Twitter Diet Tips & My Meal Plan to Help You Lose Fat

fat loss diet planLosing fat is simple. All you have to do is stuff your face with fruits and vegetables and you’ll end up eating fewer calories overall and the fat will just melt off your body.

Of course, you’re an 8-year old child living in a grown-up’s body aren’t you?

And you’re going to tell me you don’t like fruits and vegetables.

Then you’ll probably “huff” and turn around, march out of the kitchen and godoo plop down in front of the TV to watch Scooby Doo without doing your homework, won’t you?

Well, time to grow up. “Not liking” fruits and vegetables is no excuse to not even try and improve your diet.

After all, I was a picky eater growing up, and over the years I’ve learned to like, even love, almost every vegetable I can find. In fact, here’s my daily fat loss diet including my complete fruit and vegetable intake.

Breakfast: 1 pear. And the following mixed in a bowl: 1/2 cup blueberries, 3 oz pecans, 1 tablespoon natural chunky peanut butter. Green Tea.craig ballantyne breakfast

Brunch Omelet: 4 whole eggs, 1/2 ounce cheese, 1/4 green pepper, 1/4 red pepper, 1/4 cup broccoli, 1/4 cup mushrooms, 1/4 cup spinach, and  diced red onion. 1 apple or 1 orange. Greens drink. Green Tea.

chocolate milk post workout drinkLunch: Raw broccoli and red peppers with hummus, 3 oz raw nuts (almonds or cashews), 1 piece of fruit. 2 cups chocolate milk if I workout that day.

Dinner Salad: 1 cup spinach, sliced red onion, 1/4 red pepper, (sometimes) 1/4 cup strawberries, 1/4 cup walnuts, shredded feta cheese

Dinner Main: 1 can Amy’s Organic Chili, 1 cup spinach, 1/4 cup mushrooms, diced red onion. 1 apple.

(Sometimes I’ll have a big steak dinner instead.) steak fat loss

Evening Snack: Fruit and/or raw nuts

I’m not a “low-carb guy”, but I have found cutting back on whole-grains helps with fat loss. Plus, fruits and vegetables fill you up more than bread, cereal, or granola bars.

I mean seriously, who has ever had a 250 calorie granola bar and said, “Wow, I’m full.”


You probably just wanted another (thanks to the sugar and whatever else they put in there to make you hungry for more!).

But waaaaaay back in December, 2005, I discovered that replacing whole grains with more fruits and vegetables helped me take my body fat from 10% kettlebell ripped absto 9% consistently. And that diet was a key in helping me achieve this look all year round. ====>

Not surprisingly, science has found the same thing.

A recent study agrees with this approach. Subjects on a low-fat diet that ate more fruits and vegetables lost more fat than another group on only a low-fat diet.


The group that ate the extra fruits and vegetables said they were less hungry. They were also able to eat a greater volume of food because fruits and vegetables are not energy dense (meaning they don’t have a lot of calories per serving).

(Reference: Amer. J. Clin. Nutr. 85: 1465-1477, 2007.)

Eating more fruits and vegetables will help you cut calories and stay full longer, so you’ll lose more belly fat with that diet of whole, natural foods.

Bottom line: Fruits and vegetables help you lose fat. And live longer.

Research from the Department of Preventive Medicine at the University of Southern California studied the food records of over 193,000 men and women and found that an increase in fruits and vegetables intake specifically helped to reduce the incidence of colon cancer in men.

(American Journal of Clinical Nutrition, Vol. 88, No. 3, 730-737, September 2008.)

ep_craig_ballantyne_lunch_dessert-150x150Here are some tips from Turbulence Twitter followers on how to get more fruit and vegetables into your diet…

1) Easiest way – make a smoothie with favorite vegs and fruits. Broccoli is
even good that way!

2) I love peppers and hummus, broccoli and hummus really good too.

3) Have a BIG bowl of fruit set out where it’s seen. Then you can graze as you
walk by during the day instead of grabbing junk

4) Make a whole-grain wrap of crushed walnuts, almond butter, and  spinach. Great way to get a serving of spinach w/out even noticing its there.

5) Celery, apples or pears dipped in a good nut butter or paired with some raw nuts.

6) Buy mini bell peppers in packs; eat them instead of chips! Same crunch factor, but healthy! Add tbsp hummus or salsa

And a few quick tips from me:

a) Instead of having toast for breakfast, have an apple.

b) Usually have a side of rice at lunch? Have 1 cup of broccoli.

c) Typically have a bowl of cereal at night? Have an orange and an ounce of pecans (or walnuts or almonds), instead.

It’s very simple to eat more fruits and vegetables, and that way you’ll stay full and lose belly fat.

Let me know what WORKS for YOU! Post your comment below!

Helping you eat your way to fat loss,

Craig Ballantyne, CSCS, MS

Click here for more info on the best fat loss diet

  • Hands down best advice.
    If you can’t stop the snacking habit, change the habit itself. If you graze, if you snack.. why not snack BETTER.. snack HEALTHIER.

    Great tips.

  • Hands down best advice.
    If you can’t stop the snacking habit, change the habit itself. If you graze, if you snack.. why not snack BETTER.. snack HEALTHIER.

    Great tips.
    Oops…forgot to say great post! Looking forward to your next one.

  • Thanks for the rice tip. I now eat broccoli (with a dash of crumbled feta cheese, yum) instead of rice during lunch and seen a very big difference on the bloat factor in my belly! Thanks, Craig!

  • ellen

    eat like a hunter:) i love celery with natural pb, it beats out Reeses pb cups everytime!

  • nice tips i’ll try some. add discipline and dedication in your diet.

  • Al S

    Some people will say that there are bad fruits and bad veggies. I disagree, man did not make fruit and veggies, they are grown plain and simple. people should not worry if the fruit or veggie they are eating is bad for you or not. People need to enjoy ALL fruits and veggies.

  • Al S

    I must admit, i have a hard time eating fruits and veggies. EVERYBODY knows that if you stuff your face with F&V then the fat will drop off, and i agree 100 percent. Tell me the truth though: do i need to practice eating them so that one day i will eventually liking them or what? You don’t know how much i would like to eat nothing but F&V but right now i can’t get used to the taste yet. So do i need to keep practicing on them to like them? Is that what it takes?

  • Caligrl

    Al S – Are there certain veggies/fruits you don’t like? Try cooking them different ways. Grill, bake, broil, bbq grill, saute. It gives theem all different tastes. Add different spices. I love lemon and pepper and tend to add’em to lots of things. Try a little, it may help…

    Craig – one of my kids favorite snacks are sliced fruits (cucumbers, apples, oranges, watermelon, cantaloupe, kiwi, even carrots) with lemon and a little chilli powder. Beats chips anyday!

    • Craig Ballantyne

      great snack!

  • Ebony

    I’m the typical bad snacker/picker. I will graze on everything bad from the a.m. to the p.m. I discovered something yesterday that was awesome though. I bought some hummus from trader joe’s. I measured out a tbls and got two stalks of celery out. I was shocked to be satisfied! Something about the celery really fills you up and the hummus makes it more interesting. I’m soo happy about this dicovery. You have to try different things to see what works for you. I also use real carribean hot sauce as a condiment. It’s great with an egg white veggie omlette or with a turkey burger and has no sugar unlike ketchup. I use that on all kinds of vegetables too. I can never say my onion, broccoli, spinach and pepper blend is boring with some of that good hot sauce on it! Just keep mixing stuff around.

    • Craig Ballantyne

      Amazing tip Ebony!

  • Great post! Just wanted to let you know you have a new subscriber- me!

  • Heres how I put it in my blog:

    Stop crying about fruit carbs! I refuse to worry about how much fruit/veggies I eat. Honestly, where has there been a case of fruits or veggies making you fat? ”Ahhhhh, bananas are high in sugars and too starchy for me though!” Cry some more baby. Jeez. (Unless they are all fried up or added with syrups, dried, sugars and crap). Sure, I imagine people could gain weight on a 30 bananas a day diet, but that’s just silly. I am not afraid to kill a couple pieces of fruit in one sitting. I am not afraid to destroy any vegetable at ANY time. They are both good. Eat up. Enjoy. If it comes in a box or package, stay away. If it came from the ground or fell off a tree, devour it without guilt. (Except for those poisonous blackberries that deer like. Those could ruin your day… or week!)

  • Everyone is so afraid of fruit and veggies????
    It’s natural and not loaded with sh%#*!
    Eat up and enjoy!

  • Becky

    I love love love the way your meal plan looks. I’m so relieved to not see pounds of chicken and turkey and tuna. I’m just burnt out on that stuff and so is my digestive system. So is it reasonable to eat like your menu daily and still keep or gain more muscle???

    • Craig Ballantyne

      Hi Becky, Yes, you can achieve your goals wihtout a lot of meat.

  • Laura

    What about dairy? Milk, yogurt, cheese?