Fat Burning Machine The 12 Week Diet Pdf
Mike Berland, author of "Become a Fat-Burning Machine: The 12-Week Diet," reveals his delicious, nutritious guide to weight-loss success — six meals a day, seven days a week.
Through Wednesday, The Post is exclusively publishing details of "Become a Fat-Burning Machine: The 12-Week Diet" by Mike Berland. Read Berland's story here.
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1. Monday
Breakfast✦ 2 eggs, scrambled with 1 oz. cheese (such as cheddar, Swiss, feta, Gruyere), and ½ sliced tomato in 1 tbsp. oil
✦ Coffee or tea
✦ 1 cup baby carrots with 2 tbsp. hummus or Greek yogurtSnack
✦1 cup baby carrots with 2 tbsp. hummus or Greek yogurt
Lunch
✦ ½ turkey sandwich on whole grain bread
✦ 1 cup vegetable soupSnack
✦ ½ cup mixed raw nuts
Dinner
✦ 6-8 oz. any type grilled or baked fish
✦ Steamed or grilled broccoli
✦ ½ cup cooked white or brown riceSnack
✦ Sugar-free Jell-O or ice pop
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2. Tuesday
Breakfast✦ 1 cup oatmeal
✦ 6 oz. milk
✦ 1 tsp. cinnamon
✦ Coffee or teaSnack
✦ 1 oz. string cheese
✦ 1 appleLunch
✦ 3 oz. canned tuna mixed with 1 tbsp. mayonnaise
✦ Lettuce and tomato slices
✦ 4 rye crackers, such as Ryvita CrispbreadSnack
✦ Celery and carrots with 2 tbsp. blue cheese dip
Dinner
✦ Coconut Chicken Curry
✦ ½ baked yam
✦ Mixed green saladSnack
✦ ½ cup Greek yogurt
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3. Wednesday
Breakfast
✦ 2 pan-fried sausages
✦ 1 slice whole grain toast with 1 tbsp. butter
✦ 6 oz. tomato juice
✦ Coffee or teaSnack
✦ 1 pear
✦ 6 oz. glass of milk (1 percent, 2 percent or whole)Lunch
✦ Spinach salad with 1 hard-boiled egg, crumbled goat cheese, 4 oz. sliced chicken breast with 2 tbsp. dressing on the side
Snack
✦ ½ cup cottage cheese sprinkled with cinnamon
Dinner
✦ 6-8 oz. broiled or grilled lamb chops
✦ Green salad with feta cheese, olives, tomatoes and cucumbers
✦ 2 tbsp. dressing on the sideSnack
✦ Herbal tea
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4. Thursday
Breakfast✦ 1 cup high-fiber cereal
✦ 6 oz. milk
✦ ¼ cantaloupe or ½ grapefruit
✦ Coffee or teaSnack
✦ 2 hard-boiled eggs
Lunch
✦ 6 oz. grilled or pan fried hamburger patty with tomato, lettuce, onion, pickle and mustard
Snack
✦ Handful of raw nuts
Dinner
✦ Salmon a la Marcela
Snack
✦ ½ cup mixed raw nuts such as cashews, pecans and walnuts
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5. Friday
Breakfast
✦ 2 eggs, scrambled
✦ 1 slice Canadian bacon
✦ 1 slice whole wheat toast with 1 tbsp. butter
✦ Coffee or teaSnack
✦ Celery sticks with 2 tbsp. natural peanut butter
Lunch
✦ Asian stir-fry with 6 oz. chicken, shrimp or pork and mixed sweet peppers in 2 tbsp. olive oil
✦ ½ cup cooked brown riceSnack
✦ ½ cup Greek yogurt
Dinner
✦ ½ baked turkey breast
✦ Mixed green salad with 2 tbsp. dressing on the side
✦ 1 yam, cooked and pureedSnack
✦ 1 apple
✦ 1 oz. hard cheese, e.g., cheddar, Gouda, Swiss -
6. Saturday
Breakfast✦ 1 cup Greek yogurt
✦ 1 cup high-fiber cereal
✦ ½ cup mixed berries
✦ Coffee or teaSnack
✦ ½ cup roasted or raw almonds
✦ 6 oz. glass of milk (1 percent, 2 percent or whole)Lunch
✦ 1 cup chicken broth
✦ ½ ham and cheese sandwich on whole wheat bread with mustardSnack
✦ 1 oz. cheese (such as cheddar, feta, Gruyere or Swiss)
✦ 4 rye crackersDinner
✦ 6-8 oz. skirt steak
✦ Steamed spinach
✦ Steamed Brussels sprouts served with 1 tbsp. butterSnack
✦ Sugar-free Jell-O or ice pop
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7. Sunday
Breakfast✦ 1 cup oatmeal
✦ 6 oz. milk
✦ ½ cup mixed berries
✦ Coffee or teaSnack
✦ ½ avocado
✦ ½ cup cottage cheeseLunch
✦ 2 lettuce wraps with 1 slice each of deli turkey, ham and cheese
Snack
✦ Carrot slices with 2 tbsp. natural peanut butter
Dinner
✦ ½ rotisserie or baked chicken breast
✦ Zucchini "Pasta"Snack
✦ Cucumber slices with 3 tbsp. blue cheese dip or hummus
Fat Burning Machine The 12 Week Diet Pdf
Source: https://nypost.com/2016/01/05/the-7-day-meal-plan-you-need-to-burn-fat/
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