14 day fat blasting meal plan!

Fat loss the quiktrain way!

Here is a fat loss meal plan for the next two weeks. This collection of highly nutritious fat busting foods will have you feeling light and energetic. If you are an afterwork exerciser it reflects the phase 2 nutrition plan. Combine proper eating with a workout plan and your body will be ready for the fast approaching bathing suit season!

Remember follow proper plate pattern. Protein the size of a deck of cards or the palm of your hand, starchy carbohydrates the same and veggies are the size of the other two combined. Also use spices instead of sauces to add flavor to your food without the extra calorie count.

Portion size is everything and they will vary from person to person and from men to women so contact me at derick@quiktrain.ca for a more specific plan tailored to you!


Breakfast 7 - 8 am

1 whole egg, 3 egg whites, 1 slice wheat free toast banana

Or

2% Greek yogurt, berries , oatmeal

Snack 10 - 11 am

1 apple & tbsp peanut butter

Or

1 Banana & 1 tbsp peanut butter

Lunch 12 - 1 pm

Turkey or Chicken breast, Roasted red pepper, broccoli

Or

Canned pink salmon or fresh salmon, Quinoa, steamed broccoli

Snack two 3 - 4 pm

Raw broccoli, Carrots & 1 tbsp hummus

Workout 6-7 pm

Post Workout Smoothie-within 15 minutes of exercise

1 scoop Isoflex Whey Protein Chocolate, water or skim milk, blueberries & raspberries, 1/2 banana. 1ce

Dinner 8 - 9 pm

Turkey or chicken breast, baked sweet potato, steamed broccoli

Or

Salmon, roasted red peppers , quinoa


Your grocery list

Fiberous Carbs
Broccoli
Baby carrots
blueberries & raspberrries
apples
bananas
red peppers

Starchy Carbs
quinoa (pronounced ki-noa)
sweet potatoes

Protein
skinless chicken or turkey breast
Whole Eggs
egg whites
fresh salmon or canned pink salmon
plain greek yogurt 2%
Isoflex Whey Protein shake
peanut butter

Suggested condiments & Spices
Hummus
bragg's all purpose liquid soy seasoning
salsa
Club house italian spice seasoning
Club house vegetable seasoning