Best 4-Week Fat-Burning Plan for Men

Yes, we all go through weight fluctuations and know through experience it’s no easy feat to shed that extra weight. But fad diet plans don’t work. An effective fat-burning weight-loss program is once that keeps you fueled for workouts and prioritizes healthy eating behaviors you can sustain so you get all the fat burning benefits without cannibalizing muscle.To help you achieve your fitness goals, we put together a four week meal plan that will help you lose fat, boost your metabolism, and set you up to build muscle—without all the annoying hunger and cravings that tend to accompany a calorie cutback. With an effective combo of high fiber and high protein, this plan is sure to see success. But remember—change doesn’t happen overnight. It requires discipline and determination. If you’re up to the challenge, then read on for our detailed meal plan that’s guaranteed to help you lose weight and build muscle.Grocery Shopping List for 4-Week Weight-Loss Meal Plan Make sure your spice cabinet is stocked and go to the grocery store to get the following items:Plain Greek yogurtFresh/frozen berriesOther fresh fruit (bananas, grapefruit, apple etc)High-fiber high-protein breakfast cerealHigh-fiber/high-protein frozen wafflesNatural peanut butterEggsLow-fat/fat-free milkHigh-fiber/high-protein whole-grain breadHigh-fiber/high-protein whole-grain tortillasLarge chicken breastLean skirt steakLean deli meat (turkey, roast beef)Ground lean turkey breastCanned tuna/salmonFresh/frozen fish (salmon, tilapia etc.)Canned beans (black, lentil, pinto etc)Fresh/frozen vegetables (bell pepper)Butternut squashBaked/sweet potatoAvocadoLow-fat cheese (sliced and shredded)Related: The Ultimate Weight-loss Diet Plan for MenFour-Week Meal Plan to Lose WeightDay 1 Diet PlanBreakfast: Triple berry medley smoothie½ cup blueberries½ cup raspberries½ cup strawberries½ banana½ cup high-fiber cereal½ cup low-fat plain Greek yogurt1 cup 1% or skim milk1 scoop whey protein powder½ cup ice cubes Blend until smooth.Lunch: Tropical chicken salad1 large cooked chicken breast, shredded¼ cup low fat cottage cheese1/3 cup pineapple, 1/3rd cup mango2 Tbsp chopped water chestnuts2 cups spinach1-ounce almondsA few slices of avocado Serve with high-fiber whole-wheat crackers.Dinner: Shrimp stir-fry½ lb cooked shrimp½ bag mixed frozen stir-fry vegetables2 Tbsp low sodium soy sauce and salt and pepper to taste Toss all ingredients together in wok. Serve over ½ cup cooked brown rice.Day 2 Diet PlanBreakfast: Spinach, onion, and feta cheese scramble on whole-wheat English muffin2 eggs + 2 eggs whites2 Tbsp low fat feta cheese¼ cup Vidalia onion, chopped¼ cup fresh or frozen spinach1 high-fiber whole-wheat English muffinSalt and Pepper to tasteLunch: Tuna fish roll up with Minestrone soup1 cup Minestrone soup1 can of tuna (canned in water)2 Tbsp low fat mayo1 tsp whole-grain mayonnaiseSliced tomato and lettuce1 whole-wheat high-fiber wrapDinner: Garlic chicken1 large chicken breast¼ cup whole wheat bread crumbs1/8-cup skim milk¼ garlic clove1 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 and 1 cup zucchini/summer squash medley.Day 3 Diet PlanBreakfast: Peanut butter & banana sandwich2 slices whole-wheat bread (with at least 4g fiber per slice)2 tbsp. peanut butter1 sliced banana1 tsp drizzle honeyToast whole-wheat bread Spread peanut butter and top with bananas, drizzle with honey and enjoy.Lunch: Chicken pizza with roasted veggies1 large chicken breast½ cup tomato sauce¼ cup shredded part-skim mozzarella cheese1 cup chopped vegetables (broccoli, mushrooms, eggplant, zucchini)1 tsp red pepper flakesSalt and pepperNon-stick cooking spray Spray baking sheet with non-stick cooking spray. Place chicken breast and vegetables on sheet, and season with salt and pepper. Spray vegetables with non-stick cooking spray, then spoon tomato sauce on top of chicken. Bake at 350 degrees for 20-25 min or until chicken is cooked through. When 5 minutes left, top chicken with cheese and let melt until finished cookingDinner: Crunchy baked tilapia6 ounces tilapia topped with 3 tsp Kellogg’s high-fiber bran cereal, baked1 cup sautéed high-fiber vegetables (asparagus, broccoli, carrots)1 small baked sweet potatoDay 4 Diet PlanBreakfast: Strawberry oatmeal 3/4 cup cooked oats1 scoop strawberry protein powder (or other flavored powder)1 cup of sliced strawberries1/2 cup of bananaLunch: Chicken and red onion quesadillas with side salad¼ cup red onion, thinly sliced1/3-cup balsamic vinegar1/4-cup low-fat cheddar cheese1 large boneless chicken breast, cooked and shredded2 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 dressingDinner: Spicy chicken sausage and whole-wheat penne 1 low-fat chicken sausage
1 cup chopped mushrooms and red 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 pre-cooked low fat chicken sausage, mushrooms, and red-bell pepper in pan. Toss over cooked pasta and tomato sauce. Service with side mixed green salad and 1 tbsp. light dressing.Day 5 Diet PlanBreakfast: Berry parfait1/2 cup low fat Plain Greek Yogurt + ¼ cup low fat Vanilla Greek Yogurt½ cup blueberries½ cup cherries½ cup blackberries¾ cup high-fiber cereal (suggested: Go Lean Vanilla Almond Crunch)Lunch: Greek bowl4-6 ounces cooked lamb, cut into cubes1 tsp olive oil½ tsp chopped fresh garlic½ tsp oregano½ red pepper, diced¼ cup cherry tomatoes, halved2 Tbsp low fat feta cheeseSalt and pepper to taste1 whole-wheat high-fiber pita Combine all ingredients in bowl. Serve with whole-wheat pitas and Tzatziki sauce. Tzatziki sauce: ¼ cup plain Greek yogurt, ½ cucumber diced, lemon juice, minced parsley and dill, salt and pepper to tasteDinner: Salmon with mixed vegetable quinoa6 oz baked salmon, seasoned with salt, pepper, and fresh lemon juice½ cup cooked quinoa with 1-cup sautéed mixed vegetablesDay 6 Diet PlanBreakfast: Oatmeal blueberry pancakes (serves 6)2 ½ cups old-fashioned oats6 egg whites, beaten1 cup skim milk2 tsp oil1 tsp baking powder1 tsp vanilla extract1 tsp cinnamon½ cup unsweetened applesauce1 cup blueberriesNon-stick cooking spray Blend all ingredients (except blueberries) in blender until fairly smooth (normal pancake mix consistency). Then gently fold blueberries into mixture. Heat skillet to medium heat, then coat with nonstick cooking spray. Pour ½ cup batter onto the skillet to form each pancake. Cook, flipping once so that each side is a golden-brown color.Lunch: Turkey chili rice bowlNon-stick cooking spray½ cup lean ground turkey breast¼ cup chopped onion½ cup canned red kidney beans, drained¼ cup chopped red tomato½ cup water¼ cup chopped green pepper1 tsp chili powder¼ cup brown riceLow-fat grated cheddar cheese (optional) Cook rice as instructed, set aside. Spray small saucepan with non-stick cooking spray, and add ground turkey, onion and cook until turkey is brown. Add remaining ingredients and bring to boil. Reduce heat to low and simmer until chili is thick. Add rice and serve with low fat grated cheddar cheese if desired.Dinner: Steak and potatoes5 oz seasoned cooked skirt steak1 small baked potato with 2 tbsp. non-fat sour cream and chives1 cup steamed broccoliDay 7 Diet PlanBreakfast: Breakfast burrito2 eggs + 2 egg whites1/4 cup black beans, rinsed2 Tbsp chopped red onion1 small jalapeño, seeded, minced2 Tbsp low fat shredded Mexican blend cheese1 tsp hot sauceSalt and pepper to tasteNon-stick cooking spray1 high-fiber whole-wheat tortilla Combine, onion, jalapeño, and hot sauce in bowl. Spray skillet with non-stick cooking spray and heat over medium heat. Cooks eggs and season with salt and pepper. Stir in black beans and cheese. Remove from heat and fill tortilla with egg mixture. Top with onion, jalapeño, and hot sauce mixture and roll into a burrito. Serve with salsa on side.Lunch: Salad barMixed greensMushrooms, tomato, broccoli, artichoke, beets, hearts of palm, asparagus, cabbage¼ cup butternut squash1 oz almonds1 serving grilled chicken Toss together with 2 tbsp. lite balsamic vinaigrette and serve with a few whole-wheat high-fiber crackers.Dinner: Chicken tenders with tangy mustard dipping sauce½ lb chicken tenders½ tsp paprika2 tsp salt1 tsp pepper1/3 cup sliced almonds¼ cup high-fiber Kellogg’s bran budsSauce:½ cup orange juice3 tbsp. Dijon mustard1 ½ tablespoons honey¼ cup water Preheat oven to your broil setting (around 400-450 degrees). In a shallow dish, mix together the paprika, salt, pepper, and almonds.Coat each chicken breast fillet with almond mixture and place onto a Pyrex dish that has been sprayed with nonstick cooking spray. Place chicken in oven for about 15-20 minutes, turning once halfway through to brown on both sides. While the chicken is cooking, prepare the dipping sauce: In a small bowl, whisk together the orange, juice, mustard, honey, and water until sauce is smooth.Related: How to Choose the Leanest Cut of Beef for a Healthy Steak NightMeal Substitutions for More Variety in Your Diet Plan The following recipes are substitutions you can make at any time to Week 1’s Meal Plan to keep each meal as exciting as the last.Breakfast SubstitutionsEasy eggs and wafflesSpray microwave safe bowl with non-stick cooking sprayScramble 1 egg+ 2 egg whites, 1 tbsp. milk, and a little salt and pepper in bowlPop in microwave for 1 minute and 30 secondsServe with 2 toasted high-fiber high-protein frozen waffles topped with 1 cup berriesHigh-protein and fiber cold cerealMix ½ cup low fat milk with 1 scoop of whey protein powder well, until smoothAdd ¾ cup high-fiber cerealAdd 1-cup berries of your choiceOpen-faced California omeletScramble 2 eggs + 2 eggs whites, ¼ cup chopped tomatoes, 1 tbsp. low fat cheeseServe over 1 slice of toasted whole wheat high-fiber breadTop with sliced avocado½ grapefruit on sideLunch SubstitutionsSalad and pizza1 slice thin-crusted whole-wheat veggie pizza with grilled chickenLarge mixed green salad with 2 tbsp. walnuts on side with 1-2 tbsp. light dressingSalmon “burger”1 can salmon (in water) mixed with 2 tbsp. low-fat mayo, 2 tbsp. chopped onion, salt and pepperTop with lettuce, tomatoServe on whole grain bun1/3 cup 3-bean salad on side½ cup steamed string beansRoast beef and Swiss on whole-grain bread3 oz lean roast beef1 slice low fat Swiss cheese½ cup grilled green peppers and onions1 tbsp. low-fat creamy Italian dressing2 slices whole-grain bread (with at least 4g fiber per slice)Serve with crudité (raw carrots, celery, broccoli) and 2 tbsp. fat free ranch dressingDinner SubstitutionsChicken tacos1 large chicken breast, cooked and shredded2 tbsp. low fat shredded cheddar cheese1 cup shredded lettuce½ cup chopped tomatoes½ cup black beans2 Tbsp salsa2 high-fiber tortillasServe with side saladSalmon kabobsChop 6 oz raw salmon in chunksChop ½ red pepper and ½ red onionArrange salmon, red pepper, and red onion on wet skewerBrush with 1 Tbsp olive oil and salt and pepperGrill until salmon cooked through and veggies softServe with ½ cup quinoa and ½ cup mixed vegetables on sideTurkey dinner6 oz herb roasted turkey1 cup sautéed broccoli and mushrooms½ cup cubed sweet potatoesRelated: Our 12 Favorite Protein Bars Are Healthy, Filling, and Perfect Before or After Workouts