According to the "Fat Burning Bible," any meal can be turned into a fat-burning jump-start for your metabolism. They key is combing macronutrient ratios that promote fat-burning and decrease fat storage by stabilizing insulin and blood sugar. The author Mackie Shilstone recommends 30 percent healthy fat, 30 percent lean protein, and 40 percent low-glycemic carbohydrates in each of five or six small meals spread evenly throughout the day. Think of the meal plan as breakfast, lunch, and dinner with two or three small snacks in between.
Oatmeal, Berries, Flax and Whey
Combine 1/2 cup of oatmeal with ground flaxseed or flax oil. Add 20g of whey protein powder, a handful of blueberries, raspberries or strawberries, and stevia extract to taste.
Eggs, Toast and Avocado
One whole egg and two egg whites scrambled can be topped with half an avocado, along with two slices of no-flour Ezekiel toast, made from healthy sprouted grains.
Cottage Cheese, Yogurt, Fruit and Nuts
Mix 1/2 cup of cottage cheese with the same amount of yogurt. Add fresh or frozen fruit, and grab a handful of almonds or sunflower seeds.
Chicken, Rice and Olive Oil
Saute a chicken breast in olive oil, to be served with brown rice and vegetables.
Protein Smoothie
Add 20g of whey or soy protein and 8 oz. of water. Throw in a frozen banana, two ice cubes and 1 tbsp. of peanut butter.
References
- The Fat Burning Bible, Mackie Shilstone, John Wiley & Sons Inc., 2005
- Xtreme Lean, Jonathan Lawson and Steve Holman, Ironman Publishing, 2008
- Combat the Fat - Jeff Anderson, CQC International LLC, 2009
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