium apple

1 tbsp flaxseeds

1 1/2 scoops whey protein
Dinner
1 oz avocado

4 oz broccoli

3 egg whites, scrambled/boiled
Nighttime Snack
1 tbsp almond butter, natural
1 1/2 scoops whey protein

Totals: 1,413 Calories, 160g Protein, 93g Carbs, 52g Fat

THURSDAY
Breakfast
3 egg whites, scrambled/boiled
1 tbsp flaxseeds

1/3 cup oatmeal, quick, measured uncooked
Late-morning Snack
3 oz chicken breast, white meat
2 oz avocado
Lunch
1 cup cabbage, raw, shredded

4 oz chicken breast, white meat
1/2 cup brown rice, cooked
Midday Snack
1/2 medium grapefruit

1 tbsp flaxseeds

1 1/2 scoops whey protein
Dinner
0.75 oz English walnuts, halves
1 tbsp balsamic vinegar

1 1/2 cups baby spinach

4 oz shrimp
Nighttime Snack
1 tbsp flaxseeds

1 1/2 scoops whey protein

Totals: 1,448 Calories, 171g Protein, 82g Carbs, 51g Fat

FRIDAY
Breakfast
3 egg whites, scrambled/boiled

1 tbsp flaxseeds

1.5 oz cream of rice, uncooked
Late-morning Snack
4 oz ground turkey breast, 99% fat-free
0.75 oz english walnuts, halves
Lunch
4 oz asparagus


4 oz shrimp


4 oz sweet potato, baked, skinless
Midday Snack
1/2 large orange
1 tbsp peanut butter, natural

1 1/2 scoops whey protein
Dinner
1 oz avocado


4 oz asparagus

5 oz tilapia
Nighttime Snack
1 tbsp flaxseeds


1 1/2 scoops whey protein

Totals: 1,480 Calories, 178g Protein, 97g Carbs, 46g Fat

SATURDAY
Breakfast
3 egg whites, scrambled/boiled
1 tbsp flaxseeds

1/2 cup oat bran
Late-morning Snack
3 oz chicken breast, white meat
0.75 oz English walnuts, halves
Lunch
1/2 cup zucchini

4 oz chicken breast, white meat
2 soft corn tortillas, 7-inch diameter
Midday Snack
1/2 medium banana

1 tbsp flaxseeds

3 egg whites, scrambled/boiled
Dinner
1 oz avocado

1 1/2 cups baby spinach

4 oz turkey breast, white meat

Nighttime Snack
1 tbsp almond butter, natural
1 1/2 scoops whey protein

Totals: 1,483 Calories, 179g Protein, 91g Carbs, 51g Fat

SUNDAY
Breakfast
3 egg whites, scrambled/boiled
1 tbsp flaxseeds

1⁄3 cup oatmeal, quick, measured uncooked
Late-morning Snack
3 oz chicken breast, white meat 0.75 oz english walnuts, halves
Lunch
4 oz green beans
4 oz tilapia

1⁄2 cup brown rice
Midday Snack
1/2 medium apple

1 tbsp flaxseeds

1 1/2 scoops whey protein
Dinner
1 oz avocado

4 oz asparagus

3 egg whites, scrambled/boiled
Nighttime Snack
1 tbsp peanut butter, natural
1 1/2 scoops whey protein

Totals: 1,410 Calories, 164g Protein, 88g Carbs, 42g Fat

Click here for the Four Weeks to Fit Training Plan!

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