Turbocharged Plan, Level 2: Sample Week Meal Plan for Women

5 of 5

After spending a couple of weeks at Level 1 of the Turbocharged Belly Fat Diet plan, it's time to take it to the next level. Level 2 increases your intake of healthy carbohydrates to ensure adequate energy throughout your weight loss efforts. Depending on your age, activity level, and weight loss progress, you may choose to stay in Level 2 of your Turbocharged plan until you reach your weight loss goals.

Day 1

Breakfast

Banana-Almond Breakfast Toast

1 cup fat-free or low-fat milk

Equals 1 fruit, 1 milk, 1 starch, 1 ounce protein, 1 fat

Snack

Baked Apple

1 cup low-fat plain yogurt

Equals 1 fruit, 1 milk

Lunch

[Credit: iStockphoto.com/jerrydeutsch 2011]
Credit: iStockphoto.com/jerrydeutsch 2011

4 ounces flounder, grilled or broiled

1 cup frozen spinach, thawed and sautéed in 2 teaspoons olive oil

Equals 2 vegetables, 6 ounces protein, 2 fats

Snack

1 cup raw celery sticks topped with 4 teaspoons natural peanut butter

Equals 1 vegetable, 2 fats

Dinner

Low-Calorie Chicken Parmesan

1 cup Brussels sprouts, steamed

Equals 2 vegetables, 0.5 starch, 5 ounces protein

Snack

1-1/2 cups air-popped popcorn

Equals 0.5 starch

Day 2

Breakfast

Waistline-Slimming Omelet

1/2 cup mandarin oranges

Equals 1 vegetable, 0.5 fruit, 3 ounces protein, 1 fat

Snack

Belly-Blasting Trail Mix

Equals 0.5 fruit, 1 starch, 2 fats

Lunch

Shockingly Healthy (and Easy!) Calzone

Equals 1 vegetable, 1 starch, 2 ounces protein

Snack

Smoothie made with 1 cup low-fat yogurt, 1 cup mixed berries, and 1 tablespoon flaxseed

Equals 1 milk, 1 fruit, 1 fat

Dinner

5 ounces pork tenderloin, grilled or broiled

1/2 cup carrots, steamed and topped with 1 teaspoon olive oil-based spread

1/2 cup zucchini slices, steamed

1 cup fat-free or lowfat milk

Equals 2 vegetables, 1 milk, 1 starch, 5 ounces protein, 1 fat

Day 3

Breakfast

Quick and Belly-Friendly Cold Cereal with Fruit

Equals 1 fruit, 1 milk, 2 starches

Snack

1 cup raw carrot sticks topped with 2 tablespoons hummus

Equals 1 vegetable, 1 fat

Lunch

Spicy Shrimp Kabobs

2 cups salad tossed with 2 tablespoons vinaigrette dressing

Equals 3 vegetables, 4 ounces protein, 2 fats

Snack

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

Equals 1 milk, 1 fruit

Dinner

6 ounces flounder, sautéed in 1 teaspoon olive oil

1 cup frozen kale, thawed and sautéed in 1 teaspoon olive oil

Equals 2 vegetables, 6 ounces protein, 2 fats

Day 4

Breakfast

Bean, Ham, and Cheese Breakfast Burrito

Equals 2 starches, 4 ounces protein, 1 fat

Snack

1 cup diced papaya

12 almonds

Equals 1 fruit, 2 fats

Lunch

3 ounces chicken breast, grilled or broiled

1 cup chopped vegetables (onions, bell peppers, and mushrooms), stir-fried in 1 teaspoon olive oil

Equals 2 vegetables, 3 ounces protein, 1 fat

Snack

1 cup low-fat plain yogurt

1 cup grapes

Equals 1 milk, 1 fruit

Dinner

3 ounces London broil, grilled or broiled

1 cup green beans, sautéed in 1 teaspoon olive oil

1 cup fat-free or low-fat milk

Equals 2 vegetables, 1 milk, 3 ounces protein, 1 fat

Day 5

Breakfast

1 cup lowfat plain yogurt topped with 1 cup blackberries

Equals 1 fruit, 1 milk

Snack

1 small banana

1/4 cup edamame (fresh or dry roasted)

Equals 1 fruit, 1 ounce protein

Lunch

Hummus and Avocado Sandwich

1 cup low-fat plain yogurt

Equals 1 vegetable, 1 milk, 2 starches, 3 fats

Snack

1 cup raw carrot sticks

1 hard-boiled egg

Equals 1 vegetable, 1 ounce protein

Dinner

Pepper Steak with Fresh Vegetables, 2 servings

Equals 4 vegetables, 8 ounces protein, 2 fats

Day 6

Breakfast

Veggie-Egg Muffin

1 cup low-fat plain yogurt

6 almonds

Equals 0.5 vegetable, 1 milk, 2 ounces protein, 1 fat

Snack

Chocolate-Drizzled Strawberries

Equals 1 fruit, 0.5 starch

Lunch

Hot and Spicy Vegetarian Chili

Equals 1.5 vegetables, 1.5 starches, 2 ounces protein, 1 fat

Snack

1/2 cup low-fat cottage cheese

1/2 cup pineapple

Equals 1 fruit, 2 ounces protein

Dinner

4 ounces chicken breast, grilled or broiled

1 cup chopped bell peppers, 1/2 cup chopped mushrooms, 1/2 cup chopped onions, stir-fried in 1 tablespoon soy sauce and 1 tablespoon olive oil

1 cup fat-free or low-fat milk

Equals 2 vegetables, 1 milk, 4 ounces protein, 3 fats

Day 7

Breakfast

1 cup liquid egg substitute (or 8 egg whites), scrambled

Yogurt parfait made with 1 cup low-fat yogurt, 1 cup mixed berries, and 1 tablespoon chopped walnuts

Equals 1 fruit, 1 milk, 4 ounces protein, 1 fat

Snack

1 medium plum

1 stick low-fat string cheese

Equals 1 fruit, 1 ounce protein

Lunch

Herb-Roasted Salmon

1 cup frozen spinach, thawed and sautéed in 1 teaspoon olive oil

Equals 2 vegetables, 4 ounces protein, 2 fats

Snack

1 cup low-fat plain yogurt

Equals 1 milk

Dinner

Whole-Grain Bruschetta Pizza, 1 serving

2 cups salad tossed with 2 tablespoons balsamic vinegar and 1 teaspoon olive oil

Equals 3 vegetables, 2 starches, 1 ounce protein, 2 fats


blog comments powered by Disqus
Advertisement

Inside Dummies.com

Dummies.com Sweepstakes

Win $500. Easy.