Fall is the season for foodies.  From pumpkin pie to egg nog, comfort food abounds.  To get a kick-start on the season of indulgence, Male Health Facts put together a 4-week fat burning cheat sheet to help you stave off those excess pounds.

This 4-week fat burning cheat sheet can be used for up to 3 months, but don’t forget to talk to your doctor before making any significant dietary changes.  This diet is affordable so that everyone can use it.  The focus is on high protein, high fiber foods that make you feel fuller longer, and assist in weight loss.

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Then, when your food fueled days of fall come around, you can indulge in the Thanksgiving turkey without feeling guilty.

4 Week Fat Burning Shopping List:

To participate in the 4-week fat burning system you will need to stock the following items.  These will make up your four meal plans.  If it is not on the list, we strongly advise that you avoid it.  This is because you will also be using this system as a cleanse (flushing the body of excess water, fat, and toxins), and to rid your reliance on artificial sugars and empty calories.

  • Plain Greek Yogurt
  • Fresh/Frozen Berries
  • Other Fresh Fruit (bananas, grapefruit, apple, etc.)
  • High-Fiber/High-Protein Breakfast Cereal
  • High-Fiber/High-Protein Frozen Waffles
  • Natural Peanut Butter
  • Eggs
  • Low-Fat/Fat-Free Milk
  • High-Fiber/High-Protein Whole Grain Bread
  • High-Fiber/High-Protein Whole Grain Tortillas
  • Large Chicken Breast
  • Lean Skirt Steak Lean Deli Meat (turkey, roast beef)
  • Ground Lean Turkey Breast
  • Canned Tuna/Salmon Fresh/Frozen Fish (salmon, tilapia, etc.)
  • Canned Beans (black, lentil, pinto, etc.)
  • Fresh/Frozen Vegetables, Butternut Squash, Baked/Sweet Potato, Avocado
  • Low-Fat Cheese (sliced and shredded)

4 Week Fat Burning Cheat Sheet Part A

Plan A is packed with delicious treats that will kick start your weight loss goals.  If you have a sweet tooth, you will love the breakfast smoothie.  Dinner also works well when entertaining.

Plan A Breakfast: Triple Berry Smoothie

  • ½ cup blueberries
  • ½ cup raspberries
  • ½ cup strawberries
  • ½ banana
  • ½ cup high-fiber cereal
  • ½ cup low-fat plain Greek yogurt
  • 1 cup 1% or skim milk
  • One scoop whey protein powder
  • ½ cup ice cubes
  • Blend until smoothie is formed

Plan A Lunch: Tropical Chicken Salad

  • 1 large cooked chicken breast, shredded
  • ¼ cup low-fat cottage cheese
  • ⅓ cup pineapple
  • ⅓ cup mango
  • 2 tbsp. chopped water chestnuts
  • 2 cups spinach
  • 1-ounce almonds
  • A few slices of avocado
  • Serve with high-fiber whole-wheat crackers

Plan A Dinner: Shrimp Stir-Fry

  • ½ pound cooked shrimp
  • ½ bag mixed frozen stir-fry vegetables
  • 2 tbsp. low sodium soy sauce, salt, and pepper to taste
  • Toss all ingredients together in wok
  • Serve over ½ cup cooked brown rice

4 Week Fat Burning Cheat Sheet Part B

Plan B introduces whole grains that supply lasting energy and good fats that satisfy your taste buds – so you don’t quit.  This will phase out the fast acting sugar-laden diet we indulge in.

Plan B Breakfast: Spinach, Onion, and Feta Cheese Scramble on Whole-Wheat English Muffin

  • 2 eggs + 2 eggs whites
  • 2 tbsp. low fat feta cheese
  • ¼ cup Vidalia onion, chopped
  • ¼ cup fresh or frozen spinach
  • 1 high-fiber whole-wheat English muffin
  • Salt and Pepper to taste

Plan B Lunch: Tuna fish roll up with Minestrone Soup

  • 1 cup Minestrone soup
  • 1 can of tuna (canned in water)
  • 2 tbsp. low fat mayo
  • 1 tsp. whole-grain mayonnaise
  • Sliced tomato and lettuce
  • 1 whole-wheat high-fiber wrap

Plan B Dinner: Garlic Chicken

  • 1 large chicken breast
  • ¼ cup whole wheat bread crumbs
  • ⅛ cup skim milk
  • ¼ garlic clove
  • 1 tsp. Tabasco and lemon juice
  • Combine all ingredients in plastic bag
  • Toss chicken in bag and coat
  • Bake at 350 degrees for 20 minutes
  • Serve with ½ cup whole-wheat couscous
  • 1 cup zucchini/summer squash medley

Recipe credits: Men’s Fitness

Next week, we will be back with Plan C & D plus a bonus workout that will help you hit your fat loss goals in 30 days! You can get the first look here