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The 4 Week Diet Plan For Getting Flat Belly 2016

The 4 Week Diet Plan For Getting Flat Belly 2016

With an effective mixture of high fiber and protein, this 4-week Diet Plan will help you lose fat, boost your metabolism, and set you up to build muscle all without the hunger or weird cravings that be apt to accompany a calorie curtail. If you want to spoil during the dog days of summer or the winter holidays, that’s okay. You can get back on track and strip away those extra pounds with this easy to follow Diet plan. And if you are trying not to fall off the bandwagon, heed to the Diet Plan to stave off not wanted weight.

Diet Plan

 THE GROCERY SHOPPING LIST

Make sure your spice cabinet is stocked and go to the grocery store to get the following items:

GROCERY SHOPPING LIST

Plain Greek Yogurt
Fresh Frozen Berries
Fresh Fruit (bananas, grapefruit, apple etc)
High-Protein Breakfast Cereal
High-Fiber,High-Protein Frozen Waffles
Natural Peanut Butter
Eggs
Large Chicken Breast
High-Fiber/High-Protein Whole Grain Tortillas
Low-Fat/Fat-Free Milk
High-Fiber/High-Protein Whole Grain Bread
Fresh/Frozen Fish (salmon, tilapia etc.)
Ground Lean Turkey Breast
Canned Tuna & Salmon
Lean Skirt Steak
Lean Deli Meat (turkey, roast beef)
Canned Beans (black, lentil, pinto etc)
Fresh/Frozen Vegetables
Butternut Squash
Baked/Sweet Potato
Avocado
Low-Fat Cheese (sliced and shredded)

DAY 1

protein powder

Breakfast: Triple Berry Medley Smoothie

½ cup blueberries
½ cup raspberries
1 cup 1% or skim milk
½ banana
½ cup high-fiber cereal
2 cup low-fat plain Greek yogurt
½ cup strawberries
1 scoop whey protein powder
½ cup ice cubes
Blend until smoothie is formed

Lunch: Tropical Chicken Salad

1 large cooked chicken breast, shredded
¼ cup low fat cottage cheese
1/3 cup pineapple, 1/3rd cup mango
2 tbsp. chopped water chestnuts
2 cups spinach
1-ounce almonds
A few slices of avocado
Serve with high-fiber whole-wheat crackers

Dinner: Shrimp Stir-Fry

½ pound cooked shrimp
½ bag mixed frozen stir-fry vegetables
2 tbsp. low sodium soy sauce and salt and pepper to taste

Instructions:

Toss all ingredients together in wok. Serve over ½ cup cooked brown rice.

DAY 2 

Boiled Eggs

Breakfast: Spinach, Onion, and Feta Cheese Scramble on Whole-Wheat English Muffin(Diet Plan)

2 eggs + 2 eggs whites
2 tbsp. low fat feta cheese
¼ cup Vidalia onion, chopped
¼ cup fresh or frozen spinach
1 high-fiber whole-wheat English muffin
Salt and Pepper to taste

Lunch: Tuna fish roll up with Minestrone Soup

1 cup Minestrone soup
1 can of tuna (canned in water)
2 tbsp. low fat mayo
1 tsp. whole-grain mayonnaise
Sliced tomato and lettuce
1 whole-wheat high-fiber wrap

Dinner: Garlic Chicken

1 large chicken breast
¼ cup whole wheat bread crumbs
1/8-cup skim milk
¼ garlic clove
1 tsp. Tabasco and lemon juice

Instructions:

Combine all ingredients in plastic bag. Toss chicken in bag and coat.
Bake at 350 degrees for ~20 minutes
Serve with:
½ cup whole-wheat couscous
1-cup zucchini/summer squash medley

DAY 3

Roasted Fish

Breakfast: Peanut Butter & Banana Sandwich

2 slices whole-wheat bread (with at least 4g fiber per slice)
2 tbsp. peanut butter
1 sliced banana
1 tsp. drizzle honey
Toast whole-wheat bread

Instructions:

Spread peanut butter and top with bananas, drizzle with honey and enjoy

Lunch: Chicken Pizza with Roasted Veggies

1 large chicken breast
½ cup tomato sauce
¼ cup shredded part-skim mozzarella cheese
1 cup chopped vegetables (broccoli, mushrooms, eggplant, zucchini)
1 tsp. red pepper flakes
Salt and pepper
Non-stick cooking spray

Instructions:

Spray baking sheet with non-stick cooking spray
Place chicken breast and vegetables on sheet
Season with salt and pepper
Spray vegetables with non-stick cooking spray
Spoon tomato sauce on top of chicken
Bake at 350 degrees for 20-25 min or until chicken is cooked through.
When 5 minutes left, top chicken with cheese and let melt until finished cooking

Dinner: Crunchy Baked Tilapia

6 ounces tilapia topped with 3 tsp. Kellogg’s high-fiber bran buds cereal, baked
1-cup sautéed high-fiber vegetables (asparagus, broccoli, carrots)
1 small baked sweet potato

DAY 4

Ootmeal

Breakfast: Strawberry Oatmeal Delight

3/4 cup cooked oats
1 scoop strawberry protein powder (or other flavored powder)
1 cup of sliced strawberries
1/2 cup of banana

Lunch: Chicken and Red Onion Quesadillas with Side Salad

¼ cup red onion, thinly sliced
1/3-cup balsamic vinegar
1/4-cup low-fat cheddar cheese
1 large boneless chicken breast, cooked and shredded
2 high-fiber whole-wheat tortillas

Instructions:

Combine onions and vinegar in bowl and marinate for 5 minutes. Drain the onions and set aside
Spray a large skillet with non-stick cooking spray, and heat over medium heat. Add onions, and cook until onions have softened, about 5-7 min. Transfer to bowl and set aside.
Place tortillas in a large nonstick skillet over medium heat (they will overlap). Warm for about 45 seconds on each side.
Sprinkle cheese on each tortilla. Cover cheese with the shredded cooked chicken and top the chicken with the marinated onions.
Fold the tortillas in half, press gently with a spatula to flatten, and cook for about 2 minutes, until the cheese begins to melt. Flip the quesadilla and cook for another 1-2 minutes, until the second side is golden brown. Serve with side mixed green salad and 1 tbsp. light dressing

Dinner: Spicy Chicken Sausage and Whole-Wheat Penne

1 low-fat chicken sausage
1-cup chopped mushrooms and red pepper
½ cup whole-wheat penne
¼ cup tomato sauce
1 tsp. red pepper chili flakes

Instructions:

Spray skillet with non-stick cooking spray and sauté pre-cooked low fat chicken sausage, mushrooms, and red-bell pepper in pan.

DAY 5

yogurt in bowl Diet Plan

Breakfast: Very Berry Parfait

1/2 cup low fat Plain Greek Yogurt + ¼ cup low fat Vanilla Greek Yogurt
1 cup blueberries
¾ cup high-fiber cereal (suggested: Go Lean Vanilla Almond Crunch)
½ cup blackberries
1 cup cherries

Instructions:

Layer yogurt, fruit, and cereal and enjoy!

Lunch: Greek Bowl

4-6 ounces cooked lamb, cut into cubes
1 tsp. olive oil
½ tsp. chopped fresh garlic
½ tsp. oregano
½ red pepper, diced
¼ cup cherry tomatoes, halved
2 tbsp. low fat feta cheese
Salt and pepper to taste
1 whole-wheat high-fiber pita

Instructions:

Combine all ingredients in bowl. Serve with whole-wheat pitas and Tzatziki sauce
Tzatziki sauce: ¼ cup plain Greek yogurt, ½ cucumber diced, lemon juice, minced parsley and dill, salt and pepper to taste

Dinner: Salmon with Mixed Vegetable Quinoa

6 ounces baked salmon, seasoned with salt, pepper, and fresh lemon juice
½ cup cooked quinoa with 1-cup sautéed mixed vegetables

DAY 6

Fresh Juices

Breakfast:  Oatmeal Blueberry Pancakes (Diet Plan)

1 tsp. vanilla extract
6 egg whites, beaten
1-cup skim milk
2 tsp. oil
1 tsp. baking powder
2 ½ cups old-fashioned oats
1 tsp. cinnamon
½ cup unsweetened applesauce
1-cup blueberries
Non-stick cooking spray

Instructions:

Blend all ingredients (except Blueberries) in blender until fairly smooth (normal pancake mix consistency). Then gently fold blueberries into mixture
Heat skillet to medium heat, then coat with nonstick cooking spray.
Pour ½ cup batter onto the skillet to form each pancake. Cook, flipping once so that each side is a golden-brown color.

Lunch: Turkey Chili Rice Bowl

¼ cup chopped red tomato
½ cup lean ground turkey breast
1 tsp. chili powder
½ cup canned red kidney beans, drained
Nonstick cooking spray
½ cup water
¼ cup chopped green pepper
Low fat grated cheddar cheese (optional)
¼ cup brown rice
¼ cup chopped onion

Instructions:

Cook rice as instructed, set aside
Spray small saucepan with non-stick cooking spray, and add ground turkey, onion and cook until turkey is brown.
Add remaining ingredients and bring to boil. Reduce heat to low and simmer until chili is thick. Add rice and serve with low fat grated cheddar cheese if desired.

Dinner: Steak and Potatoes

5 ounces seasoned cooked skirt steak
1 small baked potato with 2 tbsp. non-fat sour cream and chives
1 cup steamed broccoli

DAY 7

healthy foods

Breakfast: Breakfast Burrito

2 eggs + 2 egg whites
1/4 cup black beans, rinsed
2 tbsp. chopped red onion
1 small jalapeño, seeded, minced
2 tbsp. low fat shredded Mexican blend cheese
1 tsp. hot sauce
Salt and pepper to taste
Non-stick cooking spray
1 high-fiber whole-wheat tortilla

Instructions:

Combine, onion, jalapeño, and hot sauce in bowl
Spray skillet with non-stick cooking spray and heat over medium heat. Cooks eggs and season with salt and pepper. Stir in black beans and cheese
Remove from heat and fill tortilla with egg mixture. Top with onion, jalapeño, and hot sauce mixture and roll into a burrito. Serve with salsa on side

Lunch: Salad Bar

Mixed Greens
Mushrooms, tomato, broccoli, artichoke, beets, hearts of palm, asparagus, cabbage
¼ cup butternut squash
1-ounce almonds
1 serving grilled chicken

Instructions:

Toss together with 2 tbsp. lite balsamic vinaigrette and serve with a few whole-wheat high-fiber crackers.

Dinner: Chicken Tenders with Tangy mustard dipping sauce

½ pound chicken tenders
½ tsp. paprika
2 tsp. salt
1 tsp. pepper
1/3 cup sliced almonds
¼ cup high-fiber Kellogg’s bran buds

Sauce:

½ cup orange juice
3 tbsp. Dijon mustard
1 ½ tablespoons honey
¼ cup water

Instructions:

Preheat oven to your broil setting (around 400-450 degrees)
In a shallow dish, mix together the paprika, salt, pepper, and almonds
Coat each chicken breast fillet with almond mixture and place onto a Pyrex dish that has been sprayed with nonstick cooking spray.
Place chicken in oven for about 15-20 minutes, turning once halfway through to brown on both sides
While the chicken is cooking, prepare the dipping sauce: In a small bowl, whish together the orange, juice, mustard, honey, and water until sauce is smooth.

SUBSTITUTIONS FOR WEEK 2, 3, 4

The following recipes are substitutions you can make at any time to Week 1’s Meal Plan to keep each meal as exciting as the last.

BREAKFAST SUBSTITUTIONS 

Easy Eggs and Waffles (Diet Plan)

  • Spray microwave safe bowl with non-stick cooking spray.
  • Scramble 1 egg+ 2 egg whites, 1 tbsp. milk, and a little salt and pepper in bowl
  • Pop in microwave for 1 minute and 30 seconds
  • Serve with 2-toasted high-fiber high-protein frozen waffles topped with 1-cup berries

LUNCH SUBSTITUTIONS:

Salad and Pizza

  • 1 slice thin-crusted whole-wheat veggie pizza with grilled chicken
  • Large mixed green salad with 2 tbsp. walnuts on side with 1-2 tbsp. light dressing

Salmon “Burger”

  • 1 can salmon (in water) mixed with 2 tbsp. low-fat mayo, 2 tbsp. chopped onion, salt and pepper
  • Topped with lettuce, tomato
  • Served on whole grain bun
  • 1/3rd cup 3-bean salad on side
  • ½ cup steamed string beans

DINNER SUBSTITUTIONS: 

Chicken Tacos

  • 1 large chicken breast, cooked and shredded
  • 2 tbsp. low fat shredded cheddar cheese
  • 1 cup shredded lettuce
  • ½ cup chopped tomatoes
  • ½ cup black beans
  • 2 tbsp. salsa
  • 2 high-fiber tortillas
  • Serve with side salad

Salmon Kabobs

  • Chop 6 oz raw salmon in chunks
  • Chop ½ red pepper and ½ red onion
  • Arrange salmon, red pepper, and red onion on wet skewer
  • Brush with 1 tbsp. olive oil and salt and pepper
  • Grill until salmon cooked through and veggies soft
  • Serve with ½ cup quinoa and ½ cup mixed vegetables on side

Thanks For Giving Time If You Really Like Our 7 Days Diet Plan You Can Also Visit Our Weight Gain Diet Plan.

 

 

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