14-Day Accelerated Fat Loss Program by My Fitness Hut by Mark Dilworth - HTML preview

Recommended Fat Burning Menus

2,000 Calorie Menus

Find out your BMR daily calories. You will eat this amount of calories every day. You can calculate your BMR calorie needs at my site: http://myfitnesshut.blogspot.com/p/basal-metabolic-rate.html#.Ugx0H9LVCuI

A 2,000 calorie menu is usually okay for a man. A woman will usually eat about 1,500 calories. Use the recommended fat burning foods to choose foods that you like. For women, just eat about 75% of the portions in the menus below. So, a 3 oz turkey breast would be 2.25 oz.

If you have a carbohydrate intolerance, you can adjust your carbs down (decrease starches, simple sugars and grains). Replace them with more nonstarchy veggies and fruits. Remember there is trial and error. Your weekly body fat measurements and weight log will tell you how you’re progressing.

Menu 1

Breakfast – 2 slices Ezekiel 4:9 toasts, 1.5 cup cooked steel cut oatmeal with Tbs. of cinnamon, 2 slices turkey bacon, 1 cup brewed green tea or black coffee, ½ cup strawberries

Snack – ¼ cup walnuts, 1 cup low-fat Greek yogurt, ½ cup blueberries

Lunch – 3 oz skinless chicken breast, salad (romaine lettuce, spinach, cucumbers and cherry tomatoes) with 2 Tbs. balsamic vinaigrette, 1 cup brewed green tea

Snack – 1 apple with peel, 1 cup low-fat Greek yogurt, ½ cup almonds

Dinner – 6 oz grilled or broiled Alaskan salmon, 1 cup brown rice, 1 cup steamed broccoli, mixed salad greens with extra virgin olive oil and lemon juice

Snack – ½ cup low-fat cottage cheese, ½ cup red or purple grapes, ½ cup pistachios

Menu 2

Breakfast – 2 slices Ezekiel 4:9 toasts, 1.5 cup cooked quinoa with Tbs. Of cinnamon, 1 Omega 3 boiled egg, 1 cup cherries or blackberries, 1 cup brewed green tea or black coffee

Snack – 1 peach, 1 cup low-fat Greek yogurt, ½ cup almonds

Lunch – 3 oz skinless turkey breast, 1 cup steamed Brussels sprouts, mixed salad greens with extra virgin olive oil and lemon juice, 1 cup brewed green tea, 1 cup kiwi fruit

Snack – 1 apple with peel, ½ cup walnuts

Dinner – 6 oz grilled or baked tilapia, 1 baked potato, 1 cup of steamed broccoli, mixed salad greens with extra virgin olive oil and lemon juice, 1 banana

Snack – 1 cup low-fat Greek yogurt with flaxseeds topping, 1 cup papaya or mango