meal plan for weight loss
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Best meal plan for weight loss and a toned body.TRANSCRIPT
FitFusion 20/30 Challenge
Meal Plan Download it here
Get Your Fuel!
Benefits of Our Meal Plan This meal plan is meant to promote healthy
weight loss when combined with our fitness
challenge.
This heart healthy meal plan will lower
cholesterol and boost your metabolism.
This meal plan will also improve skin, organ
function and energy levels.
This meal plan will ultimately establish the
foundation for a realistic and healthy
lifelong eating pattern.
One large fresh fruit
salad with 3 of your
favorite fruit types, ½
cup of Greek Yoghurt.
Sprinkle with multi-
seed.
Caprese Salad: A generous serving of fresh tomatoes and onions served with a small amount of
mozzarella cheese. Infused with olive oil and balsamic vinegar.
Half a handful of nuts- choose almonds or walnuts or a piece of fruit
Pan fried salmon cooked in extra Virgin Olive Oil, served with a whole avocado and green salad.
Omelet cooked with
one egg and plenty of
eggplant, red peppers
and zucchini.
Caprese Salad: A generous serving of fresh tomatoes and onions served with a
small amount of mozzarella cheese. Infused with olive oil and balsamic vinegar.
Half a handful of nuts- choose almonds or
walnuts or a piece of fruit
Roasted Mediterranean
vegetable bake-
includes eggplant,
zucchini, mushrooms,
and green, yellow and
red peppers, finished with
a small amount of
mozzarella cheese.
Natural plain yoghurt with fresh blueberries, strawberries and raspberries. Sprinkle with multi-seed.
Half a handful of nuts- choose almonds or walnuts or a piece of
fruit
Pan fried Trout cooked in Olive Oil. Serve with a large serving of Rocket Salad, tossed with
roasted pine nus and multi-grain seeds, with a red wine vinegar,
Zucchini and goats cheese Frittata.
Rocket salad tossed with
whole olives, capers,
and a small serving of
feta cheese.
Half a handful of nuts- choose almonds or
walnuts or a piece of fruit
Pan fried chicken in olive oil with carrot
couscous served with a whole olive salad
1
2
3
4
Days Breakfast Lunch Snack Dinner
A generous serving of raw carrot, cucumber
and celery crudités, dipped in home-made spicy hummus (mashed
Scrambled egg with feta cheese and cherry tomatoes.
A generous serving of raw carrot, cucumber and celery crudités, dipped in home-made spicy hummus (mashed
chickpeas and olive oil).
Half a handful of nuts- choose almonds or walnuts or a piece of fruit
Asparagus risotto served with chicken pieces.
One large fresh fruit
salad with 3 of your
favorite fruit types
Lettuce wraps: Add chicken, shredded carrots, tomatoes, cream cheese and
avocado. Serving of 4 wraps. Drizzle olive oil.
Half a handful of nuts- choose almonds or
walnuts or a piece of fruit
Tuna steak pan-fried, served on a bed of lentils and green salad.
Omelet cooked with one egg and plenty of eggplant, red peppers and zucchini.
Half a handful of nuts- choose almonds or walnuts or a piece of
fruit
Pan fried salmon in olive oil with a small portion of whole-wheat linguine, squeezed
lemon and lemon zest with pan fried asparagus and French beans
Natural plain yoghurt with fresh blueberries,
strawberries and raspberries. Sprinkle with multi-seed.
A generous serving of raw carrot, cucumber
and celery crudités, dipped in home-made spicy hummus (mashed chickpeas and olive oil).
Half a handful of nuts- choose almonds or
walnuts or a piece of fruit
Ratatouille made from tomato pasta and root
vegetables, served with chicken breast and rice
5
6
7
8
Days Breakfast Lunch Snack Dinner
Grilled chicken breast (add lemon pepper) with a serving of quinoa drizzled with olive oil and paprika.
Zucchini and goats cheese Frittata.
A generous serving of raw carrot, cucumber and celery crudités, dipped in home-made spicy hummus (mashed
chickpeas and olive oil).
Half a handful of nuts- choose almonds or walnuts or a piece of fruit
Mushroom risotto, topped with pan fried asparagus.
Scrambled egg with
feta cheese and
cherry tomatoes.
Spicy lentil soup, served with whole wheat pitta breads for dipping
Half a handful of nuts- choose almonds or
walnuts or a piece of fruit
Clam and sea-food linguine, tossed with rocket salad and pine nuts
Greek yoghurt served with fresh country apple and pear and Manuka Honey
Half a handful of nuts- choose almonds or walnuts or a piece of
fruit
Tuna and vegetable bake, served with a small amount of mozzarella
One large fresh fruit
salad with 3 of your
favorite fruit types
Tuna and celery brown pittas, drizzled with olive
oil
Half a handful of nuts- choose almonds or
walnuts or a piece of fruit
Quick cooked chick pea stew with roasted
root vegetables
9
10
12
Days Breakfast Lunch Snack Dinner
Spicy Minestrone Soup.
11
Omelet cooked with one egg and plenty of eggplant, red peppers and zucchini.
Broad beans tossed in lemon juice and olive oil, sprinkled with chili, served with roasted eggplant
Half a handful of nuts- choose almonds or walnuts or a piece of fruit
Rice wrapped in vine leaves, served with Parma ham and asparagus
Natural plain yoghurt
with fresh blueberries,
strawberries and
raspberries. Sprinkle
with multi-seed.
Beans mixed with tomatoes puree, roasted cherry tomatoes and fresh
celery
Half a handful of nuts- choose almonds or
walnuts or a piece of fruit
Sweet peppers roasted and served with Mediterranean vegetables, fresh garlic
and drizzled with homemade pesto- olive oil and basil
Zucchini and goats cheese Frittata.
Half a handful of nuts- choose almonds or walnuts or a piece of
fruit
Spicy lentil soup, served with whole wheat pitta breads for dipping
Scrambled egg with feta cheese and cherry
tomatoes.
Tuna and celery brown pittas, drizzled with olive
oil
Half a handful of nuts- choose almonds or
walnuts or a piece of fruit
Roasted fig and feta rocket salad, served
with balsamic vinegar and olive oil
13
14
15
16
Days Breakfast Lunch Snack Dinner
Spicy Minestrone
Soup.
One large fresh fruit
salad with 3 of your
favorite fruit types
Broad beans tossed in lemon juice and olive oil, sprinkled with chili, served with roasted eggplant
Half a handful of nuts- choose almonds or walnuts or a piece of fruit
Roasted pear and walnut salad served with cuts of lean chicken
Omelet cooked with
one egg and plenty of
eggplant, red peppers
and zucchini.
Beans mixed with tomatoes puree, roasted cherry tomatoes and fresh
celery
Half a handful of nuts- choose almonds or
walnuts or a piece of fruit
Pan fried salmon cooked in extra Virgin Olive Oil, served with a whole avocado and
green salad.
Natural plain yoghurt with fresh blueberries, strawberries and raspberries. Sprinkle with multi-seed.
Half a handful of nuts- choose almonds or walnuts or a piece of
fruit
Pan fried salmon in olive oil with a small portion of whole-wheat linguine, squeezed
lemon and lemon zest with pan fried asparagus and French beans
Natural plain yoghurt with fresh blueberries,
strawberries and raspberries. Sprinkle with multi-seed.
A generous serving of raw carrot, cucumber
and celery crudités, dipped in home-made spicy hummus (mashed chickpeas and olive oil).
Half a handful of nuts- choose almonds or
walnuts or a piece of fruit
Roasted vegetable
bake- includes
eggplant, zucchini,
mushrooms, and green,
yellow and red peppers,
finished with a small
amount of mozzarella
cheese.
17
18
19
20
Days Breakfast Lunch Snack Dinner
Grilled chicken breast (add lemon pepper) with a serving of quinoa drizzled with olive oil and paprika.
Scrambled egg with feta cheese and cherry tomatoes.
Spicy lentil soup, served with whole wheat pitta breads for dipping
Half a handful of nuts- choose almonds or walnuts or a piece of fruit
Pan fried chicken in olive oil with carrot couscous served with a whole olive salad
Greek yoghurt served
with fresh country
apple and pear and
Manuka Honey
Spicy Minestrone Soup Half a handful of nuts- choose almonds or
walnuts or a piece of fruit
Asparagus risotto served with chicken pieces.
One large fresh fruit
salad with 3 of your
favorite fruit types
Half a handful of nuts- choose almonds or walnuts or a piece of
fruit
Tuna steak pan-fried, served on a bed of lentils and green salad.
Omelet cooked with one egg and plenty of
eggplant, red peppers and zucchini.
Broad beans tossed in lemon juice and olive
oil, sprinkled with chili, served with roasted eggplant
Half a handful of nuts- choose almonds or
walnuts or a piece of fruit
Pan fried salmon in olive oil with a small
portion of whole-wheat linguine, squeezed lemon and lemon zest with pan fried asparagus and French beans
21
22
23
24
Days Breakfast Lunch Snack Dinner
Tuna and celery brown pittas, drizzled with olive oil
Natural plain yoghurt with fresh blueberries, strawberries and raspberries. Sprinkle with multi-seed.
Beans mixed with tomatoes puree, roasted cherry tomatoes and fresh celery
Half a handful of nuts- choose almonds or walnuts or a piece of fruit
Ratatouille made from tomato Passata and root vegetables, served with chicken breast and rice
Zucchini and goats
cheese Frittata. Spicy Minestrone Soup Half a handful of nuts-
choose almonds or
walnuts or a piece of fruit
Mushroom risotto, topped with pan fried asparagus
Scrambled egg with feta cheese and cherry tomatoes.
Half a handful of nuts- choose almonds or walnuts or a piece of
fruit
Clam and sea-food linguine, tossed with rocket salad and pine nuts
One large fresh fruit
salad with 3 of your
favorite fruit types, ½
cup of Greek Yoghurt.
Sprinkle with multi-
seed.
Broad beans tossed in lemon juice and olive
oil, sprinkled with chili, served with roasted eggplant
Half a handful of nuts- choose almonds or
walnuts or a piece of fruit
Tuna and vegetable bake, served with a
small amount of mozzarella
25
26
27
28
Days Breakfast Lunch Snack Dinner
Tuna and celery brown pittas, drizzled with olive oil
Omelet cooked with one egg and plenty of eggplant, red peppers and zucchini.
Beans mixed with tomatoes puree, roasted cherry tomatoes and fresh celery
Half a handful of nuts- choose almonds or walnuts or a piece of fruit
Quick cooked chick pea stew with roasted root vegetables
Natural plain yoghurt
with fresh blueberries,
strawberries and
raspberries. Sprinkle
with multi-seed.
Caprese Salad: A generous serving of fresh tomatoes and onions served with a
small amount of mozzarella cheese. Infused with olive oil and balsamic vinegar.
Half a handful of nuts- choose almonds or
walnuts or a piece of fruit
Rice wrapped in vine leaves, served with Parma ham and asparagus
29
30
Days Breakfast Lunch Snack Dinner
Exceptions This diet is based on a Mediterranean meal plan. Hence, it’s high on fish produce. If applicable, substitute all fish meals with ground turkey (97% lean) or chicken breast.