The 12-Week Trim-Down Diet: A Complete Breakdown!

Why wait for a special occasion to lose your jelly belly? Following this 12 week schedule will get anyone results they could be proud of.

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

Meal 1
  • Cottage Cheese Cottage Cheese

    1 cup

  • Apple Apple

    1

Meal 2
  • FOODNAME Tuna

    6oz

  • Celery Celery

    1 cup

Meal 3
  • Chicken Chicken Breast

    1

  • Green Beans Green Beans

    1 cup

    with 2 sprays of butter spray
Meal 4
Meal 5
  • Turkey Turkey Burger

    8oz

  • Tomato Tomato

    1

    with fat free sour cream

Tuesday

Meal 1
Meal 2
  • Chicken Grilled Turkey Breast

  • Sweet Potato Sweet Potato

    1 cup

Meal 3
  • Chicken Breast Chicken Breast

    1

    over ice berg lettuce, mushrooms.
Meal 4
  • FOODNAME Cheese

    5 slices

    rolled up in ham lunch meat

Wednesday

Meal 1
  • Oats Oatmeal

    1/2 cup dry

  • Eggs Poached Eggs

    6

Meal 2
Meal 3
  • Salmon Grilled Salmon

    4 oz

  • Brussel Sprouts Brussel Sprouts

    2 cups

Meal 4
  • Beef Jerky Beef Jerky

    Small Bag

Meal 5
  • Chicken Grilled Turkey Breast

    1

  • Squash Squash

    2 cups

Thursday

Meal 1
Meal 2
  • FOODNAME Tuna

    6oz

  • FOODNAME Celery

    1 cup

Meal 3
  • Turkey Turkey

    8oz

    with low carb BBQ suace
  • Black Beans Black Beans

    1/2

Meal 4
  • Chicken Grilled Chicken Breast

    1

  • Broccoli Broccoli

    1 cup

Meal 5
  • Orange Roughy Orange Roughy

    8oz

  • Broccoli Broccoli

    1 cup steamed

Friday

Meal 1
  • Cottage Cheese Cottage Cheese

    1 cup

  • Grapefruit Grapefruit

    1

Meal 2
  • Cheese Cheese

    5 slices

    rolled up in ham lunch meat
Meal 3
  • Orange Roughy Mahi Mahi

    6oz grilled

  • Asparagus Asparagus

    1 cup steamed

Meal 4
  • Chicken Grilled Chicken Breast

    1

  • Sweet Potato Sweet Potato

    1 cup

Saturday

Meal 1
  • Eggs Scrambled Eggs

    6

    with mushrooms, onions, and green peppers
Meal 2
  • Whole Wheat Bread Whole Wheat Bread

    2 slices

    3 slices of cheese grilled
Meal 3
  • Ground Beef Lean Ground Beef

  • Cabbage Cabbage

    1 cup shredded

Meal 4
  • Yogurt Yogurt

    2 cups

Meal 5
  • Fish Scallops

    6oz

Sunday

Meal 1
  • FOODNAME Turkey Bacon

    4 strips

  • Sweet Potato Sweet Potato

    1/2 cup

Meal 2
  • Shrimp Shrimp

    1 cup

  • salsa Salsa

    1/2 cup

Meal 3
  • Salmon Grilled Salmon

    4 oz

  • Squash Squash

    1 cups

  • Zucchini Zucchini

    1 cup steamed

Meal 4
  • Yogurt Yogurt

    2 cups

Meal 5
  • Orange Roughy Mahi Mahi

    6oz grilled

  • Brussel Sprouts Brussel Sprouts

    1 cup

Weeks Three & Four, Nine & Ten

Monday

Meal 1
Meal 2
  • Cream Cheese Cream Cheese

    1/4 cup

  • Celery Celery

    1 cup

Meal 3
  • Beef Lean Ground Beef

  • Green Beans Green Beans

    1 cup

    with 2 sprays of butter spray
Meal 4
Meal 5
  • Turkey Turkey

    8oz lean

  • Tomato Tomato

    1

    with fat free sour cream

Tuesday

Meal 1
  • Eggs Scrambled Eggs

    6

  • apple Apple

    1

Meal 2
Meal 3
  • Chicken Grilled Chicken Breast

    1

    over lettuce
Meal 4
  • Oats Oatmeal

    1/2 cup dry

  • Milk Fat Free Milk

    1 cup

Meal 5
  • Ground Beef Ground Beef

    with low carb BBQ sauce
  • Onion Onion

    chopped

    with cucumber

Wednesday

Meal 1
  • Oats Oatmeal

    1/2 cup dry

  • Milk Fat Free Milk

    1 cup

Meal 2
  • Cottage Cheese Cottage Cheese

    1 cup

  • Grapefruit Grapefruit

    1

Meal 3
  • Turkey Turkey Breast

    1

    with mustard
  • Cabbage Cabbage

    1 cup shredded

Meal 4
  • FOODNAME Apple

    1

    with 2 tbsp peanut butter

Thursday

Meal 1
  • Eggs Poached Eggs

    6

  • Whole Wheat Bread Whole Wheat Toast

    2 slices

    with sugar-free jelly
Meal 2
  • Chicken Grilled Chicken Breast

    1

    topped with salsa
Meal 3
  • Shrimp Shrimp

    1 cup

  • Zucchini Zucchini

    1 cup steamed

Meal 4
  • Cottage Cheese Cottage Cheese

    1 cup

  • Grapefruit Grapefruit

    1

Meal 5
  • Cottage Cheese Cottage Cheese

    1 cup

  • Milk Fat Free Milk

    1 cup

Friday

Meal 1
Meal 2
  • Cheese Cheese

    5 slices

    rolled up in ham lunch meat
Meal 3
  • Orange Roughy Mahi Mahi

    6oz grilled

  • Asparagus Asparagus

    1 cup steamed

Meal 4
  • Turkey Turkey lunch meat

    10 slices

  • FOODNAME Celery

    1 cup

Meal 5
  • Turkey Turkey Burger

    8oz

  • Squash Squash

    2 cups

Saturday

Meal 1
  • Whole Wheat Bread Whole Wheat Bread

    2 slices

Meal 2
  • Yogurt Yogurt

    2 cups

Meal 3
  • Orange Roughy Mahi Mahi

    6oz grilled

  • Asparagus Asparagus

    1 cup grilled

Meal 4
  • cottage cheese Cottage Cheese

    2 cup

  • Splenda Splenda

    1/2 cup

Meal 5
  • ground beef Lean Ground Beef

    with lettuce leaves

Sunday

Meal 1
  • Eggs Poached Eggs

    6 whites scrambled

  • Lean Ham Ham

    4 oz chopped

Meal 2
  • Whole Wheat Bread Whole Wheat Bread

    2 slices

    3 slices of cheese grilled
Meal 3
  • Turkey Turkey

    8oz ground lean

  • Cabbage Iceberg Lettuce

Meal 4
  • Orange Roughy Mahi Mahi

    6oz grilled

  • Asparagus Asparagus

    1 cup steamed

Meal 5
  • Yogurt Yogurt

    2 cups

  • Milk Fat Free Milk

    1 cup

Weeks Five & Six, Eleven & Twelve

Monday

Meal 1
Meal 2
  • FOODNAME Tuna

    6oz

  • Celery Celery

    1 cup

Meal 3
  • Chicken Chicken Breast

    1

  • Green Beans Green Beans

    1 cup

    with 2 sprays of butter spray
Meal 4
  • Eggs Poached Eggs

    6

  • Grapefruit Grapefruit

    1

Meal 5
  • Turkey Turkey Burger

    1

    with mustard
  • Tomato Tomato

    1

    with fat free sour cream

Tuesday

Meal 1
  • Eggs Poached Eggs

    6

  • Grapefruit Grapefruit

    1

Meal 2
  • Chicken Grilled Turkey Breast

  • Sweet Potato Sweet Potato

    1 cup

Meal 3
  • Chicken Grilled Chicken Breast

    1

    over lettuce
Meal 4
Meal 5
  • Orange Roughy Mahi Mahi

    6oz grilled

  • Asparagus Asparagus

    1 cup steamed

Wednesday

Meal 1
  • Oats Oatmeal

    1/2 cup dry

  • Eggs Poached Eggs

    6

Meal 2
  • Chicken Grilled Turkey Breast

  • Sweet Potato Brown Rice

    1/2 cup

Meal 3
  • FOODNAME Grilled Salmon

    4 oz

  • Brussel Sprouts Brussel Sprouts

    2 cups

Meal 4
  • Beef Jerky Beef Jerky

    Small Bag

Meal 5
  • Orange Roughy Mahi Mahi

    6oz grilled

  • Asparagus Asparagus

    1 cup steamed

Thursday

Meal 1
Meal 2
  • FOODNAME Tuna

    6oz

  • FOODNAME Celery

    1 cup

Meal 3
  • Chicken Grilled Turkey Breast

    1

  • Onion Onion

    chopped

    with cucumber
Meal 4
  • Chicken Grilled Chicken Breast

    1

  • Broccoli Broccoli

    1 cup

Meal 5
  • Orange Roughy Orange Roughy

    8oz

  • Broccoli Broccoli

    1 cup steamed

Friday

Meal 1
  • Cottage Cheese Cottage Cheese

    1 cup

  • Grapefruit Grapefruit

    1

Meal 2
Meal 3
  • Orange Roughy Mahi Mahi

    6oz grilled

  • Asparagus Asparagus

    1 cup steamed

Meal 4
  • Shrimp Shrimp

    1 cup

  • salsa Spinach

    2 cups

    with lemon juice
Meal 5
  • Turkey Turkey lunch meat

    10 slices

  • Onion Onion

    chopped

    with cucumber

Saturday

Meal 1
  • Eggs Scrambled Eggs

    6

    with mushrooms, onions, and green peppers
Meal 2
  • Whole Wheat Bread Whole Wheat Bread

    2 slices

    3 slices of cheese grilled
Meal 3
  • Ground Beef Lean Ground Beef

  • Cabbage Cabbage

    1 cup shredded

Meal 4
  • Yogurt Yogurt

    2 cups

Meal 5
  • Shrimp Shrimp

    1 cup

    with 1 cup steamed bok choy

Sunday

Meal 1
  • FOODNAME Turkey Bacon

    4 strips

  • Sweet Potato Sweet Potato

    1/2 cup

Meal 2
  • Shrimp Shrimp

    1 cup over ice berg lettuce

Meal 3
  • Cheese Cheese

    5 slices

    rolled up in ham lunch meat
Meal 4
  • Yogurt Yogurt

    2 cups

Meal 5
  • Orange Roughy Mahi Mahi

    6oz grilled

  • Brussel Sprouts Brussel Sprouts

    2 cups

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