7-Day Fat-Blasting Menu

Make your taste buds & thighs happy with these dishes.

Ready to shed fat in order to look and feel fantastic? The good news is that eating well isn’t as hard—or as boring—as you might think. Get started with this tasty 7-day fat-blasting menu.

The fat-blasting menus below are a delicious way to jumpstart your journey toward a better body and healthier lifestyle. We’ve chosen recipes that are low in fat but also high in protein, antioxidants, and other nutrients to nourish lean muscle and energize the body.

And even though recipes to blast fat are a critical part of losing weight, regular exercise is also a gotta-do. If you can’t remember the last time you broke a sweat voluntarily, visit our Beginner Workout Resources to help you get back on track. Ready to get into gear right away? Visit Skinny Ms. Fat Blasters for workouts that will make you sweat. Remember to check out our Workout Playlists too!

Feel free to mix and match these menus, or incorporate one day’s meal into leftovers for lunch or dinner the next.

Day 1 Recipes to Blast Fat

Breakfast: Lean, Green Protein Smoothie Bowl
Lunch: Simple Black Bean Corn Quinoa Salad
Dinner: Blackened Sockeye Salmon with Grilled Eggplant & Zucchini Salad
Snack Option: 12 Raw Almonds and an Orange
Dessert Option: Skinny Mini Banana Pudding

Day 2 Recipes to Blast Fat

Breakfast: Berry Almond Breakfast Quinoa
Lunch: Teriyaki Chicken Salad
Dinner: One-Pot Balsamic Chicken, Carrots, and Lentils
Snack Option: Peanut Butter and Honey Oat Bar
Dessert Option: Skinny Strawberry Ice Cream

Day 3 Recipes to Blast Fat

Breakfast: Protein Egg & Tomato on Toast
Lunch: Caprese Quinoa Salad
Dinner: Spinach Butternut Squash Lasagna with Supermodel Superfood Salad
Snack Option: Greek Yogurt with Blueberries
Dessert Option: Frozen Yogurt with Fresh Fruit Salad

Day 4 Recipes to Blast Fat

Breakfast: Pick Me Up Breakfast Smoothie
Lunch: Skinny Burrito in a Jar 
Dinner: Cornflake-Crusted Fish with Chili Tartar Sauce with Roasted Broccoli with Roasted Red Peppers
Snack Option: Skinny Ms. Granola
Dessert Option: No-Bake Lemon Berry Cups

Day 5 Recipes to Blast Fat

Breakfast: Pita Pocket Breakfast Sandwich
Lunch: Asian Salad with Crispy Chicken
Dinner: Spinach and Bean Burrito Wrap with Skinny Mexican Rice
Snack Option: String Cheese and Grapes
Dessert Option: Protein Fudgesicle (small portion size)

Day 6 Recipes to Blast Fat

Breakfast: Southwestern Protein Breakfast Burrito
Lunch: Mediterranean Quinoa Salad with Seasonal Vegetables
Dinner: Slow Cooker Chicken Gyros with Baked Zucchini Fritters  
Snack Option: ½ cup of Cottage Cheese with Sliced Pears
Dessert Option: Skinny Mini Strawberry Cheesecake

Day 7 Recipes to Blast Fat

Breakfast: Crustless Asparagus Quiche
Lunch: Clean-Eating Chicken Salad
Dinner: Slow Cooker Chicken Chili with One-Pot Mexican-Style Quinoa
Snack Option: Skinnylicious Protein Smoothie
Dessert Option: Skinny Berry Parfait


After planning your fat-blasting menu, visit Skinny Ms. Fitness for the workout resources and tips you need to feel fitter and healthier.

Find delicious meal planning ideas, including recipes to blast fat, in your inbox—subscribe to the Skinny Ms. newsletter today.


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The SkinnyMs. team believes that all people, regardless of age, size, and fitness level, have the power to transform their lives — they just need the resources to do so. The SkinnyMs. method promotes healthy living through a combination of clean eating and regular exercise. We offer everything you need to be successful.

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