The Fat Smash Diet Plan: Lose Weight Eating Healthy!

The Fat Smash Diet

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Breakfast

1.0 cup

Blueberries

1.0 cup

Oatmeal, cooked

1.0 cup

Milk, lowfat, 1% fat

335 calories, 39 fat calories, 5g total fat, 3g saturated fat, 59g carbs, 260g sodium, 8g fiber, 18g protein (all measurements are per serving)

Morning Snack

1.0 medium

Banana, raw

106 calories, 4 fat calories, 2g total fat, 2g saturated fat, 28g carbs, 2g sodium, 4g fiber, 2g protein (all measurements are per serving)

Lunch

Side Green Salad with Olive Oil and Lemon Juice

Vegetable Soup

0.5 cup

Rice, brown, long-grain, cooked

346 calories, 104 fat calories, 11g total fat, 1g saturated fat, 55g carbs, 1337g sodium, 6g fiber, 11g protein (all measurements are per serving)

Afternoon Snack

1.0 container (6 oz)

Yogurt, fruit variety, low-fat

174 calories, 24 fat calories, 2g total fat, 34g carbs, 100g sodium, 8g protein (all measurements are per serving)

Dinner

Vegetable and Tofu Stir Fry

0.5 cup

Rice, brown, long-grain, cooked

1.0 cup, sliced

Cucumber

345 calories, 114 fat calories, 15g total fat, 5g saturated fat, 46g carbs, 1111g sodium, 13g fiber, 24g protein (all measurements are per serving)

Evening Snack

1.0 whole

Nectarine

60 calories, 14g carbs, 2g fiber, 1g protein (all measurements are per serving)

START ME ON THIS DIET

What Can I Eat?