Fat Burning Exercises & Diet Plans

 

Short On Time Fat Loss Meal Plan

Our short on time fat loss meal plan is designed for the person on the go. Many of us lead very busy lives and sometimes trying to find the time to fit in a good meal can be quite trying.  

That's where the short on time fat loss meal plan comes into play.  This plan uses all easy to prepare foods that are quick and convenient so you don't have to sacrifice on nutrition as you lead your busy lifestyle.  

The calorie intake is set to 2000 calories per day on non workout days and 2200 calories on workout days, which is around how much the average individual weighing 130-150 pounds needs to maintain their weight. If you have specific calorie intakes that are different from this, double up on some of the servings or reduce back to accommodate your individual needs. 

Workouts have been indicated on Monday, Wednesday, and Friday with a pre and post workout meal, however feel free to adjust that based on your own personal workout schedule.  

 

Monday 

Meal  

Food 

Calories:  

Breakfast 

1 cup cottage  

1 apple 

15 almonds  

Approx. 400 calories 

Mid-Morning 

1 can of tuna  

Salsa 

Raw veggies  

Approx. 200 calories 

Lunch 

2 slices whole wheat bread 

5 slices low-sodium chicken breast deli meat 

Lettuce, cucumber, tomato  

1 apple  

Approx. 400 calories 

Pre-Workout 

1 scoop whey protein powder 

1 apple 

Approx. 200 calories 

Post-Workout  

 1 scoop whey protein powder  

1 English muffin with 2 tbsp jelly   

Approx. 300 calories 

Dinner 

3 oz lean steak 

1 cup brown minute rice 

Side salad with low fat Italian salad dressing  

Approx. 400 calories 

Before Bed  

1 cup low-fat cottage cheese 

1 tbsp natural peanut butter 

Approx. 300 calories 

Total:  

 

2200 calories 

 

Tuesday 

Meal  

Food 

Calories:  

Breakfast 

2 hard boiled eggs 

1 English muffin 

½ tbsp natural peanut butter 

1 orange  

Approx. 400 calories 

Mid-Morning 

1 cup low fat yogurt 

1 cup blueberries 

Approx. 200 calories 

Lunch 

½ can salmon  

1 tbsp low fat mayonnaise 

1 small pita 

Shredded lettuce  

Approx. 400 calories 

Mid-Afternoon 

1 scoop protein powder 

2 kiwi fruits 

20 pistachios 

Approx. 300 calories 

Dinner 

1 grilled salmon steak  

½ cup brown minute rice 

2 cups steamed broccoli 

Approx. 400 calories 

Before Bed  

½ cup cottage cheese 

1 cup grapes  

Approx. 300 calories 

Total:  

 

2000 calories 

 

Wednesday 

Meal  

Food 

Calories:  

Breakfast 

2 cups bran cereal 

1 cup skim milk 

1 banana  

Approx. 400 calories 

Mid-Morning 

1 scoop whey protein powder 

1 orange 

7 almonds 

Approx. 200 calories 

Lunch 

1 can of tuna 

1 whole wheat tortilla  

1 oz low-fat cheddar cheese 

Sliced peppers   

Approx. 400 calories 

Pre-Workout  

1 scoop whey protein powder 

1 cup grapes  

Approx. 200 calories 

Post Workout  

1 scoop whey protein powder 

2 cups white rice  

Approx. 300 calories 

Dinner 

6 egg whites, scrambled, in 1 tbsp olive oil 

2 slices whole wheat bread 

Salsa 

Diced veggies  

Approx. 400 calories 

Before Bed  

½ cup Greek Yogurt 

2 tbsp flaxseeds 

1 small apple  

Approx. 300 calories 

Total 

 

2200 calories 

 

Thursday 

Meal  

Food 

Calories:  

Breakfast 

2 links turkey sausage 

½ cup oatmeal (raw measurement)  

1 cup strawberries  

10 almonds 

Approx. 400 calories 

Mid-Morning 

1 banana 

1 tbsp peanut butter 

Approx. 200 calories 

Lunch 

5 slices low-fat, low-sodium ham deli meat 

2 slices whole wheat bread 

Lettuce, tomato, cucumber 

mustard 

1 cup grapes  

Approx. 400 calories 

Mid-Afternoon 

1 small whole wheat tortilla 

1 tbsp peanut butter 

1 sliced banana   

Approx. 300 calories 

Dinner 

3 oz steak 

1 cup brown minute rice 

2 cups steamed broccoli 

10 almonds 

Approx. 400 calories 

Before Bed  

1 cup skim milk 

1 apple 

1 tbsp natural peanut butter 

Approx. 300 calories 

Total 

 

2000 calories 

 

Friday 

Meal  

Food 

Calories:  

Breakfast 

1 cup Greek Yogurt 

1 apple 

15 pecans 

Approx. 400 calories 

Mid-Morning 

1 can of tuna  

Salsa 

Raw veggies  

Approx. 200 calories 

Lunch 

2 slices whole wheat bread 

5 slices low-sodium turkey breast deli meat 

Lettuce, cucumber, tomato  

1 cup grapes  

Approx. 400 calories 

Pre-Workout 

1 scoop whey protein powder 

1 banana 

Approx. 200 calories 

Post-Workout  

 1 scoop whey protein powder  

1 English muffin with 2 tbsp jelly   

Approx. 300 calories 

Dinner 

3 oz grilled chicken breast 

1 whole wheat dinner roll 

Lettuce leaf, tomato, onion 

Mustard  

Side salad with low fat Italian salad dressing  

Approx. 400 calories 

Before Bed  

1 cup low-fat cottage cheese 

1 tbsp natural peanut butter 

Approx. 300 calories 

Total:  

 

2200 calories 

 

Saturday 

Meal  

Food 

Calories:  

Breakfast 

6 egg whites 

salsa 

1 orange 

1 slice of whole wheat toast with low sugar jelly 

Chopped vegetables 

1 tbsp olive oil 

Approx. 400 calories 

Mid-Morning 

½ can salmon mixed with 1 tbsp low-fat mayonnaise 

Celery sticks 

5 whole grain crackers 

Approx. 200 calories 

Lunch 

20 small shrimps 

2 cups spinach salad 

1 tbsp Italian salad dressing 

3 tbsp dried cranberries  

1 oz low-fat cheddar cheese 

Approx. 400 calories 

Mid-Afternoon 

1 cup low-fat yogurt 

2 tbsp flaxseeds 

1 cup blackberries 

Approx. 300 calories 

Dinner 

2 poached eggs 

2 slices whole wheat bread, toasted 

1 cup sliced carrots  

1 orange 

Approx. 400 calories 

Before Bed  

½ cup Greek yogurt 

20 pistachios  

1 small peach 

Approx. 300 calories 

Total 

 

2000 calories 

 

Sunday 

Meal  

Food 

Calories:  

Breakfast 

6 egg whites 

1 small wheat bagel with 1 tbsp peanut butter 

Approx. 400 calories 

Mid-Morning 

1 scoop whey protein powder 

½ grapefruit  

4 cashews 

Approx. 200 calories 

Lunch 

2 slices whole wheat bread 

5 slices low-sodium chicken breast deli meat 

Lettuce, cucumber, tomato  

1 cup pear 

Approx. 400 calories 

Mid-Afternoon 

½ cup cottage cheese 

1 cup blueberries  

10 almonds 

Approx. 300 calories 

Dinner 

Cheat meal (eat a meal you're craving but keep serving size in moderation) 

-- 

Before Bed  

½ cup Greek Yogurt 

1 cup grapes 

2 tbsp flaxseeds 

Approx. 300 calories 

Total 

 

1600 calories + the cheat meal calories