21 Days to Ignite your fat burning metabolism.....

This 3 week plan has been extracted, modified and updated from Turn Up the Heat  (Plume, 2003) by nutritionist, Philip L. Goglia, Ph.D., founder of Performance Fitness Concepts in Santa Monica, CA. 

The meals are structured to ensure metabolic burn throughout the day.  The earliest meals contain clean, complex carbs which are needed to sustain energy levels throughout the day.  The latter meals replace these with high water content vegetables containing fiber, which is filling, promotes transit time in the digestive tract during the evening hours and reduces the amount of food borne fat absorbed by the body.


Week ONE

Meal 1
1/2 cup cooked oatmeal (steel cut preferred) made with water (or substitute with a protein shake with fresh berries)
5 unsalted walnuts
1 small orange or 1/2 grapefruit

Meal 2
1 small apple

Meal 3
1/2 cup brown rice
4 oz chicken or fish grilled
1 cut steamed or grilled summer squash

Meal 4
2 cups celery
1Tbsp natural almond butter

Meal 5
6 oz grilled fish
1 cup zucchini, grilled or steamed or 1 cup asparagus, grilled or steamed
3 cups salad, (greens, cucumbers, tomatoes) seasoned with lemon pepper and lemon juice

Meal 6 
protein shake

Pick one snack option during the day during weeks 1 and 2:  12 raw almonds (85 calories), 1 TBSP almond butter (100 calories), 1 med fruit, any kind (60-100 calories), 1 hard boiled egg (78 calories), 1/4 avacado (65 calories), 1 jar of fruit baby food (75 calories), 1/2 cup unsweetened applesauce with 1/2 shredded wheat biscuit (90 calories)

Calories:   1200 (without snacks)
Fats: 33 grams
Carbs: 110
Protein: 110