The 4-week fat-burning meal plan

The 4-week fat-burning meal plan


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—all without the annoying hunger or weird cravings that tend to accompany a calorie cutback.

If you want to indulge during the dog days of summer, or the winter holidays, that’s okay. 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.


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
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
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 smoothie is formed

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
30g almonds
A few slices of avocado
Serve with high-fiber whole-wheat crackers

Dinner: Shrimp Stir-Fry

230g 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.

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
1-cup 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
Season with salt and pepper
Spray vegetables with non-stick cooking spray
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

170g tilapia topped with 3 tsp. Kellogg’s high-fiber bran buds cereal, baked
1-cup sautéed high-fiber vegetables (asparagus, broccoli, carrots)
1 small baked sweet potato

Breakfast: Strawberry Oatmeal Delight

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: Very 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)


Layer yogurt, fruit, and cereal and enjoy!

Lunch: Greek Bowl

170g 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

170g 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.

Lunch: Turkey Chili Rice Bowl

Nonstick cooking spray
½ cup lean ground turkey breast
¼ cup chopped onion
½ cup canned red kidney beans, drained
¼ cup chopped red tomato
½ cup water
¼ cup chopped green pepper
1 tsp. chili powder
¼ cup brown rice
Low fat grated cheddar cheese (optional)


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

140g seasoned cooked skirt steak
1 small baked potato with 2 tbsp. non-fat sour cream and chives
1 cup steamed broccoli

Breakfast: Breakfast Burrito

2 eggs + 2 egg whites
1/4 cup black beans, rinsed
2 tbsp. chopped red onion
1 small jalapeño, seeded, minced
2 tbsp. low fat shredded Mexican blend cheese
1 tsp. hot sauce
Salt and pepper to taste
Non-stick cooking spray
1 high-fiber whole-wheat tortilla


Combine, onion, jalapeño, 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, jalapeño, 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
¼ cup butternut squash
28g almonds
1 serving grilled chicken


Toss together with 2 tbsp. lite balsamic vinaigrette and serve with a few whole-wheat high-fiber crackers.

Dinner: Chicken Tenders with Tangy mustard dipping sauce

230g chicken tenders
½ tsp. paprika
2 tsp. salt
1 tsp. pepper
1/3 cup sliced almonds
¼ cup high-fiber Kellogg’s bran buds


½ cup orange juice
3 tbsp. Dijon mustard
1 ½ tablespoons honey
¼ cup water


Preheat oven to your broil setting (around 400-450 degrees)
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 15-20 minutes, turning once halfway through to brown on both sides
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 1’s 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. milk, and a little salt and pepper in bowl
  • Pop in microwave for 1 minute and 30 seconds
  • Serve with 2-toasted high-fiber high-protein frozen waffles topped with 1-cup berries

High-Protein and Fiber Cold Cereal

  • Mix ½ cup low fat milk with 1 scoop of whey protein powder well, until smooth
  • Add ¾ cup high-fiber cereal
  • Add 1-cup berries of your choice

Open Faced California Omelet

  • Scramble 2 eggs + 2 eggs whites, ¼ cup chopped tomatoes, 1 tbsp. low fat cheese
  • Serve over 1 slice of toasted whole wheat high-fiber bread
  • Top with sliced avocado
  • ½ grapefruit on side

Lunch Substitutions:

Salad and Pizza

  • 1 slice thin-crusted whole-wheat veggie pizza with grilled chicken
  • Large mixed green salad with 2 tbsp. walnuts on side with 1-2 tbsp. light dressing

Salmon “Burger”

  • 1 can salmon (in water) mixed with 2 tbsp. low-fat mayo, 2 tbsp. chopped onion, salt and pepper
  • Topped with lettuce, tomato
  • Served on whole grain bun
  • 1/3rd cup 3-bean salad on side
  • ½ cup steamed string beans

Roast Beef and Swiss on Whole-Grain Bread

  • 85g lean roast beef,
  • 1 slice low fat Swiss cheese
  • ½ cup grilled green peppers and onions
  • 1 tbsp. low-fat creamy Italian dressing
  • 2 slices whole-grain bread (with at least 4g fiber per slice)
  • Serve with crudité (raw carrots, celery, broccoli) and 2 tbsp. fat free ranch dressing

Dinner Substitutions:

Chicken Tacos

  • 1 large chicken breast, cooked and shredded
  • 2 tbsp. low fat shredded cheddar cheese
  • 1 cup shredded lettuce
  • ½ cup chopped tomatoes
  • ½ cup black beans
  • 2 tbsp. salsa
  • 2 high-fiber tortillas
  • Serve with side salad

Salmon Kabobs

  • Chop 170g raw salmon in chunks
  • Chop ½ red pepper and ½ red onion
  • Arrange salmon, red pepper, and red onion on wet skewer
  • Brush with 1 tbsp. olive oil and salt and pepper
  • Grill until salmon cooked through and veggies soft
  • Serve with ½ cup quinoa and ½ cup mixed vegetables on side

Turkey Dinner

  • 170g herb roasted turkey
  • 1-cup sautéed broccoli and mushrooms
  • ½ cup cubed sweet potatoes

By Tanya Zuckerbrot