Came here looking for absolutely D-E-L-I-C-I-O-U-S meals and recipes to help fuel your fat loss goals, satisfy your cravings, and keep you feeling full and energized? I’ve got you covered! I’ve designed some incredible meal plans to help not only satisfy your cravings and keep you feeling full, but also help you feel fueled and boost your weight loss results.
Who said eating healthy had to be boring and bland? 
You can find all of the meal options below for my new Late Summer Fat Burner Program. Prepare your taste buds, because these meals are seriously so good, and SO healthy for you!
Meal Plans
Click on the appropriate category below to be taken to your tasty meal plans!
Women Under 140 lbs (1200 calories)
Women Between 140-190 lbs (1500 calories)
Women Over 190 lbs (1800 calories)
Men Under 250 lbs (1800 calories)
Men Over 250 lbs (2400 calories)
Women Under 140 lbs (1200 calories)
Breakfast Recipes
Overnight Oats
Ingredients:
1/3 c old fashioned oats
1/2 c unsweetened almond milk
1/3 c plain nonfat Greek yogurt
1-2 tsp. stevia (adjust according to taste)
1/3 c frozen triple berry blend
1/2 tbsp. chia seeds
4 slices turkey bacon
Instructions:
- Combine all ingredients except for the turkey bacon into an airtight container.
- Stir well, cover & refrigerate overnight.
- Add a splash of milk before serving the oats & eat the turkey bacon on the side.
Nutrition Facts: 283 Calories/ 23g Protein/ 32g Carbs/ 6g Fat
Prosciutto & Veggie Scramble
Ingredients:
1 oz prosciutto diced
1 whole egg + 1/2 c egg whites
1/4 c shredded sweet potato
optional free veggies- onion, bell peppers, mushrooms, etc.
1 c strawberries
Instructions:
- Sauté shredded sweet potato & choice of veggies in a nonstick skillet over medium heat.
- Once the veggies are tender, add prosciutto, eggs & egg whites, and scramble together and cook.
- Season with salt and pepper or any other seasoning.
- Serve with strawberries on the side
Meal prep tip: Shred the sweet potatoes and dice the veggies ahead of time and store in ziplock bags to save time when you are making your breakfast in the morning.
Nutrition Facts: 307 Calories/ 26g Protein/ 27g Carbs/ 11g Fat
Lunch Recipes
Guacamole & Shrimp Salad
Ingredients:
1/2 c black beans
1/2 c corn
1/2 c cherry tomatoes
1 tbsp. diced purple onion
1 container guacamole (100 calorie pack)
4 oz cooked shrimp (sub 3 oz cooked chicken)
mixed greens
fresh lime juice
salt & pepper to taste
Instructions:
- Mix beans, corn, tomatoes, onion, shrimp, and guacamole together.
- Put the shrimp and guac mixture on top of a bed of greens.
- Squeeze fresh lime juice on top of salad and finish with salt and pepper.
Nutrition Facts: 307 Calories/ 29g Carbs/ 36g Protein/ 10g Fat
Caprese Pasta Salad with Chicken
Ingredients:
3 oz grilled chicken
2/3 c cooked rotini whole grain pasta
1 light mozzarella string cheese (sliced)
1 tbsp. fresh basil chopped
2 tbsp. Skinnygirl™Balsamic Dressing
½ c cherry tomatoes (halved)
½ c yellow grape tomatoes (halved)
1 tsp. olive oil
salt & pepper to taste
Instructions:
- Combine pasta, mozzarella, tomatoes, basil, balsamic dressing, and olive oil.
- Toss together and add salt and pepper to taste.
- Serve with grilled chicken on the side.
Tip: For more flavor, try roasting the tomatoes in the oven first. Preheat oven to 425 degrees and line a baking sheet with parchment paper. Lay the tomatoes with cut side facing up on the sheet and sprinkle with salt & pepper. Bake for 15-20 mins & let them cool before adding them to the salad.
Nutrition Facts: 305 Calories/ 27g Carbs/ 29g Protein/ 11g Fat
Dinner Recipes
Buffalo Turkey Burgers
Ingredients:
3 oz 97% lean turkey burger
1 oz gorgonzola cheese
1/2 tbsp. diced purple onion
1 tbsp. diced yellow bell pepper
salt & pepper to taste
Optional: Frank’s RedHot® Buffalo Sauce
3 oz peeled & cubed sweet potato
Optional: veggies tray on the side
Instructions:
- Preheat oven to 425 degrees. Spray a baking sheet with nonstick cooking spray. Spread peeled and cubed sweet potatoes evenly and bake approximately 35-45 mins.
- Combine turkey, cheese, onion, bell pepper, and salt and pepper. Form into a patty and grill or cook on stove top until meat is thoroughly cooked.
- Once the meat is cooked, top with buffalo sauce (optional).
- Serve buffalo turkey burger with sweet potatoes and veggie sticks on the side.
Nutrition Facts: 286 Calories/ 17g Carbs/ 23g Protein/ 13g Fat
Watermelon & Mint Salad with Chicken
Ingredients:
4 oz chicken
2 c watermelon (balled or cubed)
2 tbsp. crumbled feta cheese
1 tsp. olive oil
1 fresh lime (juice)
1/2 tbsp. chopped fresh mint
salt & pepper to taste
Optional: fresh or grilled veggies as side dish (asparagus, bell peppers, onion, etc.)
Instructions:
- Cut watermelon into small cubes or use a melon baller
- Combine olive oil, lime juice, chopped mint, feta, salt and pepper.
- Pour mixture over watermelon and gently stir.
- Serve with chicken and veggies.
Nutrition Facts: 302 Calories/ 26g Carbs/ 29g Protein/ 10g Fat
Snacks (This plan will get (2) 150 calorie snacks per day)
Snacks
Each snack is approximately 150 calories. Depending on the meal plan you’re following, you’ll be asked to double up on the snack option you choose, or choose 2 different snack options from the list, to make up 300 calories total for your snacks.
- IdealShake (1 scoop mixed with 1 cup of unsweetened almond milk)
- IdealBar
- IdealChips
- Jerky & Fruit
– 1 oz jerky & 1 small apple - Cottage Cheese & Veggies
– 3/4 cup cottage cheese (option: add ranch seasoning mix for flavor) & raw veggies - Berry Greek Yogurt
– ½ cup plain nonfat Greek yogurt, 6 almonds (chopped) & 1 cup of any berries
Women Between 140-190 lbs (1500 calories)
Breakfast Recipes
Overnight Oats
Ingredients:
1/2 c old fashioned oats
3/4 c unsweetened almond milk
1/2 c plain nonfat Greek yogurt
1-2 tsp. stevia (adjust according to taste)
1/3 c frozen triple berry blend
1/2 tbsp. chia seeds
6 slices turkey bacon
Instructions:
- Combine all ingredients except the turkey bacon into an airtight container
- Stir well, cover, and refrigerate overnight
- Add a splash of milk before serving the oats, and eat the turkey bacon on the side
Nutrition Facts: 397 Calories/ 34g Protein/ 44g Carbs/ 9g Fat
Prosciutto & Veggie Scramble
Ingredients:
1.5 oz prosciutto diced
1 whole egg + 2/3 c egg whites
2/3 c shredded sweet potato
Optional free veggies: onion, bell peppers, mushrooms, etc.
1 1/4 c strawberries
Instructions:
- Sauté shredded sweet potato and choice of veggies in a nonstick skillet over medium heat.
- Once the veggies are tender, add prosciutto, eggs and egg whites, and scramble together and cook.
- Season with salt and pepper or any other seasoning.
- Serve with strawberries on side.
Meal prep tip: shred the sweet potatoes & dice the veggies ahead of time and store in ziplock bags to save time when you are making your breakfast in the morning.
Nutrition Facts: 395 Calories/ 34g Protein/ 35g Carbs/ 14g Fat
Lunch Recipes
Guacamole & Shrimp Salad
Ingredients:
2/3 c black beans
2/3 c corn
1/2 c cherry tomatoes
1 tbsp. diced purple onion
1 container guacamole (100 calorie pack)
1/2 tsp. olive oil
5 oz cooked shrimp (sub 4 oz cooked chicken)
mixed greens
fresh lime juice
salt & pepper to taste
Instructions:
- Mix beans, corn, tomatoes, onion, olive oil, shrimp, and guacamole together.
- Put the shrimp and guac mixture on top of a bed of greens.
- Squeeze fresh lime juice on top of salad and finish with salt and pepper.
Nutrition Facts: 390 Calories/ 37g Carbs/ 46g Protein/ 13g Fat
Caprese Pasta Salad with Chicken
Ingredients:
4 oz grilled chicken
3/4 c cooked rotini whole grain pasta
1 1/2 light mozzarella string cheese (sliced)
1 tbsp. fresh basil chopped
3 tbsp. Skinnygirl™ Balsamic Dressing
1/2 c cherry tomatoes (halved)
1/2 c yellow grape tomatoes (halved)
1 1/2 tsp. olive oil
salt & pepper to taste
Instructions:
- Combine pasta, mozzarella, tomatoes, basil, balsamic dressing, and olive oil.
- Toss together and add salt and pepper to taste.
- Serve with grilled chicken on the side.
Tip: for more flavor, try roasting the tomatoes in the oven first. Preheat oven to 425 degrees and line a baking sheet with parchment paper. Lay the tomatoes with cut side facing up on the sheet and sprinkle with salt and pepper. Bake for 15-20 mins and let them cool before adding them to the salad.
Nutrition Facts: 400 Calories/ 31g Carbs/ 39g Protein/ 15g Fat
Dinner Recipes
Buffalo Turkey Burgers
Ingredients:
5 oz 97% lean turkey burger
1 oz gorgonzola cheese
1/2 tbsp. diced purple onion
2 tbsp. diced yellow bell pepper
salt & pepper to taste
Optional: Frank’s RedHot® Buffalo Sauce
4 oz peeled & cubed sweet potato
Optional: veggies tray on the side
Instructions:
- Preheat oven to 425 degrees. Spray a baking sheet with nonstick cooking spray. Spread peeled and cubed sweet potatoes evenly and bake approximately 35-45 mins.
- Combine turkey, cheese, onion, bell pepper, and salt and pepper. Form into a patty and grill or cook on stove top until meat is thoroughly cooked.
- Once the meat is cooked, top with buffalo sauce (optional).
- Serve buffalo turkey burger, with sweet potatoes and veggie sticks on the side.
Nutrition Facts: 418 Calories/ 29g Carbs/ 35g Protein/ 17g Fat
Watermelon & Mint Salad with Chicken
Ingredients:
5 oz chicken
3 c watermelon (balled or cubed)
3 tbsp. crumbled feta cheese
1 tsp. olive oil
1 fresh lime (juice)
1/2 tbsp. chopped fresh mint
salt & pepper to taste
Optional: fresh or grilled veggies as side dish (asparagus, bell peppers, onion, etc.)
Instructions:
- Cut watermelon into small cubes or use a melon baller.
- Combine olive oil, lime juice, chopped mint, feta, salt and pepper.
- Pour mixture over watermelon and gently stir.
- Serve with chicken and veggies.
Nutrition Facts: 408 Calories/ 39g Carbs/ 39g Protein/ 13g Fat
Snacks (This plan will get 2 – 150 calorie snacks per day)
Snacks
Each snack is approximately 150 calories. Depending on the meal plan you’re following, you’ll be asked to double up on the snack option you choose, or choose 2 different snack options from the list, to make up 300 calories total for your snacks.
- IdealShake (1 scoop mixed with 1 cup of unsweetened almond milk)
- IdealBar
- IdealChips
- Jerky & Fruit
– 1 oz jerky & 1 small apple - Cottage Cheese & Veggies
– 3/4 cup cottage cheese (option: add ranch seasoning mix for flavor) & raw veggies - Berry Greek Yogurt
– ½ cup plain nonfat Greek yogurt, 6 almonds (chopped) & 1 cup of any berries
Women Over 190 lbs (1800 calories)
Breakfast Recipes
Overnight Oats
Ingredients:
1/2 c old fashioned oats
3/4 c unsweetened almond milk
1/2 c plain nonfat Greek yogurt
1-2 tsp. stevia (adjust according to taste)
1/3 c frozen triple berry blend
1/2 tbsp. chia seeds
6 slices turkey bacon
Instructions:
- Combine all ingredients except for the turkey bacon into an airtight container.
- Stir well, cover, and refrigerate overnight.
- Add a splash of milk before serving the oats and eat the turkey bacon on the side.
Nutrition Facts: 397 Calories/ 34g Protein/ 44g Carbs/ 9g Fat
Prosciutto & Veggie Scramble
Ingredients:
1.5 oz prosciutto diced
1 whole egg + 2/3 c egg whites
2/3 c shredded sweet potato
Optional free veggies: onion, bell peppers, mushrooms, etc.
1 1/4 c strawberries
Instructions:
- Sauté shredded sweet potato and choice of veggies in a nonstick skillet over medium heat.
- Once the veggies are tender, add prosciutto, eggs and egg whites, and scramble together and cook.
- Season with salt and pepper or any other seasoning.
- Serve with strawberries on side.
Meal prep tip: shred the sweet potatoes and dice the veggies ahead of time and store in ziplock bags to save time when you are making your breakfast in the morning.
Nutrition Facts: 395 Calories/ 34g Protein/ 35g Carbs/ 14g Fat
Lunch Recipes
Guacamole & Shrimp Salad
Ingredients:
2/3 c black beans
2/3 c corn
1/2 c cherry tomatoes
1 tbsp. diced purple onion
1 container guacamole (100 calorie pack)
1/2 tsp. olive oil
5 oz cooked shrimp (sub 4 oz cooked chicken)
mixed greens
fresh lime juice
salt & pepper to taste
Instructions:
- Mix beans, corn, tomatoes, onion, olive oil, shrimp, and guacamole together.
- Put the shrimp and guac mixture on top of a bed of greens.
- Squeeze fresh lime juice on top of salad and finish with salt and pepper.
Nutrition Facts: 390 calories/ 37g Carbs/ 46g Protein/ 13g Fat
Caprese Pasta Salad with Chicken
Ingredients:
4 oz grilled chicken
3/4 c cooked rotini whole grain pasta
1 1/2 light mozzarella string cheese (sliced)
1 tbsp. fresh basil chopped
3 TBSP Skinnygirl™ Balsamic Dressing
1/2 c cherry tomatoes (halved)
1/2 c yellow grape tomatoes (halved)
1 1/2 tsp. olive oil
salt & pepper to taste
Instructions:
- Combine pasta, mozzarella, tomatoes, basil, balsamic dressing, and olive oil.
- Toss together and add salt and pepper to taste.
- Serve with grilled chicken on the side.
Tip: for more flavor, try roasting the tomatoes in the oven first. Preheat oven to 425 degrees and line a baking sheet with parchment paper. Lay the tomatoes with cut side facing up on the sheet and sprinkle with salt and pepper. Bake for 15-20 mins and let them cool before adding them to the salad.
Nutrition Facts: 400 Calories/ 31g Carbs/ 39g Protein/ 15g Fat
Dinner Recipes
Buffalo Turkey Burgers
Ingredients:
5 oz 97% lean turkey burger
1 oz gorgonzola cheese
1/2 tbsp. diced purple onion
2 tbsp. diced yellow bell pepper
salt & pepper to taste
Optional: Frank’s RedHot® Buffalo Sauce
4 oz peeled & cubed sweet potato
Optional: veggies tray on the side
Instructions:
- Preheat oven to 425 degrees. Spray a baking sheet with nonstick cooking spray. Spread peeled and cubed sweet potatoes evenly and bake approximately 35-45 mins.
- Combine turkey, cheese, onion, bell pepper, and salt and pepper. Form into a patty and grill or cook on stove top until meat is thoroughly cooked.
- Once the meat is cooked, top with buffalo sauce (optional).
- Serve buffalo turkey burger with sweet potatoes and veggie sticks on the side.
Nutrition Facts: 418 Calories/ 29g Carbs/ 35g Protein/ 17g Fat
Watermelon & Mint Salad with Chicken
Ingredients:
5 oz chicken
3 c watermelon (balled or cubed)
3 tbsp. crumbled feta cheese
1 tsp. olive oil
1 fresh lime (juice)
1/2 tbsp. chopped fresh mint
salt & pepper to taste
Optional: fresh or grilled veggies as side dish (asparagus, bell peppers, onion, etc.)
Instructions:
- Cut watermelon into small cubes or use a melon baller.
- Combine olive oil, lime juice, chopped mint, feta, salt and pepper.
- Pour mixture over watermelon and gently stir
- Serve with chicken and veggies.
Nutrition Facts: 408 Calories/ 39g Carbs/ 39g Protein/ 13g Fat
Snacks (This plan will get 2 – 300 calorie snacks per day)
Snacks
Each snack is approximately 150 calories. Depending on the meal plan you’re following, you’ll be asked to double up on the snack option you choose, or choose 2 different snack options from the list, to make up 300 calories total for your snacks.
- IdealShake (1 scoop mixed with 1 cup of unsweetened almond milk)
- IdealBar
- IdealChips
- Jerky & Fruit
– 1 oz jerky & 1 small apple - Cottage Cheese & Veggies
– 3/4 cup cottage cheese (option: add ranch seasoning mix for flavor) & raw veggies - Berry Greek Yogurt
– ½ cup plain nonfat Greek yogurt, 6 almonds (chopped) & 1 cup of any berries
Men Under 250 lbs (1800 calories)
Breakfast Recipes
Overnight Oats
Ingredients:
1/2 c old fashioned oats
3/4 c unsweetened almond milk
1/2 c plain nonfat Greek yogurt
1-2 tsp. stevia (adjust according to taste)
1/3 c frozen triple berry blend
1/2 tbsp. chia seeds
6 slices turkey bacon
Instructions:
- Combine all ingredients except for the turkey bacon into an airtight container.
- Stir well, cover, and refrigerate overnight.
- Add a splash of milk before serving the oats and eat the turkey bacon on the side.
Nutrition Facts: 397 Calories/ 34g Protein/ 44g Carbs/ 9g Fat
Prosciutto & Veggie Scramble
Ingredients:
1.5 oz prosciutto diced
1 whole egg + 2/3 c egg whites
2/3 c shredded sweet potato
Optional free veggies: onion, bell peppers, mushrooms, etc.
1 ¼ c strawberries
Instructions:
- Sauté shredded sweet potato and choice of veggies in a nonstick skillet over medium heat.
- Once the veggies are tender, add prosciutto, eggs and egg whites, and scramble together and cook.
- Season with salt and pepper or any other seasoning.
- Serve with strawberries on side.
- Meal prep tip: shred the sweet potatoes and dice the veggies ahead of time and store in ziplock bags to save time when you are making your breakfast in the morning.
Nutrition Facts: 395 Calories/ 34g Protein/ 35g Carbs/ 14g Fat
Lunch Recipes
Guacamole & Shrimp Salad
Ingredients:
2/3 c black beans
2/3 c corn
1/2 c cherry tomatoes
1 tbsp. diced purple onion
1 container guacamole (100 calorie pack)
1/2 tsp. olive oil
5 oz cooked shrimp (sub 4 oz cooked chicken)
mixed greens
fresh lime juice
salt and pepper to taste
Instructions:
- Mix beans, corn, tomatoes, onion, olive oil, shrimp, and guacamole together.
- Put the shrimp and guac mixture on top of a bed of greens.
- Squeeze fresh lime juice on top of salad and finish with salt and pepper.
Nutrition Facts: 390 Calories/ 37g Carbs/ 46g Protein/ 13g Fat
Caprese Pasta Salad with Chicken
Ingredients:
4 oz grilled chicken
3/4 c cooked rotini whole grain pasta
1 1/2 light mozzarella string cheese (sliced)
1 tbsp. fresh basil chopped
3 tbsp. Skinnygirl™ Balsamic Dressing
1/2 c cherry tomatoes (halved)
1/2 c yellow grape tomatoes (halved)
1 1/2 tsp. olive oil
salt & pepper to taste
Instructions:
- Combine pasta, mozzarella, tomatoes, basil, balsamic dressing, and olive oil.
- Toss together and add salt and pepper to taste
- Serve with grilled chicken on the side
Tip: for more flavor, try roasting the tomatoes in the oven first. Preheat oven to 425 degrees, and line a baking sheet with parchment paper. Lay the tomatoes with cut side facing up on the sheet and sprinkle with salt and pepper. Bake for 15-20 mins and let them cool before adding them to the salad.
Nutrition Facts: 400 Calories/ 31g Carbs/ 39g Protein/ 15g Fat
Dinner Recipes
Buffalo Turkey Burgers
Ingredients:
5 oz 97% lean turkey burger
1 oz gorgonzola cheese
1/2 tbsp. diced purple onion
2 tbsp. diced yellow bell pepper
salt & pepper to taste
Optional: Frank’s RedHot® Buffalo Sauce
4 oz peeled & cubed sweet potato
Optional: veggies tray on the side
Instructions:
- Preheat oven to 425 degrees. Spray a baking sheet with nonstick cooking spray. Spread peeled and cubed sweet potatoes evenly and bake approximately 35-45 mins.
- Combine turkey, cheese, onion, bell pepper, and salt and pepper. Form into a patty and grill or cook on stove top until meat is thoroughly cooked.
- Once the meat is cooked, top with buffalo sauce (optional).
- Serve buffalo turkey burger with sweet potatoes and veggie sticks on the side.
Nutrition Facts: 418 Calories/ 29g Carbs/ 35g Protein/ 17g Fat
Watermelon & Mint Salad with Chicken
Ingredients:
5 oz chicken
3 c watermelon (balled or cubed)
3 tbsp. crumbled feta cheese
1 tsp. olive oil
1 fresh lime (juice)
1/2 tbsp. chopped fresh mint
salt & pepper to taste
Optional: fresh or grilled veggies as side dish (asparagus, bell peppers, onion, etc.)
Instructions:
- Cut watermelon into small cubes or use a melon baller
- Combine olive oil, lime juice, chopped mint, feta, salt, and pepper.
- Pour mixture over watermelon and gently stir.
- Serve with chicken & veggies.
Nutrition Facts: 408 Calories/ 39g Carbs/ 39g Protein/ 13g Fat
Snacks (This plan will get 2 – 300 calorie snacks per day)
Snacks
Each snack is approximately 150 calories. Depending on the meal plan you’re following, you’ll be asked to double up on the snack option you choose, or choose 2 different snack options from the list, to make up 300 calories total for your snacks.
- IdealShake (1 scoop mixed with 1 cup of unsweetened almond milk)
- IdealBar
- IdealChips
- Jerky & Fruit
– 1 oz jerky & 1 small apple - Cottage Cheese & Veggies
– 3/4 cup cottage cheese (option: add ranch seasoning mix for flavor) & raw veggies - Berry Greek Yogurt
– ½ cup plain nonfat Greek yogurt, 6 almonds (chopped) & 1 cup of any berries
Men Over 250 lbs (2400 calories)
Breakfast Recipes
Overnight Oats
Ingredients:
2/3 c old fashioned oats
1 c unsweetened almond milk
2/3 c plain nonfat greek yogurt
2-4 tsp. stevia (adjust according to taste)
2/3 c frozen triple berry blend
1 tbsp. chia seeds
8 slices turkey bacon
Instructions:
- Combine all ingredients except for the turkey bacon into an airtight container.
- Stir well, cover, and refrigerate overnight.
- Add a splash of milk before serving the oats and eat the turkey bacon on the side.
Nutrition Facts: 566 Calories/ 46g Protein/ 64g Carbs/ 12g Fat
Prosciutto & Veggie Scramble
Ingredients:
2 oz prosciutto diced
2 whole egg + 1 c egg whites
1/2 c shredded sweet potato
Optional free veggies: onion, bell peppers, mushrooms, etc.
2 c strawberries
Instructions:
- Sauté shredded sweet potato & choice of veggies in a nonstick skillet over medium heat.
- Once the veggies are tender, add prosciutto, eggs and egg whites, and scramble together and cook.
- Season with salt and pepper or any other seasoning.
- Serve with strawberries on side.
Meal prep tip: shred the sweet potatoes and dice the veggies ahead of time and store in ziplock bags to save time when you are making your breakfast in the morning.
Nutrition Facts: 614 Calories/ 52g Protein/ 54g Carbs/ 22g Fat
Lunch Recipes
Guacamole & Shrimp Salad
Ingredients:
1 c black beans
1 c corn
1 c cherry tomatoes
2 tbsp. diced purple onion
2 container guacamole (100 calorie pack)
8 oz cooked shrimp (sub 6 oz cooked chicken)
mixed greens
fresh lime juice
salt & pepper to taste
Instructions:
- Mix beans, corn, tomatoes, onion, shrimp, and guacamole together.
- Put the shrimp and guac mixture on top of a bed of greens.
- Squeeze fresh lime juice on top of salad and finish with salt and pepper.
Nutrition Facts: 614 Calories/ 58g Carbs/ 72g Protein/ 20g Fat
Caprese Pasta Salad with Chicken
Ingredients:
6 oz grilled chicken
1 1/3 c cooked rotini whole grain pasta
2 light mozzarella string cheese (sliced)
2 tbsp. fresh basil chopped
4 tbsp. Skinnygirl™ Balsamic Dressing
1 c cherry tomatoes (halved)
1 c yellow grape tomatoes (halved)
2 tsp. olive oil
salt & pepper to taste
Instructions:
- Combine pasta, mozzarella, tomatoes, basil, balsamic dressing, and olive oil.
- Toss together and add salt & pepper to taste.
- Serve with grilled chicken on the side.
Tip: for more flavor, try roasting the tomatoes in the oven first. Preheat oven to 425 degrees, and line a baking sheet with parchment paper. Lay the tomatoes with cut side facing up on the sheet and sprinkle with salt and pepper. Bake for 15-20 mins and let them cool before adding them to the salad.
Nutrition Facts: 610 Calories/ 54g Carbs/ 58g Protein/ 22g Fat
Dinner Recipes
Buffalo Turkey Burgers
Ingredients:
6 oz 97% lean turkey burger
2 oz gorgonzola cheese
1 tbsp. diced purple onion
2 tbsp. diced yellow bell pepper
salt & pepper to taste
Optional: Frank’s RedHot® Buffalo Sauce
6 oz peeled & cubed sweet potato
Optional: veggies tray on the side
Instructions:
- Preheat oven to 425 degrees. Spray a baking sheet with nonstick cooking spray. Spread peeled and cubed sweet potatoes evenly and bake approximately 35-45 mins.
- Combine turkey, cheese, onion, bell pepper, and salt and pepper. Form into 2 patties and grill or cook on stove top until meat is thoroughly cooked.
- Once the meat is cooked, top with buffalo sauce (optional).
- Serve buffalo turkey burger with sweet potatoes & veggie sticks on the side.
Nutrition Facts: 572 Calories/ 34g Carbs/ 46g Protein/ 26g Fat
Watermelon & Mint Salad with Chicken
Ingredients:
8 oz chicken
4 c watermelon (balled or cubed)
4 tbsp. crumbled feta cheese
2 tsp. olive oil
2 fresh lime (juice)
1 tbsp. chopped fresh mint
salt & pepper to taste
Optional: fresh or grilled veggies as side dish (asparagus, bell peppers, onion, etc.)
Instructions:
- Cut watermelon into small cubes or use a melon baller.
- Combine olive oil, lime juice, chopped mint, feta, salt, and pepper.
- Pour mixture over watermelon & gently stir.
- Serve with chicken and veggies.
Nutrition Facts: 604 Calories/ 52g Carbs/ 58g Protein/ 20g Fat
Snacks (This plan will get 2 – 300 calorie snacks per day)
Snacks
Each snack is approximately 150 calories. Depending on the meal plan you’re following, you’ll be asked to double up on the snack option you choose, or choose 2 different snack options from the list, to make up 300 calories total for your snacks.
- IdealShake (1 scoop mixed with 1 cup of unsweetened almond milk)
- IdealBar
- IdealChips
- Jerky & Fruit
– 1 oz jerky & 1 small apple - Cottage Cheese & Veggies
– 3/4 cup cottage cheese (option: add ranch seasoning mix for flavor) & raw veggies - Berry Greek Yogurt
– ½ cup plain nonfat Greek yogurt, 6 almonds (chopped) & 1 cup of any berries
The post Kami’s Late Summer Fat Burner Program – Meal Plans appeared first on IdealShape.
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