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We all go through weight fluctuations, and know through experience it’s no easy feat to shed that extra weight. But we’ve got a four-week meal plan of healthy meals to help you lose weight and body fat. You know fad diet plans don’t work. An effective fat-burning weight-loss program is once that keeps you fueled for workouts and prioritizes healthy eating behaviors you can sustain so you get all the fat burning benefits without cannibalizing muscle. You can get back on track and strip away those extra pounds with this easy-to-follow meal plan to lose weight. And if you’re trying not to fall off the bandwagon, heed the meal plan to stave off unwanted weight.

Toss all ingredients together in wok. Combine all ingredients in plastic bag. Toss chicken in bag and coat. Spread peanut butter and top with bananas, drizzle with honey and enjoy. Spray baking sheet with non-stick cooking spray.

Place chicken breast and vegetables on sheet, and season with salt and pepper. Spray vegetables with non-stick cooking spray, then spoon tomato sauce on top of chicken. Bake at 350 degrees for 20-25 min or until chicken is cooked through. Combine onions and vinegar in bowl and marinate for 5 minutes.

Drain the onions and set aside. Spray a large skillet with non-stick cooking spray, and heat over medium heat. Add onions, and cook until onions have softened, about 5-7 min. Transfer to bowl and set aside. Warm for about 45 seconds on each side. Cover cheese with the shredded cooked chicken and top the chicken with the marinated onions.

Fold the tortillas in half, press gently with a spatula to flatten, and cook for about 2 minutes, until the cheese begins to melt. Flip the quesadilla and cook for another 1-2 minutes, until the second side is golden brown. Serve with side mixed green salad and 1 tbsp. Spray skillet with non-stick cooking spray and sauté pre-cooked low fat chicken sausage, mushrooms, and red-bell pepper in pan. Toss over cooked pasta and tomato sauce. Service with side mixed green salad and 1 tbsp. Serve with whole-wheat pitas and Tzatziki sauce.

Then gently fold blueberries into mixture. Heat skillet to medium heat, then coat with nonstick cooking spray. Cook, flipping once so that each side is a golden-brown color. Cook rice as instructed, set aside. Spray small saucepan with non-stick cooking spray, and add ground turkey, onion and cook until turkey is brown.

Add remaining ingredients and bring to boil. Reduce heat to low and simmer until chili is thick. Add rice and serve with low fat grated cheddar cheese if desired. 1 small baked potato with 2 tbsp. Combine, onion, jalapeño, and hot sauce in bowl.

Spray skillet with non-stick cooking spray and heat over medium heat. Cooks eggs and season with salt and pepper. Stir in black beans and cheese. Remove from heat and fill tortilla with egg mixture. Top with onion, jalapeño, and hot sauce mixture and roll into a burrito.

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