We all know, moderation and balance are usually best and if you’ve been reading this blog you know I would never tell you to say goodbye to ice cream cake forever. But sometimes, we want/need an accelerated plan honed in on our goals before a big event, vacation or as part of a weight loss strategy.
To make changes in our bodies, we need to make changes in our diets.
If your goal is overall weight loss without a time-based deadline, I recommend making healthy changes (habit transformation) with occasional periods of larger restriction so that it doesn’t take you 12 years to reach your goal.
Depending on your time-table and fat loss goals, this plan can be repeated from the top after a (moderate) cheat day/ day off. After 2-3 rounds, if you want some variety, try to swap the meals for others with similar nutritional and caloric value. (I would be more than happy to help you with this!)
Here is my 5 Days of Fat Loss Menu
Non-negotiable first step: Tell someone, anyone, that you are committing to this for five days. Boom, your odds of success just skyrocketed.
Meal 1- Protein Pancakes & 1 egg* (scrambled, hardboiled, etc.) + Black Coffee
Snack- 1 hard boiled egg or 1 string cheese
Meal 2- StirFry: 1 cup rice, 1 chicken breast, 1/2 bell pepper, 1/3 onion, 6 mini corns, 3 cloves garlic, 1-2 Tbsp. Soy Sauce
Snack 2- 1 banana or 1 apple or 2/3 cup fruit + 1 Tbsp. peanut butter + 1 square dark chocolate
Meal 3- 1/3 eggplant sliced, 8 mini pepperoni sliced, 6-8 stalks asparagus chopped, 4-5 oz. ground turkey, 2 Tbsp. BBQ sauce
Snack 3- 200 calories or less of yogurt & fruit (this could be a yogurt with fruit already in it)
Meal 1- Protein Shake & 1 egg* (scrambled, hardboiled, etc.) + Black Coffee
Snack 1- <200 calorie protein bar or <200 calories greek yogurt
Meal 2- 5-6 ounces deli meat, 2 slices Ezekiel or Dave’s Killer Bread, 2 Tbsp. avocado + lettuce, tomato, onion, mustard (I love this one toasted!)
Snack 2- bell pepper with hummus or mustard
Meal 3- Chicken Parmesean
Snack 4- 1/2 mango topped with whipped cream
Same as day one, except limit snack 3 to <100 calories of fruit.
Same as day two.
Same as day three.
*If you have the time, feel free to add unlimited veggies to your egg in the morning to make it an omelet or scramble!
Sometimes life needs less options. This plan allows for prepping meals/snacks ahead of time and does not require you to purchase a hundred items at the grocery store. Hopefully you already have a few ingredients on hand and can be on your way to feeling leaner, meaner and encouraged to keep your diet cleaner 🙂