4-WEEK FAT-BURNING MEAL PLAN

Get a full week of high protein, high fiber, and low carb meals for building muscle and burning fat fast. Plus, three complete training programs.
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.
THE GROCERY SHOPPING LIST
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
Eggs
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
Avocado
Low-Fat Cheese (sliced and shredded)
Planning meals is an activity that can bring a number of benefits. Whether you are cooking for one, for two or for your entire family, taking the time to sit down and plan future meals will not only save you time, effort and money but will also improve your eating habits.
Perhaps the number one reason to begin planning meals is that it lets you eat healthier. When you already have a menu of the foods you're going to prepare for the next several days, you won't have to resort to eating out or ordering takeout. As you probably know, most fast foods and restaurants today fall below standard when it comes to serving nutritious foods. Unfortunately, when you find yourself coming home late from work or too busy to do the groceries, you probably resort to buying pizza, cheeseburgers or a bucket of greasy chicken. Prepackaged meals are just as bad. Most TV and microwave dinners are often processed so much that they lose whatever nutrients they contained. When you plan meals, you can avoid eating these nutritionally lacking foods. Instead, you can spend time thinking of well-balanced meals and how you can prepare them.