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Turbocharged Plan, Level 1: Sample Week Meal Plan for Women

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This level of the Turbocharged Belly Fat Diet plan, which comprises the first two weeks of the plan, focuses on reducing your intake of carbohydrates while increasing your intake of lean protein.

Day 1

Breakfast

Breadless Breakfast Quiche

Equals 1 vegetable, 2 ounces protein, 1 fat

Snack

1 cup low-fat plain yogurt topped with 1 cup blackberries

Equals 1 milk, 1 fruit

Lunch

Tuna and Salsa Stuffed Pepper, 2 servings

Equals 2 vegetables, 4 ounces protein

Snack

18 almonds

Equals 3 fats

Dinner

6 ounces chicken breast, grilled

[Credit: iStockphoto.com/Joe Biafore 2009]
Credit: iStockphoto.com/Joe Biafore 2009

10 asparagus spears (5 inches long), steamed and drizzled with 1 teaspoon olive oil

1 small sweet potato topped with 1 teaspoon olive oil-based spread

Equals 2 vegetables, 1 starchy vegetable, 6 ounces protein, 2 fats

Day 2

Breakfast

2 eggs, scrambled

1/2 cup diced potatoes, sautéed in 1 teaspoon olive oil

Equals 1 starchy vegetable, 2 ounces protein, 1 fat

Snack

Belly-Blasting Berry Smoothie

Equals 1 fruit, 1 milk, 1 fat

Lunch

Grilled Chicken Salad

Equals 1.5 vegetables, 4 ounces protein, 2.5 fats

Snack

1 cup raw celery sticks topped with 3 teaspoons natural peanut butter

Equals 1 vegetable, 1.5 fats

Dinner

6 ounces flank steak, grilled or broiled

1 cup green beans, steamed

Equals 2 vegetables, 6 ounces protein

Day 3

Breakfast

Tropical Yogurt Parfait

Equals 1 fruit, 1 milk, 2 fats

Snack

1/2 cup edamame (fresh or dry roasted)

Equals 2 ounces protein

Lunch

6 ounces turkey breast, baked

1 medium ear of corn coated with 1 teaspoon olive oil-based spread

1 cup steamed broccoli

Equals 2 vegetables, 1 starchy vegetable, 6 ounces protein, 1 fat

Snack

1 cup raw carrot sticks topped with 2 tablespoons hummus

Equals 1 vegetable, 1 fat

Dinner

Belly-Friendly Chicken Marsala

1 cup cauliflower, sautéed in 2 teaspoons olive oil

Equals 3 vegetables, 4 ounces protein, 2 fats

Day 4

Breakfast

1 medium apple, sliced and topped with 4 teaspoons natural almond butter

Equals 1 fruit, 2 fats

Snack

1 cup lowfat plain yogurt topped with 1 tablespoon chopped walnuts and 1 tablespoon cinnamon

Equals 1 milk, 1 fat

Lunch

Turkey Burger with Sweet Potato Fries (replace hamburger bun with a bed of lettuce or spinach leaves)

Equals 1 vegetable, 1 starchy vegetable, 4 ounces protein, 1 fat

Snack

1 cup raw bell pepper slices

Equals 1 vegetable

Dinner

Herb-Roasted Salmon, 2 servings

1 cup summer squash slices, steamed

Equals 2 vegetables, 8 ounces protein, 2 fats

Day 5

Breakfast

90-Second Omelet

Half a grapefruit

Equals 1 vegetable, 1 fruit, 1 milk, 3 ounces protein, 2 fats

Snack

30 pistachio nuts

1 stick lowfat string cheese

Equals 1 ounce protein, 3 fats

Lunch

Chicken Cordon Bleu

1 cup zucchini slices, steamed

Equals 2 vegetables, 4 ounces protein

Snack

1 cup low-fat plain yogurt

1 tablespoon chopped walnuts

Equals 1 milk, 1 fat

Dinner

Roasted Pork Tenderloin with Vegetables

Equals 1 vegetable, 1 starchy vegetable, 4 ounces protein

Day 6

Breakfast

Veggie-Egg Muffins, 2 servings

Equals 1 vegetable, 4 ounces protein

Snack

Half a pomegranate

Equals 1 fruit

Lunch

Portobello Mushroom Salad

1 cup fat-free or low-fat milk

Equals 2.5 vegetables, 1 milk, 1.5 fats

Snack

Half an avocado

Equals 2 fats

Dinner

8 ounces salmon, grilled or broiled and drizzled with 1/2 teaspoon olive oil

1/2 cup peas, steamed

1 cup bell pepper slices, sautéed in 2 teaspoons olive oil

Equals 2 vegetables, 1 starchy vegetable, 8 ounces protein, 2.5 fats

Day 7

Breakfast

1 cup low-fat yogurt topped with 1/4 cup dried tart cherries and 1 tablespoon chopped almonds

Equals 1 fruit, 1 milk, 1 fat

Snack

1 hard-boiled egg

Equals 1 ounce protein

Lunch

Belly-Beating Bean Burrito (wrap burrito in lettuce leaves instead of tortilla)

Equals 2 vegetables, 1 starchy vegetable, 1 ounce protein, 1 fat

Snack

1 medium tomato, sliced

2 ounces fresh mozzarella, sliced

Equals 1 vegetable, 2 ounces protein, 2 fats

Dinner

Walnut-Encrusted Flounder, 2 servings

1 cup carrots, steamed

Equals 2 vegetables, 8 ounces protein, 2 fats


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