A Fat-Loss Meal Plan That Doesn’t Sacrifice Flavour

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A Fat-Loss Meal Plan That Doesn’t Sacrifice Flavour


Shifting body fat doesn’t have to mean forgoing tasty food. This meal plan is big on flavour while also containing the nutrients you need to support your efforts in the gym and maximise fat loss. It comes from the Men’s Fitness editors who are also behind the New Body Plan, and they’ve also shared a gym training plan that’ll help you lose weight in two weeks. To get the most out of the plan, just follow the four simple bits of advice below.

Stick to the plan All you need to do is make and eat the meals outlined in the plan.

Make simple swaps The closer you can follow your meal plan, the better your chances of making a change, but if you can’t make a particular meal then you can substitute in another meal from the same time of day from the same week.

Don’t panic If you miss a meal (or multiple meals), don’t panic! Just pick yourself up, dust the biscuit crumbs off your shirt and carry on with the plan.

Plan ahead To make following the meal plan as easy as possible, do one big shop before you start so you have everything you need. Also think about investing in some airtight food storage containers so that you can make your lunches the night before or in the morning and take them to work with you.

Monday

Breakfast ½ an avocado mashed on 1 slice of wholemeal bread with 2 scrambled eggs and a handful of cherry tomatoes.
Snack 30g whey protein powder shake made with 250ml semi-skimmed milk. 1 banana.
Lunch Chicken and avocado sandwich on wholemeal bread. 3 salt and vinegar rice cakes.
Snack 25g brazil nuts.
Dinner Turkey casserole. Heat a little rapeseed oil in a pan and brown some diced turkey breast. Cook for 5 minutes on a medium heat, then remove from the pan and set aside. Add chopped carrots, onions and celery to the pan and cook for 5 minutes. Return the turkey to the pan, add 250ml of vegetable stock, salt and pepper and simmer for 20 minutes. Serve with 200g lightly buttered new potatoes.
Snack 100g low-fat Greek yogurt with 50g berries.

Calories 2,007 Protein 153g Carbs 180g Fat 75g

Tuesday

Breakfast Ham omelette made with 3 eggs and 50g honey roast ham. 1 slice of lightly buttered wholemeal toast.
Snack 1 apple and 20g peanut butter.
Lunch BLT sandwich. Grill 3 rashers of lean smoked bacon and place them between 2 slices of wholemeal bread with sliced tomato, lettuce and low-fat mayonnaise. 1 orange.
Snack 50g beef jerky.
Dinner Sirloin steak with a small portion of oven chips, steamed green beans and grilled tomato. Quick tip
Cook an extra portion of steak at dinner for lunch the next day.
Snack 150g low-fat Greek yogurt and 100g frozen berries.

Calories 2,011 Protein 134g Carbs 182g Fat 83g

Wednesday

Breakfast 3 scrambled eggs on one slice of lightly buttered wholemeal toast with a handful of cherry tomatoes.
Snack 30g whey protein powder shake made with 250ml semi-skimmed milk. 1 banana.
Lunch Steak salad. Mix 1 sirloin steak, cut into strips, ½ a sliced avocado, sliced raw courgette, cold green beans and rocket in a bowl. Then mix 2tbsp of rapeseed oil, 1tsp of dijon mustard and grated parmesan in a bowl, spoon it over the salad and mix it all together.
Snack 50g beef jerky. 3 salt and vinegar rice cakes.
Dinner Grilled salmon and vegetables. Slice some pepper and courgette and halve some cherry tomatoes and place them in a bowl. Add 1tbsp of rapeseed oil, a splash of soy sauce, ½tsp of ground ginger and salt and pepper. Mix together, then spread over a salmon fillet on a baking tray. Grill for 10-12 minutes, then serve with 50g brown rice.
Snack 100g low-fat Greek yogurt with a frozen banana.

Calories 2,000 Protein 161g Carbs 159g Fat 80g

Thursday

Breakfast 200g low-fat Greek yogurt with 1 apple, sliced, and a sprinkling of cinnamon. Small handful of brazil nuts.
Snack 30g whey protein powder blended with 250ml semi-skimmed milk and 50g frozen berries.
Lunch Tuna mayonnaise sandwich. Mix 1 can of tuna with 2tbsp of low-fat mayonnaise and serve with 2 slices of wholemeal bread. 3 salt and vinegar rice cakes.
Snack Small bag of popcorn.
Dinner Paprika grilled chicken and vegetables. Chop some pepper and onion and place them in a bowl. Add 1tbsp rapeseed oil, 1tsp smoked paprika, salt and pepper, mix together then pour the mix over a sliced chicken breast on a baking tray. Meanwhile, lightly steam some broccoli ,then set aside. Grill the chicken and veg for 5-7 minutes, then add the broccoli and grill for a further 5-7 minutes. Serve with 200g lightly buttered new potatoes.
Snack 100g low-fat Greek yogurt with 50g frozen berries.

Calories 1,859 Protein 150g Carbs 182g Fat 59g

Friday

Breakfast 2 scrambled eggs on 1 slice of lightly buttered wholemeal toast with a handful of cherry tomatoes.
Snack 30g whey protein powder shake made with 250ml semi-skimmed milk. 1 banana.
Lunch Chicken and avocado sandwich on wholemeal bread. 3 salt and vinegar rice cakes.
Snack 1 apple, sliced, with 20g peanut butter.
Dinner Chiselled chilli (jump to recipe). Cook an extra portion of chilli at dinner for lunch the next day.
Snack 2 large squares of 70% cocoa dark chocolate.

Calories 2,006 Protein 140g Carbs 184g Fat 63g

Saturday

Breakfast Angry eggs and avocado (jump to recipe). ½ a grapefruit.
Snack 100g low-fat Greek yogurt with 50g frozen berries.
Lunch Chilli beef pasta. Use the leftover chilli beef mix from the previous day and serve with 50g pasta and grated parmesan.
Snack 30g whey protein powder blended with 250ml semi-skimmed milk and 30g oats.
Dinner Spanish-style rice (jump to recipe).
Snack 100g low-fat Greek yogurt with a frozen banana.

Calories 1,974 Protein 115g Carbs 212g Fat 74g

Sunday

Breakfast Punchy protein pancakes (jump to recipe).
Snack Super smoothie: blend 100g frozen berries, 1 banana and a large handful of spinach. 1 carrot. Small handful of brazil nuts.
Lunch Roast chicken, 200g roast potatoes, carrots, green beans, broccoli and gravy.
Snack 1 apple, sliced, with 20g peanut butter.
Dinner Chicken stir-fry. Chop some onion, pepper and broccoli and stir-fry it in a wok. Add ½tsp of ginger and 1tsp soy sauce. Add leftover cooked chicken from the roast and serve with 50g brown rice.
Snack 100g low-fat Greek yogurt with a frozen banana.

Calories 2,041 Protein 130g Carbs 242g Fat 59g

Meal Plan Recipes

Chiselled Chilli

Prep time 10min Cook time 60min

There are few dishes that are more satisfying than a good chilli. And when you make it yourself, it’s surprisingly healthy, thanks to the protein hit from the lean beef mince and the metabolism-boosting benefits of chilli. Chuck in a few veggies and you’re in nutrition and taste heaven. We’ve gone for a medium-hot chilli, with just half a teaspoonful of chilli powder per serving but if you want to ramp that up, be our guest.

Ingredients (serves one)

  • 150g lean beef mince
  • ½ can chopped tomato
  • ½ can kidney beans
  • 1tbsp tomato purée
  • ½ red onion, diced
  • 1 carrot, diced
  • 2 sticks of celery, diced
  • 1 garlic clove
  • ½tsp chilli powder
  • 150ml beef stock
  • 1tbsp rapeseed oil
  • 50g brown rice
  • Salt and pepper

Method



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