Welcome back to part 2 of our 4-week fat burning cheat sheet.  Male Health Facts put together this super menu to help you blitz fat over the course of 4 weeks.  Each week has a dedicated menu that is high in protein and fiber, and low in fat and sugar, to help you shed to excess pounds.

If you’re worried about going the distance, we have added our best weight loss recipes that taste delicious and will make you forget you are even detoxing.  Don’t believe us?  Keep reading to find out how you’re able to eat peanut butter or pizza!

Plus, we’ve included a bonus workout that’ll put your metabolism to work in just 10 minutes a day.  If you follow this 4 week fat burning system, we know you’ll look and feel great!

4 Week Fat Burning Cheat Sheet Part C

In week 3, we’ll be increasing your fiber intake to help cleanse your colon.  This might sound gross, but we promise these delicious recipes are anything but! You’ll be dining on pizzas and peanut butter sandwiches like the champ of weight loss!

Plan C Breakfast: Peanut Butter & Banana Sandwich

2 slices whole-wheat bread (with at least 4g fiber per slice)

2 tbsp. peanut butter

1 sliced banana

1 tsp. drizzle honey

Toast whole-wheat bread

Spread peanut butter and top with bananas, drizzle with honey and enjoy

Plan C Lunch: Chicken Pizza with Roasted Veggies

1 large chicken breast

½ cup tomato sauce

¼ cup shredded part-skim mozzarella cheese

1 cup chopped vegetables (broccoli, mushrooms, eggplant, and zucchini)

1 tsp. red pepper flakes

Salt and pepper

Non-stick cooking spray

Spray baking sheet with non-stick cooking spray

Place chicken breast and vegetables on sheet Season with salt and pepper

Spray vegetables with non-stick cooking spray

Spoon tomato sauce on top of chicken

Bake at 350 degrees for 20-25 min or until chicken is cooked through

When 5 minutes are left, top chicken with cheese and let melt until it’s finished cooking

Plan C Dinner: Crunchy Baked Tilapia

6 ounces tilapia topped with 3 tsp. Kellogg’s high-fiber bran buds cereal, baked

1 cup sautéed high-fiber vegetables (asparagus, broccoli, carrots)

1 small baked sweet potato

4 Week Fat Burning Cheat Sheet Part D

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.

Part D Breakfast: Strawberry Oatmeal Delight

¾ cup cooked oats

1 scoop strawberry protein powder (or other flavored powder)

1 cup of sliced strawberries

½ cup of banana

Plan D Lunch: Chicken and Red Onion Quesadillas with Side Salad

¼ cup red onion, thinly sliced

⅓ cup balsamic vinegar

¼ cup low-fat cheddar cheese

1 large boneless chicken breast, cooked and shredded

2 high-fiber whole-wheat tortillas

Combine onions and vinegar in bowl and marinate for 5 minutes

Drain the onions and set aside

Spray a large skillet with non-stick cooking spray, and heat over medium heat

Add onions, and cook until onions have softened, about 5-7 min

Transfer to bowl and set aside

Place tortillas in a large nonstick skillet over medium heat (they will overlap)

Warm for about 45 seconds on each side

Sprinkle cheese on each tortilla

Cover cheese with the shredded cooked chicken and top the chicken with the marinated onions

Fold the tortillas in half, press gently with a spatula to flatten, and cook for about 2 minutes, until the cheese begins to melt

Flip the quesadilla and cook for another 1-2 minutes, until the second side is golden brown

Serve with side mixed green salad and 1 tbsp. light dressing

Plan D Dinner: Spicy Chicken Sausage and Whole-Wheat Penne

1 low-fat chicken sausage

1 cup chopped mushrooms and red bell pepper

½ cup whole-wheat penne

¼ cup tomato sauce

1 tsp. red pepper chili flakes

Spray skillet with non-stick cooking spray and sauté precooked low fat chicken sausage, mushrooms, and red bell pepper in pan

Toss over cooked pasta, add tomato sauce

Service with side mixed green salad and 1 tbsp. light dressing

Recipe credits:  Men’s Fitness

4 Week Fat Burning Bonus Workout:

In order to get the most out of your 4 week fat burning cheat sheet we came up with a 10-minute power routine that you can use daily to kick-start your metabolism and take your weight loss to the next level – so get ready to get buff!

1 minute: run on the spot

1 minute: jumping jacks

1 minute: push-ups

1 minute: sit-ups

1 minute: burpees

1 minute: superman

1 minute: planks

1 minute: push-ups

1 minute: jumping jacks

1 minute: run on the spot

Congrats on completing your 4 week fat burning cheat sheet! Check out this video on how to achieve your weight loss goals or let us know when you plan to start!