Four Weeks to Fit Diet Plan

Kick-start weight loss with this diet plan designed to help you lose weight and build muscle—fast!

December 31, 2012

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Diet Overview













> You must eat fewer calories than your body is used to in order to drop body fat. When a calorie deficit
is created, the body responds by collecting from fat reserves, and you get leaner. In this phase, you’ll eat between 1,400 and 1,500 calories per day.

> You’ll consume ample amounts of protein. This will ensure you’re burning off body fat while sparing muscle. This will be coupled with keeping your carbs and fat intake in check to moderate levels.

MONDAY
Breakfast
1 tsp cinnamon
3 egg whites, scrambled/boiled
1/3 cup oatmeal, quick, measured uncooked
Late-morning Snack
1 tbsp peanut butter, natural
2 rice cakes, brown rice/multigrain

1 scoop whey protein
Lunch
2 tbsp balsamic vinegar
1/2 cup brown rice, cooked
4 oz shrimp

1 small salad, with tomato and onion
Midday Snack
4 oz ground turkey breast, 99% fat-free
4 oz sweet potato, baked skinless
Dinner
10 almonds

4 oz asparagus
4 oz halibut
Nighttime Snack
1 tbsp peanut butter, natural

1 scoop whey protein

1/4 cup plain, low-fat yogurt
Totals: 1,442 Calories,
158g Protein, 114g Carbs, 35g Fat

TUESDAY
Breakfast
3 egg whites, scrambled/boiled
1.5 oz cream of rice, measured uncooked
Late-morning Snack
1 tbsp almond butter, natural
2 rice cakes, brown rice/multigrain
1 scoop whey protein
Late-morning Snack
1 soft corn tortilla, 7-inch diameter
4 oz chicken breast, white meat

1/2 cup zucchini
Midday snack
4 oz ground turkey breast, 99% fat-free
4 oz sweet potato, baked skinless
Dinner
10 almonds
6 oz broccoli
4 oz halibut
Nighttime Snack
1 oz avocado
1 scoop whey protein

1/4 cup plain, low-fat yogurt
Totals: 1,433 Calories, 164g Protein, 121g Carbs, 34g Fat

WEDNESDAY
Breakfast
3 egg whites, scrambled/boiled
1/4 cup grits, quick, measured uncooked
Late-morning Snack
1 tbsp peanut butter, natural

2 rice cakes, brown rice/multigrain
1 scoop whey protein
Lunch
2 tbsp balsamic vinegar
1/2 cup brown rice, cooked
4 oz chicken breast, white meat
1 1/2 cups baby spinach
Midday Snack
4 oz ground turkey breast, skinless, 99% fat-free
4 oz sweet potato, baked
Dinner
2 tbsp balsamic vinegar
10 almonds
1 medium salad, with tomato and onion
4 oz shrimp
Nighttime Snack
1 tbsp peanut butter, natural
1 scoop whey protein
1/4 cup plain, low-fat yogurt
Totals: 1,408 Calories, 164g Protein, 144g Carbs, 34g Fat

THURSDAY
Breakfast
1 tsp cinnamon
3 egg whites, scrambled/boiled
1/3 cup oatmeal, quick, measured uncooked
Late-morning Snack
1 tbsp peanut butter, natural
Lunch
4 oz sweet potato, baked
4 oz chicken breast, skinless, white meat
4 oz asparagus
Midday Snack
4 oz turkey breast, white meat
1/2 cup brown rice
Dinner
2 tbsp balsamic vinegar
10 almonds

1 medium salad, with tomato and onion
5 oz tilapia
Nighttime Snack
1 tbsp almond butter, natural
1 scoop whey protein

1/4 cup plain, low-fat yogurt
Totals: 1,491 Calories, 198g Protein, 94g Carbs, 35g Fat

FRIDAY
Breakfast
1 tsp cinnamon
3 egg whites, scrambled/boiled
1/2 cup oat bran
Late-morning snack
1 tbsp almond butter, natural

2 rice cakes, brown rice/multigrain
1 scoop whey protein
Lunch
1/2 cup brown rice, cooked
4 oz chicken breast, white meat
4 oz green beans
Midday Snack
4 oz ground turkey breast, 99% fat-free
4 oz sweet potato, baked skinless
Dinner
1 oz avocado
4 oz asparagus
4 oz halibut
Nighttime Snack
1 tbsp peanut butter, natural
1 scoop whey protein
1/4 cup plain, low-fat yogurt
Totals: 1,474 Calories, 172g Protein, 123g Carbs, 38g Fat

SATURDAY
Breakfast
3 egg whites, scrambled/boiled
2 oz hash browns, home-prepared
Late-morning Snack
1 tbsp peanut butter, natural

2 rice cakes, brown rice/multigrain
1 scoop whey protein
Lunch
2 tbsp balsamic vinegar
1/2 cup brown rice, cooked
5 oz tilapia

1 1/2 cups baby spinach
Midday Snack
4 oz turkey breast, white meat
4 oz sweet potato, baked, skinless
Dinner
10 almonds
1 cup zucchini
4 oz ground turkey breast, 99% fat-free
Nighttime Snack
1 tbsp almond butter, natural
1 scoop whey protein

1/4 cup plain, low-fat yogurt
Totals: 1,489 Calories, 175g Protein, 110g Carbs, 41g Fat

SUNDAY
Breakfast
3 egg whites, scrambled/boiled
1/4 cup grits, quick, measured uncooked
Late-morning Snack
1 tbsp almond butter, natural

2 rice cakes, brown rice/multigrain
1 scoop whey protein
Lunch
1/2 cup black beans, boiled

4 oz chicken breast, white meat
4 oz broccoli
Midday Snack
4 oz ground turkey breast, 99% fat-free
1/2 cup brown rice, cooked
Dinner
2 tbsp balsamic vinegar

10 almonds
1 medium salad, with tomato and onion
4 oz shrimp
Nighttime Snack
1 oz avocado

1 scoop whey protein

1/4 cup plain, low-fat yogurt
Totals: 1,456 Calories,
168g Protein, 141g Carbs, 33g Fat>

>>GO TO PAGE 2 FOR WEEKS 3-4 OF THE DIET