New Year, New You Fat Loss Meal Plan. 2 Weeks To A Healthier You!
Ready for a new challenge? Want to slim down and start losing weight now? Start the New Year off right with these healthy and delicious twists on old standards! Try this amazing new 2 week weight loss plan, full of delicious and healthy meals packed with vegetables, fruit and lean proteins! As always, you can stick to the whole plan, try out a couple of days, or even just a couple of healthy meals that you like the sound of.
Be sure to consult with a medical professional before changing your diet or fitness regime!
• Take care to choose unsweetened ingredients with no added sugars or preservatives
• Dried spices may be used if preferred
• Look for organic, all natural versions of ingredients whenever possible
• Frozen or canned ingredients may be substituted as long as they still the food in the natural state with no added ingredients
• All meals are naturally gluten free OR can be made that way by using simple gluten free substitutions if desired.
New Year, New You Weight Loss Plan Week 1
New Year New You Day 1 Meals
Wake Up Smoothie. Wake up and fill up with this all in one smoothie. http://www.womenshealthmag.com/food/coffee-smoothie-recipes 3 recipes are listed, but we recommend “John and Elana’s Favorite” as our favorite too. Add a scoop of protein powder or have a boiled egg on the side to meet your protein needs.
Fried Egg Sandwich. Don’t limit this terrific protein source to breakfast. Make an open faced egg sandwich by topping a slice of sprouted or gluten free bread with tomato, 1-2 fried eggs, ½ an avocado, and salt and pepper. Serve with fruit of choice on the side.
Easy Hummus. Hummus is a high fiber, protein packed dip to keep around for raw veggie dipping. Enjoy 2 tbs with baby carrots and cucumber slices. http://allrecipes.com/recipe/232962/super-easy-hummus/
Turkey Chili. Warm up with a bowl of this hearty and healthy chili for a complete meal in a bowl. Omit cheese and use the other half of your avocado to top chili.
http://ifoodreal.com/high-protein-crockpot-turkey-chili-recipe/
New Year New You Day 2 Meals
Grape Fruit Glory Bowl. Take the same old grapefruit by topping half a chopped grapefruit with ¼ chopped almonds, 1/3 c shredded coconut, and a heaping tbs of chia seeds. Sprinkle with a scant dash of sea salt and drizzle of honey.
Chili Topped Baked Potato. Last night’s chili will turn today’s baked potato into a winning lunch! Just top a small baked potato with a scoop of chili. A baked sweet potato would also work beautifully!
Roasted Parm Chick Peas. Skip the chips and give these a try! http://www.cleaneatingmag.com/recipes/classics-made-clean/garlic-parmesan-roasted-chickpeas/
Zucchini Fritters. You’ll never miss the meat with this fritter as the star of the show. A baked sweet potato makes a tasty side. http://www.theironyou.com/2014/06/creamy-greek-zucchini-patties-low-carb.html
New Year New You Day 3 Meals
Crustless Quiche. Need a healthy breakfast that impresses? Or just want a breakfast that’s easy to reheat? This is for you: http://sallysbakingaddiction.com/2014/06/19/110-calorie-crustless-veggie-quiche/
Bun-less Hotdog. If you choose a quality all natural hotdog and skip the processed bun, you have a great high protein lunch. Heat your hotdog and slice. Fill slit with chopped spinach and any other veggies you like. Top with mustard. Serve with a side of kale chips.
Smoothie Bowl. A few minor tweaks makes smoothies into a satisfying snack to eat with a spoon! http://www.preppypaleo.com/2015/02/green-smoothie-bowl.html
Pesto Salmon. Get your brain food with this easy salmon and brown rice. http://www.myrecipes.com/recipe/easy-pesto-salmon
New Year New You Day 4 Meals
Poached Egg And Salmon. Get more mileage out of last night’s salmon by topping a piece with a poached egg. Serve everything on top of a bed of spinach to start your day right. Here’s how to poach that egg: http://www.simplyrecipes.com/recipes/easy_poached_eggs/
Veggie Buddha Bowl. Everything yummy and healthy in one bowl! http://www.collegiatevegan.com/post/109533695005/winter-warmer-bowl
Banana Nut Granola. http://www.budgetbytes.com/2015/02/no-sugar-added-banana-nut-granola/
Butternut Squash And Sausage Soup. A kale salad compliments this soup perfectly. http://paleomg.com/simple-sausage-and-bacon-butternut-squash-soup/
New Year New You Day 5 Meals
Banana Breakfast Pops. These pops are sure to be a hit with everyone! Use leftover granola from yesterday’s snack for the granola in this recipe. Try including chopped dark chocolate to make it extra special. http://chocolatecoveredkatie.com/2012/06/20/breakfast-banana-pops/
Soup and Toast. Reheat a bowl of last night’s soup for an easy and yummy lunch. Serve with half a piece of toasted or gluten free toast if desired.
Roasted Grapes. If you’ve never tried roasted grapes, prepare to have a new favorite. http://noblepig.com/2011/10/roasted-grapes/
Black Bean Burgers. Mix it up if you’re your typical burger with these filling burgers. Sweet potato fries make the perfect side. http://www.runonveg.com/recipes/veggies/black-bean-veggie-loaded-burgers/
New Year New You Day 6 Meals
Quinoa Cereal. Quinoa makes a great breakfast cereal with plenty of protein and fiber to keep you going. http://www.cookingquinoa.net/quinoa-with-blueberries/
Black Bean Pita Pocket. Fill half a pita pocket with a crumbled burger from last night and greens of choice. Use Greek yogurt and/or salsa as your condiments. Enjoy apple slices on the side if desired.
Popsicles. Chill out with this yummy pop! http://fastpaleo.com/recipe/primal-popsicles/
Zucchini Lasagna. Ditch the noodles and gain extra veggies in this twist on a classic. Serve with a green salad on the side if desired. http://www.skinnytaste.com/2009/02/zucchini-lasagna.html
New Year New You Day 7 Meals
Breakfast Bowl. If you have a big day this satisfying breakfast is what you need to power through. http://fastpaleo.com/recipe/warm-banana-coconut-breakfast-bowl/
Collard Wraps. Use this power green to make a healthy wrap. Top a large collard leaf with 4 oz deli meat, diced tomato, olive oil and vinegar, and a sprinkle of feta cheese. Serve with orange slices on the side.
Chia Pudding. Prepare this healthy treat about an hour (or more) before you’d like to enjoy it. Feel free to get creative with fruit or nut toppings. Honey sweetens equally well if you don’t have maple syrup on hand. http://www.healthylittlecooks.com/recipe/super-simple-vanilla-chia-pudding/
Cauliflower Mac and Cheese. Take mac and cheese from comfort food to health food, but keep things tasty. Serve with a side of green beans. http://www.healthyfoodforliving.com/creamy-cauliflower-baked-macaroni/
New Year, New You Weight Loss Plan Week 2
New Year New You Day 1 Meals
Spinach Feta Egg Wrap. The rich flavors of this breakfast wrap means you don’t need much cheese (may reduce to ½ tbs). Opt for a sprouted grain tortilla or gluten free to up the nutrition level! http://www.cookincanuck.com/2013/03/scrambled-egg-wrap-recipe-spinach-tomato-feta-cheese/
Chicken And Broccoli Salad. This salad is great for lunch and keeps well, so consider making extra for leftovers! Also a terrific option when you don’t know what to do with leftover rotisserie chicken. http://www.multiplydelicious.com/thefood/2014/04/chicken-apple-broccoli-salad/
Nuts And Chocolate. Curb salty and sweet cravings with a 1 oz serving of dark chocolate and ¼ cup of roasted almonds. Delicious and no more deprivation feelings.
Chicken And Pineapple Kebobs. Bring in a taste of summer any time of the year! Serve with a side of brown rice. http://yummyaddiction.com/chicken-pineapple-kabobs/
New Year New You Day 2 Meals
Coconut Smoothie. Utilize leftover pineapple for this tropical smoothie. Enjoy a boiled egg on the side for protein. http://www.makeandtakes.com/pineapple-banana-and-coconut-smoothie
Fast And Easy Pizza. Top a tortilla of choice with marinara sauce, 1 tbs shredded cheese (try leftover feta for a flavorful twist!), and unlimited leftover veggies. Use leftover meat or chopped deli meat for protein. Cook in toaster oven till crisp.
Baked Pears. Your whole kitchen will smell as good as these taste! http://www.skinnytaste.com/2014/10/baked-pears-with-walnuts-and-honey.html#more
Chicken Alfredo Spaghetti Squash Boats. Cut the refined carbs and keep all the richness…in a healthy way! http://ifoodreal.com/greek-yogurt-chicken-alfredo-spaghetti-squash-boats/
New Year New You Day 3 Meals
Breakfast Casserole. Most breakfast casseroles are anything but healthy, but this one is great tasting and great for you. Note: makes a large casserole. Adjust accordingly if less is needed. http://www.multiplydelicious.com/thefood/2012/03/breakfast-casserole/
Tuna Salad. This fresh twist is not the mayo filled tuna salad that may come to mind. http://thehealthyfoodie.com/quick-healthy-and-super-simple-tuna-fish-salad/
Deconstructed Smoothie. Want the goodness of a smoothie with a different texture? Try your favorite smoothie recipe, deconstructed. Use your favorite, or try the coconut smoothie by slicing half a banana topped with diced pineapple and a drizzle of coconut milk. Sprinkle chia seeds on top for crunch (and omega 3s).
Chicken Mole. Though this flavor combination is unexpected, it’s delightful. Note: use olive oil in place of canola oil. Use 2 tbs of unsweetened cocoa instead of chocolate chips to reduce sugar and maintain flavor. Serve with a side salad using extra spinach as base of salad. http://www.eatingwell.com/recipes/chicken_quick_mole_sauce.html
New Year New You Day 4 Meals
Sriracha Eggs. The heat in these eggs will get your metabolism going! Half an avocado is a perfect side to cool down the heat. http://www.budgetbytes.com/2015/03/sriracha-deviled-eggs/
Chicken Salad Bowl. A twist on your ordinary salad. You may also sprinkle with a ¼ cup nuts of choice for a bit of crunch. http://www.anediblemosaic.com/chicken-salad-bowl-with-avocado-strawberry-and-walnut-paleo/
Flourless Muffins. Double this recipe because you’ll use it again for a tasty breakfast! (they also freeze well) http://happyhealthymama.com/2014/09/15-minute-flourless-apple-peanut-butter-blender-muffins.html
Eggplant Parm. This low carb recipe makes eggplant parm healthy! Substitute cottage cheese for ricotta to reduce calories further. http://www.food.com/recipe/cheesy-low-carb-eggplant-parmesan-316691
New Year New You Day 5 Meals
Berry Good Smoothie Berry smoothie. In addition to plenty of antioxidants from the berries and kale, gelatin provides potent healing powers for the gut. http://www.agirlworthsaving.net/2014/03/paleo-blueberry-kale-smoothie.html
Kale Jar Salad. A jar makes this salad easy and portable! http://www.simplebites.net/two-make-ahead-mason-jar-salads-for-winter/?utm_source=feedburner&utm_medium=email&utm_campaign=Feed:+SimpleBites+%28Simple+Bites%29
3 Ingredient Brownies. Hint: these brownies are great out of the oven, but are even fudgier after some time in the fridge. http://thebigmansworld.com/2015/10/05/healthy-3-ingredient-flourless-brownies/
Shrimp Stir Fry. This Asian dish is the perfect way to get in plenty of veggies. Omit brown sugar. Feel free to add bell peppers if desired. http://damndelicious.net/2015/01/16/easy-shrimp-broccoli-stir-fry/
New Year New You Day 6 Meals
Flourless Muffins With A Side Of Turkey Bacon. Pull out some of those delicious muffins you made for snacktime the other day and pair with a side of turkey bacon for a fast and easy breakfast. http://happyhealthymama.com/2014/09/15-minute-flourless-apple-peanut-butter-blender-muffins.html
Easy Asian Tacos. Fill a whole grain tortilla with last night’s stir fry and plenty of shredded cabbage for a quick and easy lunch that wows!
Mushrooms Stuffed With Guacamole. Mushrooms provide protein and avocado gives healthy fat in this great snack that works as a meal as well! http://www.dinner-mom.com/guacamole-stuffed-mushrooms/
Turkey Tenderloin. Because sometimes you just need dinner to be ready when you are! Try this slow cooker favorite: http://www.cdkitchen.com/recipes/recs/1894/Turkey-Tenderloin-And-Wild-Ric98325.shtml
New Year New You Day 7 Meals
Smoothie Peanut Butter. This filling smoothie works with any nut butter you have on hand. http://www.sugarfreemom.com/recipes/peanut-butter-protein-smoothie-no-sugar-added/
Savory Slaw With Bacon. Be sure to use a nitrate free bacon. Omit sugar; may sub stevia if desired. http://www.myrecipes.com/recipe/warm-bacon-herb-coleslaw
Oatmeal Cookie. 1 cookie, 2 ingredients! (may add cinnamon if desired) http://www.theburlapbag.com/2012/07/2-ingredient-cookies-plus-the-mix-ins-of-your-choice/
Shakshuka. This Mediterranean dish is a great meat-free option. http://www.theperfectpantry.com/2014/07/recipe-shakshuka-eggs-in-tomato-sauce-vegetarian-gluten-free.html
Shopping Lists
Week 1 Shopping List: https://www.trimmedandtoned.com/new-year-new-you-plan-week-1-shopping-list/
Week 2 Shopping List: https://www.trimmedandtoned.com/new-year-new-you-plan-week-2-shopping-list/
