Are you ready to jumpstart a healthy lifestyle?
Take our 5 Day Fat Fighting Meal Plan challenge to see how you feel cutting out processed foods, sodas and replacing them with real foods to fuel your body!
Dr. Christine Gerbstadt is a medical doctor and registered dietitian.
Dr. Gerbstadt partnered with Heather to create this 5 day meal plan. It's designed to jumpstart your weight loss, fuel your body and help you get healthy!
The Fat Fighting Meal plan is for busy people who want quick and easy, real food meals.
Most meals are created for two people with leftovers for the next day. Feel free to make the recipes your own... add additional spices, herbs and garlic to give your food an extra kick!
Most meals are created for two people with leftovers for the next day. Feel free to make the recipes your own... add additional spices, herbs and garlic to give your food an extra kick!
Each day has roughly 1500 calories. You can chose snacks from the approved snack list but they will add extra calories.
Swap out all soda (including diet!) all week for peach white or green tea. No artificial or chemical sweeteners allowed. You can also swap out meat for beans in many of the recipes.
Try to walk 20 to 30 minutes at least 3 days during your challenge.
It's as easy as 1, 2, 3:
1.) Print out your grocery list, Fat Fighting Meal Plan and recipes
2.) Cross off grocery items you already have
3.) Shop and post your calendar so you know what to eat
Day #1
Breakfast #1
Hard-boiled large egg
Greek yogurt with fresh fruit
1 slice whole grain toast with almond butter
Black coffee or tea
Hard-boiled large egg
Greek yogurt with fresh fruit
1 slice whole grain toast with almond butter
Black coffee or tea
100 calorie snack
(Apple with almond butter)
(Apple with almond butter)
100 calorie snack
Dessert
Day #2
Breakfast #2
High fiber cereal & skim or almond milk
1 slice whole grain toast with almond butter
Fresh fruit
Black coffee or tea
High fiber cereal & skim or almond milk
1 slice whole grain toast with almond butter
Fresh fruit
Black coffee or tea
100 calorie snack
Leftover chicken with sun-dried tomato/spinach/mushroom
1 slice whole grain bread
Fruit or vegetable
100 calorie snack
Vegetable
Dessert
Day #3
Eat Breakfast #1 or Breakfast #2 any day
Both 400 calories and 20 grams of protein
Both 400 calories and 20 grams of protein
#1 = 12 grams of fiber
#2 = 16 grams of fiber
#2 = 16 grams of fiber
100 calorie snack
Leftover turkey burger with Lentil Bean Salad on mixed greens or spinach
Fruit
100 calorie snack
Vegetable
Dessert
Day #4
Eat Breakfast #1 or Breakfast #2 any day
100 calorie snack
Leftover White Bean-Turkey Chilil
Fruit or vegetable
100 calorie snack
* Cook all beef but set aside unseasoned portion for spaghetti tomorrow
Dessert
Day #5
Eat Breakfast #1 or Breakfast #2 any day
Egg can be hard-boiled or cook one egg with 1 egg white
100 calorie snack
Fruit or vegetable
100 calorie snack
Vegetable
Dessert
Quinoa: Make a pot on day 1 for the week store in refrigerator. Use chicken broth instead ofto add flavor. Add garlic and spices
Beverages: Make a gallon of peach green or white tea for the week to replace soda. No chemical sweeteners allowed.
Fruit or vegetable: Snack on fresh fruit and use vegetables as side dishes.
Optional snacks: Choose from list of 100 snacks on 100 calorie snack list. Hard boil half a carton of eggs for breakfast/snack
Optional dessert: Fresh fruit, 100% fruit frozen fruit bar or 2 whole wheat fig newton cookies or half 70% chocolate bar.
*Real food fat fighting meal plan has roughly 1500 calories each day. Snack and dessert add extra calories. Portion sizes are for two people with leftovers for next day.
Beverages: Make a gallon of peach green or white tea for the week to replace soda. No chemical sweeteners allowed.
Fruit or vegetable: Snack on fresh fruit and use vegetables as side dishes.
Optional snacks: Choose from list of 100 snacks on 100 calorie snack list. Hard boil half a carton of eggs for breakfast/snack
Optional dessert: Fresh fruit, 100% fruit frozen fruit bar or 2 whole wheat fig newton cookies or half 70% chocolate bar.
*Real food fat fighting meal plan has roughly 1500 calories each day. Snack and dessert add extra calories. Portion sizes are for two people with leftovers for next day.
