Here's A Diet Menu To Help You Burn Fat And Get Rid Of Those Love Handles

The following free diet menu plan is meant to give you an idea of what you need to eat in order to lose weight and burn off those love handles. Remember, this diet menu is meant to give you an example of what to eat.

Menu 1

Meal 1

• Protein powder shake with 1 tbsp of flax seed oil. One scoop of protein mixed with fat free or skim milk;
• ½ cup of strawberries;
• 1 tbsp of oat bran

You can usually get a good protein powder at your local health food stores. I suggest you try and get a fast acting protein such as whey powder. Optimum Nutrition is a popular brand and is quite good. Simply add the skim milk, protein powder, oat bran, and strawberries to a blender and mix.

Meal 2

• 3 oz of cooked ham with one pack of instant oatmeal;
• 2 glasses of water

Meal 3

• 3 oz of lean roast beef slices and 1 slice of low fat cheese;
• 2 slices of whole wheat bread;
• ½ cup of low fat cottage cheese;
• 2 glasses of water

Meal 4

• 3 tbsp of mixed nuts;
• 3 tbsp of dried fruit;
• ½ cup of fat free yogurt

Meal 5

• ½ cup of cooked brown rice;
• 1 cup of mixed vegetables;
• 3 oz of grilled chicken breast;
• 1 tsp of olive oil;
• 2 glasses of water

I simply add a bit of Mrs. Dashes all season mix to the chicken and cooked in a pan with the olive oil. Remember, to cook the rice first and set aside while your cooking the chicken. For the vegetables, I use Green Giants mixed vegetables.

Meal 6

• ½ cup of fat free frozen yogurt;
• ½ cup of strawberries;

Menu 2

Meal 1

• Protein powder shake with 1 tbsp of flax seed oil. One scoop of protein mixed with fat free or skim milk;
• ½ cup of strawberries;
• 1 tbsp of oat bran

You can usually get a good protein powder at your local health food stores. I suggest you try and get a fast acting protein such as whey powder. Optimum Nutrition is a popular brand and is quite good. Simply add the skim milk, protein powder, oat bran, and strawberries to a blender and mix.

Meal 2

• ½ cup of fat free pudding topped with ½ sliced banana;
• 2 tsp chopped nuts;
• 2 glasses of water

Meal 3

• 1 large whole wheat tortilla;
• ½ cup of fat free refried beans;
• ½ cup of fat free shredded cheese;
• ½ cup of lettuce;
• 2 tbsp of sliced green onions;
• 2 tbsp of low fat sour cream;
• 2 tbsp of salsa;
• 2 cups of water

Add beans, cheese, onions, and lettuce to the tortilla and roll up. Top off with sour cream and salsa.

Meal 4

• ½ cup of cottage cheese;
• ½ can of mandarins;
• 1 cup of water

Mix mandarins with cottage cheese.

Meal 5

• 4 oz lake trout;
• 1 small baked potato;
• 1 tbsp of fat free sour cream;
• 1 cup of cooked asparagus;
• 1 tbsp of onion;
• 1 tsp of grated Parmesan cheese;
• dash of lemon juice;
• 1 cup of broccoli;
• 1 cup of water

Preheat oven to 350 degrees. Wash trout and lay on a slice of tinfoil. Add lemon and sprinkle cheese over trout. Add pepper and wrap trout in the tinfoil. Place trout on a cooking tray and put into over for 20-30 minutes. Cut broccoli into bite sized pieces and wash. Put broccoli into a small cooking pot along with garlic and 1/4 cup of cold water. Heat until the water boils and reduce heat and simmer cover for 5-8 minutes. Serve trout, broccoli

Meal 6

• 1 slice of whole grain toast spread with 1 tbsp peanut butter;
• ½ banana;

Menu 3

Meal 1

• Protein powder shake with 1 tbsp of flax seed oil. One scoop of protein mixed with fat free or skim milk;
• ½ cup of strawberries;
• 1 tbsp of oat bran

You can usually get a good protein powder at your local health food stores. I suggest you try and get a fast acting protein such as whey powder. Optimum Nutrition is a popular brand and is quite good. Simply add the skim milk, protein powder, oat bran, and strawberries to a blender and mix.

Meal 2

• ½ cup fat free yogurt;
• 1 apple;

Meal 3

• 1 can water packed tuna (Not vegetable oil);
• ½ tsp of parsley;
• Dash of lemon juice;
• 2 tbsp of low fat mayo;
• ½ whole wheat pita;
• 1 celery stalk, chopped;
• 1 cup of low fat yogurt;
• 1 cup of water

Mix tuna, celery, lemon juice, and mayo. Stir until the mixture is smooth and creamy. Top with parsley. Spread the mixture onto pita and serve with yogurt and water.

Meal 4

• ½ cup of fat free pudding topped with ½ sliced banana;
• 2 tsp chopped nuts;
• 2 glasses of water

Meal 5

• 2 tbsp fat free mayo;
• 1 ½ tbsp mustard;
• 1 medium red apple- cut into strips;
• ½ tsp lemon juice;
• 2 whole wheat tortillas- large;
• 4 romaine lettuce leaves;
• 4 oz turkey breast-sliced;
• 2 thin green onions or chives;
• 1/4 cup grated carrot;
• 1 cup of water

Combine mayonnaise and mustard. In a small bowl, toss apple with lemon juice. Spread a generous tbsp mayo mixture over each tortilla, layer a lettuce leaf and 2 oz turkey on top. Place 1 green onion 2 tbsp grated carrot and one quarter on apple strips at one end of tortilla. Roll up, jelly roll fashion secure with wooden pick, if necessary.

Meal 6

• ½ cup low fat cottage cheese;
• 1 apple.

Remember, this 3 day menus is meant to give you an idea of what you need to eat in order to get rid of those love handles. What you will have to do is decide on a menu that is good for you and contains a variety of foods with plenty of well balanced nutrients.

All the best,

Blake






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