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Please check with your healthcare practitioner before you add any new supplements or meal plans to your diet. This is not meant in any way to

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Final Fat Meltdown

Fat Burning Meal Plan




Although you have the Grocery List for Life with countless options of

foods to mix and match to your liking, some of you want the

“guesswork” taken out. For those of you that want ideas and portions,

here are examples to follow every day so that you can lose weight

while supporting your fat burning potential.

Start each meal with an 8 oz. glass of purified water. Keep each day's

water intake at a minimum of eight, 8 oz. glasses.

Make sure that on the workout days you are eating more

carbohydrates before and after workouts and no starchy carbs at

night. On the non-workout days, you are eating the same amount of

protein, less starchy carbs, and more healthy fats.

Portions sizes are more important than an actual calorie count. This is

how you will lose weight in a healthy manner so that you can keep it

off. Calorie counting is like weighing yourself every day. It can become

obsessive and delay results as you are too stressed out to evaluate

how great you feel when eating the right foods at the right times.

Nutrient timing and nutrient density is the most efficient way to lose

weight that does not come back.



Fat Burning Meal Plan I urge you to use the Grocery List for Life to expand your palate and try new tasty healthy fat burning and muscle building foods. Try substituting different proteins to keep it interesting, and mix and match vegetables when making salads and sautes. Slice and “oven fry” or bake sweet potatoes. My favorite way to add healthy fats is when sauteing and stir frying vegetables. Keeping food colorful and tasty not only makes you never think of the word “diet,” but will keep your metabolic rate on high so that you can lose stubborn weight (especially from your trouble spots) and keep the pounds off forever! If you did not take advantage of the 30 Muscle Building Fat Burning Recipes when you purchased this plan, please send me a personal e-mail and I will resend you the link so that you can have access to my personal and easiest and favorite “go-to” recipes that have kept me energized and lean for years!



Below are three breakfast, lunch, dinner and snack options and portions sizes for workout and

non-workout days.

Final Fat Meltdown Fat Burning Meal Plan

3 Breakfast Options for Workout Days #1 3 eggs scrambled or in omelet cooked with 1 T. ghee or grass fed butter, with any veggies. 1 slice ezekiel toast #2 1/3 cup cooked steel cut oats, plus 1 Tbsp. ground flax seeds, topped with almond milk.

#3 Coconut Banana Smoothie 1 C. Coconut Water 1/2 C. Water 1 Scoop Protein Powder 1/4 Cup Dry Oats 1/2 Banana 1 T. Glutamine powder Add Ice + Blend!




3 Breakfast Options for Non-Workout Days #1 3 Eggs any style cooked in 1 T. grass fed butter or ghee 2 pieces bacon or turkey sausage

#2 2 Eggs scrambled with veggies (spinach/onions/peppers/tomatoes) cooked in 1 T. grass fed butter or ghee 1 slice Ezekiel and 1 T. almond butter #3 Coconut Almond Joy Smoothie 1 1/2 C. Water 1 Scoop Chocolate Protein Powder 1/2 C. So Delicious Coconut Non-Dairy Coconut Milk 2 T. Almond Butter Ice + Blend!




3 Lunch Options for Workout Days

#1 4 oz. Turkey Breast or Chicken Breast plus 1 slice Ezekiel bread plus 1/3 sliced avocado

#2 1/2 Cup Lentils Cooked plus 1/2 avocado sliced, topped with salsa

#3 1/3 lb uncooked 85% fat free ground beef patty with 1 slice ezekiel toasted with sliced tomato/pickles/onions/lettuce mustard 10 sweet potato “fries” (homemade by slicing sweet potatoes and spraying non stick pan and baking for 30 min on 375 sprinkled with cayenne and sea salt, or frozen organic)




3 Lunch Options for Non-Workout Days #1 4 oz. tuna, chicken or turkey on top of mixed greens or spinach plus chopped tomato/cukes/onion/peppers with olive oil vinaigrette or avocado oil and lemon juice #2 Tuna Lettuce Wraps tuna mixed with 2 T. 2% greek plain yogurt, onions, celery plus 10 almonds #3 4 oz. Ground Turkey burger grilled w/no bun with 1/2 sliced avocado, topped with salsa




3 Dinner Options for Workout Days #1 6 oz. Grilled chicken Salad with mixed greens, 2 T. feta or goat cheese 1 T. pistachios Green beans sauteed #2 8 oz. grilled flank/strip/or tenderloin steak 1/2 small acorn squash baked plus 1 Cup zucchini sauteed #3 10 Shrimp Sauteed with pineapple/peppers/onions/ cooked in 2 T. Coconut oil with 1/2 cup steamed broccoli Salad w/mixed greens and vinaigrette




3 Dinner Options for Non-Workout Days #1 8 oz. grilled Halibut Veggies sauteed Salad w/ mixed greens and 2 T. pistachios and 2 T. goat cheese #2 Chicken Kebobs with assorted veggies Grilled pineapple drizzled with 1 T. melted coconut oil sauteed green beans with 1 T. chopped jalapenos #3 Grilled flank steak over 2 cups of spinach and sliced onion topped with 2 slices crumbled bacon plus 2 T. crumbled goat cheese topped with 2 T. Olive oil




3 Snack Options for Workout Days #1 1 2% plain Greek yogurt topped with 1/4 Cup Kashi dry cereal plus 1/4 cup berries #2 1 slice Ezekiel bread plus 1 banana plus 2 T. almond butter #3 1 Apple plus 10 Almonds




3 Snack Options for Non-Workout Days

#1 1/2 Avocado sprinkled with cumin plus 10 organic corn tortilla chips #2 2% Greek yogurt topped with 5 chopped almonds plus 1/4 cup mixed berries #3 Black and Blue and Green Smoothie 1 1/2 C. Water 1 Scoop Protein Powder 1/3 Avocado 1 Bunch Spinach 1/3 Cup Frozen Blackberries 1/3 Cup Frozen Blueberries Blend!




The best way to lose weight and stick to a plan is in the preparation.

● Prepare your mind and visualize your new, energized and sexy

body.

● Prep your kitchen and prepare your meals in advance. This is the

way you be more apt to stick to the plan and not mindlessly

binge eat.

● Do not allow foods in your home that do not support your goals.

If you must have something that does not fit into the plan, make

yourself drive to get it. That way you will have time to think

about it, and decide if you really want it. Keeping it in the home

assures that it will be eaten and you are not serious about your

weight loss.

By following these menu ideas and using the Grocery List for Life, is

the way to your leanest, sexiest and most youthful body that will lose

excess weight and keep it off forever!



Grocery List for Life

Proteins Eggs

Protein powder (whey based, Fit365 Natural with nothing artificial)

Plant based protein powder (Sunwarrior - Warrior Blend Vanilla or

Chocolate)

Skinless Chicken Breast -Preferably organic, or pasture raised.

Turkey Breast

Lean Pork

Lean - Ground Beef - preferably hormone and antibiotic free

Ground Round or Sirloin - preferably hormone and antibiotic free

Flank Steak

Strip Steak


https://fit365.refersion.com/c/9f61


Grocery List for Life Proteins continued Bacon - preferably nitrate free

Chicken or Turkey Sausage

Cod

Tilapia

Halibut

Salmon

Haddock

Mahi Mahi

Trout

Tuna

Scallops

Shrimp

Sardines




Dairy Eggs Organic or Grass Fed Butter

1% Organic Milk

1% Cottage Cheese

Yogurt- Fat free or

2% - Plain Greek

Kefir - Plain Organic

Low Fat Mozzarella

String Cheese

Goat Cheese

Feta Cheese




Milk Substitutes So-Delicious Dairy Free Coconut Milk (natural or vanilla)

Silk brand Coconut Milk

Silk brand Almond and

Almond/Coconut Milk

Rice Milk

Hemp Milk

Almond Milk




Carbohydrates Starchy Carbohydrates Whole grain all natural crackers and Tortilla Chips(Mary’s Gone

Crackers, Blue Diamond Gluten Free Crackers, Garden of Eatin Blue

Tortilla Chips)

Ezekiel Breads and Ezekiel English style muffins

Kashi Breakfast cereals

Brown rice

Oats

Quinoa

Couscous

Wild Rice

Sweet Potatoes

White Potatoes

Parsnips

Squash

Corn

Carrots

Barilla Pasta - (Yellow box - high protein, high fiber, high omega 3’s)




Non-Starchy Carbohydrates (eat in abundance at any time)

Brussel sprouts

Broccoli

Collard Greens

Garlic

Spinach

Cabbage

Celery

Cucumber

Radishes

Onions

Tomatoes

Kale

Lettuce - Any Leafy Greens, Romaine/Arugula/Leaf/Endive/Red Leaf

Seaweed/Sea Vegetables

Peppers Red/Green/Yellow

Hot Peppers Jalapeno/Serrano/Habanero

Zucchini

Green Beans




Non-Starchy Carbohydrates continued

Beets

Mushrooms

Jicama

Swiss Chard

Artichokes

Asparagus




Fruits (eat in abundance at any time, apples aren’t making people fat)

Apples

Oranges

Limes

Lemons

Raspberries

Blueberries

Blackberries

Red Tart Cherries

Watermelon

Cantaloupe

Honeydew

Kiwi

Pineapple

Plums

Peaches Pears

Papaya

Apple

Prunes

Figs

Bananas




Beans/Legumes/Lentils *Beans are high carb/high protein sources and can be counted as either

or both. Great for vegetarians, they are also loaded with fiber and

nutrients.

Kidney Beans

Cannellini Beans

Black Beans

Garbanzo Beans

Northern Beans

Pinto Beans

Green Peas

Chickpeas

Lentils -

Red/Yellow/Green/Brown




Fats Avocados (a super healthy fat that is loaded

with fiber!)

Coconut Oil (virgin, cold-pressed organic)

Olive Oil

Flax Oil

Avocado Oil

Hemp Oil

Butter - Organic or Pasture Raised

Almond Butter - (look for only almonds and salt as the ingredients)

Chia Seeds - ground only

Flax Seeds - ground only

Wheat Germ

Almonds - raw

Cashews - raw

Pistachios-raw

Pumpkin Seeds -raw

Walnuts

Pine Nuts




Extras and Free Foods Salsas - Jack’s or other All Natural

brands

Pickles

Pepperoncini

Hot Sauces

Sriracha

Herbs

Seasonings/Spices/Herbs

Lemon & Lime Juice

Lemons

Limes

Tabbouleh

Mustard

Wasabi

Ginger

Tea

Coffee




Sweets Dark Chocolate (preferably Organic) 70% or greater - 1 oz. (keep in

freezer and savor it slowly as it melts in your mouth)

Melt dark chocolate in microwave and dip fresh fruit in it!

Fruit

Smoothies w/ chocolate or fruit (see recipes)

Yasso Frozen Greek Yogurt Bars

Frozen Natural Fruit only Bars




Packaged Foods that are on the “OK” list Kashi cereals

Pasta sauces with veggies if under 10 grams of sugar

Barilla Pastas - Yellow box - High fiber, high omega 3’s

Alexia Organic - frozen potatoes, sweet potato fries

Frozen vegetables

Popcorn - Organic lightly salted, or make homemade

Powdered Greens *great source of extra phytonutrients for supreme health that are powdered and can be added to smoothies. Sunwarrrior Brand- Ormus Greens , slight mint aftertaste

Amazing Greens Brand- Orange Dreamsicle , even a picky eater can

love!




AVOID Margarine

Trans fatty acids

Pre packaged baked goods

High fructose Corn Syrup (HFCS)

Fried foods

Sugary juices

Pre-made Smoothies

Diet sodas

Sodas

Sauces

Dressings (unless homemade,

organic or all natural)

Low Sugar or artificially sweetened waters or juices

Sugar Free foods

Sugar Alcohols - added in a lot of protein bars that are supposedly

healthy but wreak havoc on digestive system, stay away!

Alcohol- Eliminate or limit. Alcohol slows down fat burning hormones

and your ability to burn calories. Plus, makes you crave sugar, fatty

foods and carbs and makes you too tired to work out the next day.




If you are going to indulge, choose red wine, clear liquor as in tequila

and vodka and drink with soda water. Forget the fancy drinks that are

loaded with sugar.

Pre and Post Workout Shakes In order to have the energy to workout, you have to have the right fuel

at the right time. In order to recover from the workouts and get your

body into a “build and repair” state, you need to have the right blend

of protein, and a small amount of carbs within 30 minutes after your

workout.

The fittest people on earth rely on shakes to do both jobs. Why

shakes? They are easily shuttled into the bloodstream, used to

energize and recover, before and after workouts.

If you don’t have time to eat approximately 1- 1 1/2 hours before your

workout, drink a pre-workout shake from the Smoothie Recipe list.

When you are working out, you are actually breaking down the body.

In order for it to recover, you want to get your muscles to repair and

start rebuilding (remember they raise your metabolism) as quickly as

possible. Nutrient timing advocates have shown increased muscular

gains in people that consume a post workout shake within 30 minutes



of working out. The key in your metabolism staying raised will be

adding muscle, so remember this important key.



FinalFatMeltdown · while supporting your fat burning potential. Start each meal with an 8 oz....

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