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Disclaimer
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
diagnose or treat any diseases.
This is a digital product meant for educational purposes only.
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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.
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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!
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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!
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Final Fat Meltdown Fat Burning Meal Plan
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!
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Final Fat Meltdown Fat Burning Meal Plan
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)
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Final Fat Meltdown Fat Burning Meal Plan
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
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Final Fat Meltdown Fat Burning Meal Plan
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
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Final Fat Meltdown Fat Burning Meal Plan
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
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Final Fat Meltdown Fat Burning Meal Plan
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
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Final Fat Meltdown Fat Burning Meal Plan
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!
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Final Fat Meltdown Fat Burning Meal Plan
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!
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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
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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
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Grocery List for Life
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
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Grocery List for Life
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
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Grocery List for Life
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)
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Grocery List for Life
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
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Grocery List for Life
Non-Starchy Carbohydrates continued
Beets
Mushrooms
Jicama
Swiss Chard
Artichokes
Asparagus
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Grocery List for Life
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
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Grocery List for Life
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
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Grocery List for Life
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
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Grocery List for Life
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
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Grocery List for Life
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
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Grocery List for Life
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!
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Grocery List for Life
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.
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Grocery List for Life
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
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of working out. The key in your metabolism staying raised will be
adding muscle, so remember this important key.
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