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7 Day Diet Meal Plan
The following 7 day diet meal plan is a 1,200 daily calorie plan that uses a balanced protocol for protein, carbohydrates, and fat. There are 6 meals per day that incorporates a daily activity routine (to be performed in the morning) and 3 workouts per week (Monday, Wednesday and Friday). You can find some belly fat burning workout routines here.
The is a pretty simple 7 day diet meal plan that uses easy to prepare meals and basic ingredients. Follow this meal plan for at least one month and once you start to lose weight feel free to mix things up a bit with some different recipes.
I strongly suggest you purchase my Belly Be Gone Fat Burner capsules as they go hand in hand with the 7 day diet meal plan. Take one belly be gone capsule with the belly be gone morning wake up drink and another one at lunch. Doing so will allow you to activate your metabolism at the most opportune times for a sustained fat burning effect and calorie burn. Click here to order your bottle of belly be gone fat burner capsules.
The 7 day diet meal plan comes with a grocery list which you can view here.
Take 1 belly be gone capsule with your morning wake up drink and another capsule at noon for best fat burning results!
Before starting I suggest you take a weekend to prepare. Go through your cup boards and get rid of all your junk food. This includes all chips, pop, candy, chocolate, sugary treats and these 3 foods that will stop you from losing weight. Give these foods to your friends/family or donate them to your local food bank. Trust me, if you have junk food lying around it's only a matter of time before you eat them. Grab your foods on a Saturday and prepare them on Sunday. I also suggest getting yourself a cooler bag to take to work with you to store your snacks.
Simple cooler bag to store your snacks!
You can find a good cooler bag at your local grocery store or at Walmart (this one cost 10 bucks at Walmart).
Once you've finished preparing your foods, store them in tupperware containers in your fridge for use for the week.
7 Day Diet Meal Plan - Day One - Monday
Body-Wake up drink: 6:30 AM
1 glass of warm water with 2 tablespoons of lemon juice
Dash of cayenne pepper
Dash of Ginger
1 Belly Be Gone Capsule
Instructions
1. Squeeze 2 fresh lemons to make 2 tablespoons of fresh lemon juice.
2. Add to 1 glass of luke warm water
3. Add a few dashes of cayenne pepper
Morning Activation: 6:45 AM
1 glass of water
Breakfast: 7:30 AM
1/4 cup oatmeal (uncooked), Quaker 1 minute oats
1/4 cup blueberries
1 oz (8 halves) walnuts
1 glass of water
Cooking Instructions
1. Cook oatmeal according to package directions
2. Once cooked, add to a bowl and top with blueberries and walnuts
Meal Totals
Calories: 232
Protein: 6g
Carbs: 26g
Fat: 11g
Sodium: 0 mg
Mid morning snack: 9:45 AM
Oikos strawberry yogurt
1 glass of water
Meal Totals
Calories: 110
Protein: 12g
Carbs: 16g
Fat: 0g
Sodium: 50 mg
Lunch: Tuna casserole: 12 PM
1/2 can flaked white tuna (Flavour Leaf - in water)
1 tablespoon mayonnaise (Hellman's olive oil)
3 tablespoons of chopped celery
1/2 cup of sliced cucumber
2 tablespoons fresh lemon juice
2 teaspoon olive oil (extra virgin)
salt substitute
pepper
1 Belly Be Gone Capsule
1 glass of water
Cooking Instructions
1. Cut celery and cucumber into small chunks
2. Flake tuna in a mixing bowl
3. Add lemon juice and olive oil and mix well (until creamy). Mix in mayo
4. Add celery and cucumber
5. Mix well and top with pepper and salt substitute (if necessary)
Meal Totals
Calories: 232
Protein: 17g
Carbs: 3g
Fat: 17g
Sodium: 322 mg
Mid afternoon snack: 3 PM
1 tablespoons of veggie dip (Marzetti ranch)
2 celery stalks
1 glass of water
Meal Totals
Calories: 83
Protein: 0g
Carbs: 5g
Fat: 5g
Sodium: 238 mg
Dinner: Turkey pasta: 6 PM
2 oz turkey sausage cut into small chunks (1 small)
1/2 cup whole wheat bow tie pasta
1/2 green pepper
1/2 red pepper
1 tablespoon chopped onions
1 garlic clove (minced)
1/2 cup no sodium beef broth (Campbells)
2 tsp olive oil
pepper to taste
salt substitute to taste
dried parsley
16 oz of water (2 cups)
Cooking Instructions
1. Cook pasta and place in a bowl. Set aside.
Over medium heat, add olive oil and 1/4 cup of beef broth. Heat for about 3 minutes and add turkey and cook for about 10 minutes (cover the pan). Once cooked through, place in a bowl and set aside.
2. Using the same pan, add another 1/4 cup of beef broth, peppers, onion, and garlic. Saute for about 5 to 8 minutes until the vegetables are tender.
3. Add pasta, turkey sausage, and remaining beef broth to the pan (with veggies) and mix well
4. Season with pepper, salt substitute and garnish with parsley
Meal Totals
Calories: 310
Protein: 17g
Carbs: 27g
Fat: 12g
Sodium: 376 mg
Workout: 7:30 PM
1 glass of water while working out
Evening snack: 8:45 PM
1/4 cup fresh blueberries
1/2 cup Greek yogurt
1/2 tblsp pumpkin seeds (no shell, no salt) Trader Joe
1 glass of water
Meal Totals
Calories: 142
Protein: 14g
Carbs: 13g
Fat: 4g
Sodium: 66 mg
Day Totals
Calories: 1,135
Protein: 66g
Carbs: 96g
Fat: 49g
Sodium: 1,052 mg
7 Day Diet Meal Plan - Day Two - Tuesday
Body-Wake up drink: 6:30 AM
1 glass of warm water with 2 tablespoons of lemon juice
Dash of cayenne pepper
Dash of Ginger
1 Belly Be Gone Capsule
Instructions
1. Squeeze 2 fresh lemons to make 2 tablespoons of fresh lemon juice.
2. Add to 1 glass of luke warm water
3. Add a few dashes of cayenne pepper
Morning Activation: 6:45 AM
1 glass of water
Breakfast: 7:30 AM
1 boiled egg
1 string cheese snack (mozzarella)
1 cup grapes
1 glass of water
Meal Totals
Calories: 220
Protein: 13g
Carbs: 23g
Fat: 6g
Sodium: 215 mg
Mid morning snack: 9:45 AM
1 small apple
1 tblsp peanut butter
1 glass of water
Meal Totals
Calories: 166
Protein: 4g
Carbs: 38g
Fat: 8g
Sodium: 72 mg
Lunch: Chicken wrap: 12 PM
1 Whole wheat tortilla
2 teaspoon mayonnaise (olive oil)
3 slices deli style chicken breast
1/4 medium avocado, mashed
2 slices of tomato, diced
1 lettuce leaf, chopped
2 glasses of water
Cooking Instructions
1. Spread mayonnaise and mashed avocado on tortilla. Layer on other ingredients and wrap
Meal Totals
Calories: 229
Protein: 9g
Carbs: 24g
Fat: 8g
Sodium: 577 mg
Mid afternoon snack: Pita and chickpea hummus: 3 PM
1/2 pita cut into triangles
2 tablespoons hummus (chickpea)
1 glass of water
Meal Totals
Calories: 116
Protein: 3g
Carbs: 18g
Fat: 2g
Sodium: 192 mg
Dinner: Steak and veggies: 6 PM
3 oz uncooked sirloin steak (about size of palm)
1/2 cup mixed veggies (Frozen, Green Giant)
1/4 cup brown rice
1/2 teaspoon Mrs. Dash Garlic and Herb
1/4 teaspoon salt substitute (Herbamare by Vogel)
Dash of pepper
8 ounces of water (1 cup)
Cooking Instructions
1. Season steak with Mrs. Dash, salt substitute and pepper
2. Cook rice according to package directions in a pot
3. Heat 1/2 cup of water to a non stick pan over medium heat
4. Add steak. Cover and cook for 15 to 20 minutes (until done - water should disappear)
4. Steam or microwave veggies according to package directions
Meal Totals
Calories: 341
Protein: 25g
Carbs: 41g
Fat: 6g
Sodium: 73 mg
Evening walk: 7:30 PM
1 glass of water before walk
Evening snack: 8:45 PM
2 celery stalks
1 tblsp peanut butter
1 glass of water
Meal Totals
Calories: 106
Protein: 4g
Carbs: 5g
Fat: 8g
Sodium: 137 mg
Day Totals
Calories: 1,204
Protein: 58g
Carbs: 155g
Fat: 38g
Sodium: 1,266 mg
7 Day Diet Meal Plan - Day Three - Wednesday
Body-Wake up drink: 6:30 AM
1 glass of warm water with 2 tablespoons of lemon juice
Dash of cayenne pepper
Dash of Ginger
1 Belly Be Gone Capsule
Instructions
1. Squeeze 2 fresh lemons to make 2 tablespoons of fresh lemon juice.
2. Add to 1 glass of luke warm water
3. Add a few dashes of cayenne pepper
Morning Activation: 6:45 AM
1 glass of water
Breakfast: Scrambled eggs: 7:30 AM
2 scrambled eggs
1/2 green pepper
1 pieces of string cheese (mozzarella), Great Value
2 glasses of water
Meal Totals
Calories: 216
Protein: 19g
Carbs: 6g
Fat: 8g
Sodium: 280 mg
Mid morning snack: 9:45 AM
1 cup of diced pineapple
7 almonds
2 glasses of water
Meal Totals
Calories: 123
Protein: 3g
Carbs: 4g
Fat: 2g
Sodium: 14 mg
Lunch: Turkey cheddar lunch plate: 12 PM
5 deli style turkey breast (Maple Leaf), rolled up
20 g low fat (light) marble cheese (roughly 2 slices)
1 cup of sliced cucumber
1/4 cup fresh blueberries
10 whole, organic almonds
1 glass of water
Cooking Instructions
1. Simply pack everything up as is in either compartmental tupperware pieces or in ziploc bags.
Tip** Try and find either a compartmental tupperware or a bento style lunch box with "mini compartments"
Meal Totals
Calories: 210
Protein: 21g
Carbs: 10g
Fat: 9g
Sodium: 585 mg
Mid afternoon snack: 3 PM
1 rice cake (Lundberg, brown rice gluten free)
1 cup of water
Meal Totals
Calories: 60
Protein: 1g
Carbs: 14g
Fat: 0g
Sodium: 35 mg
Dinner: Garlic chicken: 6 PM
1 chicken thigh (skinless)
1 garlic clove (sliced)
1/2 lemon freshly squeezed
1 tablespoon of parsley
2 tsp olive oil
1 cup of asparagus
1/4 cup brown rice
pepper to taste
salt substitute to taste
2 glass of water
Cooking Instructions
1. Preheat the oven to 450°F (225°C). Place the chicken thigh in a non stick baking pan. Sprinkle with pepper and salt substitute. Sprinkle the garlic and parsley over the chicken pieces, and drizzle the lemon juice and olive oil on top. Bake the chicken until golden and the garlic slices have turned brown and roasted, about 30–40. Steam asparagus for about 10 minutes until tender.
Meal Totals
Calories: 428
Protein: 15g
Carbs: 5g
Fat: 16g
Sodium: 223 mg
Workout: 7:30 PM
1 glass of water while working out
Evening snack: Herbed yogurt dip and cucumber: 9 PM
1 cup 0% Plain Greek yogurt
1 tblsp minced green onion, white and light green parts
3 tablespoons finely chopped flat-leaf parsley
1 tablespoon chopped fresh dill
1 tablespoon chopped fresh chives
1 tablespoon thinly-sliced fresh basil
1 teaspoon sherry vinegar
1 teaspoon fresh lemon juice
1 cup sliced cucumber
1/2 sliced red pepper (strips for dipping)
Cooking Instructions
1. In a small bowl, whisk all ingredients together. Taste and adjust the seasoning, adding salt and pepper to taste.
2. Serve with vegetables
3. Store any leftovers in the fridge for a snack
Meal Totals
Calories: 155
Protein: 24g
Carbs: 13g
Fat: 0g
Sodium: 85 mg
Day Totals:
Calories: 1,218
Protein: 83g
Carbs: 58g
Fat: 35g
Sodium: 1,222 mg
7 Day Diet Meal Plan - Day Four - Thursday
Body-Wake up drink: 6:30 AM
1 glass of warm water with 2 tablespoons of lemon juice
Dash of cayenne pepper
Dash of Ginger
1 Belly Be Gone Capsule
Instructions
1. Squeeze 2 fresh lemons to make 2 tablespoons of fresh lemon juice.
2. Add to 1 glass of luke warm water
3. Add a few dashes of cayenne pepper
Morning Activation: 6:45 AM
1 glass of water
Breakfast: Wrap: 7:30 AM
1 Whole wheat tortilla
1 egg
2 egg whites
1/2 tomato (sliced)
2 slices of thin deli style ham
1/4 cup chopped red pepper
1 glass of water
Cooking Instructions
1. Heat a non stick skillet over medium heat. Add a few tablespoons of water and add red pepper.
2. Saute for about 5 minutes and add chopped tomato
3. Meanwhile mix egg and egg whites together in a bowl
4. Chop ham into smaller chunks and add to the pan with the vegetables
5. Cook for another 3 minutes
6. Transfer vegetable mixture to the egg mixture and stir well
7. Pour egg mixture into skillet and scramble until egg is set
8. Once set, let cook for a bit
9. Spread the egg mixture onto tortilla and wrap. Serve and enjoy!
Meal Totals
Calories: 231
Protein: 19g
Carbs: 23g
Fat: 2g
Sodium: 599 mg
Mid morning snack: 9:45 AM
1 plum
1 tblsp peanut butter
1 glass of water
Meal Totals
Calories: 124
Protein: 4g
Carbs: 9g
Fat: 8g
Sodium: 72 mg
Lunch: Southwestern salad: 12 PM
2 cups garden salad (or mixed greens)
1/3 cup canned black beans, rinsed
1/2 green pepper, chopped
8 cherry tomatoes, cut in half
1/4 medium avocado, diced
2 Tbsp. shredded light marble cheese
2 glasses of water
Cooking Instructions
1. Combine salad ingredients and top with 2 tsp. each olive oil and red-wine vinegar and a pinch each of salt and pepper.
Meal Totals
Calories: 225
Protein: 8g
Carbs: 23g
Fat: 9g
Sodium: 92 mg
Mid afternoon snack: 3 PM
1 rice cake (Lundberg, brown rice gluten free)
1 cup of water
Meal Totals
Calories: 60
Protein: 1g
Carbs: 14g
Fat: 0g
Sodium: 35 mg
Dinner: Sirloin steak spinach salad: 6 PM
1/4 pound sirloin steak (about the size of palm)
1/2 tbsp extra virgin olive oil
1/4 tsp garlic powder
dash of salt substitute
dash of pepper
1 cup baby spinach
1/2 cup cherry tomatoes (roughly 4), halved
3 white mushrooms, sliced
1/4 cup red onions, chopped
1/4 cup red pepper, chopped
2 tablespoons Italian dressing
1 cup of water (8 oz)
Cooking Instructions
1. Pre heat oven to 425 degrees. Line baking sheet with aluminum foil.
2. Rub the top of the steak with olive oil, garlic powder, salt substitute, and pepper and let sit for 10 minutes before placing in baking pan. Broil about 10 minutes on each side (or to liking). Allow the meat to rest on a cutting board for 10 minutes.
3. Meanwhile, in a large bowl, combine spinach, tomatoes, mushrooms, onion, and pepper and toss well.
4. Slice the steak on the diagonal and place strips on top pf the salad and serve with Italian dressing.
Meal Totals
Calories: 349
Protein: 26g
Carbs: 4g
Fat: 10g
Sodium: 284 mg
Evening walk: 7:30 PM
1 glass of water before walk
Evening snack: 8:45 PM
2 celery stalks
2 tablespoons of veggie dip (Marzetti ranch)
1 glass of water
Meal Totals
Calories: 122
Protein: 0g
Carbs: 4g
Fat: 10g
Sodium: 284 mg
Day Totals
Calories: 1,137
Protein: 58g
Carbs: 90g
Fat: 50g
Sodium: 1,572 mg
7 Day Diet Meal Plan - Day Five - Friday
Body-Wake up drink: 6:30 AM
1 glass of warm water with 2 tablespoons of lemon juice
Dash of cayenne pepper
Dash of Ginger
1 Belly Be Gone Capsule
Instructions
1. Squeeze 2 fresh lemons to make 2 tablespoons of fresh lemon juice.
2. Add to 1 glass of luke warm water
3. Add a few dashes of cayenne pepper
Morning Activation: 6:45 AM
1 glass of water
Breakfast: 7:30 AM
1/4 cup oatmeal (uncooked), Quaker 1 minute oats
1/4 cup blueberries
1 oz (8 halves) walnuts
1 glass of water
Cooking Instructions
1. Cook oatmeal according to package directions
2. Once cooked, add to a bowl and top with blueberries and walnuts
Meal Totals
Calories: 232
Protein: 6g
Carbs: 26g
Fat: 11g
Sodium: 0 mg
Mid morning snack: 9:45 AM
Oikos blueberry yogurt
1 glass of water
Meal Totals
Calories: 110
Protein: 12g
Carbs: 16g
Fat: 0g
Sodium: 50 mg
Lunch: Chicken wrap: 12 PM
1 Whole wheat tortilla
2 teaspoon mayonnaise (olive oil)
3 slices deli style chicken breast
1/4 medium avocado, mashed
2 slices of tomato, diced
1 lettuce leaf, chopped
2 glasses of water
Cooking Instructions
1. Spread mayonnaise and mashed avocado on tortilla. Layer on other ingredients and wrap
Meal Totals
Calories: 229
Protein: 9g
Carbs: 24g
Fat: 8g
Sodium: 577 mg
Mid afternoon snack: 3 PM
1 rice cake (Lundberg, brown rice gluten free)
1 cup of water
Meal Totals
Calories: 60
Protein: 1g
Carbs: 14g
Fat: 0g
Sodium: 35 mg
Dinner: Pan fried pickerel dinner: 6 PM
1 medium pickerel fillet
3 tablespoons of flour
onion powder
pinch of salt
few shakes of pepper
2 lemon wedges
1/2 tbsp extra virgin olive oil
2 cups mixed salad greens
1/2 cup sliced cucumber
2 tbsp grated carrot
1/2 cup cherry tomatoes (roughly 3), halved
3 white mushrooms, sliced
2 tablespoons Italian salad dressing
1 glass of water
Cooking Instructions
1. Combine flour, salt, onion powder and pepper in a shallow dish.
2. Lightly coat one side of each fillet in flour mixture. Turn each fillet over and coat second side of each fillet.
3. Heat olive oil in a medium non stick skillet.
4. When oil is heated, fry the fillets for approximately 3 - 5 minutes on each side.
5. Mix all vegetables in a salad bowl and toss with Italian dressing
6. Serve fish with lemon and salad
Meal Totals
Calories: 386
Protein: 26g
Carbs: 27g
Fat: 15g
Sodium: 581 mg
Workout: 7:30 PM
1 glass of water while working out
Evening snack: 8:45 PM
1 egg boiled (Great Value Brand)
1/4 cup blueberries
1 piece of string cheese (cheddar / mozzarella)
1 glass of water
Meal Totals
Calories: 150
Protein: 12g
Carbs: 7g
Fat: 6g
Sodium: 215 mg
Day Totals
Calories: 1,133
Protein: 66g
Carbs: 120g
Fat: 33g
Sodium: 1,458 mg
7 Day Diet Meal Plan Day Six - Saturday
Body-Wake up drink: 6:30 AM
1 glass of warm water with 2 tablespoons of lemon juice
Dash of cayenne pepper
Dash of Ginger
1 Belly Be Gone Capsule
Instructions
1. Squeeze 2 fresh lemons to make 2 tablespoons of fresh lemon juice.
2. Add to 1 glass of luke warm water
3. Add a few dashes of cayenne pepper
Morning Activation: 6:45 AM
1 glass of water
Breakfast: Omelet: 7:30 AM
1 egg
3 egg whites
3 large white mushrooms chopped
1/4 cup chopped onions
20 g low fat (light) marble cheese (roughly 2 thin slices)
pepper to taste
pinch of salt substitute (Herbamare by Vogel)
1 glass of water
Cooking Instructions
1. Crack the eggs into a mixing bowl with a pinch of salt and pepper. Whisk the eggs with a fork until smooth and frothy.
2. Pre heat a non stick skillet over medium heat
3. Mix onion and mushrooms in the egg mixture
4. Pour mixture in pan and spread evenly
5. When the omelet begins to cook and get firm, but still has a little raw egg on top, sprinkle cheese
6. Using a spatula, carefully ease around the edges of the omelet, and then fold it over in half. When it starts to turn golden brown underneath, remove the pan from the heat and slide the omelet on to a plate
Meal Totals
Calories: 206
Protein: 26g
Carbs: 5g
Fat: 5g
Sodium: 390 mg
Mid morning snack: 9:45 AM
3 tablespoons of trail mix
2 glasses of water
Meal Totals
Calories: 130
Protein: 5g
Carbs: 10g
Fat: 9g
Sodium: 5 mg
Lunch: Mandarin tuna salad: 12 PM
1 can flaked white tuna (Flavour Leaf - in water)
1 mandarin, peeled and quartered
1 tbsp fresh lemon juice
½ cup chopped celery
1 1/2 tablespoons of mayonnaise (Hellmans)
2 cups shredded lettuce
1 tbsp fresh parsley
Salt substitute and pepper
2 cups of water
Cooking Instructions
1. In a bowl, combine tuna, lettuce, mandarin slices, lemon juice, celery, mayo, salt substitute and pepper
2. Sprinkle with parsley
Meal Totals
Calories: 376
Protein: 33g
Carbs: 19g
Fat: 2g
Sodium: 580 mg
Mid afternoon snack: 3 PM
1 rice cake (Lundberg, brown rice gluten free)
1 cup of water
Meal Totals
Calories: 60
Protein: 1g
Carbs: 14g
Fat: 0g
Sodium: 35 mg
Dinner: Chicken stir fry: 6 PM
1 cup snap peas (flat peas)
1 cooked chicken breast (sliced)
1/2 green pepper
1/2 red pepper
1/2 cup of mushrooms
1/4 cup of chopped onions
3 tsp no sodium beef broth (Campbells)
1 tsp whole wheat flour
1/2 tablespoon reduced sodium soy sauce (Kikkoman)
1 tsp Mrs. Dash Garlic and Herb
1/2 teaspoon salt substitute (Herbamare by Vogel)
Dash of pepper
16 ounces of water (2 cups)
Cooking Instructions
1. Cut chicken into small chunks.
2. Season the chicken with Mrs. Dash garlic and herb, salt substitute, and pepper
3. Add 1/4 cup water to a non stick pan and over medium heat cook and cover chicken for about 15 minutes (until cooked through)
4. Put chicken aside
5. Heat a non stick pan and add 1/4 cup water and vegetables. Cover and Cook for about 5 minutes
6. In a small bowl, combine the remaining ingredients, stirring to dissolve the flour, add to the vegetable mixture and cook stirring constantly until sauce thickens.
7. Add chicken and mix well
Meal Totals
Calories: 202
Protein: 28g
Carbs: 16g
Fat: 4g
Sodium: 495 mg
Evening walk: 7:30 PM
1 glass of water before walk
Evening snack: 8:45 PM
1 egg boiled (Great Value Brand)
1/4 cup blueberries
1 piece of string cheese (cheddar / mozzarella)
1 glass of water
Meal Totals
Calories: 150
Protein: 12g
Carbs: 7g
Fat: 6g
Sodium: 215 mg
Day Totals
Calories: 1,150
Protein: 105g
Carbs: 77g
Fat: 26g
Sodium: 1,720 mg
7 Day Diet Meal Plan - Day Seven - Sunday
Body-Wake up drink: 6:30 AM
1 glass of warm water with 2 tablespoons of lemon juice
Dash of cayenne pepper
Dash of Ginger
1 Belly Be Gone Capsule
Instructions
1. Squeeze 2 fresh lemons to make 2 tablespoons of fresh lemon juice.
2. Add to 1 glass of luke warm water
3. Add a few dashes of cayenne pepper
Morning Activation: 6:45 AM
1 glass of water
Breakfast: Cottage cheese and fruit: 7:30 AM
1/2 cup of 1% cottage cheese
1/4 cup blueberries
3/4 cup strawberries, sliced
1 tblsp pumpkin seeds (no shell, no salt) Trader Joe
1 glass of water
Cooking Instructions
1. Add cottage cheese to a bowl and top with fruit and pumpkin seeds. Serve with water
Meal Totals
Calories: 205
Protein: 18g
Carbs: 17g
Fat: 5g
Sodium: 459 mg
Mid morning snack: 9:45 AM
Oikos blueberry yogurt
1 glass of water
Meal Totals
Calories: 110
Protein: 12g
Carbs: 16g
Fat: 0g
Sodium: 50 mg
Lunch: Chicken salad: 12 PM
2 cups Romaine lettuce (shredded)
1/2 cup cherry tomatoes, halved
1/2 green pepper (cut into chunks)
1/2 cup of sliced cucumber
3 slices deli style chicken breast
2 tablespoons Italian dressing
1 whole wheat dinner roll
2 glasses of water
Cooking Instructions
1. Mix all veggies in a salad bowl and add dressing. Mix well until all veggies are coated
2. Serve with dinner roll
Meal Totals
Calories: 255
Protein: 12g
Carbs: 28g
Fat: 8g
Sodium: 852 mg
Mid afternoon snack: 3 PM
1 rice cake (Lundberg, brown rice gluten free)
1 cup of water
Meal Totals
Calories: 60
Protein: 1g
Carbs: 14g
Fat: 0g
Sodium: 35 mg
Dinner: Slow cook roast: 6 PM
Per serving of beef (makes 4 servings)
2 LBS beef roast (top round or sirloin)
3 tsp olive oil
2 onions chopped
1 carrot chopped
1 celery stalk chopped
2 garlic cloves, minced
1 can plum tomatoes (with juice)
1/2 cup dry red wine
1 tsp sage
1 tsp rosemary
1 cup low sodium beef broth
Salt substitute and pepper
1 medium red potato
1 tablespoon sour cream
1/2 cup frozen mixed veggies, (microwaved / steamed)
1/2 teaspoon Mrs. Dash
8 ounces of water (1 cup)
Cooking Instructions
1. Place the roast in a Slow-Cooker.
2. In a big bowl, mix all the other ingredients.
3. Pour the mixture in the slow cooker.
4. Cook the roast for 4 hours or until cooked. Turn the meat occasionally, test doneness with a fork.
5. Pre heat oven to 350.
6. Wash and season potato with salt substitute, Mrs. Dash and pepper
7. Wrap potato in tin foil and bake potato for 45 minutes (until soft)
8. Take potato out of oven and let cool for 10 minutes
9. Steam or microwave mixed vegetables
10. Take beef out of slow cooker and slice
11. Add beef, vegetables and potato to a dish. Top potato with sour cream
Note** Please prepare this meal at just after lunch (1 ish) and slow cook for about 4 hours if you plan on having dinner at 5 or so.
**One serving equals 3 medium slices of roast**
Meal Totals
Calories: 484
Protein: 26g
Carbs: 56g
Fat: 10g
Sodium: 544 mg
Evening snack: 9 PM
1 tablespoons of veggie dip (Marzetti ranch)
2 celery stalks
1 glass of water
Meal Totals
Calories: 83
Protein: 0g
Carbs: 5g
Fat: 5g
Sodium: 238 mg
Day Totals
Calories: 1,233
Protein: 69g
Carbs: 142g
Fat: 28g
Sodium: 2,178 mg
I suggest grabbing the 7 day diet meal plan grocery list here and take a weekend to prepare. Store your snacks and lunches in tupperware containers in your fridge and when you're ready, put your snacks in a cooler bag and lunch in a paper bag (or plastic bag).
Other Belly Be Gone Meal Plans:
7 Day Easy Weight Loss Meal Plan
Stay safe and Stay strong!!
Blake
Over his 30 plus years of experience, Blake Bissaillion has worked with nationally ranked body builders, power lifters and fitness professionals. In this time he has picked up volumes of applied knowledge that he openly shares with his clients. Mr. Bissaillion’s objective is to help as many beginners to weight training and fitness to achieve their weight loss and fitness goals while getting into their best possible shape. Mr. Bissaillion owns and operates Belly Be Gone, a fitness company that offers fitness and nutritional guidance and products.