8-week slim down diet plan

Slim Down Diet Plan

Stay fueled and feel satisfied with our mix and-match meal plan

YOU CHOOSE: MIX AND MATCH YOUR MEALS FROM A WIDE VARIETY OF FOODS TO KEEP YOUR FAT-LOSS RESULTS ON TRACK.

DON’T SABOTAGE ALL YOUR HARD WORK IN THE GYM: If you want to lean out and still feel great, your diet is crucial to success. After all, if you don’t have the right levels of essential nutrients, it will be tough to build lean muscle while losing fat. That doesn’t mean starving yourself, either—eating too little puts your metabolism into slow-mo as your body holds on to every calorie it can. These meals will fuel all your workouts during the eight weeks while helping you cut body fat. Feel free to mix and match your menu as you see fit. The meals follow a 40-30-30 formula of carbs-protein-fat. Take in a little more calories on active days, and drop some when you’re recovering to keep your metabolism from slowing down.

3 DIET RULES
FOR OPTIMAL RESULTS

1 Eat often. Try to space your meals so you don’t go more than about three hours without eating. Doing so will ensure that your sugar levels stay steady and your metabolism is consistently fueled, avoiding dips and hunger pangs. A typical day might include a breakfast, midmorning snack, lunch, mid afternoon snack, dinner, and then an after-dinner snack or dessert. At night, focus more on proteins, such as eggs and chicken, healthy fats like avocado, and vegetables and less on carbs.

2 Drink up. In addition to regular meals, make sure you’re adequately hydrated. Aim for at least two liters of water daily, in addition to other drinks you may have, like herbal tea or coffee. Space out your intake so you’re constantly sipping throughout the day.

3 Refuel promptly. Try to have a good meal within 20 minutes of your workout. This will help speed your recovery and give you an energy boost so you don’t feel like you’re dragging. Look for a combination of a whey-protein isolate, some fruit, and a good complex carb: Your muscles will soak up the whey quickly coupled with the simple carbs in fruit; the complex carbs will digest more slowly, which will help keep you from getting hungry again too quickly.

1. Breakfast

M E A L 1 :
½ cup oats; 1 whole egg plus ¾ cup egg whites; ½ cup berries

Calories: 351, Fat: 7.5g,
Carbs: 36.5g, Protein: 31.5g

M E A L 2 :
2 whole-grain waffles; 4–5 hard-boiled egg whites; 1 tbsp natural nut butter; ½ cup fruit

Calories: 376, Fat: 9g,
Carbs: 41g, Protein: 28g

MEAL 3:
2 slices whole-grain bread; ½ cup no-salt cottage cheese; ½ avocado; ½ cup cantaloupe

Calories: 420, Fat: 7g,
Carbs: 38g, Protein: 26g

MEAL 4:
8 oz nonfat plain Greek yogurt; ½ cup fruit; ⅛ cup walnuts

Calories: 245, Fat: 10g,
Carbs: 20g, Protein: 20g

M E A L 5:
Omelet with 1 egg plus 4 egg whites, bell pepper, tomato, spinach, onion, ¼ cup low-fat cheese; 1 slice whole-grain toast

Calories: 380, Fat: 13g,
Carbs: 23g, Protein: 35g

MEAL 6:
½ cup oats, 1 scoop vanilla whey protein, ⅛ cup crushed walnuts, ½ cup berries, all mixed with hot water

Calories: 401, Fat: 15g, Carbs:
40g, Protein: 35g

MEAL 7:
1 whole egg plus 3–4 egg whites scrambled, ¼ cup low-fat cheese, spinach, and tomato in 1 low-carb tortilla; topped with ¼ cup salsa

Calories: 425, Fat: 15g,
Carbs: 25g, Protein: 35g

MEAL 8:
1 sprouted-grain English muffin; 1 fried egg; 1 piece ham; ¼ cup low-fat cheese; ½ cup fruit

Calories: 390, Fat: 7g,
Carbs: 35g, Protein: 25g

MEAL 9:
½ cup quick-oats oatmeal mixed with water; 8 oz nonfat plain Greek yogurt; ½ cup berries Calories: 291, Fat: 2.5g,

Calories: 291, Fat: 2.5g,
Carbs: 43g, Protein: 25g

MEAL 10:
1 cup whole-grain cereal; ½ cup 1% milk; ½ cup berries

Calories: 300, Fat: 5g,
Carbs: 45g, Protein: 10g

2. Lunch

M E A L 1:
4 oz lean ground turkey over mixed greens; ½ small avocado; 2 slices lean turkey bacon; 15 baked tortilla chips; low-sodium salsa

Calories: 394, Fat: 11g,
Carbs: 25g, Protein: 34g

M E A L 2:
3 oz sliced turkey breast in low-carb wrap; 1 tbsp Dijon mustard plus lettuce, tomato, 2 tbsp avocado

Calories: 365, Fat: 10g,
Carbs: 25g, Protein: 26g

MEAL 3:
4 oz tuna in water; 1 tbsp Dijon mustard on 1 slice sprouted bread; salad of lettuce, 4 grape tomatoes, ½ small bell pepper, ⅛ cup walnuts, ¼ cup dried cranberries

Calories: 435, Fat: 11g,
Carbs: 50g, Protein: 33g

MEAL 4:
3 oz smoked turkey breast on 2 slices whole-grain bread; 1 tbsp low-fat mayo; lettuce; ¼ cup low-fat cheese; 12 baked tortilla chips

Calories: 450, Fat: 12g,
Carbs: 25g, Protein: 22g

M E A L 5:
4 oz chicken breast over mixed salad greens; balsamic vinegar; 2 tbsp sliced avocado; 1 slice sprouted bread

Calories: 324, Fat: 10g,
Carbs: 18g, Protein: 39g

MEAL 6:
4 oz lean turkey burger in whole-wheat pita with lettuce, tomato, mustard; 15 baked potato chips

Calories: 331, Fat: 7g,
Carbs: 35g, Protein: 30g

M E A L 7:
4 oz grilled salmon over large green salad with balsamic vinegar; 2 brown rice cakes; 1 tbsp grated cheese

Calories: 395, Fat: 9g,
Carbs: 40g, Protein: 26g

MEAL 8:
4 oz bison burger in whole-wheat pita with lettuce, tomato, mustard; 15 baked potato chips

Calories: 320, Fat: 7g,
Carbs: 35g, Protein: 28g

MEAL 9:
4 oz grilled salmon; kale sautéed with garlic, sea salt, olive oil; ½ cup brown rice

Calories: 328, Fat: 9g,
Carbs: 34g, Protein: 30g

MEAL 10:
3 oz lean grass-fed beef with ½ cup brown rice, served over bed of romaine lettuce, topped with ¼ cup low-fat cheese; flavored with optional onion, garlic, optional onion, garlic, spicy salsa

Calories: 375, Fat: 12g,
Carbs: 25g, Protein: 35g

3. Dinner

MEAL 1:
3 oz chicken breast; ½ cup marinara sauce; grated cheese to taste; served over 1 cup linguini; side salad

Calories: 412, Fat: 5g,
Carbs: 65g, Protein: 35g

MEAL 2 :
4 oz shrimp plus ¾ cup mixed vegetables stir-fried in 1 tbsp olive oil; ½ cup brown rice

Calories: 450, Fat: 17g,
Carbs: 35g, Protein: 33g

MEAL 3:
4 oz lean pork; ½ cup unsweetened apple sauce; 8 asparagus spears; 4 oz sweet potato

Calories: 350, Fat: 8g,
Carbs: 45g, Protein: 28g

MEAL 4:
4 oz chicken breast; ½ cubed avocado; ½ cup corn kernels; sliced red and green bell pepper; tossed with salsa and ¼ cup low-fat cheese

Calories: 454, Fat: 14g,
Carbs: 33g, Protein: 38g

MEAL 5:
4 oz grilled salmon; 2 cups steamed broccoli or asparagus; 5 oz baked red potatoes

Calories: 363, Fat: 7g,
Carbs: 32g, Protein: 26g

MEAL 6:
4 oz grass-fed flank steak; baby spinach sautéed with 1 tbsp of olive oil, sea salt, garlic, pepper to taste; 5 oz sweet potato

Calories: 400, Fat: 20g,
Carbs: 35g, Protein: 26g

MEAL 7:
2 oz cubed chicken; diced tomato; onion; green pepper; chilies; ¼ cup low-fat cheese; ½ cup black beans; 2 tbsp avocado; 3 tbsp low-sodium salsa, all in 1 whole-grain low-carb wrap

Calories: 495, Fat: 12g,
Carbs: 35g, Protein: 30g

MEAL 8:
4 oz 99% fat-free ground lean turkey, made into patties; 2 cups steamed broccoli; 1 small sweet potato with 2 tsp coconut oil

Calories: 380, Fat: 5g,
Carbs: 35g, Protein: 33g

MEAL 9:
Warm pasta salad made with 4 oz grilled flank steak served over mixed greens; balsamic vinegar; 1 tbsp Parmesan cheese; 1 cup whole-grain pasta

Calories: 362, Fat: 8g,
Carbs: 37g, Protein: 33g

MEAL 10:
Fajita with 2 oz chicken, ½ cup black beans, ½ cup rice, 2 cups sliced bell pepper and onions; sauté in skillet with nonstick spray and spices

Calories: 382, Fat: 3g,
Carbs: 55g, Protein: 32g

MEAL 11:
5 oz white fish (such as cod, haddock, or bass); ½ cup long-grain rice; brussels sprouts sautéed with 2 tsp coconut oil, sea salt, and garlic

Calories: 422, Fat: 16g,
Carbs: 37g, Protein: 33g

4. Snacks

ABOUT 150 CALORIES OR LESS

  • 1 orange; 10 almonds; ½ cup nonfat yogurt

Calories: 131, Fat: 6g,
Carbs: 20g, Protein: 20g

  • 1 small apple; ½ oz unsalted mixed nuts

Calories: 150, Fat: 9g,
Carbs: 20g, Protein: 4g

  • Whey/casein shake blended with ice, 1 tbsp powdered peanut butter; add instant decaf coffee and/or cinnamon to taste

Calories: 150, Fat: 3.5g,
Carbs: 7g, Protein: 23g

  • 1 small apple with 1 tbsp natural almond or peanut butter

Calories: 150, Fat: 9g,
Carbs: 20g, Protein: 4g

  • 8 oz nonfat Greek yogurt with ½ cup melon

Calories: 154, Fat: 0g,
Carbs: 20g, Protein: 18g

  • 1 scoop whey protein with 8 oz almond milk

Calories: 155, Fat: 7g,
Carbs: 5g, Protein: 25g

ABOUT 200 CALORIES OR LESS

  • 1 medium apple plus 1 tbsp natural nut butter

Calories 167, Fat: 9g,
Carbs: 22.5g, Protein: 4g

  • 1 medium apple with 1 oz low-fat cheddar cheese

Calories: 186, Fat: 10g,
Carbs: 19g, Protein: 7.5g

  • ½ cup 1% no-salt cottage cheese; 10 almonds

Calories: 169, Fat: 7g,
Carbs: 6g, Protein: 19g

  • 5 hard-boiled egg whites; 2 tbsp avocado; sliced celery; salt-free seasoning

Calories: 155, Fat: 6g,
Carbs: 4g, Protein: 20g

  • 1 medium apple; 10 almonds; cup of herbal or decaf green tea

Calories: 167, Fat: 9g,
Carbs: 22.5g, Protein: 4g

  • ½ cup fresh raspberries; 5 oz nonfat plain Greek yogurt; cinnamon; ¼ cup almond slivers

Calories: 210, Fat: 6g,
Carbs: 20g, Protein: 20g

  • 3 oz grilled chicken; 2 tbsp avocado; sliced cucumber

Calories: 204, Fat: 8g,
Carbs: 7g, Protein: 25g

  • ½ sprouted English muffin; ½ cup 1% no-salt cottage cheese; ½ cup pineapple

Calories: 210, Fat: 2g,
Carbs: 11g, Protein: 22g

  • ½ grapefruit; 10 toasted almonds

Calories: 175, Fat: 6g,
Carbs: 29g, Protein: 4.5g

  • 1 low-carb protein bar such as Quest Bar

Calories: 180, Fat: 7g,
Carbs: 22g, Protein: 21g

ABOUT 300 CALORIES OR LESS

  • Smoothie made with 1 scoop vanilla whey protein, ½ cup berries, 8 oz almond milk

Calories: 230, Fat: 7g,
Carbs: 34g, Protein: 24g

  • 1 cup whole-grain cereal; almond, soy, or 1% milk; ½ cup strawberries

Calories: 300, Fat: 5g,
Carbs: 55g, Protein: 10g

  • Sprouted cinnamon raisin English muffin with low-fat cream cheese; ½ cup berries

Calories: 250, Fat: 6g,
Carbs: 42g, Protein: 10g

  • Shake with 1 scoop whey protein mixed with water, 1 tbsp almond butter, ½ banana, all blended with ice

Calories: 295, Fat: 10g,
Carbs: 25g, Protein: 25g

  • 12 brown rice crackers; sliced bell peppers; ¼ cup white-bean hummus

Calories: 264, Fat: 7g,
Carbs: 40g, Protein: 7g

  • 1 sliced medium apple; 1 tbsp soy-nut butter or natural peanut butter

Calories: 242, Fat: 11g,
Carbs: 25g, Protein: 8g

  • 6 oz nonfat plain Greek yogurt; ½ cup fruit; ⅛ cup chopped walnuts

Calories: 240, Fat: 10g,
Carbs: 20g, Protein: 20g

  • 2 slices sprouted cinnamon-raisin bread; 1 tbsp almond butter; 1 tbsp natural strawberry jam

Calories: 310, Fat: 9g,
Carbs: 48g, Protein: 12g

SOURCEBY LINDA STEPHENS, M.S.
SHARE