A Fat Loss Meal Plan That Doesn’t Sacrifice Flavour | Best Diet to Burn Fat Guide

Changing body fat does not mean throwing away delicious food. This meal plan is savory and contains the nutrients you need to support your effort in the gym and maximize fat loss. It came from the people behind the New Body Plan, and also shared a gym training plan that will help you lose weight in two weeks. Follow the 4 simple tips below to get the most out of your plan. 

1. Stick to the plan You just need to make and eat the meal outlined in the plan. 

2. Create a simple swap As you follow your meal plan, the closer you get, the more likely it is to change, but if you can't get a particular meal, you can replace another meal at the same time in the same week. 

3. Do not panic Do not panic if you miss a meal (or several meals)! Pick yourself up, dirt the biscuit crumbs from the shirt and continue the plan. 

4. Plan ahead To follow your meal plan as easily as possible, visit one big store and get everything you need before you start. Also, invest in a sealed food storage container so you can make lunch at night or in the evening so you can work together.

Monday

breakfast ½ avocado crush on a slice of wholemeal bread with two scrambled eggs and a drop of cherry tomatoes.
Snack 30 g of whey protein powder shake made with 250 ml half skim milk. 1 banana.
Lunch Chicken and avocado sandwich on wholemeal bread. 3 salt and vinegar mochi.
Snack 25g brazil nuts.
dinner Turkish casserole. Heat some rapeseed oil in a pan and boil turkey breast slightly brown. Cook for 5 minutes on medium heat, then remove from pan and set aside. Put chopped carrots, onions and celery in a pan and cook for 5 minutes. Return the pan to the turkey, add 250 ml of vegetable stock, salt and pepper and boil for 20 minutes. Serve with 200 g of lightly buttered new potatoes.
Snack 50g Berry 100g Low Fat Greek Yogurt.
calorie 2,007 protein 153 g carbohydrate 180 g Fat 75 g

Tuesday

breakfast Ham omelet made with 3 eggs and 50 g of honey roast ham. 1 slice of lightly buttered wholemeal toast.
Snack 1 apple and 20 g of peanut butter.
Lunch BLT Sandwich. Bake three dried smoked bacon and place it between two wholemeal breads with sliced ​​tomatoes, lettuce and low-fat mayonnaise. 1 orange.
Snack 50 g of beef jerky.
dinner Sirloin steak with a small amount of oven chips, steamed green beans and roasted tomatoes. Quick tips Cook an extra steak at the steak for lunch the next day.
Snack 150 g of low-fat Greek yogurt and 100 g of frozen berries.
calorie 2,011 protein 134 g carbohydrate 182 g Fat 83 g

Wednesday

breakfast Three scrambled eggs on a handful of cherry tomatoes and a slice of lightly buttered wholemeal toast.
Snack 30 g of whey protein powder shake made with 250 ml half skim milk. 1 banana.
Lunch Steak Salad. Mix 1 sirloin steak, cut into strips, put sliced ​​avocado, sliced ​​raw zucchini, cold green beans and rocket in a bowl. Then add 2tbsp rapeseed oil, 1tsp of dijon mustard, grated parmesan into a bowl, put a spoon on the salad and mix all.
Snack 50 g of beef jerky. 3 salt and vinegar mochi.
dinner Grilled salmon and vegetables. Cut pepper and courgette, cut cherry tomatoes in half and put in a bowl. Add 1 tablespoon of rapeseed oil, fry soy sauce, 1/2 teaspoon of liver ginger, salt and pepper. Mix together, then sprinkle over salmon fillets on a baking tray. Bake for 10-12 minutes and serve with 50 g of brown rice.
Snack 100 g of frozen bananas and low-fat Greek yogurt.
calorie 2,000 protein 161 g carbohydrate 159 g Fat 80 g

Thursday

breakfast 200 g of low-fat Greek yogurt (1 apple, sliced ​​and sprinkled with cinnamon). Small handful of brazil nuts.
Snack 30g whey protein powder mixed with 250g half skim milk and 50g frozen strawberries.
Lunch Tuna mayonnaise sandwich. Mix 2 tablespoons of low-fat mayonnaise and 1 can of tuna and serve with 2 slices of wholemeal bread. 3 salt and vinegar mochi.
Snack Small bag of popcorn.
dinner Paprika grilled chicken and vegetables. Chop peppers and onions, add to the bowl. Add 1 tbsp of rape seed oil, 1 tsp of smoked paprika, salt and pepper, mix and pour into a baking tray over the sliced ​​chicken breast. Meanwhile, steam some broccoli and store it separately. Bake chicken and vegetables for 5-7 minutes, add broccoli and bake for another 5-7 minutes. Serve with 200 g of lightly buttered new potatoes.
Snack 50 g frozen berries and 100 g of low-fat Greek yogurt.
calorie 1,859 protein 150 g carbohydrate 182 g Fat 59 g

Friday

breakfast Two of them in a scramble on 1 slice of lightly buttered wholemeal toast with a small amount of cherry tomatoes.
Snack 30 g of whey protein powder shake made with 250 ml half skim milk. 1 banana.
Lunch Chicken and avocado sandwich on wholemeal bread. 3 salt and vinegar mochi.
Snack 20 g peanut butter thinly sliced ​​1 apple.
dinner Chili peppers (jump with recipe). Cook an extra portion of pepper for dinner for lunch the next day.
Snack Two large squares of 70% cocoa dark chocolate.
calorie 2,006 protein 140 g carbohydrate 184 g Fat 63 g

Saturday

breakfast Angry eggs and avocado (jump with recipe). Grapefruit 1/2.
Snack 50 g frozen berries and 100 g of low-fat Greek yogurt.
Lunch Pepper Beef Pasta. Using the remaining chili beef mix the day before, serve 50 g of pasta and grated cheese.
Snack 30g whey protein powder mixed with 250g half skim milk and 30g oats.
dinner Spanish rice (go to recipe).
Snack 100 g of frozen bananas and low-fat Greek yogurt.
calorie 1,974 protein 115 g carbohydrate 212 g Fat 74 g

Sunday

breakfast Punch-rich protein pancakes (go to recipe).
Snack Super Smoothie: Mix 100 g of frozen strawberries, 1 banana and a large amount of spinach. 1 carrot. Small handful of brazil nuts.
Lunch Roast Chicken, 200g Roast Potatoes, Carrots, Mung Beans, Broccoli and Gravy.
Snack 20 g peanut butter thinly sliced ​​1 apple.
dinner Chicken stir chop onion, pepper, broccoli and fry in a pan. Add 1/2 tsp of ginger and 1 tsp of soy sauce. Add the remaining cooked chicken from the roast and serve with 50 g brown rice.
Snack 100 g of frozen bananas and low-fat Greek yogurt.
calorie 2,041 protein 130 g carbohydrate 242 g Fat 59 g

The most delicious way to change your body

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Chiselled Chilli

Preparation time 10 minutes Cooking time 60 mins Few dishes are more satisfying than good peppers. And when you make it yourself, it is surprisingly healthy, thanks to the metabolic effects of protein and pepper from lean beef minced meat. Eating some vegetables can help you feel nutrition and taste. We ate medium hot peppers with half a teaspoon of red pepper powder per serving.

Ingredients (1 serving)

  • Minced beef 150g
  • ½ can of chopped tomatoes
  • ½ can kidney beans
  • Tomato puree 1tbsp
  • ½ red onion, chopped
  • 1 carrot
  • 2 celery sticks, cut
  • 1 garlic
  • ½tsp chili powder
  • 150 ml of beef
  • Rapeseed oil 1tbsp
  • Brown Rice 50g
  • Salt and pepper

Way

  1. Ground beef ground minced meat with rapeseed oil, then do not remove all fat. Remove the minced meat from the pan and store it separately
  2. From the remaining liquid of chopped onion, cook the chopped onion for a few minutes, then add the chopped carrot, celery, garlic and pepper powder and cook for a few more minutes.
  3. Put minced meat in a pan, add minced tomatoes, kidney beans, tomato puree and stock and boil for 45 minutes, stirring occasionally.
  4. Season with salt and pepper and serve with 50 g of brown rice.
calorie 641 protein 51 g carbohydrate 76 g Fat 14 g

Angry Egg and Avocado

Preparation time 5 minutes Cooking time 5 minutes This is a quick and delicious breakfast that removes the hassle from poached eggs. Many people try to avoid poached eggs, because they are useless to make poached eggs. We call this the "angry egg." Because we are inspired by the Italian word arrabbiata (letter translation, “painter”) related to cooking with peppers. Our recipe contains spices, which will chill your feet and add fat burning factors to your dishes. enjoy it!

Ingredients (1 serving)

  • 2 large eggs
  • Avocado ½
  • Whole wheat bread 1 slice
  • Squeeze Lime Juice
  • Chili Flakes
  • Salt and pepper
  • Handful of cherry tomatoes
  • Handful of spinach

Way

  1. Toast a slice of bread.
  2. Take half avocado and mash it in a bowl. Squeeze plenty of lime juice and mix in final. Sprinkle avocado mix on toast.
  3. Bring a pot of boiling water (about 4-5 cm deep).
  4. Divide the egg into lamekin. Once the water is bubbling gently, push the eggs into the pan. Contrary to splitting eggs straight, this will help to keep the eggs from catching well and not spreading.
  5. Repeat the process with the other eggs so that two eggs are poached in the pan at the same time. When the eggs are done, take them out of the pan and put them in a kitchen roll to absorb excess moisture.
  6. Place the eggs on avocado toast, season with pepper flakes, salt and pepper and serve with tomatoes and spinach.
calorie 405 protein 20 g carbohydrate 22 g Fat 27 g

Spanish Rice

Preparation time 5 minutes Cooking time 40 mins This gorgeous 1 pot classic is one of our favorites. One of the secrets is that Cho Liso surprises every taste by default. Of course, the calorie density is very high, so I use only a relatively small amount, but it is good because it is designed to taste. You can get more protein and useful nutrients from crayfish shrimp.

Ingredients (1 serving)

  • Crayfish 100g
  • 50 g of sliced ​​chorizo
  • ½ onion, chopped
  • ½ pepper, sliced
  • 100 g of chopped cherry tomatoes
  • 100g peas
  • Rapeseed oil 1tbsp
  • 1 clove garlic cloves
  • Paprika ½tsp
  • 150ml vegetable stock
  • Brown Rice 50g
  • 100 g broccoli
  • Salt and pepper

Way

  1. Slice the onion in half and gently fry in a pan for a few minutes with some rapeseed oil.
  2. Add sliced ​​chorizo ​​and cook until chorizo's oil soaks in the meat.
  3. Put cherry tomatoes, peppers, garlic, paprika and vegetable stock and boil gently for 20 minutes, stirring occasionally. When the mixture boils in a saucepan, start cooking rice.
  4. Add shrimp and peas and cook for another 8 to 10 minutes.
  5. Add cooked brown rice to the mix, mix together, season with salt and pepper, and steamed broccoli.
calorie 603 protein 43 g carbohydrate 61 g Fat 20 g

Punch Protein Pancakes

Preparation time 5 minutes Cooking time 5 minutes The pancakes feel like a really hearty meal, but the protein-packed version of the classic snack will help you shrink without widening your waist. A better way is very simple to make. Add the ingredients to the blender, mix and fry in a pan. The key to staying healthy is to add Greek yogurt and fruits and maple syrup to the cupboard. You can use any flavor of whey protein you like.

Ingredients (1 serving)

  • 15g Whey Protein Powder
  • 1 banana, sliced
  • 2 eggs
  • 100 g low fat Greek yogurt
  • 50 g of blueberries
  • 5g butter
  • Cinnamon

Way

  1. Put whey protein power, bananas and eggs in a blender and mix until the mixture is soft.
  2. Melt butter in a pan and pour into a pancake mix to make a 10 cm wide disc.
  3. Cook the pancakes for 90 seconds, then run another 60 seconds and cook.
  4. Sprinkle cinnamon over cinnamon with yogurt and blueberries.
calorie 405 protein 20 g carbohydrate 22 g Fat 27 g
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