Female fat loss Jump To Grocery List Day 1 Day 2 Day 3 Day 1 1558 Cal • 136.7g Carbs (18.2g Fiber) • 63.9g Fat • 111.1g Protein Meal 1 428 Cal Strawberry Smoothie Bowl 1 serving • 428 Cal Meal 2 295 Cal Chicken caesar salad 1 serving • 295 Cal Snack 267 Cal Vanilla Greek Yogurt 6 oz • 267 Cal Meal 4 568 Cal Chocolate Corn ake Cakes 1 serving • 92 Cal Tuna salad sandwich 1 sandwich • 476 Cal Day 2 1606 Cal • 143.1g Carbs (26.1g Fiber) • 61.8g Fat • 127.2g Protein Meal 1 281 Cal Poached Eggs on Toast 1 serving • 219 Cal High Potassium Fruit Salad 1 serving • 62 Cal Meal 2 444 Cal Chicken Mayo Sandwich 1 serving • 444 Cal Snack 340 Cal Blackberry Yogurt Parfait 1 serving • 340 Cal Meal 4 541 Cal Gluten Free 4-Ingredient Chocolate Chip Cookies 1 cookies • 107 Cal 6 Minute Salmon 2 serving • 433 Cal Day 3 1558 Cal • 160.2g Carbs (47.2g Fiber) • 61.6g Fat • 109.2g Protein Meal 1 319 Cal Poached Eggs 1 serving • 144 Cal Muesli 1/2 serving • 175 Cal Meal 2 248 Cal Quick and Easy Chicken Salad Sandwich 1 serving • 248 Cal Snack 402 Cal Completely Green Smoothie 1 serving • 402 Cal Meal 4 588 Cal Easy Grilled Chicken 1 serving • 208 Cal Rosemary Chickpeas 1 serving • 381 Cal Recipes 6 Minute Salmon Per 1 serving : 217 Cal • 24.4g Carbs (3.7g Fiber) • 4.9g Fat • 21.1g Protein Prep 2 serving for Meal 4 on Day 2 Scaled to 2 serving 170 g Sockeye salmon (Kirkland, frozen wild alaskan) 1/2 dash Salt (Of sea) (0.2 g) 3.1 g Garlic powder (Seasoning:, salt, pepper) 1 fruit without seeds Lemons (Squeeze of when serving) (108 g) 45 g Rice Basmati Directions are for original recipe of 2 serving 1 Preheat a cast iron skillet to high heat and set your oven to the broiler setting. 2 Take the let of salmon and pat dry with a paper towel. Salt the skin side of the salmon and add it to the pan, skin side down. Set the timer for two minutes. While the skin side is searing, season the other side generously with the garlic powder. Once the salmon is seared, place the cast iron into the oven for 4 minutes under the broiler. 3 Once the 4 minutes are up, serve the salmon with lemon wedges. 4 Enjoy! Blackberry Yogurt Parfait Per 1 serving : 340 Cal • 28.6g Carbs (12.9g Fiber) • 13.5g Fat • 30.2g Protein Prep 1 serving for Snack on Day 2 Scaled to 1 serving 227 g Nonfat greek yogurt 144 g Blackberries 10 almond Almonds (12 g) 14 g Flaxseed Directions are for original recipe of 1 serving 1 Top yogurt with the blackberries, almonds, and ax. Serve and enjoy! Chicken Mayo Sandwich Per 1 serving : 444 Cal • 25.7g Carbs (3.5g Fiber) • 22.4g Fat • 33.7g Protein Prep 1 serving for Meal 2 on Day 2 Scaled to 1 serving 14 g Canola oil 1 half breast ( llet) Chicken breast (118 g) 1 leaf, large Lettuce (15 g) 15 g Light mayonnaise 2 slice Whole-wheat bread (56 g) Directions are for original recipe of 1 serving 1 Heat oil in a pan over medium-high heat. Add chicken and cook for 5-7 minutes per side until cooked through until no longer pink. Let cool and then cut into bit sized pieces. 2 Tear lettuce into smaller pieces and add to a bowl with the chicken. 3 Add mayonnaise to the chicken and lettuce and mix until combined. 4 Place lling between two slices of bread and enjoy! Chicken caesar salad Per 1 serving : 295 Cal • 6.2g Carbs (2.0g Fiber) • 15.8g Fat • 31.5g Protein Prep 1 serving for Meal 2 on Day 1 Scaled to 1 serving 94 g Lettuce 15 g Caesar salad dressing 9 g Olive oil 1 half breast ( llet) Chicken breast (118 g) 10 g Parmesan cheese Directions are for original recipe of 1 serving 1 Slice the raw chicken breast into strips and fry in a pan with olive oil. 2 Mix the roasted chicken, lettuce, dressing, and cheese in a bowl. 3 Eat it Chocolate Corn ake Cakes Per 1 serving : 92 Cal • 12.7g Carbs (0.6g Fiber) • 5.0g Fat • 0.7g Protein Prep 1 serving for Meal 4 on Day 1 Scaled to 1 serving 3.3 g Butter 5.3 g Maple syrups 7.6 g Semisweet chocolate 5.1 g Corn akes Directions are for original recipe of 15 serving 1 In a saucepan over low heat, combine the butter, golden syrup and chocolate. Cook and stir until butter and chocolate have melted and everything is well blended. Mix in the corn akes cereal. Drop by heaping spoonfuls onto waxed paper or a buttered baking sheet. Place in the refrigerator until set, about 15 minutes. Completely Green Smoothie Per 1 serving : 402 Cal • 51.0g Carbs (20.9g Fiber) • 18.3g Fat • 19.2g Protein Prep 1 serving for Snack on Day 3 Scaled to 1 serving 335 g Kale 30 g Spinach 1/2 fruit Avocados (100 g) 1 cucumber (8-1/4") Cucumber (301 g) 120 g Vinegar Directions are for original recipe of 1 serving 1 Take all the vegetables and rinse them 2 Put them in the cup or your blender 3 Add the apple cider vinergar. 4 Add water, just enough for the shake or smoothie to be achieved. Add more water to make it more watery and less water to have a thicker drink. 5 Cover the blender cup with its lid and blend until smooth and drinkable. 6 Pour in a cup and drink. Enjoy! Easy Grilled Chicken Per 1 serving : 208 Cal • 12.5g Carbs (2.9g Fiber) • 4.1g Fat • 28.9g Protein Prep 1 serving for Meal 4 on Day 3 Scaled to 1 serving 1/2 breast, bone and skin removed Chicken breast (118 g) 58 g Italian dressing 82 g Red bell pepper 1/4 large Zucchini (81 g) Directions are for original recipe of 4 serving 1 Place washed chicken breasts in large sealable bag. Add fat- free Italian dressing and close. Let marinate for 5 to 10 minutes. 2 Cut up peppers into big chunks, and zucchini into big slices. 3 Grill chicken and veggies over medium heat. Gluten Free 4-Ingredient Chocolate Chip Cookies Per 2 cookies (1 serving): 215 Cal • 21.4g Carbs (0g Fiber) • 13.3g Fat • 2.4g Protein Prep 1 cookies for Meal 4 on Day 2 Scaled to 1 cookies 12 g Gluten-Free Yellow Cake 3.1 g Vegetable oil 1/16 extra large Egg (3.1 g) 0.8 g Mini Chocolate Chips Directions are for original recipe of 36 cookies 1 Preheat oven to 350 degrees F. Line one or two baking sheets with parchment paper. 2 Mix all ingredients (excluding chocolate chips) in a bowl, either by hand or using a mixer. Then fold in the chocolate chips. Drop batter by tablespoons onto your prepared baking sheet(s). 3 Bake for 10-12 minutes or until bottoms and sides are golden brown. Transfer to a wire rack to cool completely. High Potassium Fruit Salad Per 1 serving : 62 Cal • 10.6g Carbs (1.3g Fiber) • 0.4g Fat • 5.2g Protein Prep 1 serving for Meal 1 on Day 2 Scaled to 1 serving 38 g Watermelon 40 g Melons 38 g Strawberries 42 g Nonfat greek yogurt Directions are for original recipe of 4 serving 1 Cut fruit into pieces, then fold in the yogurt. Muesli Per 1 serving : 349 Cal • 66.1g Carbs (10.4g Fiber) • 9.3g Fat • 10.8g Protein Prep 0.5 serving for Meal 1 on Day 3 Scaled to 1/2 serving 22 g Rolled oats 3.6 g Wheat germ 1.8 g Wheat bran 2.9 g Oat bran 9.1 g Raisins 3.7 g Walnuts 3.4 g Brown sugar 2 g Sun ower seed kernels Directions are for original recipe of 8 serving 1 In a large mixing bowl combine oats, wheat germ, wheat bran, oat bran, dried fruit, nuts, sugar, and seeds. Mix well. Store muesli in an airtight container. Poached Eggs Per 1 serving : 144 Cal • 0.7g Carbs (0g Fiber) • 9.5g Fat • 12.6g Protein Prep 1 serving for Meal 1 on Day 3 Scaled to 1 serving 2 large Egg (100 g) 5 g Vinegar (To taste, also helps the eggs stay together.) 4.5 g Salt (To taste) Directions are for original recipe of 1 serving 1 Add a small dash of vinegar and salt to a pan of steadily simmering water. 2 Crack eggs individually into a small cup. 3 Create a gentle whirlpool in the water to help the egg white wrap around the yolk. 4 Slowly tip the egg into the water, white rst. Leave to cook for three minutes. 5 Remove with a slotted spoon, cutting off any wispy edges using the edge of the spoon. Poached Eggs on Toast Per 1 serving : 219 Cal • 18.6g Carbs (0.9g Fiber) • 9.0g Fat • 14.8g Protein Prep 1 serving for Meal 1 on Day 2 Scaled to 1 serving 2 medium Egg (88 g) 1 slice, small Sourdough bread (29 g) 1 dash Salt (0.4 g) 1 dash Pepper (0.1 g) Directions are for original recipe of 1 serving 1 Bring water to a simmer in a small pot. 2 Stir the water and crack the egg into the centre. 3 Let simmer for 5 mins and remove from heat to rest another 2 mins. 4 Put bread in the toaster. Serve egg on toast with salt and pepper. Quick and Easy Chicken Salad Sandwich Per 1 serving : 248 Cal • 25.5g Carbs (4.9g Fiber) • 4.5g Fat • 27.2g Protein Prep 1 serving for Meal 2 on Day 3 Scaled to 1 serving 3.8 g Celery 15 g Onions (Yellow) 2.5 g Dijon mustard (Spicy Brown Mustard) 2.4 g Sour cream 2.5 g Plain yogurt 0.3 g Pepper 84 g Premium Chunk Chicken Breast 2 slice regular Multi-grain bread (52 g) 1 leaf outer Lettuce (28 g) Directions are for original recipe of 2 serving 1 In a bowl mix the celery, onion, mustard, sour cream, yogurt, and pepper. Mix in the chicken. 2 Spread half of the mixture on a slice of bread. Top with a lettuce leaf and then with another slice of bread. Repeat with the rest of the mixture to make a second sandwich. Enjoy! Rosemary Chickpeas Per 1 serving : 381 Cal • 37.4g Carbs (13.3g Fiber) • 20.6g Fat • 15.9g Protein Prep 1 serving for Meal 4 on Day 3 Scaled to 1 serving 240 g Chickpeas 18 g Almonds 6.8 g Olive oil 1/2 clove Garlic (1.5 g) 0.2 g Rosemary 1.3 g Chili powder Directions are for original recipe of 4 serving 1 Heat oil in a frying pan. Add almonds, crushed garlic, rosemary (a sprig or two fresh, 1 tsp or so dried) and chili powder or akes to taste, and fry for 1 minute. 2 Add drained chickpeas, fry till warmed through a slightly browned. Excellent side dish for steak or lamb Strawberry Smoothie Bowl Per 1 serving : 428 Cal • 71.4g Carbs (10.7g Fiber) • 10.2g Fat • 15.4g Protein Prep 1 serving for Meal 1 on Day 1 Scaled to 1 serving 9 medium (1-1/4" dia) Strawberries (108 g) 1/2 medium (7" to 7-7/8" long) Banana (Frozen) (59 g) 120 g Pure Almond Almondmilk 20 g Quick Quaker Oats 0.5 g Vanilla extract 15 berries Blueberries (20 g) 50 g Protein Crunchy Granola 4.7 g Sun ower seed kernels Directions are for original recipe of 2 serving 1 Purée 3/4 of the the strawberries, the banana, almond milk, oats, and vanilla. Pour into bowl. 2 Top with blueberries, granola, sun ower seeds, and remaining sliced strawberries. Enjoy! Tuna salad sandwich Per 1 sandwich (1 serving): 476 Cal • 34.3g Carbs (4.9g Fiber) • 15.9g Fat • 49.5g Protein Prep 1 sandwich for Meal 4 on Day 1 Scaled to 1 sandwich 1 can Tuna (165 g) 4.5 g Olive oil 75 g Cottage cheese 30 g Light mayonnaise 1/2 lemon yields Lemon juice (24 g) 0.5 g Dill weed 7.6 g Parsley 5 g Dijon mustard 1 stalk, medium (7-1/2" - 8" long) Celery (40 g) 2 slice Whole-wheat bread (56 g) 1/4 small Onions (18 g) Directions are for original recipe of 1 sandwich 1 Finely chop the parseley, celery, and onion. 2 Mix all of the ingredients. Serve on two pieces of bread or toast. Vanilla Greek Yogurt Per 6 oz (1 serving): 267 Cal • 12.0g Carbs (0.0g Fiber) • 17.0g Fat • 14.0g Protein Prep 6 oz for Snack on Day 1 Scaled to 6 oz 170 g Greek yogurt 7.1 g Honey 2.1 g Vanilla extract Directions are for original recipe of 6 oz 1 Add some plain greek yogurt (full fat variety) to a bowl, then stir in honey and a few drops of vanilla extract. Grocery List Vegetables Lettuce 2 3/4 cup shredded (129 g), Romaine or cos, raw Parsley 2 tbsp (7.6 g), Raw Celery 1 1/4 stalk, medium (7-1/2" - 8" long) (50 g), Raw Onions 1/3 medium (2-1/2" dia) (37 g), Raw Kale 5 cup, chopped (335 g), Raw Spinach 1 cup (30 g), Raw Cucumber 1 cucumber (8-1/4") (301 g), With peel, raw Red bell pepper 3/4 medium (approx 2-3/4" long, 2-1/2 dia.) (89 g), Sweet, raw Zucchini 1/2 medium (98 g), Summer squash, includes skin, raw Garlic 1/2 clove (1.5 g), Raw Fruits and Fruit Juices Strawberries 1 1/4 cup, whole (180 g), Raw Banana 1/2 medium (7" to 7-7/8" long) (59 g), Raw Blueberries 1/4 cup (37 g), Raw Lemon juice 1 2/3 tbsp (25 g), Raw Watermelon 1/4 cup, diced (38 g), Raw Melons 1/4 melon, medium (about 5" dia) (138 g), Cantaloupe, raw Blackberries 1 cup (144 g), Raw Lemons 1 fruit without seeds (108 g), Raw, with peel Raisins 1/4 cup (not packed) (36 g), Seedless Avocados 1/2 fruit (100 g), Raw, All commercial varieties Dairy Products Parmesan cheese 2 tbsp (10 g), Shredded Greek yogurt 3/4 cup (180 g), Plain, whole fat Butter 1/4 tbsp (3.55 g), Unsalted Cottage cheese 1/3 cup, (not packed) (75 g), Lowfat, 1% milkfat Egg 4 large (200 g), Whole, fresh eggs Nonfat greek yogurt 1 1/4 cup (300 g), Nonfat, plain Sour cream 1/4 cup (58 g), Cultured Plain yogurt 1/4 cup (8 oz) (61 g), Whole milk, 8 grams protein per 8 ounce Beverages Pure Almond Almondmilk 1/2 cup (120 g), Unsweetened Vanilla - Silk Poultry Products Chicken breast 3 half breast ( llet) (354 g), Broilers or fryers, meat only, raw Premium Chunk Chicken Breast 3 oz (84 g), Canned in Water - Kirkland Signature Seafood Tuna 6 oz (170 g), Fish, light, canned in water, drained solids Sockeye salmon 6 oz, boneless (170 g), Fish, raw Spices and Herbs Vanilla extract 1/4 tbsp (3.25 g), Dill weed 1/4 tbsp (0.775 g), Spices, dried Dijon mustard 1/2 tbsp (7.5 g), Grey poupon Salt 1/3 tbsp (6 g), Table Pepper 1/4 tbsp (1.6 g), Spices, black Garlic powder 1/3 tbsp (3.23 g), Spices Vinegar 2/3 cup (159 g), Distilled Rosemary 1/4 tbsp (0.425 g), Fresh Chili powder 1/4 tbsp (1.88 g), Spices Soy & Legumes Chickpeas 1 cup (240 g), (garbanzo beans, bengal gram), mature seeds, canned Nut and Seed Products Sun ower seed kernels 1 tbsp (8.8 g), Seeds, dry roasted, without salt Almonds 1/4 cup, whole (36 g), Nuts, raw Flaxseed 1/4 cup, whole (42 g), Seeds Walnuts 1/4 cup shelled (50 halves) (25 g), Nuts, english Breakfast Cereals Corn akes 1/4 cup (7 g), Cereals ready-to-eat, kellogg, corn akes Rolled oats 1/3 cup (27 g), Plain, dry oatmeal Baked Products Whole-wheat bread 6 slice (168 g), Commercially prepared Sourdough bread 1/2 slice, medium (30 g), French or vienna, Toasted Grains and Pasta Quick Quaker Oats 1/4 cup dry (20 g), The Quaker Oats, Co. Protein Crunchy Granola 1 1/2 cup (50 g), Nature Valley Rice Basmati 1/2 cup (45 g), Compliments Wheat germ 1/4 cup (29 g), Crude Wheat bran 1/4 cup (14 g), Crude Oat bran 1/4 cup (24 g), Raw Fats and Oils Caesar salad dressing 1/4 cup (60 g), Low calorie Olive oil 1 1/2 tbsp (20 g), Salad or cooking Light mayonnaise 3 tbsp (45 g), Salad dressing, light Canola oil 1 tbsp (14 g), Vegetable oil 1/4 tbsp (3.5 g), Natreon canola, high stability, non trans, high oleic (70%) Italian dressing 1/4 cup (58 g), Salad dressing, fat-free Sweets Honey 1/2 tbsp (10 g), Maple syrups 1/3 tbsp (6.7 g), Semisweet chocolate 1/4 cup chips (6 oz package) (42 g), Candies, made with butter Mini Chocolate Chips 1/4 serving (3.5 g), Nestle Brown sugar 1/4 cup unpacked (36 g), Uncategorized Gluten-Free Yellow Cake 1/4 pkg (14 g), Betty Crocker