8-Week Slim Down Diet

DON’T SABOTAGE ALL YOUR HARD WORK IN THE GYM

If you want to lean out and still feel great, your diet is crucial to success. After all, if you don’t have the right levels of essential nutrients, it will be tough to build lean muscle while losing fat. That doesn’t mean starving yourself, either—eating too little puts your metabolism into slow-mo as your body holds on to every calorie it can.

These meals will fuel all your workouts during the eight weeks while helping you cut body fat. Feel free to mix and match your menu as you see fit. The meals follow a 40-30-30 formula of carbs-protein-fat. Take in a little more calories on active days, and drop some when you’re recovering to keep your metabolism from slowing down. (Get the “3 Diet Rules You Need to Follow” here.)

Breakfast

Meal 1:

1⁄2 cup oats

1 whole egg, plus 3⁄4 cup egg whites

1⁄2 cup berries

Calories: 351, Fat: 7.5g, Carbs: 36.5g, Protein: 31.5g

Meal 2:

2 whole-grain waffles

4–5 hard-boiled egg whites

1 tbsp natural nut butter

1⁄2 cup fruit

Calories: 376, Fat: 9g, Carbs: 41g, Protein: 28g

Meal 3:

2 slices whole grain bread

1/2 cup no salt cottage cheese

1/2 avocado

1/2 cup cantaloupe

Calories: 420, Fat: 7g, Carbs: 38g, Protein: 26g

Meal 4:

8 oz nonfat plain Greek

yogurt; 1⁄2 cup fruit;

1⁄8 cup walnuts

Calories: 245, Fat: 10g, Carbs: 20g, Protein: 20g

Meal 5:

Omelet with 1 egg, plus 4 egg whites, bell pepper, tomato, spinach, onion

1⁄4 cup low-fat cheese

1 slice whole-grain toast

Calories: 380, Fat: 13g, Carbs: 23g, Protein: 35g

Meal 6:

1⁄2 cup oats

1 scoop vanilla whey protein,

1⁄8 cup crushed walnuts

1⁄2 cup berries

All mixed with hot water

Calories: 401, Fat: 15g, Carbs: 40g, Protein: 35g

Meal 7:

1 whole egg, plus 3–4 egg whites scrambled,

1⁄4 cup low-fat cheese, spinach, and tomato in 1 low-carb tortilla topped with 1⁄4 cup salsa

Calories: 425, Fat: 15g, Carbs: 25g, Protein: 35g

Meal 8:

1 sprouted-grain English muffin

1 fried egg

1 piece ham

1⁄4 cup low-fat cheese

1⁄2 cup fruit

Calories: 390, Fat: 7g,Carbs: 35g, Protein: 25g

Meal 9:

1⁄2 cup quick-oats oatmeal mixed with water

8 oz nonfat plain Greek yogurt

1⁄2 cup berries

Calories: 291, Fat: 2.5g, Carbs: 43g, Protein: 25g

Meal 10:

1 cup whole-grain cereal

1⁄2 cup 1% milk

1⁄2 cup berries

Calories: 300, Fat: 5g, Carbs: 45g, Protein: 10g

Lunch

Meal 1:

4 oz lean ground turkey over mixed greens

1⁄2 small avocado

2 slices lean turkey bacon

15 baked tortilla chips; low-sodium salsa

Calories: 394, Fat: 11g, Carbs: 25g, Protein: 34g

Meal 2:

3 oz sliced turkey breast in low-carb wrap

1 tbsp Dijon mustard, plus lettuce, tomato,

2 tbsp avocado

Calories: 365, Fat: 10g, Carbs: 25g, Protein: 26g

Meal 3:

4 oz tuna in water

1 tbsp Dijon mustard on 1 slice sprouted bread

Salad made of lettuce, 4 grape tomatoes, 1⁄2 small bell pepper, 1⁄8 cup walnuts, 1⁄4 cup dried cranberries

Calories: 435, Fat: 11g, Carbs: 50g, Protein: 33g

Meal 4:

3 oz smoked turkey breast on 2 slices whole-grain bread

1 tbsp low-fat mayo; lettuce;

1⁄4 cup low-fat cheese

12 baked tortilla chips

Calories: 450, Fat: 12g, Carbs: 25g, Protein: 22g

Meal 5:

4 oz chicken breast over mixed salad greens;

Balsamic vinegar

2 tbsp sliced avocado

1 slice sprouted bread

Calories: 324, Fat: 10g, Carbs: 18g, Protein: 39g

Meal 6:

4 oz lean turkey burger in whole-wheat pita with lettuce, tomato, mustard

15 baked potato chips

Calories: 331, Fat: 7g, Carbs: 35g, Protein: 30g

Meal 7:

4 oz grilled salmon over large green salad with balsamic vinegar;

2 brown rice cakes

1 tbsp grated cheese

Calories: 395, Fat: 9g, Carbs: 40g, Protein: 26g

Meal 8:

4 oz bison burger in whole-wheat pita with lettuce, tomato, mustard

15 baked potato chips

Calories: 320, Fat: 7g, Carbs: 35g, Protein: 28g

Meal 9:

4 oz grilled salmon

Kale sautéed with garlic, sea salt, olive oil

1⁄2 cup brown rice

Calories: 328, Fat: 9g, Carbs: 34g, Protein: 30g

Meal 10:

3 oz lean grass-fed beef

1⁄2 cup brown rice, served over bed of romaine lettuce

Topped with 1⁄4 cup low-fat cheese

Flavored with optional onion, garlic, spicy salsa

Calories: 375, Fat: 12g, Carbs: 25g, Protein: 35g

Dinner

Meal 1:

3 oz chicken breast

1⁄2 cup marinara sauce

Grated cheese to taste

Served over 1 cup linguini; side salad

Calories: 412, Fat: 5g, Carbs: 65g, Protein: 35g

Meal 2:

4 oz shrimp

3⁄4 cup mixed vegetables stir-fried in 1 tbsp olive oil

1⁄2 cup brown rice

Calories: 450, Fat: 17g, Carbs: 35g, Protein: 33g

Meal 3:

4 oz lean pork

1⁄2 cup unsweetened apple sauce

asparagus spears

4 oz sweet potato

Calories: 350, Fat: 8g, Carbs: 45g, Protein: 28g

Meal 4:

4 oz chicken breast;

1⁄2 cubed avocado

1⁄2 cup corn kernels, sliced red and green bell pepper

Tossed with salsa 1⁄4 cup low-fat cheese

Calories: 454, Fat: 14g, Carbs: 33g, Protein: 38g

Meal 5:

4 oz grilled salmon

2 cups steamed broccoli or asparagus

5 oz baked red potato

Calories: 363, Fat: 7g, Carbs: 32g, Protein: 26g

Meal 6:

4 oz grass-fed flank steak

Baby spinach sautéed with 1 tbsp of olive oil, sea salt, garlic, pepper to taste

5 oz sweet potato

Calories: 400, Fat: 20g, Carbs: 35g, Protein: 26g

Meal 7:

2 oz cubed chicken

Diced tomato; onion; green pepper; chilies

1⁄4 cup low-fat cheese

1⁄2 cup black beans

2 tbsp avocado

3 tbsp low-sodium salsa

All in 1 whole-grain low-carb wrap

Calories: 495, Fat: 12g, Carbs: 35g, Protein: 30g

Meal 8:

4 oz 99% fat-free ground lean turkey, made into patties

2 cups steamed broccoli

1 small sweet potato with 2 tsp coconut oil

Calories: 380, Fat: 5g, Carbs: 35g, Protein: 33g

Meal 9:

Warm pasta salad made with 4 oz grilled flank steak served over mixed greens; balsamic vinegar

1 tbsp Parmesan cheese

1 cup whole-grain pasta

Calories: 362, Fat: 8g, Carbs: 37g, Protein: 33g

Meal 10:

Fajita with 2 oz chicken

1⁄2 cup black beans

1⁄2 cup rice

2 cups sliced bell pepper and onions, sautéed in skillet with spices and nonstick spray

Calories: 382, Fat: 3g, Carbs: 55g, Protein: 32g

Snacks

 

ABOUT 150 CALORIES OR LESS

 

  • 1 orange; 10 almonds; 1⁄2 cup nonfat yogurt
    Calories: 131, Fat: 6g, Carbs: 20g, Protein: 20g
  • 1 small apple; 1⁄2 oz unsalted mixed nuts
    Calories: 150, Fat: 9g, Carbs: 20g, Protein: 4g
     
  • Whey/casein shake blended with ice, 1 tbsp powdered peanut butter; add instant decaf coffee and/or cinnamon to taste
    Calories: 150, Fat: 3.5g, Carbs: 7g, Protein: 23g
     
  • 1 small apple with 1 tbsp natural almond or peanut butter
    Calories: 150, Fat: 9g, Carbs: 20g, Protein: 4g
     
  • 8 oz nonfat Greek yogurt with 1⁄2 cup melon
    Calories: 154, Fat: 0g, Carbs: 20g, Protein: 18g
     
  • 1 scoop whey protein with 8 oz almond milk
    Calories: 155, Fat: 7g, Carbs: 5g, Protein: 25g

 

ABOUT 200 CALORIES OR LESS

 

  • 1 medium apple plus 1 tbsp natural nut butter
    Calories 167, Fat: 9g, Carbs: 22.5g, Protein: 4g
     
  • 1 medium apple with 1 oz low-fat cheddar cheese
    Calories: 186, Fat: 10g, Carbs: 19g, Protein: 7.5g
     
  • 1⁄2 cup 1% no-salt cottage cheese; 10 almonds
    Calories: 169, Fat: 7g, Carbs: 6g, Protein: 19g
     
  • 5 hard-boiled egg whites; 2 tbsp avocado; sliced celery; salt-free seasoning
    Calories: 155, Fat: 6g, Carbs: 4g, Protein: 20g
     
  • 1 medium apple; 10 almonds; cup of herbal or decaf green tea
    Calories: 167, Fat: 9g, Carbs: 22.5g, Protein: 4g
     
  • 1⁄2 cup fresh raspberries; 5 oz nonfat plain Greek yogurt; cinnamon; 1⁄4 cup almond slivers
    Calories: 210, Fat: 6g, Carbs: 20g, Protein: 20g
     
  • 3 oz grilled chicken; 2 tbsp avocado; sliced cucumber
    Calories: 204, Fat: 8g, Carbs: 7g, Protein: 25g
     
  • 1⁄2 sprouted English muffin; 1⁄2 cup 1% no-salt cottage cheese; 1⁄2 cup pineapple
    Calories: 210, Fat: 2g, Carbs: 11g, Protein: 22g
     
  • 1⁄2 grapefruit; 10 toasted almonds
    Calories: 175, Fat: 6g, Carbs: 29g, Protein: 4.5g
     
  • 1 low-carb protein bar such as Quest Bar
    Calories: 180, Fat: 7g, Carbs: 22g, Protein: 21g

 

ABOUT 300 CALORIES OR LESS

 

  • Smoothie made with 1 scoop vanilla whey protein, 1⁄2 cup berries, 8 oz almond milk
    Calories: 230, Fat: 7g, Carbs: 34g, Protein: 24g
     
  • 1 cup whole-grain cereal, almond, soy, or 1% milk, 1⁄2 cup strawberries
    Calories: 300, Fat: 5g, Carbs: 55g, Protein: 10g
     
  • Sprouted cinnamon-raisin English muffin with low-fat cream cheese; 1⁄2 cup berries
    Calories: 250, Fat: 6g, Carbs: 42g, Protein: 10g
     
  • Shake with 1 scoop whey protein mixed with water, 1 tbsp almond butter, 1⁄2 banana, all blended with ice
    Calories: 295, Fat: 10g, Carbs: 25g, Protein: 25g
     
  • 12 brown rice crackers; sliced bell peppers; 1⁄4 cup white-bean hummus
    Calories: 264, Fat: 7g, Carbs: 40g, Protein: 7g
     
  • 1 sliced medium apple; 1 tbsp soy-nut butter or natural peanut butter
    Calories: 242, Fat: 11g, Carbs: 25g, Protein: 8g
     
  • 6 oz nonfat plain Greek yogurt; 1⁄2 cup fruit; 1⁄8 cup chopped walnuts
    Calories: 240, Fat: 10g, Carbs: 20g, Protein: 20g
     
  • 2 slices sprouted cinnamon-raisin bread; 1 tbsp almond butter; 1 tbsp natural strawberry jam
    Calories: 310, Fat: 9g, Carbs: 48g, Protein: 12g



Source link

LEAVE A REPLY