Skip the bun to cut down on your carbs, but keep the flavor by adding 1-2 tbsp prepared pesto plus 1 clove minced garlic to 1 Ib ground turkey. Naked pesto turkey burger served with greens of leftover veggies If you’re going with tuna, look for the jar versions, which eliminate the BPAs that can be found in linings. Poaching salmon yourself is supereasy (just season and gently simmer in broth or water that just covers fish for a few minutes until opaque throughout), and it tastes great cold. 4 oz poached salmon or tuna and 1/2 avocado let frittatas cool in pan for 5 minutes gently remove. Pour eggs evenly over kale in muffin cups bake 15-20 minutes or until eggs are just set. Whisk together 4 eggs a 1/4 tsp each of salt, smoked paprika plus a dash of black pepper. Divide 1 cup of sautéed kale between the cups. Spray four cups in a standard-size muffin pan with cooking spray. Make these simple frittatas in advance so you can grab-and-go on busy mornings. Complete this midday meal with 2 cups of greens steamed, roasted, or raw asparagus, broccoli, cauliflower, brussels sprouts, or fennel plus 1 tbsp of olive oil or coconut oil for cooking or dressing, if desired. Try to follow a four-hour rule for food timing: if you’re up at 6 a.m., have breakfast by 8 and lunch by noon. Spread 1 oz organic cream cheese on 2 oz wild smoked salmon, roll and secure with toothpick, if needed. Skip the bagel in this traditional breakfast and you’ll still get all the health and fat-loss benefits of the omega-3 found in salmon. Blend 4-6 oz of coconut water (or just water) with 1/2 tsp matcha powder, adding in 1 cup of fresh or frozen pineapple or papaya, 1 scoop protein powder, 1 cup greens, 1/3 avocado that’s peeled and roughly chopped, 1 slice peeled fresh ginger, 1 handful of ice cubes, and 6 drops of NuStevia sweetener. This smoothie utilizes matcha, a powdered, antioxidant-rich green tea, along with other power foods like pineapple, avocado, and ginger.
Protein shake/smoothie (Recipe: matcha colada) Stir, and let sit 30 minutes or overnight. To make this pudding, combine 3/4 cup chia seeds with 2 cups almond milk, plus a dash of salt and some stevia and vanilla extract to taste. Having chia in teh early part of your day can help you stay satisfied longer. Chia seed puddingĬhia seeds are hydrophilic, meaning they help to absorb water, so you feel more full. The hot peppers in hot sauce help boost metabolism. Omega-3 fatty acids can help increase fat loss as you shed pounds. Two omega-3-enriched eggs (hard-boiled or cooked with 1/2 tsp coconut oil) plus 1/2 avocado and a dash of hot sauce Research also shows daily consumption of hemp seeds can help lead to a reduction in abdominal fat. 4-6 ounces of low-fat or 2% Greek yogurt with 1 tbsp hemp seeds and a sprinkle of cinnamonĬhoose low-fat dairy rather than no fat - you need some fat to absorb vitamin D and help keep your appetite under control. For all of these (except the smoothie) you can also add 1 cup of berries, pineapple, or papaya. After just four weeks, you’ll have the confidence to pull off wearing even the teeniest bikini! BreakfastĮat breakfast within two hours of waking, and ideally include some protein in your meal. On month goes fast when you have a smart plan to follow. To make sure you’re getting enough fluids, divide your body weight in half and drink approximately that amount in ounces (for a 140-pound woman, that’s 70 ounces of water, tea, or other low-cal fluids). During Weeks 3 and 4, cut that number to three per week or every other day. For the first two weeks, limit carbs to four to six servings per week (keep grains to a fist-size portion).
(The menus here average 1,350-1,450 calories per day). Have about 4 ounces of protein per meal, 1 tablespoon of oil and about 2 cups of vegetables at both lunch and dinner, and 1 cup of fruit per day. The beauty of this program: Simply pick from one of the suggested entrées under each main meal, then supplement with one or two snacks daily. Slayton’s plan is strategically designed to help you control your cravings while you’re blasting fat and building muscle. “You can eat a variety of healthy, whole foods that will help you stay satisfied while reaching your fat-loss goals,” says Lauren Slayton M.S., R.D., founder of Foodtrainers ( ) and the author of The Little Book of Thin. But that doesn’t mean spending half your day wanting to gnaw off your arm of munching on carrot sticks alone.
If you want a lean physique, you know you need to eat a clean diet along with your workouts.
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