7-Day Free Meal Plan – Headbanger’s Kitchen
Horns up, and welcome to the last week of Fat Loss Friday! With this, our fat loss journey doesn’t come to an end but the series does. This blog will give you the final meal plan of this series. Hopefully you’ve gotten a good idea by now how to plan your meals for the week. You can mix and match these meals from all 4 episodes to create new plans.
In the previous weeks, we witnessed unique yet healthy recipes that were finger-licking good (Not the KFC kind!). Over the course of this series, we indulged in healthy versions of the beef burger, grilled chicken sandwich, spaghetti and much more!
Thank you for sticking by, and I hope I helped you on your path to achieving your weight goals. So, without further jibber jabber, let’s buckle up and end this with a bang!
Disclaimer: I’m not a doctor or a trained nutritionist, and neither am I a dietitian. I do this for fun! So, please don’t take any of my tips as medical advice. Before trying out these fat loss recipes, consult a qualified physician if you have underlying conditions.
Quick Recap of My Fat Loss Tip: Read This Before Using My Free Meal Plan
Do you remember how I gave health and fitness tips you need to follow before hopping on this fat loss train?
Well, fret not if you don’t because I will list them out again. Since this is the 4th and last week, I wanted to take you on a quick recap journey. So, to jog your memory, here are the stepping stones required for success with my fat loss recipes:
- You must calculate your macros and calories and compare them with your height. Moreover, check out my “will I lose weight?” series to understand it better.
- I recommend keeping your meals prepared in advance. This way, you won’t have the urge to order food online. Check out my week 1, 2 and 3 videos for the best recipes.
- It would be best to devour the same meals daily for at least 5 days a week. However, for the other two days, you can choose a different low-calorie dish from my previous Fat Loss Friday episodes.
- Try and focus on the protein macro, as it will help you retain muscle. Moreover, with my free meal plans, you can lose that fat and build mass in your body.
- Focus on doing cardio and weight training along with eating healthy food. Exercising daily will assist you in shedding that fat and building up the muscles.
In addition, I also advice you to moderate those indulgences, especially when it comes to fatty junk food. No, I am not asking you to live like a saint by quitting everything, but I am simply requesting that you eat everything in small quantities.
In all the videos for Fat Loss Friday, I gave you suggestions for healthy fruits and vegetables as an alternative. Now, let’s move on to the fat loss meals, the alternatives, the shopping list and more for the last week!
What to Shop For? The Complete Grocery List for this Free Meal Plan
Here is the complete shopping list for the last week of Fat Loss Friday. This 7-day free meal plan is based on my calorie and macro requirement.
So, you can easily tweak the quantities a little bit to fit your macro needs and appetite. Here are the ingredients required to cook this week’s free meal plan:
- Brie Cheese
- Lower than Low-Fat Mayonnaise
- Spring Onion Greens
- Light Brioche Bread
- Medium-Sized White Onions
- Garlic Cloves
- Coriander Root
- Cumin Powder
- Coriander Powder
- Red Chili Powder
- Turmeric Powder
- Tomato Puree
- Coconut Milk
- Lime Juice
- Coriander Leaves
- Basmati Rice
- Mint Leaves
- Chat Masala
- Chicken Meat
- Purple Cabbage
- Siracha Sauce
- Green Bell Pepper
- Olive Oil
- Tortilla Bread
On The Menu for Week 4 of Fat Loss Friday: The Alternatives!
The Breakfast: Creamy Eggs on Toast
For breakfast this week, I brought back the eggs that we had last week. But, this time, we are boiling them! This recipe requires eggs, low-fat mayonnaise, and Brie cheese and bread.
We used two eggs for one serving, so feel free to keep a whole dozen boiled in the fridge for later use. My tip for pealing an egg would be to crack it on the top and bottom and pealing it inside cold water.
As an alternative to the eggs, you can choose tofu, chicken or pork sausages or substitute it with a healthy amount of veggies. You can also use any type of cheese if you don’t have Brie. Instead of mayonnaise, the recipe can have hummus or sour cream. If you don’t have spring onions lying around you can use chives or some fresh herb like parsley or coriander.
Now since my lower than low fat mayo has only 10 cals that is why used the cheese. Otherwise you can just use a tablespoon of regular mayo and skip the cheese or just use cheese and skip the mayo. I’ve essentially broken it down into components, the condiment, the fat, the protein and the veggie/herb. So in my case the cheese brings some fat but the condiment like mayo is low fat.
You can dial in your own flavors, throw some mustard, hot sauce etc which are low cal condiments so feel free to play around.
For the bread I used a Light Broi which is a unique bread to a particular brand in my city. It’s a type of sourdough bread that has 250 calories per 100 grams. But you can use any slice and type of bread. Ideally you are looking for something under 150 calories.
Now, if you’re not intrigued by this breakfast, you can also substitute it with a previous recipe.
For 1 Serving
The Lunch: Drool-Worthy Fish Curry with Rice
For lunch we have an epic Indian dish again! Well, the pattern continues, I guess. This week on our free meal plan, we have fish curry with rice.
This dish will require any type of white fish, onions, coriander roots, coconut milk, garlic, ghee, Indian spices, rice and much more.
Since this recipe can accommodate any type of protein, you can substitute the fish with chicken, tofu, soya chunks, mock meat, eggplant, and pork. Now I’ve used coriander root in the paste but that is optional. In India when you buy coriander it comes with the root so this is a great way to use it up. Alternatively you can add ginger in place of coriander root.
When it comes to adding Indian spices, I guess you can skip the red chili and coriander powder. But do keep in the cumin and turmeric powders. You can also add a pinch of garam masala. Similarly, as an alternative to coconut milk, you can use regular low-fat cream or any regular dairy. But I highly recommend using coconut milk for this.
Besides, I love having basmati rice, but you can eat it with any other type of rice. Flatbreads would also do. For me, this was a pretty light lunch, so I might eat one more serving or probably add a serving of steamed vegetables on the side.
Now, if you don’t want these flavors, you can substitute them with my chicken curry recipe.
Pro Tip: Use the NutriBullet blender for best results!
For 1 Serving
Munchies for this Week: Time to Snack!
As usual, I will indulge in healthy snacks like fresh vegetables and fruits. Not only do they help maintain your health and fitness, but they also overcharge your urge to lose fat in 2023. In the last few weeks, we had berries, dragon fruits, carrots, cucumbers and much more.
So, in the final week of Fat Loss Friday, I had:
- Cucumber – 15 calories/100 grams
- Orange – 47 calories/100 grams
- Dragon Fruit – 60 calories/100 grams
- Boiled Beets – 44 calories/100 grams
Moreover, feel free to eat the vegetables and fruits that you love and don’t restrict yourself to the suggestions I make. But, ensure that you are having it in a controlled quantity.
Tip: Try not to juice your fruits and check the calories in your vegetables.
The Dinner: Healthy Chicken Wrap
For dinner, we will make a delicious and healthy chicken wrap. Trust me, this is really yummy, and you are going to love it! This recipe includes chicken, a marinade, slaw and tortilla bread.
The marinade consists of yoghurt, garlic, mint leaves, coriander leaves and chat masala. I reckon to skip the chat masala if you cannot get your hands on it. Instead of that, you can use any kind of Indian spice mix. But do stick to the other ingredients to get maximum flavor. But you can substitute the mint leaves with parsley or basil. The most important thing is DON’T BLEND THE YOGURT like I did in the video. Blend the herbs and garlic and then add that to the yogurt. This way you’ll get better results.
As an alternative to chicken, you can use mock meat, tofu, pork, fish, soya chunks, beef, or vegetables like avocado or spinach.
For the slaw, you can substitute the purple cabbage with regular ones or just use carrots. But, if you don’t like spiciness, I recommend skipping the sriracha, or you can use a bit of peri-peri, tabasco or sweet chili sauce.
Now, if you don’t like bell peppers, you can skip putting them in or substitute them with some broccoli. As for the tortilla bread, you can use any type that you get at your local grocery store. However, if you are not intrigued by this wrap recipe, you can check out my Keto lettuce wraps or Japanese chicken wraps.
And that’s a wrap!
For 1 Serving
Note: Did you know that changing the protein macro will change not only the cooking time but also the calories? That is why you need to replace the ingredients keeping the calorie range in mind.
Here are the Recipes in this Free Meal Plan!
Folks, this fat loss journey is coming to an end, so I am going to finish it off with some very delicious yet healthy recipes. The fat loss recipes shared below will be the final ones in the Fat Loss Friday series.
I really hope you’ve enjoyed it and got lots of amazing meal ideas. Before moving forward, I strongly recommend watching the earlier episodes. You can also check out the blogs – Week 1, 2 and 3 for details.
Remember to prepare your meals in regulated quantities based on your calorie needs. Do note that the portion sizes have been adjusted to fit my needs.
Without further ado, let’s get straight into the free meal plan.
P.S.: If you enjoyed this series and want me to make more such blogs and videos, do leave a comment and share!
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Take a look at the recipes filled with healthy flavors!
Week 4 of Fat Loss Friday
Take a look at the recipes filled with healthy flavors!
Breakfast: Eggs on Toast
Low fat mayonnaise.
Spring Onion Greens
Salt and black pepper
Light Brioche Bread
Lunch: Fish Curry with Rice
Medium-Sized White Onions
Red Chili Powder
Salt As per taste
Fish Any type
Dinner: Chicken Wrap
Juice of half a lime
Salt For seasoning
Low fat mayonnaise.
Spring Onion Greens
Medium-Sized White Onions
Green Bell Pepper
First, boil your eggs as you see fit. But make sure that they are hard-boiled. Do not use salt in the water when boiling. I used my instant pot to do this. So, I took the device, placed the trivet, added a cup of water, placed my eggs and pressure-cooked it for 5 minutes.
Once they are done, dunk them in cold water and let them sit for 5 minutes. Now, pealing the eggs is easy as well. You can either do it in the water or on your table – Whatever seems convenient. I tried both ways, and it worked, easy peasy!
Now, take two eggs from the lot, and cut them in half. Then, in a bowl, add the 15 grams of Brie cheese and microwave that for 15 seconds. Then, mix in 1 tablespoon of low-fat mayonnaise, which is only 10 calories per serving. Add a little bit of spring onion greens to the mixture, add the eggs, season with salt and pepper, and mash everything with a fork.
You have a creamy and cheesy egg mix to go on top of your toast. Then, take your Light Brioche and slice it down the middle because I’m going to use half of it. Toast it, and now you can spread the egg mix on top and garnish with a little bit of those chopped spring onion greens.
Peal the garlic and cut the onions in half. Add them to the blender along with the coriander roots. I used my NutriBullet to blend it till the mixture was a thick paste. To help the process, I also added a bit of water as it makes the paste more creamy and easier to blend.
Get a pan on the stove and heat up 1 tablespoon of ghee. To that, add in your onion, garlic and coriander paste. Keep cooking it till it dries up, and the liquid has evaporated. Now, add in the Indian spices. In goes the coriander, cumin, red chili and turmeric powders. Give it all a good mix, and then add in some tomato puree.
Now, continue to cook that, season in some salt as per taste and then add in some water. Bring that up to a boil. Then, lower the heat and cover it. Let it cook for 5 to 8 minutes. Once done, put in 100 milliliters of coconut milk and mix well. Then, it is time for you to put in the fish.
Once done, cover it and let it gently poach in the gravy for 2 minutes. After that, your curry will be ready. Finish it with some coriander leaves and squeeze in some fresh lime juice. Give it a final mix.
When it’s time to eat, get out your trusty kitchen scale. Weigh the boiled rice to fit your macro requirement. For me, it was 100 grams of rice with one serving, which was 140 grams, of the delicious fish curry. So, the total on my scale was 240 grams!
To make the marinade for your chicken, you need the blender and your kitchen scale. Add the garlic, mint leaves, coriander leaves, chat masala, salt and the juice of half a lime as per the proportions mentioned. Then, Blitz all of it together. Once it’s done, add in the yoghurt and mix it well.
Get the chicken meat in a bowl and pour in the marinade. (Mine was watery because I blended the spices with the yoghurt.) Now, coat every piece of your meat and pop it in the fridge for about four hours to marinade.
Grate your purple cabbage and carrot because we need to make a slaw for this dish. In a bowl, add in the grated vegetables, add some sriracha sauce, some lower than low-fat mayonnaise and season this with salt. Squeeze in the juice of half a lime. After this, chop some spring onion greens and add them to the slaw. Mix everything well, and the spicy slaw is ready for the wrap.
Next, get your onions and chop them into slices. We will use this to cook the chicken. Along with that, you also need to cut up some green bell peppers into cubes.
Once done, get your pan on the heat. When it’s hot, throw in the chicken that you kept in the fridge. If your mixture has extra liquid, I recommend cooking it out. Then, add the onions and a teaspoon of olive oil. Once the mixture is dry enough, flip each chicken piece over till you see a brownish crust. Next, add the bell peppers.
At this point, you can also add some water to deglaze the pan if you see brown bits at the bottom or sides. Doing this will mix those with the water and bring out maximum flavor. This way, the mixture will form like a brown gravy as well. Start mixing the chicken in that sauce so that it’s coated. Now, try to cook it down till there’s a sticky glaze on the meat.
Once that’s done, and the chicken is cooked through, remove it from the pan. For the wrap, I will use a standard store-bought tortilla wrap that is 176 calories and warm it up on a pan. Now, lay down the tortilla, some of the slaw, the chicken, onions and bell peppers. Once done, wrap everything up the way you like it. (I am sure it will take some practice!) Now, you just cut it in half and behold the amazing cross-section.