5 Day Meal Plan

This medical doctor and registered dietitian approved 5 day meal plan is designed to jumpstart your weight loss, fuel your body and help you get healthy!

The Fat Fighting Meal plan is for busy people who want quick and easy, real food meals.

Most meals are created for two people with leftovers for the next day. Feel free to make the recipes your own... add additional spices, herbs and garlic to give your food an extra kick! 

Day #1

Breakfast #1
Hard-boiled large egg
Greek yogurt with fresh fruit
1 slice whole grain toast with almond butter
Black coffee or tea

100 calorie snack
(Apple with almond butter)

Tuna Salad with pineapple chuncks on mixed greens
Ginger vinaigreete dressing
Fruit or vegetable

100 calorie snack

Baked chicken with sun-dried tomato, spinach & mushroom Quinona side dish

Vegetable

Dessert

Day #2

Breakfast #2
High fiber cereal & skim or almond milk
1 slice whole grain toast with almond butter
Fresh fruit
Black coffee or tea

100 calorie snack

Leftover chicken with sun-dried tomato/spinach/mushroom

1 slice whole grain bread

Fruit or vegetable

100 calorie snack

Turkey burger on whole wheat bun with mixed greens for lettuce, tomato

Vegetable

Dessert

Day #3

Eat Breakfast #1 or Breakfast #2 any day
Both 400 calories and 20 grams of protein

#1 = 12 grams of fiber
#2 = 16 grams of fiber

100 calorie snack

Leftover turkey burger with Lentil Bean Salad on mixed greens or spinach

Fruit

100 calorie snack

White Bean-Turkey Chili

Vegetable

Dessert

Day #4

Eat Breakfast #1 or Breakfast #2 any day

100 calorie snack

Leftover White Bean-Turkey Chilil

Fruit or vegetable

100 calorie snack

Beef Tacos with onion, cilantro, tomato and greek yogurt as sour cream on soft tortilla

* Cook all beef but set aside unseasoned portion for spaghetti tomorrow

Dessert

Day #5

Eat Breakfast #1 or Breakfast #2 any day

Egg can be hard-boiled or cook one egg with 1 egg white

100 calorie snack

Taco pizza with leftover beef

Fruit or vegetable

100 calorie snack

Whole grain spaghetti with beef marinara sauce

Vegetable

Dessert

Quinoa: Make a pot on day 1 for the week store in refrigerator. Use chicken broth instead of water to add flavor. Add garlic and spices
Beverages: Make a gallon of peach green or white tea for the week to replace soda. No chemical sweeteners allowed.
Fruit or vegetable: Choose from one of 20 fruits or 20 vegetables from list. Vegetable can also be mixed greens or spinach with balsamic vinegar and olive oil dressing.
Optional snacks: Choose from list of 100 snacks on 100 calorie snack list. Hard boil half a carton of eggs for breakfast/snack
Optional dessert: Fresh fruit, 100% fruit frozen fruit bar or 2 whole wheat fig newton cookies or half 70% chocolate bar.
*Real food fat fighting meal plan has roughly 1500 calories each day. Snack and dessert add extra calories. Portion sizes are for two people with leftovers for next day.