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.
Weeks One & Two, Seven & Eight
Monday
Cottage Cheese
1 cup
Apple
1
Tuna
6oz
Celery
1 cup
Chicken Breast
1
Green Beans
1 cup
Turkey Burger
8oz
Tomato
1
Tuesday
Whey Protein
Yogurt
1/2 cup
Grilled Turkey Breast
Sweet Potato
1 cup
Chicken Breast
1
Cheese
5 slices
Wednesday
Oatmeal
1/2 cup dry
Poached Eggs
6
Grilled Salmon
4 oz
Brussel Sprouts
2 cups
Beef Jerky
Small Bag
Grilled Turkey Breast
1
Squash
2 cups
Thursday
Protein Powder
Oatmeal
1/2 cup dry
Tuna
6oz
Celery
1 cup
Turkey
8oz
Black Beans
1/2
Grilled Chicken Breast
1
Broccoli
1 cup
Orange Roughy
8oz
Broccoli
1 cup steamed
Friday
Cottage Cheese
1 cup
Grapefruit
1
Cheese
5 slices
Mahi Mahi
6oz grilled
Asparagus
1 cup steamed
Grilled Chicken Breast
1
Sweet Potato
1 cup
Saturday
Scrambled Eggs
6
Whole Wheat Bread
2 slices
Lean Ground Beef
Cabbage
1 cup shredded
Yogurt
2 cups
Scallops
6oz
Sunday
Turkey Bacon
4 strips
Sweet Potato
1/2 cup
Shrimp
1 cup
Salsa
1/2 cup
Grilled Salmon
4 oz
Squash
1 cups
Zucchini
1 cup steamed
Yogurt
2 cups
Mahi Mahi
6oz grilled
Brussel Sprouts
1 cup
Weeks Three & Four, Nine & Ten
Monday
Whey Protein
Grapefruit
1
Cream Cheese
1/4 cup
Celery
1 cup
Lean Ground Beef
Green Beans
1 cup
Turkey
8oz lean
Tomato
1
Tuesday
Scrambled Eggs
6
Apple
1
Grilled Chicken Breast
1
Oatmeal
1/2 cup dry
Fat Free Milk
1 cup
Ground Beef
Onion
chopped
Wednesday
Oatmeal
1/2 cup dry
Fat Free Milk
1 cup
Cottage Cheese
1 cup
Grapefruit
1
Turkey Breast
1
Cabbage
1 cup shredded
Apple
1
Thursday
Poached Eggs
6
Whole Wheat Toast
2 slices
Grilled Chicken Breast
1
Shrimp
1 cup
Zucchini
1 cup steamed
Cottage Cheese
1 cup
Grapefruit
1
Cottage Cheese
1 cup
Fat Free Milk
1 cup
Friday
Whey Protein
Apple
1
Cheese
5 slices
Mahi Mahi
6oz grilled
Asparagus
1 cup steamed
Turkey lunch meat
10 slices
Celery
1 cup
Turkey Burger
8oz
Squash
2 cups
Saturday
Whole Wheat Bread
2 slices
Yogurt
2 cups
Mahi Mahi
6oz grilled
Asparagus
1 cup grilled
Cottage Cheese
2 cup
Splenda
1/2 cup
Lean Ground Beef
Sunday
Poached Eggs
6 whites scrambled
Ham
4 oz chopped
Whole Wheat Bread
2 slices
Turkey
8oz ground lean
Iceberg Lettuce
Mahi Mahi
6oz grilled
Asparagus
1 cup steamed
Yogurt
2 cups
Fat Free Milk
1 cup
Weeks Five & Six, Eleven & Twelve
Monday
Whey Protein
Apple
1
Tuna
6oz
Celery
1 cup
Chicken Breast
1
Green Beans
1 cup
Poached Eggs
6
Grapefruit
1
Turkey Burger
1
Tomato
1
Tuesday
Poached Eggs
6
Grapefruit
1
Grilled Turkey Breast
Sweet Potato
1 cup
Grilled Chicken Breast
1
Mahi Mahi
6oz grilled
Asparagus
1 cup steamed
Wednesday
Oatmeal
1/2 cup dry
Poached Eggs
6
Grilled Turkey Breast
Brown Rice
1/2 cup
Grilled Salmon
4 oz
Brussel Sprouts
2 cups
Beef Jerky
Small Bag
Mahi Mahi
6oz grilled
Asparagus
1 cup steamed
Thursday
Whey Protein
Oatmeal
1/2 cup dry
Tuna
6oz
Celery
1 cup
Grilled Turkey Breast
1
Onion
chopped
Grilled Chicken Breast
1
Broccoli
1 cup
Orange Roughy
8oz
Broccoli
1 cup steamed
Friday
Cottage Cheese
1 cup
Grapefruit
1
Mahi Mahi
6oz grilled
Asparagus
1 cup steamed
Shrimp
1 cup
Spinach
2 cups
Turkey lunch meat
10 slices
Onion
chopped
Saturday
Scrambled Eggs
6
Whole Wheat Bread
2 slices
Lean Ground Beef
Cabbage
1 cup shredded
Yogurt
2 cups
Shrimp
1 cup
Sunday
Turkey Bacon
4 strips
Sweet Potato
1/2 cup
Shrimp
1 cup over ice berg lettuce
Cheese
5 slices
Yogurt
2 cups
Mahi Mahi
6oz grilled
Brussel Sprouts
2 cups