Seven Day Meal Plan to Lose Belly Fat

MB900438709Looking for a seven day meal plan to jumpstart your weight loss plan? Trying to lose belly fat, but don’t know where to start? Follow this week long meal plan to lose belly fat and see results. You’ll notice this meal plan is high in fiber, lean protein, and fresh fruits and vegetables. It’s low calorie but filling and delicious.

 

Monday

 

Breakfast

Two eggs with a low-carb English muffin. Feel free to prepare the eggs in any fashion: hard boiled, fried (use nonstick spray, not butter), or scrambled with low fat milk and veggies or a small amount of lean meat like diced ham.

 

Mid morning snack

1 cup blackberries

 

Lunch

Burrito bowl with lean ground turkey or chicken, black beans, tomatoes, chilies, corn, lettuce and cilantro.

 

Mid afternoon snack

Celery sticks with peanut butter

 

Dinner

Homemade beef stew, light on the beef and potatoes, and heavy on the carrots, celery, and stewed tomatoes. Skip the bread.

 

Tuesday


Clean Eating (8 Issues)

 

Breakfast

Old fashioned oatmeal with a sprinkling of nuts, cinnamon and dried cranberries

 

Mid morning snack

Sliced mango

 

Lunch

Green leafy salad packed with crudités – broccoli, cauliflower, bell peppers, shredded carrots. Top with lean protein – eggs, grilled chicken or salmon. Go light on dressing – just dip your fork into the dressing before you take each bite.

 

Mid afternoon snack

Mozzarella cheese stick

 

Dinner

Lean pork tenderloin baked with half of an acorn squash. Drizzle olive oil inside the acorn squash half and season with salt, pepper, thyme and sage.

Wednesday

 

 

 

Breakfast

Homemade protein shake consisting of: ½ cup low fat milk, ½ cup low sugar vanilla greek yogurt, 2 scoops protein powder, ½ cup frozen unsweetened berries. Need more fiber to keep you full? Add in a tablespoon of Metamucil. Blend and enjoy!

 

Mid morning snack

One large apple. If you need to spice it up, slice it and sprinkle with ground cinnamon and nutmeg.

 

Lunch

Hearty chili made with lean ground beef or ground turkey, kidney beans, and tomatoes. Skip the cornbread and cheese but top with low fat sour cream or plain greek yogurt.

 

Mid afternoon snack

½ cup hummus with 1 cup baby carrots

 

Dinner

Homemade chicken parmesan. Dip chicken breasts in Italian salad dressing, coat with bread crumbs, and bake in oven in pan sprayed with non stick spray. Drench baked chicken in pasta sauce but skip the pasta and bread. Serve with broccoli or asparagus as a side; sprinkle grated parmesan over everything.

 

Thursday

Breakfast

Low fat or fat free low sugar greek yogurt or Islandic skyr (my favorite is Siggi’s vanilla Islandic skyr – 14 grams of protein but only 9 grams of sugar) with a ¼ cup of blueberries and one tablespoon of nuts.

 

Mid morning snack

Celery sticks with almond butter

 

Lunch

Hearty vegetable or seven-bean soup (skip the bread, but allow yourself a packet or two of saltine crackers)

 

Mid afternoon snack

One ounce of your favorite cheese and one ounce pretzel thins

 

Dinner

Homemade chicken curry on quinoa. Choose a low calorie premade curry sauce; just cook chopped chicken breasts, add to curry sauce, and serve over quinoa.

 

Friday

 

Breakfast

High fiber English muffin with almond butter

 

Mid morning snack

One cup of strawberries

 

Lunch

Grilled talapia and a leafy green salad

 

Mid afternoon snack

One avocado, sliced and sprinkled with lemon pepper or spice of your choice

 

Dinner

Pork medallions or chicken breasts roasted with chunks of sweet potatoes, drizzled with olive oil and spiced with garam masala (prepared Indian spice mix).

 

Saturday

 

Breakfast

Scrambled eggs with lean ham and veggies of your choice

 

Mid morning snack

Low sugar yogurt

 

Lunch

Sandwich made with lean cold cuts, lettuce, tomato and mustard or other low calorie condiment. Enjoy with pickles and side of sliced cucumbers or tomatoes.

 

Mid afternoon snack

Handful of nuts

 

Dinner

Lean stir fry of lean meat (shrimp, beef, pork or chicken) plus assortment of vegetables (snow peas, carrots, broccoli, bamboo shoots, water chestnuts, onions) and low calorie stir fry sauce. Serve over brown rice.

 

Sunday

 

Breakfast

Enjoy a Spanish omelet of two eggs, a tablespoon of milk, chopped tomatoes, chilies, onions, bell peppers and black beans.

 

Mid morning snack

Banana

 

Lunch

Saute shrimp with zucchini and summer squash in olive oil with fresh garlic and basil. Sprinkle with parmesean cheese and serve over quinoa.

 

Mid afternoon snack

Air popped popcorn

 

Dinner

Baked fish with fresh peas and brown rice. Dress fish with lemon and garlic for extra zest.

 

How to Lose Belly Fat

Most people lose belly fat first when they lose weight, but not all of us are built the same way. If you tend to store fat around your waistline instead of in your hips or distributed all over, you will want to focus on high protein, low carb meals and start an aggressive core strength exercise program. By strengthening the muscles under your belly fat, you will burn more calories and see results sooner.

 

Try strength training in general – building muscles in your legs, buttocks, back, stomach, shoulders, and arms will help you burn more calories as you go about your every day routine. Eventually the belly fat will come off. It just takes perseverance, especially once you are over age 40. Patience, plus hard work and discipline with your diet, will pay off.

 

 


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