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
- Cottage Cheese
1 cup
- Apple
1
- Tuna
6oz
- Celery
1 cup
- Chicken Breast
1
- Green Beans
1 cup
- Turkey Burger
8oz
- Tomato
1
Tuesday
- Whey Protein
- Yogurt
1/2 cup
- Grilled Turkey Breast
- Sweet Potato
1 cup
- Chicken Breast
1
- Cheese
5 slices
Wednesday
- Oatmeal
1/2 cup dry
- Poached Eggs
6
- Grilled Salmon
4 oz
- Brussel Sprouts
2 cups
- Beef Jerky
Small Bag
- Grilled Turkey Breast
1
- Squash
2 cups
Thursday
- Protein Powder
- Oatmeal
1/2 cup dry
- Tuna
6oz
- Celery
1 cup
- Turkey
8oz
- Black Beans
1/2
- Grilled Chicken Breast
1
- Broccoli
1 cup
- Orange Roughy
8oz
- Broccoli
1 cup steamed
Friday
- Cottage Cheese
1 cup
- Grapefruit
1
- Cheese
5 slices
- Mahi Mahi
6oz grilled
- Asparagus
1 cup steamed
- Grilled Chicken Breast
1
- Sweet Potato
1 cup
Saturday
- Scrambled Eggs
6
- Whole Wheat Bread
2 slices
- Lean Ground Beef
- Cabbage
1 cup shredded
- Yogurt
2 cups
- Scallops
6oz
Sunday
- Turkey Bacon
4 strips
- Sweet Potato
1/2 cup
- Shrimp
1 cup
- Salsa
1/2 cup
- Grilled Salmon
4 oz
- Squash
1 cups
- Zucchini
1 cup steamed
- Yogurt
2 cups
- Mahi Mahi
6oz grilled
- Brussel Sprouts
1 cup
Weeks Three & Four, Nine & Ten
Monday
- Whey Protein
- Grapefruit
1
- Cream Cheese
1/4 cup
- Celery
1 cup
- Lean Ground Beef
- Green Beans
1 cup
- Turkey
8oz lean
- Tomato
1
Tuesday
- Scrambled Eggs
6
- Apple
1
- Grilled Chicken Breast
1
- Oatmeal
1/2 cup dry
- Fat Free Milk
1 cup
- Ground Beef
- Onion
chopped
Wednesday
- Oatmeal
1/2 cup dry
- Fat Free Milk
1 cup
- Cottage Cheese
1 cup
- Grapefruit
1
- Turkey Breast
1
- Cabbage
1 cup shredded
- Apple
1
Thursday
- Poached Eggs
6
- Whole Wheat Toast
2 slices
- Grilled Chicken Breast
1
- Shrimp
1 cup
- Zucchini
1 cup steamed
- Cottage Cheese
1 cup
- Grapefruit
1
- Cottage Cheese
1 cup
- Fat Free Milk
1 cup
Friday
- Whey Protein
- Apple
1
- Cheese
5 slices
- Mahi Mahi
6oz grilled
- Asparagus
1 cup steamed
- Turkey lunch meat
10 slices
- Celery
1 cup
- Turkey Burger
8oz
- Squash
2 cups
Saturday
- Whole Wheat Bread
2 slices
- Yogurt
2 cups
- Mahi Mahi
6oz grilled
- Asparagus
1 cup grilled
- Cottage Cheese
2 cup
- Splenda
1/2 cup
- Lean Ground Beef
Sunday
- Poached Eggs
6 whites scrambled
- Ham
4 oz chopped
- Whole Wheat Bread
2 slices
- Turkey
8oz ground lean
- Iceberg Lettuce
- Mahi Mahi
6oz grilled
- Asparagus
1 cup steamed
- Yogurt
2 cups
- Fat Free Milk
1 cup
Weeks Five & Six, Eleven & Twelve
Monday
- Whey Protein
- Apple
1
- Tuna
6oz
- Celery
1 cup
- Chicken Breast
1
- Green Beans
1 cup
- Poached Eggs
6
- Grapefruit
1
- Turkey Burger
1
- Tomato
1
Tuesday
- Poached Eggs
6
- Grapefruit
1
- Grilled Turkey Breast
- Sweet Potato
1 cup
- Grilled Chicken Breast
1
- Mahi Mahi
6oz grilled
- Asparagus
1 cup steamed
Wednesday
- Oatmeal
1/2 cup dry
- Poached Eggs
6
- Grilled Turkey Breast
- Brown Rice
1/2 cup
- Grilled Salmon
4 oz
- Brussel Sprouts
2 cups
- Beef Jerky
Small Bag
- Mahi Mahi
6oz grilled
- Asparagus
1 cup steamed
Thursday
- Whey Protein
- Oatmeal
1/2 cup dry
- Tuna
6oz
- Celery
1 cup
- Grilled Turkey Breast
1
- Onion
chopped
- Grilled Chicken Breast
1
- Broccoli
1 cup
- Orange Roughy
8oz
- Broccoli
1 cup steamed
Friday
- Cottage Cheese
1 cup
- Grapefruit
1
- Mahi Mahi
6oz grilled
- Asparagus
1 cup steamed
- Shrimp
1 cup
- Spinach
2 cups
- Turkey lunch meat
10 slices
- Onion
chopped
Saturday
- Scrambled Eggs
6
- Whole Wheat Bread
2 slices
- Lean Ground Beef
- Cabbage
1 cup shredded
- Yogurt
2 cups
- Shrimp
1 cup
Sunday
- Turkey Bacon
4 strips
- Sweet Potato
1/2 cup
- Shrimp
1 cup over ice berg lettuce
- Cheese
5 slices
- Yogurt
2 cups
- Mahi Mahi
6oz grilled
- Brussel Sprouts
2 cups