Is it possible to eat healthy, enjoy your food, feel satisfied AND lose weight?  YES it is, and I will show you how to get started.

These are simple, quick and healthy meals that are delicious and satisfying. Following these plans will help you get rid of that unwanted weight while helping you become healthy and happier!



The best type of breakfast that burns fat and keeps you feeling satisfied until lunchtime is a breakfast that includes a good portion of protein, plus healthy fats. Scientific studies show breakfast that includes protein and fat will help weight loss better than a breakfast of carbohydrates or skipping breakfast altogether.

Just choose from these two groups everyday:

  • Good protein choices include organic, free range eggs, natural (nitrate/nitrite free) bacon or sausage, fish, cottage cheese (always the full fat kind), unprocessed cheese, nuts, or nut butters as your protein and fat sources.
  • Include healthy carbs such as fruit, veggies, potatoes or gluten free whole grain toast. 

Sample Breakfasts-

Smoked salmon, lettuce and tomato.

Veggie egg scramble (your choice of veggies, saute in pan, add eggs, and scramble) pan cooked potatoes (use potatoes left over from dinner and just cook in pan with a little butter).

4 slices of raw grass fed cheese and a sliced apple.

Sliced apple and pear dipped in almond butter.

2 soft or hard boiled eggs, fresh strawberries and handful of almonds.



Lunch can be just as simple. Always have protein and a healthy, low glycemic carb choice such as veggies. An easy way to get your protein is to use leftovers from the night before. Then just add a salad or some chopped up veggies. Voila! Yummy satisfying lunch. No meat to use? Turkey from the deli (be sure to get the all natural kind) or a couple of hardboiled eggs are great choices too.

Sample Lunches

Leftover chicken cut up on a green salad with olive oil and balsamic vinegar dressing.

Baked fish with cut up carrots, celery, radishes and sweet red peppers.

Hard boiled eggs, hummus and cucumber slices for dipping.

Turkey 'sandwich' rollup with lettuce, avocado and tomato. Just roll turkey, tomato and avocado in green or red leaf lettuce.

Leftover chicken legs with ½ sweet potato and broccoli.



Most of us usually have a little more time to prepare for dinner. Use quick and easy recipes that only use a few ingredients. Always include a good serving of protein, veggies, and healthy carbs. You do not need to include a starchy food for dinners. Healthy carbs can be any kind of vegetable, fruit, potatoes, brown rice or quinoa.

Add some spices to make the food tasty and increase the nutrient content. Spices high in antioxidants include: turmeric (in curry powder), red pepper flakes, cinnamon, cumin, rosemary, basil and oregano.


Sample Dinners

Grilled salmon filet, steamed spaghetti squash and butter, steamed broccoli with butter and lemon juice.

Teriyaki chicken, steamed green beans, and boiled red potatoes.

Grass fed beef hamburger, (no bun), avocado, tomato and red onion, and tossed green salad.

Dinner salad with hard boiled eggs, chopped baked chicken (if in a hurry, pick up a baked chicken from the store), raw Amish cheese, tomato, bacon, and baby greens. Add olive oil and lemon juice for dressing.

Vegetable omelet with sauteed mushrooms, onion, red or green pepper, smoked salmon and cheese.



Don't go so long you are starving. If you are hungry, you have a much harder time saying "no" to those junky snack foods. Keep some healthy snacks handy to provide your body with healthy nutrition and keep your blood sugar stable.


Snack Ideas

2 Tbsp almond butter on ½ apple, or a couple slices of Amish cheese with apple or a few strawberries.

Trail mix with walnuts, almonds, pumpkin seeds and dried fruit (no sugar or candy added).

1 hard boiled egg with some cut up veggies.

Natural (nitrate/nitrite free) beef jerky.


Eating simple, natural foods does not have to be complicated. All it takes is changing your habits and planning ahead a little. If you can incorporate these meal ideas into your week, you will see results quickly.

You will have a flatter belly, smaller hips, clearer skin and a smile on your face in no time at all!

Following these simple, healthy meal plans like these is the first step in achieving your health and fitness goals.

For more great ideas on healthy fat burning foods, order your (instantly downloadable) copy of The Fat Burning Kitchen-Your 24 hr Diet Transformation to Turn Your Body into a Fat Burning Machine.

The Fat Burning Kitchen has helped over 80,000 people worldwide turn their bodies into fat burning machines, avoid cravings and improve their health.

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