Fat Loss

Fat Loss Diet Plan

Day 1

Breakfast

7 oz full-fat plain Greek yogurt with 1 Tbsp chia seeds


1/2 grapefruit

Per serving: 276 cal, 11 g fat (6 g sat), 24 g carbs, 14 g sugar, 88 mg sodium, 6 g fiber, 21 g protein

Snack

5 celery sticks
 with 2 tsps almond butter

Per serving: 63 cal, 5 g fat (1 g sat), 3 g carbs, 0 g sugar, 16 mg sodium, 2 g fiber, 2 g protein

Lunch

Chicken spinach salad: 2 cups raw spinach, 4 oz grilled chicken, 1/4 sliced avocado, 1 tsp olive oil

Per serving: 273 cal, 13 g fat (2 g sat), 5 g carbs, 0 g sugar, 150 mg sodium, 4 g fiber, 38 g protein

Snack

1 6-oz almond milk latte
10 cashews

Per serving: 129 cal, 9 g fat (1 g sat), 7 g carbs, 3 g sugar, 137 mg sodium, 1 g fiber, 4 g protein

Dinner

Green tea-marinated cod over lentil-currant salad

Per serving: 260 cal, 4 g fat (0 g sat), 33 g carbs, 13 g sugar, 574 mg sodium, 6 g fiber, 21 g protein

Day 2

Breakfast

Broccoli rabe and egg toast

Per serving: 318 cal, 12 g fat (3 g sat), 41 g carbs, 7 g sugar, 290 mg sodium, 5 g fiber, 12 g protein

Snack

1 cup sugar snap peas with 1 oz goat cheese and fresh thyme, warmed in the oven for 3 minutes

Per serving: 111 cal, 6 g fat (4 g sat), 6 g carbs, 3 g sugar, 104 mg sodium, 2 g fiber, 7 g protein

Lunch

Shrimp salad: 2 cups mixed baby greens, 5 cooked shrimp, 1/4 avocado, 2 sliced hearts of palm spears, 1/4 lemon juiced, 1 tsp olive oil

Per serving: 197 cal, 11 g fat (2 g sat), 15 g carbs, 0 g sugar, 319 mg sodium, 6 g fiber, 14 g protein

Snack

1 green apple
 with 2 tsp peanut butter
 and 1/2 tsp cinnamon

Per serving: 161 cal, 5 g fat (1 g sat), 29 g carbs, 20 g sugar, 49 mg sodium, 6 g fiber, 2 g protein

Dinner

1 small sweet potato, 1 cup sautéed spinach, 1/4 lemon, juiced, 4 oz grilled chicken

Per serving: 375 cal, 4 g fat (0 g sat), 46 g carbs, 14 g sugar, 305 mg sodium, 10 g fiber, 41 g protein

Day 3

Breakfast

Avocado banana smoothie: 1 cup of almond milk, 1 small frozen banana, 1 Tbsp nut butter, 1/2 small avocado, 1 handful of raw spinach, 1 scoop protein powder

Per serving: 457 cal, 24 g fat (4 g sat), 36 g carbs, 14 g sugar, 280 mg sodium, 11 g fiber, 29 g protein

Snack

5 carrot sticks
 with 1 Tbsp hummus

Per serving: 64 cal, 3 g fat (1 g sat), 9 g carbs, 5 g sugar, 119 mg sodium, 3 g fiber, 2 g protein

Lunch

2 cups carrot kale salad topped with 1/2 cup quinoa and 1/3 cup chickpeas

Per serving: 379 cal, 13 g fat (1 g sat), 57 g carbs, 13 g sugar, 355 mg sodium, 14 g fiber, 13 g protein

Snack

12 small olives
1 oz Parmesan cheese

Per serving: 172 cal, 13 g fat (5 g sat), 3 g carbs, 0 g sugar, 664 mg sodium, 0 g fiber, 11 g protein

Dinner

4 oz grilled tuna steak
1 cup sautéed red cabbage

Per serving: 255 cal, 12 g fat (3 g sat), 23 g carbs, 13 g sugar, 200 mg sodium, 2 g fiber, 13 g protein

Day 4

Breakfast

Salmon pesto tartine

Per serving: 427 cal, 19 g fat (3 g sat), 36 g carbs, 4 g sugar, 1400 mg sodium, 19 g fiber, 28 g protein

Snack

1 cup jicama slices
 with 2 Tbsp tzatziki

Per serving: 116 cal, 5 g fat (2 g sat), 15 g carbs, 4 g sugar, 115 mg sodium, 5 g fiber, 3 g protein

Lunch

Tuna salad: 1 cup romaine, 1 diced plum tomato, 1/2 cup artichoke hearts,
 4 oz canned tuna,
 1 tsp olive oil

Per serving: 159 cal, 6 g fat (1 g sat), 14 g carbs, 5 g sugar, 567 mg sodium, 5 g fiber, 14 g protein

Snack

1 cup blueberries
10 almonds

Per serving: 154 cal, 7 g fat (0 g sat), 24 g carbs, 16 g sugar, 1 mg sodium, 6 g fiber, 4 g protein

Dinner

4 oz grilled pork tenderloin
2 cups bok choy sautéed with 2 tsp avocado oil

Per serving: 297 cal, 17 g fat (1 g sat), 5 g carbs, 2 g sugar, 452 mg sodium, 2 g fiber, 26 g protein

Day 5

Breakfast

1/3 cup dried oatmeal, cooked in water
1 banana with 2 tsp almond butter and a dash of cinnamon

Per serving: 377 cal, 10 g fat (2 g sat), 63 g carbs, 14 g sugar, 2 mg sodium, 10 g fiber, 12 g protein

Snack

1 cup cucumber slices

2 Tbsp guacamole

Per serving: 62 cal, 4 g fat (1 g sat), 6 g carbs, 2 g sugar, 4 mg sodium, 3 g fiber, 2 g protein

Lunch

Avocado and cucumber nori rolls

Per serving: 193 cal, 12 g fat (2 g sat), 17 g carbs, 4 g sugar, 138 mg sodium, 7 g fiber, 4 g protein

Snack

7 oz full-fat plain Greek yogurt with 1 Tbsp flaxseeds


Per serving: 283 cal, 20 g fat (7 g sat), 15 g carbs, 8 g sugar, 99 mg sodium, 3 g fiber, 10 g protein

Dinner

4 oz salmon baked with 1/4 lemon juiced, 1 Tbsp Dijon mustard, and 1 Tbsp chopped fresh parsley
2 cups sautéed spinach

Per serving: 317 cal, 18 g fat (3 g sat), 12 g carbs, 3 g sugar, 500 mg sodium, 5 g fiber, 28 g protein

Day 6

Breakfast

Oatmeal pancakes: 1 whole egg, 2 egg whites, 1/4 cup old-fashioned or quick-cooking oats, 1 pinch of ground cinnamon, 1/2 cup low fat cottage cheese.

Per serving: 414 cal, 10 g fat (4 g sat), 35 g carbs, 6 g sugar, 550 mg sodium, 5 g fiber, 34 g protein

Snack

5 celery sticks with 2 tsp peanut butter

Per serving: 63 cal, 5 g fat (1 g sat), 3 g carbs, 1 g sugar, 47 mg sodium, 1 g fiber, 2 g protein

Lunch

Green salad with shitake bacon: 1/2 cup cooked chickpeas, 1 1/2 Tbsp olive oil, 1/2 tsp paprika, 1 teaspoon turmeric, 1 pinch black pepper and sea salt, 6-8 large shiitake mushrooms, 2 cups torn butter lettuce, 1 Tbsp Parmigiano-Reggiano, 1/2 small clove garlic, 1 Tbsp fresh lemon juice, 1 Tbsp white balsamic vinegar .

Per serving: 436 cal, 24 g fat (4 g sat), 47 g carbs, 9 g sugar, 43 mg sodium, 11 g fiber, 13 g protein

Snack

1/2 grapefruit
10 walnuts

Per serving: 230 cal, 20 g fat (2 g sat), 12 g carbs, 7 g sugar, 1 mg sodium, 3 g fiber, 6 g protein

Dinner

Quinoa stuffed pepper

Per serving: 302 cal, 16 g fat (3 g sat), 30 g carbs, 10 g sugar, 208 mg sodium, 6 g fiber, 12 g protein

            Day 7

Breakfast

Scrambled eggs (1 whole egg plus 2 egg whites) and 1/2 tsp oregano
1/3 cup cooked quinoa

Per serving: 239 cal, 6 g fat (2 g sat), 16 g carbs, 3 g sugar, 406 mg sodium, 2 g fiber, 16 g protein

Snack

1 sliced red bell pepper
2 Tbsps guacamole

Per serving: 93 cal, 5 g fat (1 g sat), 12 g carbs, 7 g sugar, 145 mg sodium, 4 g fiber, 3 g protein

Lunch

Kale chicken salad:
1 cup kale with 1/4 lemon, juiced, 1 tsp olive oil, 4 oz grilled chicken, 2 Tbsps pomegranate seeds

Per serving: 255 cal, 9 g fat (1 g sat), 11 g carbs, 5 g sugar, 126 mg sodium, 3 g fiber, 38 g protein

Snack

5 cups air-popped popcorn


Per serving: 150 cal,0 g fat (0 g sat), 25 g carbs, 0 g sugar, 16 mg sodium, 6 g fiber, 5 g protein

Dinner

Three-bean chili

Per serving: 362 cal, 10 g fat (3 g sat), 37 g carbs, 7 g sugar, 515 mg sodium, 10 g fiber, 27 g protein