7 Day Fat Burning Food Plan

When we start to change our diet, it usually takes a few weeks of hard work to start noticing real changes. However, we have to start somewhere and that's where this 7-day fat-burning meal plan comes in!

The main reason why diets don't work is that we just don't want to eat the same boring, bland food over and over again. As a result, we end up losing our motivation. With this in mind, I designed this mini diet plan using tasty weight loss recipes. These meals are just as healthy as they are delicious, so boredom won't be a factor here. If you are ready to eat delicious meals and start your weight loss and fitness journey, start right away with this simple and practical meal plan!

Decrease calories, increase flavor

In terms of diet, calories are another word for energy. Fat loss occurs when the amount of calories you consume each day is less than the energy you expend. When you go into a caloric deficit, your body will instead burn fat for energy.

While caloric needs differ from person to person, 1400 to 1700 calories per day is a recommended and safe intake for most people with a weight loss goal. The total calories for each day of the week will fall somewhere in this range. It is important to mention that if you have any medical problems, questions or concerns, please discuss them with your doctor before making any changes to your diet.

Save time and money!

In order to save you time and money, we will use leftovers as much as possible. There may be times when you have leftovers. If this happens, feel free to use it instead of preparing a new meal! If you prepare meals for more than yourself, adjust the quantities as needed.

DAY 1:

Breakfast: Chocolate Protein Shake (1 serving)

Lunch: Shrimp burrito bowl (1 portion)

Dinner: Zucchini Ravioli (2 servings)

Snack: 200g of Greek yogurt + a handful of blueberries 

 

DAY 2:

Breakfast: Chocolate Protein Shake

Lunch: leftover shrimp burrito bowl (1 serving)

Dinner: leftover zucchini ravioli (2 servings)

Snack: 1 apple + almond butter

 

DAY 3:

Breakfast: Yogurt parfait with red fruits and chia seeds (1 portion)

Lunch: leftover shrimp burrito bowl (2 servings)

Dinner: Quinoa salad + poached eggs (1 serving)

Snack: 200g of Greek yogurt + a handful of blueberries

DAY 4:

Breakfast: Leftover red fruit yogurt parfait with chia seeds (1 portion)

Breakfast: Sautéed chicken and broccoli (1 serving)

Dinner: leftover quinoa salad + poached eggs (1 serving)

Snack: Chocolate protein shake

 

DAY 5:

Breakfast: Baked Vegetable Omelet (2 servings)

Lunch: stir-fried chicken and broccoli leftovers (1 serving)

Dinner: Salmon with lemon and baked asparagus (1.5 portions)

Snack: 1 apple + almond butter

 

DAY 6:

Breakfast: leftover baked vegetable omelet (2 servings)

Breakfast: Chicken Fajitas (1 serving)

Lunch: leftover salmon with lemon and baked asparagus (1.5 servings)

Snack: Chocolate protein shake

 

DAY 7:

Breakfast: Oatmeal Blueberry Pancakes (1 serving)

Lunch: leftover chicken fajitas ( 1 portion )

Dinner: Treat yourself!

Snack: 200g Greek yogurt + a handful of blueberries 

REVENUE:

Chocolate protein shake ( 1 serving )

Ingredients

125ml almond milk

1 tablespoon of almond butter

50g of Greek yogurt without sugar

1 tablespoon of sugar-free cocoa powder

1 teaspoon of honey

Instructions

Mix all ingredients in a blender until smooth. Serve cold.

 

Shrimp Burrito Bowl (4 servings)

Ingredients

1 tablespoon of olive oil

20 medium peeled shrimp

2 cloves of garlic, minced

1/2 teaspoon ground cumin

1/2 teaspoon chili powder

1/4 teaspoon red pepper flakes (optional)

1/4 teaspoon of salt

400g cooked brown rice

200g canned black beans, drained and rinsed

200g of corn, canned or frozen

200g diced tomatoes

100g cheddar cheese, grated

2 tablespoons coriander, chopped

Instructions

1. In a large frying pan, heat the olive oil over medium heat.

2. Add the shrimp, garlic, cumin, chili powder, red bell pepper and salt.

3. Cook for about 5 minutes, until the shrimp are firm and cooked through. Let cool.

4. Divide the rice into 4 containers, the rice should fill about half the container. Place 4 shrimp in each container on top of the rice. Place the beans, corn, tomatoes and cheese in the 4 containers. Sprinkle with coriander.

5. Cover and seal. Refrigerate until ready to serve.

 

Zucchini Ravioli (4 servings)

Ingredients

250 g of ricotta

1 large egg lightly beaten

6 g fresh basil, chopped

2 cloves of garlic, minced

4 medium zucchini, peeled lengthwise into long strips

1 jar of marinara with no added sugar

Instructions

1. Preheat the oven to 180 degrees. Spray a baking tray with nonstick spray and set aside.

2. In a small bowl, mix the ricotta, egg, basil and garlic. Mix well until smooth.

3. Arrange two strips of zucchini on top of each other on a flat surface. Place two more strips on top of each other, perpendicular to the first strip, creating an "X". In the center of the "X", place 1 tablespoon of the ricotta mixture.

4. Bring the ends of the zucchini strips to the top of the filling, one side at a time. Place the ravioli in the prepared baking dish, seam side down.

5. Repeat with remaining zucchini and filling.

6. Pour the marinara over the finished ravioli and bake for about 30 minutes or until zucchini is tender. Serve hot.

 

Yoghurt parfait - with red fruits and chia seeds ( 2 servings)

Ingredients

200g plain Greek yogurt

1 teaspoon of chia seeds

1 tablespoon of honey

1/4 teaspoon cinnamon

50g of granola

50g of fresh red fruits (any kind will work)

Instructions

Mix the yoghurt, chia seeds, honey and cinnamon.

In two small glasses, divide the yogurt mixture. Top with a layer of granola, followed by a layer of red fruits.

If desired, sprinkle some slivered almonds on top. Serve and enjoy!

 

Quinoa salad + poached eggs (2 servings)

Ingredients

200g of cooked quinoa (make sure it is hot!)

1 teaspoon of olive oil

1/2 teaspoon balsamic vinegar

1/4 teaspoon of salt

200g cherry tomatoes, cut in half

400g chickpeas, drained and rinsed

1/2 avocado, stone removed, peeled, cut into strips

2 large eggs, poached (how to make a poached egg)

50g of fresh parsley

Instructions

1. In a large bowl, mix the quinoa, olive oil, vinegar, salt, tomatoes and chickpeas. Stir to combine all ingredients.

2. Separate the mixture into two containers.

3. Place half of the avocado and a poached egg on top of the quinoa in each container.

4. Sprinkle with fresh parsley. Serve and enjoy!

 

Sautéed chicken and broccoli (4 servings) 

Ingredients: 

2 teaspoons of sesame seeds

3 tablespoons light soy sauce or Tamari sauce

1 tablespoon honey or maple syrup

2 teaspoons of lemon

2 tablespoons of sesame oil

1 tablespoon cornstarch or flour

1 tablespoon of extra virgin olive oil

450 g chicken breast fillets, cubed (or firm tofu)

1 medium onion, coarsely chopped

2.5 cm ginger, peeled and finely chopped

300 g of chopped broccoli

1/4 teaspoon black pepper

Instructions:

Whisk soy sauce, honey, lemon juice, sesame oil and cornstarch together. Set the mixture aside.

In a large skillet or wok, heat over medium-low heat and toast the sesame seeds for 2 minutes or until fragrant. Place the toasted seeds in a bowl and set aside.

Add the olive oil to the same pan, put over medium heat and cook the chicken until lightly browned. Add the onions, ginger, broccoli and pepper. sauté for 4 minutes. Reduce heat to medium-low, add soy sauce mixture and stir.

Cook until sauce has the desired thickness, but no more than 5 minutes. Sprinkle with toasted sesame seeds and serve.

Enjoy this dish with brown rice or quinoa.

 

Baked Vegetable Omelet (4 servings)

Ingredients

100g red onion, cut into small cubes

100g green bell pepper, cut into small dice

200g baby spinach, coarsely chopped

5 egg whites

2 eggs

75ml almond milk

1/2 teaspoon of salt

1/4 teaspoon ground black pepper

100g cheddar cheese, grated

Instructions

1. Preheat the oven to 180 degrees. Spray a baking dish with non-stick spray.

2. Mix all the ingredients until the eggs are frothy and the vegetables are evenly distributed.

3. 3. Pour into the dish and sprinkle cheese on top.

4. Bake for about 40 minutes until the egg is lightly browned. If the top begins to brown too quickly, remove and cover with foil and continue baking.

5. Let stand for 10 minutes before serving.

 

Chicken Fajitas (6 servings)

Ingredients:

Chicken breast 400g

1 lime

2 peppers

1 red onion

3 teaspoons of spice mixture

Instructions

Preheat the furnace to 200°C.

Slice the chicken and vegetables (long thin slices) and add all the ingredients in a saucepan. 

Add the spice mixture to the pan.

Squeeze the lime juice over the mixture and stir again.

Cook in the oven for 15-20 minutes or until the chicken is cooked.

Serve the mixture in a bowl or in a large lettuce leaf.

 

Baked Salmon with Lemon and Asparagus (4 servings)

Ingredients

120g of salmon

450g fresh asparagus, lower ends cut off

1 teaspoon of salt

1/2 teaspoon ground pepper

2 tablespoons of olive oil

The juice of 1/2 fresh lemon

1 tablespoon fresh thyme, chopped

2 tablespoons fresh parsley, chopped

2 tablespoons of lemon zest

Instructions

Preheat the oven to 200 degrees. Place 4 large sheets of aluminum foil on a flat surface and spray with non-stick spray.

Spread the asparagus on each sheet and place them side by side in a single layer. Season with half of the salt and pepper. Place the salmon on each bed of asparagus. Sprinkle with olive oil, lemon juice, thyme and the remaining salt and pepper.

Carefully fold each side of the foil sheets to create a bundle around the salmon and place it on a baking sheet. Bake for 15 minutes.

Remove from the oven and carefully open each packet, watch out for steam once opened! Sprinkle lemon zest and parsley on top. Serve and enjoy.

 

Oatmeal Blueberry Pancakes (1 serving)

Ingredients:

2 tablespoons oat flake flour ( + if necessary)

1/2 ripe banana

2 egg whites

20 ml almond or oat milk

1 teaspoon of cinnamon

1 serving of vanilla protein powder

Instructions

1. Mash the banana well and then add the rest of the ingredients.

2. Heat a medium skillet over medium-low heat and add a non-stick spray before adding the dough.

3. Cook slowly over low heat for about 4 minutes or until easy to turn over. Cook another 2 minutes and serve.