6-packs are desired by many and admired by more. This month's plan is designed to help you get that washboard we all long for. Rather than solely writing a plan that's a consistent decrease in calories, I've developed one to make things more reasonable and likely for readers to follow.
This month I've developed a plan cycling higher and lower calorie days ranging from as low as 2000 calories upwards of 3000 calories. Match up the higher calorie days with training days; similarly, the lower calorie days should be those where you don't train.
Therefore, instead of labeling days by calendar days, I've labeled them as training or non-training days so they can follow your individual schedule.
Weight Loss Meal Plan
Day 1
Breakfast: Choice 1
- 1/2 raw oats made with 1 cup water and cinnamon to taste
- 1 banana
- 1 cup green tea
250 calories | 7 g protein | 52 carbs | 3 g fat
Breakfast: Choice 2
- Veggie Omelet (1 whole egg + 2 whites, cooked with frozen pepper strips)
- 1 orange
- 1 cup green tea
220 calories | 9 g protein | 35 g carbs | 5 g fat
Snack 1:
- 1 cup cottage cheese with 1 cup canned mixed fruit
- 2 tbsp wheat germ
330 calories | 29 g protein | 44 g carbs | 5 g fat
Lunch: Choice 1
- 4 oz grilled chicken
- 1 small sweet potato
400 calories | 33 g protein | 45 g carbs | 4 g fat
Lunch: Choice 2:
- 1 whole-wheat tortilla wrap with 1/2 cup hummus and roasted red peppers
- 1 apple
- 1 cup green tea
480 calories | 11 g protein | 73 g carbs | 16 g fat
Lunch: Choice 3:
- Grilled chicken wrap (whole wheat tortilla, 4 oz grilled chicken, grilled veggies)
380 calories | 34 g protein | 34 g carbs | 8 g fat
Snack 2:
- Favorite MRP blended with 1 cup frozen fruit and water to desired consistency.
340 calories | 40 g protein | 40 g carbs | 2 g fat
Dinner: Choice 1
- 4 oz grilled salmon (make 1 lb at a time and divide into 4; this will save on prep time)
- 1 cup steamed broccoli
- 1 cup cooked brown rice
460 calories | 30 g protein | 50 g carbs | 15 g fat
Dinner: Choice 2
- 1 cup cooked whole-wheat pasta, tossed with marinara
- 4 oz canned tuna
- 1 cup frozen spinach
510 calories | 35 g protein | 70 g carbs | 11 g fat
Dinner: Choice 3:
- 4 oz sirloin hamburger with lettuce, tomato and red onion
- 1 cup steamed green beans
- 1 ear corn on the cob
- 1 baked potato
470 calories | 39 g protein | 60 g carbs | 9 g fat
Snack 3:
- 1 apple with 1 tbsp natural peanut butter
- 1 cup skim milk
320 calories | 12 g protein | 41 g carbs | 8 g fat
Day 2
Breakfast:
- 3 frozen oat bran waffles
- 1 tbsp pure maple syrup
- 1 cup skim milk
615 calories | 49 g protein | 71 g carbs | 15 g fat
Mid-morning Snack:
- Carrot and celery sticks
- 1/2 cup hummus
658 calories | 40 g protein | 84 g carbs | 18 g fat
Lunch:
- Tuna salad sandwich on 2 slices 12-grain bread, 4 oz tuna-drained, 1 thin 2-oz slice, non-fat mayo, lettuce, tomato)
- 1 large pear
610 calories | 44 g protein | 77 g carbs | 14 g fat
Afternoon Snack:
- Favorite MRP with 1 cup frozen fruit 1 cup skim milk plus 1 tbsp flax oil
- Add water to desired thickness
658 calories | 40 g protein | 84 g carbs | 18 g fat
Dinner:
- 1 bowl chili
389 calories | 40 g protein | 27 g carbs | 14 g fat
After Dinner Snack:
- 1/2 reduced-fat cottage cheese
- 1 cup fresh pineapple (or canned in own juice)
458 calories | 32 g protein | 42 g carbs | 18 g fat
Day 3
Breakfast:
- Buckwheat pancakes (Follow directions on back of Arrowhead Mills buckwheat pancake mix, skim milk)
- 1 tbsp pure maple syrup
- 1 cups skim milk
- 1 cup fresh blueberries
615 calories | 49 g protein | 71 g carbs | 15 g fat
Mid-morning Snack:
- 1 cup non-fat vanilla yogurt
- 1 tbsp wheat germ
- 1 bunch black or red seedless grapes
400 calories | 40 g protein | 40 g carbs | 5 g fat
Lunch:
- Avocado chicken wrap
610 calories | 44 g protein | 77 g carbs | 14 g fat
Afternoon Snack:
- 1/2 cup brown rice mixed with 3 oz grilled chicken (mix with 1 tbsp olive oil, balsamic vinegar, a dash of oregano and basil)
Dinner:
450 calories | 34 g protein | 52 g carbs | 20 g fat
After Dinner Snack:
- 1 scoop whey protein blended with 1 frozen banana (peel banana before freezing)
- Add water to desired thickness
300 calories | 20 g protein | 30 g carbs | 2 g fat
Day 4
Breakfast:
- Vegetable omelet (6 egg whites, 1/2 cup shredded fat-free cheese, 1/2 cup diced vegetables of your choice)
- 2 slices 12-grain bread
- 1 fresh orange
350 calories | 30 g protein | 50 g carbs | 10 g fat
Mid-morning Snack:
- Protein shake
- 1 cup skim milk
- 2 large pieces of fruit
300 calories | 20 g protein | 30 g carbs | 2 g fat
Lunch:
- Turkey and cheese sandwich (2 slices 12-grain bread, 4 oz sliced turkey breast, 1 thin 2-oz slice low fat provolone cheese, non-fat mayo, lettuce, tomato)
- 1 large grapefruit
628 calories | 44 g protein | 77 g carbs | 16 g fat
Afternoon Snack:
- Protein shake
- 1 cup skim milk
- 2 large pieces of fruit
300 calories | 20 g protein | 30 g carbs | 2 g fat
Dinner:
- 2 spicy chicken burritos
334 calories | 31 g protein | 40 g carbs | 5 g fat
After Dinner Snack:
- Protein shake
- 1 large piece of fruit
300 calories | 20 g protein | 30 g carbs | 2 g fat
Day 5
Breakfast:
- 2 Oat bran waffles (oat bran waffle mix, skim milk, and whey protein. Make a half serving of waffle mix, following the package directions and add 2 scoops of pure whey protein. Cook in a waffle iron, or flat in a skillet like a pancake.)
- 1 cup skim milk
415 calories | 20 g protein | 50 g carbs | 7 g fat
Mid-morning Snack:
- Protein shake
- 1 cup skim milk
- 1 large piece of fruit
300 calories | 20 g protein | 30 g carbs | 2 g fat
Lunch:
- Tuna and cheese sandwich (2 slices 12-grain bread, 4 oz tuna-drained, 1 thin 2-oz slice cheddar cheese, non-fat mayo, lettuce, tomato)
- 1 large pear
400 calories | 44 g protein | 50 g carbs | 14 g fat
Afternoon Snack:
- Protein shake
- 1 cup skim milk
- 2 large pieces of fruit
300 calories | 20 g protein | 30 g carbs | 2 g fat
Dinner:
- 1 homemade burger on a whole-wheat bun
- 1 cup skim milk
524 calories | 34 g protein | 52 g carbs | 20 g fat
After Dinner Snack:
- Protein shake
- 1 large piece of fruit
458 calories | 32 g protein | 42 g carbs | 18 g fat