Prevention's 3-Day Fat-Burning Meal Plan


Prepare 1 cup cooked amount whole wheat pasta according to package directions. Drain and toss with 1/2 teaspoon olive oil, 1 tablespoon slivered fresh basil or 11/2 teaspoons dried, and 2 tablespoons sunflower seed kernels. Coat a skillet with cooking spray and heat over medium-high heat. Cook 1 minced garlic clove, 1/2 cup chopped onion, and 1 cup sliced zucchini for 3 to 4 minutes, stirring often. Add 3 ounces extra-lean round steak sliced into thin strips, sprinkle with black pepper, and cook for 3 minutes, or until no longer pink. Serve over the pasta. Total: 457 calories, 2 grams saturated fat, 8 grams fiber, 153 mg magnesium


Breakfast: Egg Sandwich

In a bowl, whisk 2 egg whites, then add 1 tablespoon each chopped green bell pepper and chopped red bell pepper. Heat 1 teaspoon olive oil in a skillet over medium heat and cook the mixture, stirring, until the eggs are set. Place on a toasted whole wheat English muffin and top with two 1/2"-thick slices of tomato. Serve with 1 medium sliced pear or apple. Total: 298 calories, 1 gram saturated fat, 15 grams fiber

Snack: Pretzel Snack Mix Combine 1 ounce whole wheat pretzels with 1 tablespoon raisins and 2 teaspoons mini chocolate chips. Total: 183 calories, 2 grams saturated fat, 3 grams fiber

Lunch: Corn and Black Bean Pockets

Cook 2 tablespoons frozen corn. Fill 2 medium whole wheat pitas (6" diameter, about 120 calories and 3 grams fiber each) with the corn, 3 tablespoons canned low-sodium black beans, 2 tablespoons salsa, 1 1/2 tablespoons reduced-sodium shredded Cheddar cheese, and 1/4 cup shredded romaine. Total: 446 calories, 4 grams saturated fat, 12 grams fiber, 111 mg magnesium

Snack: Strawberry Yogurt with Chocolate-Covered Raisins

Combine 3/4 cup fat-free plain yogurt with 1 cup sliced strawberries and 1 tablespoon chocolate-covered raisins. Total: 194 calories, 2 grams saturated fat, 3 grams fiber

Dinner: Dill-Topped Veggie Burger with Sweet Potato Fries

In a microwave oven, heat 1 veggie burger (about 100 calories). Fill one 2-ounce whole wheat hamburger roll with 4 tablespoons chopped avocado, 1/4 cup fat-free Greek yogurt mixed with 1 teaspoon fresh dill or 1/2 teaspoon dried, and 4 slices cucumber. Serve with 1 cup baked frozen sweet potato fries (about 100 calories' worth, such as Alexia or Hain brand). Total: 442 calories, 2 grams saturated fat, 14 grams fiber, 91 mg magnesium

Day 3

Breakfast: Pear Wrap

Spread a whole wheat wrap (about 100 calories and 5 grams fiber, such as Flat Out) with 1 tablespoon almond butter or peanut butter. Top with 1 large pear, thinly sliced. Roll up. Heat in a microwave oven on high for 20 to 30 seconds. Total: 297 calories, 1 gram saturated fat, 14 grams fiber

Snack: Trail Mix

Have 2 tablespoons each dried cranberries, raisins, and peanuts, mixed together. Total: 210 calories, 2 grams saturated fat, 3 grams fiber

Lunch: Turkey Sandwich with Coleslaw

Combine 1/4 cup chopped tomato, 1 teaspoon olive oil, 1 tablespoon balsamic vinegar, and 1/4 teaspoon dried basil or 1 teaspoon fresh. Top 2 slices whole wheat bread (80 calories and at least 2 grams fiber per slice) with 4 ounces no-salt-added sliced turkey breast. Top with the tomato mixture. Combine 1/2 cup each shredded green and red cabbage, 1/4 cup grated carrots, and 2 tablespoons reduced-fat coleslaw dressing (or use 1 1/4 cups prepared coleslaw mix). Total: 456 calories, 3 grams saturated fat, 8 grams fiber, 19 mg magnesium

Snack: Banana Split Top 1 small banana with 2 tablespoons fat-free plain yogurt and 1 tablespoon each peanuts and chocolate chips. Total: 208 calories, 3 grams saturated fat, 4 grams fiber

Dinner: Maple Walnut Quinoa with Roasted Chicken

Prepare 3/4 cup cooked amount quinoa according to package directions. Toss with 1 teaspoon olive oil, 3 ounces diced roasted chicken breast, 1 tablespoon light maple syrup, 1 tablespoon walnuts, and 1/2 cup raspberries. Total: 451 calories, 2 grams saturated fat, 8 grams fiber, 139 mg magnesium


More from Prevention:

10 Simple Food Swaps For Weight Loss

11 Meatless Meals

5 Worst eating habits for your waistline

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