3 Meals for More Fat Loss

Assorted Red and Green Apples 2120px

Image via Wikipedia

If fat loss is your goal, then check out these healthy meals guaranteed to help you lose more body fat.

1.Blueberry Cheesecake Breakfast

2. Fresh Tuna Salad

3. Apple Protein Shake

Blueberry Cheese Cake Breakfast

If you thought we meant the desert, then think again. My blueberry cheese cake style breakfast tastes awesome, is packed with protein for building and maintaining muscle as well as essential fats which help reduce cholesterol.  It’s a great low calorie mid morning snack that suits most nutritional needs, even those of vegetarians. With 361 calories, 28.5g of protein and 3.5g of dietary fiber this recipe is great for people trying to lose body fat and pack on muscle. This recipe is vegetarian friendly and is packed with cancer fighting antioxidants.

3/4 cup low fat Cottage Cheese
1/8 cup walnuts
1/4 cup blueberries
1 tablespoon ground flax seed
1 tablespoon honey

Fresh Tuna  Salad

Tuna is a great source of essential fats and can help reduce blood cholesterol levels.  This recipe also packs a load of protein at a whopping 33.6g. Maintaining and building muscle mass is essential to fat loss and protein is essential to muscle maintenance.  Add this tuna salad to lettuce and other greens for increased fiber for fat loss.

3 tablespoons lowfat yogurt
100g tuna
1/2 red bell pepper (chopped)
1 celery stalk (chopped)
1/4 cup onion (chopped)
1 Egg white (boiled & chopped)
Sea salt, Black Peppercorn, Garlic, Basil, Parsley

Apple Protein Shake

Apples pack a lot of fiber, especially insoluble fiber. They say an apple a day keeps the doctor away. Well not only will you clear your digestive tract which will help the body more readily pick up vital nutrients, but the addition of kiwi adds a great muscle building fat loss fruit to the mix.  Spinach is a great source of iron and calcium which are essential to muscle growth. This recipe packs 30g of protein and about 13g of fiber. Although the carbohydrate count is high, the fiber is higher than most meals and this high amount of fiber will slow digestion and minimize insulin response.  Timing your macro-nutrients is important so make sure to have this shake in the mid morning just before or after exercise.

2 apples
1 kiwi
2 tablespoons Lowfat Yogurt
1/2 cup spinach
1 tablespoon flax seed
1 teaspoon cinnamon
1 scoop protein powder (25g protein)
4 ounces iced green tea


About Rich Thurman III B.Sc, MA, CSCS, NSCA-CPT
Rich has a Bachelors of Science in Physiological Science from UCLA and a Masters of Sports Management from USF. He is certified by the National Strength & Conditioning Association, (NSCA) as a Personal Trainer (CPT) and Strength & Conditioning Specialist (CSCS). He is primary author of The Fitness Library and writes for various other publications, including the San Francisco Police Officer's Association. Rich is the founder of Xodus Fitness, which offers Fitness Consulting & Personal Training, Urban Body Transformation Bootcamps, Corporate Wellness. Rich also conducts Workshops and an annual lecture at the San Francisco State University Kinesiology Department. Please feel free to contact through any of the links below to inquire about professional services or opportunities.

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