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6 Week Weight Loss Nutrition Plan

By August 1, 2016December 2nd, 2023No Comments

The most important aspect of weight loss is learning how to fuel your body properly. A healthy, well-rounded diet will boost your metabolism and give you the energy you need to power your workouts! It is also important not to think of this plan as a short term diet, it is a lifestyle change! It is about finding nutritious, well balanced changes that are attainable and sustainable for your everyday life long-term. Below is a sample of my 6 week diet plan. Remember these are suggestions, this plan does not fit all diets!



Option 1: 2 eggs, or 3 egg white omelet w/ any veggies you’d like (i.e. spinach, peppers, onions, broccoli) no cheese, add unsweetened almond milk and pepper to enhance flavor.

#FitnessFixer Option 2: Plain Quaker oatmeal (steel cut oat or old fashioned oats, 1/4 cup dry) additions: cinnamon, spoonful of peanut butter, any fruit (blueberries, strawberries, and bananas) pinch of honey, etc.

Option 3: Smoothies-

-use unsweetened almond milk as the base

-add 1 scoop of vanilla or chocolate protein powder (Your Favorite)

-additions: strawberry & banana (any fruit), nuts, flax seeds, PB2, cinnamon, ice, etc.

*Alternate between these breakfast options throughout the week.

Lunch: 4 oz. Grilled Chicken or Salmon

Option 1: Salad- NO cheese, No croutons, spinach or lettuce, chicken breast/salmon seasoned how you like (no salt), tons of varied veggies, low calorie dressings (no ranch, balsamic vinaigrette, light Italian, olive oil and vinegar)

Option 2: Healthy wrap- either flax seed wrap or Fiber One 80 calorie wraps, sliced chicken breast or salmon, avocado or guacamole or hummus spread, veggies, lettuce & tomato etc., season to taste (no salt)

Option 3: Plain with sides- seasoned chicken breast or salmon, 1 cup veggie of your choice and ½ cup healthy carb (sweet potato, brown rice, and quinoa)

*Alternate between these options throughout the week


4 turkey meatballs or 4oz lean ground turkey

Option 1: put over a salad (follow salad guidelines above)

Options 2: Turkey with tons of vegetables (edamame and chickpeas, peppers and onions, etc.)

Option 3: put over half a cup of whole wheat pasta with homemade sauce (crushed tomato, pepper, basil garlic powder, no salt)

Option 4: 1 tbsp. barbecue sauce on meatballs or ground turkey on top of half a cup mashed sweet potato

Hearty snacks:

*Perfect for in between meals

-baby carrots, broccoli, or sliced bell pepper with 1/3 cup hummus

-sliced fruit- bananas, apples, etc. with one tbsp. of organic peanut butter

-protein bars (pure protein, Quest bars (The new ones without sugar) etc.

-air popped popcorn (Skinny Pop or Boom Chicka Pop, homemade)

-Dannon Light and Fit Greek yogurt 80 calories or other Greek yogurt (sugar under 10g)



Option 1: Egg and Turkey Bacon frittata with half a cup of grapes (or other fruit)

Option 2: 3 ingredient protein pancakes: 1 small banana, 1 egg, 1 scoop vanilla protein powder, ground oatmeal…mix

Option 3: Ezekiel English muffin with 1 tbsp. nut butter (peanut, almond, etc.)


Grilled Chicken (1 boneless breast)

Option 1: Garlic Lime Chicken Fajita with ½ cup black bean brown rice

Option 2: Southwest Chicken Salad- No croutons, leafy greens, chicken breast seasoned (use chipotle powder to give it a southern kick, no salt), black beans, corn, veggies, and low calorie dressings (no ranch, balsamic vinaigrette, light Italian, olive oil and vinegar)

Option 3: grilled chicken breast, homemade sweet potato chips (half a small potato, thinly sliced and baked), and 1 cup grilled zucchini (or other veggie)

*Alternate between these options throughout the week


3 to 4oz lean steak tips or shrimp

Option 1: Grilled beef or shrimp skewers with diced vegetables and fruit (i.e. pineapple, orange, onions, zucchini, onions, peppers) served with ½ cup quinoa

Option 2: -lean beef tips or shrimp with oven roasted vegetables (zucchini, squash, and carrots) and ½ cup diced red skin potatoes

*Alternate between these options throughout the week, and don’t forget to incorporate 1 cheat meal on the weekend!

Hearty Snacks:

-1 cup red seedless grapes, palm sized portion of unsalted nuts (almonds, walnuts, etc.)

-1 cup cottage cheese with ¼ cup sliced fruit of choice

-half a banana and 1 tbsp. natural almond butter butter

-all natural baked veggie chips (kale chips, sweet potato chips)



Option 1: 2 eggs (scramble, over easy, sunny side up, etc.) with 1 piece of whole wheat or Ezekiel toast.

Option 2: Smoothie: almond milk, banana & peanut butter, coconut & pineapple, cinnamon and vanilla, protein powder, ice, flax seeds.

Option 3: fruit and yogurt parfait: Dannon light & fit 80 calorie yogurt, ¼ cup sliced fruit (strawberries, blueberries, banana), ¼ cup dry oatmeal, cinnamon, vanilla extract.


Option 1: Lemon pepper grilled chicken with asparagus or green beans and edamame

Option 2: Teriyaki chicken sandwich on Ezekiel or whole grain bread

Option 3: Grilled chicken salad: Salad- NO cheese, No croutons, spinach or lettuce, chicken breast/salmon seasoned how you like (no salt), tons of varied veggies, low calorie dressings (no ranch, balsamic vinaigrette, light Italian, olive oil and vinegar)


Option 1: Stuffed peppers: green or red bell pepper, lean ground turkey, quinoa, corn, veggies.

Option 2: lean ground turkey in homemade tomato sauce over 1 cup spaghetti squash with grape or sun-dried tomatoes.

Hearty Snacks:

-apple or pear slices with almond butter (1 tbsp)

-Krave brand turkey jerky packs

-Arctic Zero brand ice-cream



Option 1: healthy breakfast bowl (eggs, veggies, turkey bacon)

Option 2: spinach and turkey bacon egg white omelet with 1 slice of whole wheat toast.

Option 3: Pumpkin pie yogurt parfait (pumpkin puree, plain Greek yogurt, ¼ cup granola)


Option 1: Homemade chicken nuggets (whole wheat or organic panko bread crumbs, baked) with corn on the cob, or ½ cup corn (no salt)

Option 2: sun-dried tomato and mozzarella tuna (or chicken) wrap (small sprinkle of reduced fat shredded mozzarella, spinach, sun-dried tomato, basil)

Option 3: balsamic tuna (or chicken) salad sandwich (Rice, Milett or gluten free Udi’s or Ezekiel bread, balsamic dressing


Option 1: Seared scallops with white beans and spinach

Option 2: grilled fish or shrimp tacos (Gluten free or spinach tortillas)

Option 3: left over chicken in homemade pesto sauce (basil, olive oil. Garlic, pepper, pine nuts) over ½ cup whole wheat pasta or 1 cup spaghetti squash with sautéed zucchini

Option 4: Oriental salad with scallops or fish of choice (mandarin oranges, crispy noodles, fresh greens, walnuts, orange vinaigrette)


-unsalted mixed nuts (1/3 cup)

-nut butter boat (celery, 2 tbsp. favorite nut butter, raisins)

-1/2 cup edamame

-Blueberry flax microwave muffins (Mix 1/4 cup quick-cooking oats, 1/4 cup fresh or frozen blueberries, 1 teaspoon of baking powder, 2 tablespoons ground flax, 2 teaspoons of cinnamon, 1 teaspoon of olive oil, 2 egg whites, and a sprinkle of coconut sugar (or other natural sweetener, cook for 50 seconds)



Option 1: veggie egg white omelet – 1 egg, 2 to 3 egg whites, veggies of your choice (mushroom, peppers, broccoli, spinach, etc.), 1 tbsp. unsweetened almond milk, pepper.

Option 2: cinnamon raisin French toast- 2 slices cinnamon raisin Ezekiel bread, 2 eggs whites, 2 tbsp. unsweetened almond milk, cinnamon

Option 3: banana protein bread (see recipe)


Lean Turkey Burger

Option 1: burger in a pita flatbread with any toppings and condiments (lettuce, tomato, ketchup, spicy brown mustard, pepper, pickles, avocado, NO cheese, No mayonnaise) served with steamed

Option 2: burger chopped over cranberry walnut salad with raspberry vinaigrette (2 tbsp.)

Option 3: turkey and avocado skewers served with cucumber salad (sliced cucumbers, dill, 1 tbsp. olive oil, 1bsp vinegar, 1 tbsp. Italian dressing)


Option 1: Veggie burger on pita flatbread with avocado spread served with ½ cup black beans and corn.

Option 2: Spinach artichoke dip stuffed squash (spaghetti squash, 2 cups spinach, 4 artichoke hearts, and ½ cup plain Greek yogurt) with 4 oz. grilled chicken

Option 3: Baked chicken parmesan over 1 cup spaghetti squash



-homemade energy bites (3 per serving, see recipes)

-hard-boiled egg

-reduced-fat string cheese

-small smoothie

-piece of fruit (apple, pear, orange, etc.)



Option 1: protein banana bread (see recipe)

Option 2: steel cut oats with additives (¼ cup oatmeal dry with PB2, chocolate protein powder, ¼ cup fruit, honey, cinnamon, vanilla extract, etc.)

Option 3: 2 eggs over easy on top of avocado spread over whole wheat toast

Option 4: breakfast burrito- whole wheat or flax seed wrap, 2 scrambled eggs, peppers, onions, seasonings (no salt).


Option 1: Strawberry pecan grilled chicken or fish salad

Option 2: sweet and sour chicken or fish (tilapia, salmon, etc.) either in a stir fry or with grilled vegetables

Option 3: Lime and curry chicken or fish sandwich (on pita)


Option 1: Pork tenderloin with cinnamon apples, served with steamed broccoli or corn.

Option 2: BBQ pork tenderloin with roasted sweet potato and kale salad

Option 3: top sirloin or pork tenderloin stir fry (meat, brown rice, veggies, salt free spices, and 1 tbsp. low sodium teriyaki sauce)

Option 4: Teriyaki top sirloin with sweet potatoes and peas


-half a protein bar (Quest bar, pure protein)

-dried edamame (1/4 cup)

-almonds, Cashews (1/4 cup, unsalted)

#DaveParise #FitnessFixer

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