Why wait for a special occasion to lose your jelly belly? Any time of the year is a great time to turn your fat pants into your clown pants. But if you want to lose those extra pounds of body fat you need to have a plan. Following this 12 week schedule will get anyone results they could be proud of.
To keep it simple I didn't include many ingredients to make preparation quick, made it high protein but low in fat and carbs to mitigate the need to count calories, relaxed portion measurements, and a rotation between 2 week meal plans. Follow this and watch those pants fall off.
Click To Enlarge.
Author, Brigitte Brodski.
Weeks One & Two, Seven & Eight
Monday:
Meal #1:
- 1 cup fat free cottage cheese
- 1 small apple
Meal #2:
- 1 6oz can no salt added tuna
- 1 cup celery
Meal #3:
- 1 grilled chicken breast w/ low carb BBQ sauce
- 1 cup green beans w/ 2 sprays of I Can't Believe It's Butter Spray and some "No Salt" brand salt substitute
Meal #4:
Meal #5:
- 8 oz extra lean turkey burger w/ low carb ketchup
- 1 sliced tomato w/ 1/4 cup copped onions mixed w/ a little fat free sour cream.
Tuesday:
Meal #1:
Meal #2:
- Grilled turkey breast w/ mustard
- 1 cup sweet potatoes mashed w/ a little fat free milk
Meal #3:
- 1 grilled chicken breast over a big bowl of ice berg lettuce and mushrooms w/ fat free, low sodium Italian dressing.
Meal #4:
- 5 slices fat free cheese rolled up with low sodium ham lunch meat
Meal #5:
Wednesday:
Meal #1:
- 1/2 cup (dry) oatmeal w/ Splenda and cinnamon
- 6 pouched egg whites also sprinkled w/ Splenda and cinnamon
Meal #2:
Meal #3:
- 4 oz grilled salmon sprinkled w/ lemon juice
- 2 cups brussel sprouts
Meal #4:
- 1 small bag low fat beef jerky
Meal #5:
- 1 grilled turkey breast
- 2 cups steamed butternut squash w/ peal
Thursday:
Meal #1:
Meal #2:
- 1 6 oz can no salt added tuna
- 1 cup celery
Meal #3:
- 8 oz extra lean ground turkey w/ low carb BBQ sauce
- 1/2 cup black beans
Meal #4:
- 1 grilled chicken breast
- 1 cup broccoli
Meal #5:
- 8 oz grilled orange roughy
- 1 cups steamed broccoli w/ 2 sprays of I Can't Believe It's Butter Spray and some "No Salt" brand salt substitute
Friday:
Meal #1:
- 1 cup fat free cottage cheese
- 1 grapefruit
Meal #2:
- 5 slices fat free cheese rolled up with low sodium ham lunch meat
Meal #3:
- 6 oz grilled Mahi Mahi w/ lemon juice
- 1 cup steamed asparagus
Meal #4:
- 1 grilled chicken breast
- 1 cup sweet potatoes mashed w/ a little fat free milk
Meal #5:
Saturday:
Meal #1:
- 6 scrambled egg whites w/ mushrooms, onions, and green peppers
Meal #2:
- 2 slices whole wheat bread w/ 3 slices fat free cheese clean grilled on a George Foreman grill
Meal #3:
- 96% lean ground beef w/ low carb BBQ sauce
- 1 cup shredded cabbage mixed w/ 1 tablespoons fat free mayonnaise
Meal #4:
- 2 cups fat free, sugar-free pudding make w/ fat free milk (white chocolate is the best!)
Meal #5:
- 1 cup scallops steamed w/ 2 cups bok choy and low sodium soy sauce
Sunday:
Meal #1:
- 4 strips extra lean turkey bacon sliced and cooked w/
- 1/2 cup cooked sweet potatoes
Meal #2:
- 1 cup shrimp over a bowl of ice berg lettuce w/
- 1/2 cup salsa
Meal #3:
- 4 oz grilled salmon
- 1 cup steamed yellow squash
- 1 cup steamed zucchini
Meal #4:
- 2 cups fat free, sugar-free pudding make w/ fat free milk
Meal #5:
- 6 oz grilled Mahi Mahi
- 1 cup brussel sprouts
Weeks Three & Four, Nine & Ten
Monday:
Meal #1:
Meal #2:
- 1/4 cup fat free cream cheese w/
- 1 cup celery
Meal #3:
- 96% lean ground beef w/ low carb BBQ sauce
- 1 cup green beans w/ 2 sprays of I Can't Believe It's Butter Spray and some "No Salt" brand salt substitute
Meal #4:
Meal #5:
- 8 oz extra lean turkey burger w/ low carb ketchup
- 1 sliced tomato w/ 1/4 cup copped onions mixed w/ a little fat free sour cream.
Tuesday:
Meal #1:
- 6 hard boiled egg whites
- 1 small apple
Meal #2:
Meal #3:
- 1 grilled chicken breast over a big bowl of ice berg lettuce w/ 1/2 cup salsa.
Meal #4:
- 1/2 cup (dry) oatmeal
- 1 cup fat free milk
Meal #5:
- 96% lean ground beef w/ low carb BBQ sauce
- 1 sliced cucumber mixed w/ 1/4 cup chopped onions and fat free sour cream
Wednesday:
Meal #1:
- 1/2 cup (dry) oatmeal w/ Splenda and cinnamon
- 1 cup fat free milk
Meal #2:
- 1 cup fat free cottage cheese
- 1 grape fruit
Meal #3:
- 1 grilled turkey breast w/ mustard
- 1 cup shredded cabbage w/ 2 tablespoon fat free mayonnaise
Meal #4:
- 1 small apple w/ 2 tablespoons peanut butter
Meal #5:
Thursday:
Meal #1:
- 6 pouched egg whites
- 1 slice whole wheat toast w/ 2 tablespoons sugar-free jelly
Meal #2:
- 1 grilled chicken breast, cut in strips and topped w/
- 1/2 cup salsa
Meal #3:
- 1 cup steamed scallops
- 1 cup steamed zucchini
Meal #4:
- 1 cup fat free cottage cheese
- 1 grapefruit
Meal #5:
- 1 cup fat free cottage cheese
- 1 cup fat free milk
Friday:
Meal #1:
Meal #2:
- 5 slices fat free cheese rolled up with low sodium ham lunch meat
Meal #3:
- 6 oz grilled orange roughy w/ lemon juice
- 1 cup steamed asparagus
Meal #4:
- 10 slices low sodium turkey lunch meat w/ low carb BBQ sauce
- 1 cup celery
Meal #5:
- 8 oz extra lean ground turkey
- 1 cup sliced yellow squash
Saturday:
Meal #1:
- 2 slices whole wheat bread dipped in 3 beaten egg whites and grilled on a clean pan and topped w/ sugar-free maple syrup
Meal #2:
- 2 cups fat free, sugar-free pudding make w/ fat free milk
Meal #3:
- 6 oz grilled Mahi Mahi
- grilled asparagus
Meal #4:
- 2 cup fat free cottage cheese
- 1/2 cup Splenda (it tastes like ice cream!)
Meal #5:
- 96% lean ground beef w/ low carb BBQ sauce wrapped in
- ice berg lettuce leaves
Sunday:
Meal #1:
- 6 egg whites scrambled w/
- 4 oz chopped extra lean ham
Meal #2:
- 2 slices whole wheat bread w/ 3 slices fat free cheese clean grilled on a George Foreman grill
Meal #3:
- 6 oz extra lean ground turkey w/ low carb ketchup
- big bowl of iceberg lettuce with snap peas and 1 small sliced tomato
Meal #4:
- 6 oz grilled Mahi Mahi
- 1 cup steamed asparagus
Meal #5:
- 1 cup fat free, sugar-free pudding make w/ fat free milk
- 1 cup fat free milk
Weeks Five & Six, Eleven & Twelve
Monday:
Meal #1:
- Whey protein
- 1 small apple
Meal #2:
- 1 6oz can no salt added tuna
- 1 cup celery
Meal #3:
- 1 grilled chicken breast w/ low carb BBQ sauce
- 1 cup green beans w/ 2 sprays of I Can't Believe It's Butter Spray and some "No Salt" brand salt substitute
Meal #4:
- 6 pouched egg whites
- 1 grapefruit
Meal #5:
- 8 oz extra lean turkey burger w/ low carb ketchup
- 1 sliced tomato w/ 1/4 cup copped onions mixed w/ a little fat free sour cream.
Tuesday:
Meal #1:
- 6 pouched egg whites
- 1 grapefruit
Meal #2:
- Grilled turkey breast w/ mustard
- 1 cup sweet potatoes mashed w/ a little fat free milk
Meal #3:
- 1 grilled chicken breast over a big bowl of ice berg lettuce and mushrooms w/ fat free, low sodium Italian dressing.
Meal #4:
Meal #5:
- 8 oz grilled Mahi Mahi
- grilled asparagus sprinkled w/ lemon juice
Wednesday:
Meal #1:
- 1/2 cup (dry) oatmeal w/ Splenda and cinnamon
- 6 pouched egg whites also sprinkled w/ Splenda and cinnamon
Meal #2:
- Grilled turkey breast w/ low carb BBQ sauce
- 1/2 cup (dry) brown rice
Meal #3:
- 4 oz grilled salmon sprinkled w/ lemon juice
- 2 cups brussel sprouts
Meal #4:
- 1 small bag low fat beef jerky
Meal #5:
- 8 oz grilled Mahi Mahi
- grilled asparagus sprinkled w/ lemon juice
Thursday:
Meal #1:
- whey protein
- 1/2 cup (dry) oatmeal w/ 2 tablespoons sugar-free maple syrup
Meal #2:
- 1 6 oz can no salt added tuna
- 1 cup celery
Meal #3:
- 1 grilled turkey breast
- 1 sliced cucumber w/ 1/4 cup chopped onions mixed w/ fat free sour cream and some "No Salt" brand salt substitute
Meal #4:
- 1 grilled chicken breast
- 1 cup broccoli
Meal #5:
- 8 oz grilled orange roughy
- 1 cups steamed broccoli w/ 2 sprays of I Can't Believe It's Butter Spray and some "No Salt" brand salt substitute
Friday:
Meal #1:
- 1 cup fat free cottage cheese
- 1 grapefruit
Meal #2:
Meal #3:
- 6 oz grilled Mahi Mahi w/ lemon juice
- 1 cup steamed asparagus
Meal #4:
- 1 cup shrimp over
- 2 cups fresh spinach w/ lemon juice
Meal #5:
- 1 grilled turkey breast
- 1 sliced cucumber w/ 1/4 cup chopped onions mixed w/ fat free sour cream and some "No Salt" brand salt substitute
Saturday:
Meal #1:
- 6 scrambled egg whites w/ mushrooms, onions, and green peppers
Meal #2:
- 2 slices whole wheat bread w/ 3 slices fat free cheese clean grilled on a George Foreman grill
Meal #3:
- 96% lean ground beef w/ low carb BBQ sauce
- 1 cup shredded cabbage mixed w/ 1 tablespoons fat free mayonnaise
Meal #4:
- 2 cups fat free, sugar-free pudding make w/ fat free milk
Meal #5:
- 1 cup scallops w/ 1 cups steamed bok choy and low sodium soy sauce
Sunday:
Meal #1:
- 4 strips extra lean turkey bacon sliced and cooked w/
- 1/2 cup cooked sweet potatoes
Meal #2:
- 1 cup shrimp over a bowl of ice berg lettuce w/
- 1/2 cup salsa
Meal #3:
- 5 slices fat free cheese rolled up with low sodium ham lunch meat
Meal #4:
- 2 cups fat free, sugar-free pudding make w/ fat free milk
Meal #5:
- 6 oz grilled Mahi Mahi
- 1 cup brussel sprouts
| RELATED ARTICLE |
 |
#1 Food Nutrient Database!
Find out how many grams of protein, carbs and fat are in the foods you eat, along with the full vitamin and mineral profile.
[ Click here to learn more. ] |
|
gymbrat@bodybuilders.com
Recommend this article to a friend by e-mail here!
Visitor Reviews Of This Article!
Read Visitor Reviews - Write Your Own Review
Back To Brigitte Brodski's Main Page
Back To The Articles Main Page.
Related Articles
Nutritional Guidelines To Defining Muscle
Working Your Abs: Why Training More Isn't Always The Key!
How Can A Bodybuilder Stay Lean In Their Off-Season?
