Day 2 through 6 of the Fat Burning Express Diet. You Can Do This!

Sep 21 15:42 2012 Michelle Cotten Print This Article

I wanted to chronicle each day of the Fat Burning Express Diet.

I said in the previous post that I would post the foods each day.

But then life got in the way and I didn't post at the end of each day. But I did follow and still am following the diet. I decided it would be easier to just write a blog post and put the remaining 5 days of the diet on here all at once and so that is what I did.

Good luck for all of you who commit to this. It's so easy and you won't be hungry! I promise. Contact me with any questions.

Remember: Day 1 is on the previous post.

Day 2

Breakfast

Banana Smoothie

1 scoop Chocolate Shakeology or Beachbody Whey Protein Powder (choc. or vanilla)

1/2 medium banana

8 oz. water,Guest Posting soy milk or skim milk, almond or coconut milk to add to the Shakeology or Protein Powder

Mix in blender with a scoop of ice

AM Snack

Roast Beef and Swiss Snack

4 oz. lean deli-sliced roast beef

1 oz. low-fat Swiss cheese slices

Dab of mustard (yellow, who grain, Dijon)

Layer and roll together then nibble.

Lunch

Tuna Garden Salad

1 cup romaine lettuce

1/4 cup arugula

1/2 cup chopped broccoli

1/2 cup chopped cauliflower

1 Tbsp. red wine vinaigrette (or equivalent noncreamy dressing-no ranch, blue cheese, etc.)

4 oz. water-packed white tuna, drained and flaked

PM Snack

Quick Nut Snack

15-20 raw walnut halves or almonds

Dinner

Quick and Tasty Chicken

4 oz. skinless, boneless chicken breast

2 cloves garlic

1 tsp. chopped rosemary

Cooking spray

2 cups burssels sprouts

Salt and pepper to taste

Seasoning blend of choice

Preheat oven to 375F. Lightly mist a large piece of aluminum foil with cooking spray. Assemble chicken, garlic, rosemary, salt and pepper in the center and wrap tightly into a pouch. Cook for 20 minutes or until cooked through.

Place brussels sprouts in a pot of boiling water and cook until tender. Drain and sprinkle with seasoning, such as Mrs. Dash, Lawry's or Emeril's Essence.

Day 3

Breakfast

Feta, Mushroom and Spinach Omelet

3 egg whites, beaten

1 whole egg, beaten

1 cup spinach

1/2 cup sauteed sliced mushrooms

1 oz. low-fat feta cheese crumbles

Cooking spray

AM Snack

Little Shake Snack

1 scoop Shakeology or Beachbody Whey Protein Powder

8 oz. water, light soy milk, skim milk, light almond or coconut milk

Mix in blender. Enjoy.

Lunch

Grilled Shrimp Salad

1 cup mixed spring lettuce

1/4 cup sliced cucumber

1/2 cup sliced bell pepper

1/2 cup sliced carrots

1 Tbsp. red wine vinaigrette (or equivalent noncreamy dressing-no ranch, blue cheese, etc.)

4 oz. peeled, deveined shrimp

Grill seasoning of choice

1 lime

Preheat grill or grill pan. Squeeze lime over shrimp and season with grill seasoning. Cook shrimp 3 minutes or until done. Toss salad with vinaigrette and add shrimp.

PM Snack

Quick Nut Snack

15-20 raw walnut halves or almonds

Dinner

Seared Tuna Steak

4 oz. tuna steak

2 Tbsp. soy sauce

1 Tbsp. chopped scallions

Cooking spray

2 cups bok choy

Salt and pepper to taste

Preheat skillet, lightly mist with cooking spray and cook tuna approx. 2 minutes per side or to your desired doneness. Steam bok choy, then serve with tuna and sprinkle both with soy sauce and scallions.

Day 4

Breakfast

Berry Energy Smoothie

1 scoop Greenberry or Strawberry Shakeology or Beachbody Whey Protein Powder (vanilla)

3/4 cups mixed berries (blackberries, boysenberries, blueberries, etc.)

8 oz water, light soy milk, skim milk, light almond or coconut milk

Mix in blender with a scoop of ice.

AM Snack

Turkey and Swiss

5 oz. roasted deli turkey breast slices

1 oz. low-fat Swiss cheese slices

Dab of mustard (yellow, whole grain, Dijon)

Layer and roll together then nibble.

Lunch

Deli Salad

1 cup romaine lettuce

3/4 cup chopped celery

1/2 cup chopped mushrooms

1/2 cup chopped broccoli

1 Tbsp. balsamic vinaigrette (or equivalent noncreamy dressing-no ranch, blue cheese, etc.)

4 oz. sliced lean deli meat of your choice

Toss salad and dig in.

PM Snack

Quick Nut Snack

15-20 raw walnut halves or almonds

Dinner

Marinated Steak and Super Greens

4 oz. lean beef steak (hanger, skirt, sirloin)

2 Tbsp. vinegar (any kind but balsamic)

1 Tbsp. olive oil

1 Tbsp. chopped fresh garlic

Cooking spray

2 cups Swiss chard greens, rinsed and chopped

Salt and pepper to tast

Preheat grill or grill pan. Place steak in plastic storage bag, add garlic, vinegar and oil and marinate. Lightly mist grill with cooking spray and cook steak approx. 5 minutes per side or to desired doneness. Steam chard and serve with steak.

Day 5

Breakfast

Strawberry Banana Smoothie

1 scoop Greenberry or Strawberry Shakeology or Beachbody Whey Protein Powder

1/4 medium banana

1/2 cup sliced fresh strawberries

8 oz. water, light soy milk, skim milk, light coconut or almond milk

1 Tsbp. flaxseed oil (optional)

Mix in blender with a scoop of ice.

AM Snack

Cottage Cheese or Yogurt and Rapsberries

5 oz. low-fat cottage cheese or plain fat-free yogurt

1 cup raspberries

Lunch

Chopped Chicken Salad

1 cup mixed baby greens

1/4 cup chopped celery

1/2 cup diced red bell pepper

1/2 cup green beans

1 Tbsp. red wine vinaigrette (or equivalent noncreamy dressing-no ranch, blue cheese, etc.)

4 oz. chopped chicken breast

Toss salad and dig in!

PM Snack

Quick Nut Snack

15-20 raw walnut halves or almonds

Dinner

Chicken Dijon

4 oz. chicken breast

2 Tbsp. Dijon mustard

Cooking spray

2 cups asparagus

Salt and pepper to taste

Preheat oven to 375 F. Lightly mist a large piece of aluminum foil with cooking spray, place chicken in the center, brush with mustard and wrap tightly into a pouch. Cook for 20 minutes or until cooked through. Steam asparagus and serve with chicken.

Day 6

Breakfast

Mushroom, Cheese and Spinach Omelet

3 egg whites and 1 whole egg (beaten)

1 cup chopped spinach

1/2 cup sliced mushrooms

1 oz. low-fat cheddar cheese

Cook in pan lightly misted with cooking spray.

AM Snack

Cottage Cheese or Yogurt and Blueberries

5 oz. Cottage Cheese or Yogurt (plain and fat-free)

1 cup blueberries

Lunch

Tasty Tuna Salad

1 cup mixed baby greens

1/4 cup diced cucumber

1/2 cup chopped broccoli

1/2 cup chopped cauliflower

1 Tbsp. light vinaigrette ( or equivalent noncreamy dressing-no ranch, blue cheese, etc.)

4 oz. water-packed tuna, drained and flaked

PM Snack

Little Shake Snack

1 scoop Greenberry Shakeology, Strawberry Shakeology or Chocolate Shakeology or 1 scoop Beachbody Whey Protein Powder

8 oz. light soy milk, skim milk, light almond or coconut milk

Mix in blender. Enjoy!

Dinner

Lemon Chicken

4 oz. chicken breast

2 Tbsp. lemon juice

2 Tbsp. chopped scallions

Cooking spray

2 cups spinach

Salt and pepper to taste

Preheat oven to 375F. Lightly mist large piece of aluminum foil with cooking spray, pile spinach in the center and sprinkle with scallions. Place chicken in the center of spinach and drizzle lemon juice over all. Wrap tightly into a pouch. Cook for 20 minutes or until chicken is cooked through.

Good luck! Also, keep in mind that this is a 6-day express diet. After 6 days you'll need to add a variety of more complex carbohydrates and fruits. These are energy foods. The leaner you get you'll start to burn more calories so you'll need more of these energy foods for proper fueling.

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About Article Author

Michelle Cotten
Michelle Cotten

Michelle Cotten is an Independent Beach Body Coach and fitness expert... Authorized coach and retailer of P90X and Shakeology at 

http://michellecottenfitness.com

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