I’d like to share with you my top 7 Tips To Make Fat Burning Meals.

Wouldn’t it be great if all your favorite comfort meals naturally promoted fat loss? I think that would be awesome.

My old favorite comfort meals were fried fish tacos, fully-loaded veggie burritos, angel hair pasta with mizithra cheese and cheese-smothered veggie burgers with fries. Yum! Unfortunately these old favorites brought on rapid fat storage.

As you know because I told you the story of my transformation, I gained a lot of weight, maybe due to my love of food! 🤔

In my frustration I tried portion control, and began to limit the amount of foods that I ate. This began a yo-yo cycle of eating less food one day, more the next, and never seeing the results I wanted.

As you know, over the past few years I’ve read countless books on nutrition and scientific studies as part of my PhD program. I have created my own formula for weight loss and my own program. I also wanted to give you a shortlist. Something quick and to the point. An article you could print and keep on  your fridge to remind you on what to focus on right now.

Oh and this method of eating is effortlessly keeping me to that size 4 🙂

This is it…


The base of a fat burning meal is a healthy serving of quality, lean protein. Choose from organic, hormone-free chicken, pork, beef, lamb, veal, fish or eggs.

No wonder I was gaining weight! Most of my favorite meals had very little to do with protein. After giving up meat at age 12, I spent the next 18 years as a junk food addict. Most of my meals were made up of processed grains and sugar.

Why is protein so important? Protein supports and fuels your lean tissues, namely your muscles, and does not have an effect on blood sugar levels, which would promote fat storage. 



A fat burning meal does not contain a serving of grains or starches. Yes, I realize that this goes against everything that we have been taught or experienced with dinners. Most meals are plated with a jumbo serving of noodles, pasta, potatoes, rice, has been breaded or is served with bread, tortillas, chips or buns.

As I learned the hard way, these carbs are more than we need, and end up being stored as fat. And, yes, it is possible to create fat-burning dinners that satisfy even the hungriest meat-and-potatoes members of your family.

This was the hardest part for me to get used to. Grains and sugar are filled with fat-promoting carbs, and as you saw above, my favorite meals were all carb-ed out.

There’s really no reason, other than habit, to eat grains or sugar on a regular basis. Once I removed these from my diet, and got out of the habit of eating them, I no longer craved or even found my old favorites very appealing.



After you remove the grains and sugars from your meal, add a bunch of fiber-filled veggies instead. One of my favorite things to do now when building a fat burning meal is to get a bowl, add a few handfuls of organic spinach and arugula, and then top it with protein and some cooked veggies. Add a light homemade dressing and you’re looking at the perfect, quick fat burning meal.

Fiber-filled veggies are important for many reasons in addition to the fiber. They are filled with nutrients, vitamins, minerals, and antioxidants, all of which your body needs.  They are also very low in calories compared to the amount of space that they take up in your stomach. So you’ll get full faster on fewer calories.



Ingredients are the building blocks to a healthy meal so pay attention to the quality of the ingredients you use. Fast food just isn’t going to cut it! Be willing to spend a little more on the foods that you eat. Quality is much more important that quantity.

When choosing meat look for organic, antibiotic and hormone-free. Avoid processed meats, like lunchmeats, as these contain potentially harmful additives and lots of salt. Also avoid highly processed soy fake meats.

Choose foods that are:

  • Fresh, organic and seasonal
  • Pronounceable ingredients
  • Whole foods



The method in which you cook your meal determines how many calories, how much added fat, and the number of nutrients that survive.

Don’t prepare meals like this:

  • Fried and battered
  • Processed and packaged
  • Doused with cream sauce


Choose these cooking methods instead:

  • Grilled
  • Baked
  • Broiled
  • Steamed



Or extra-virgin olive oil (if it doesn’t say “extra-virgin” on the label, then it’s not). I used to always cook with vegetable oil, never realizing how harmful it was to my fat loss efforts. Unfortunately most people use harmful, unstable and fat promoting oils when they cook.

The good news is that coconut oil is an amazing, healthy oil that not only tastes great but also helps promote fat loss. Among its many benefits, coconut oil is stable, even at high temperatures. It’s filled with lauric acid, which boosts the immune system and helps ward off infections.

Best of all, coconut oil has been shown to increase metabolism and thyroid activity, which boosts fat burning.



When is the last time that you bit into a fresh, organic, perfectly ripe piece of fruit? Delicious, wasn’t it? I used to overlook fruit as the perfect dessert that it is, and instead would eat artificially flavored, cane sugar sweetened, processed desserts that encourage rapid weight gain and declined health.

I’m not going to say that ice cream and chocolate don’t taste awesome, because they do. But eating desserts like that on a regular basis is one of the big reasons that I kept gaining weight back in my twenties. By making the simple switch from refined sugar desserts to desserts of organic, fresh fruit I was able to lose weight without feeling deprived.

Let’s bring fruit back to its rightful place as our favorite, most popular after-dinner sweet. Out with the refined sugar and corn syrup and in with Nature’s sweetest gift…fresh fruit.

Hope that you have enjoyed these 7 Tips To Make Fat Burning Meals. I’m walking proof that this way of eating truly delivers results without deprivation or boring, bland meals.

I love food WAY too much to give up flavorful, delicious dinners, snacks and desserts.

My friend Diana Keuillian also is passionate about food. In fact, she’s so passionate about creating fat burning foods that, for the first time ever, she’s put all of her best recipes and eating secrets together into a full Family Friendly Fat Burning Meals program.

This system has over 100 of her family’s favorite fat burning recipes – which I use on a regular basis. It’s tasty stuff like Chicken Enchiladas, Baked Chicken Nuggets, Make-Your-Own Tacos, Healthy Brownies, Easy Chocolate Chip Cookies and much, much more.

Here’s a page where you can learn more about her Family Friendly Fat Burning Meals Program:

=> Click here to discover her Family Friendly Fat Burning Meals cookbook <=


I’m excited to hear your weight loss success story. Good luck, and enjoy all of those tasty recipes 🙂


My husband chef Gui Alinat and I were starving and about to make a quick lunch. So we grabbed our camera and recorded it for you.



Tips To End

Do you struggle at the dinner table with picky eaters?


If you’re like most any other moms, your answer might be “yes” and “please help me!”


When I was growing up, I was the pickiest eater EVER. I would literally fall asleep at the dinner table. Put a green bean in my face and it was instant rebellion. It’s funny how we forget about our own personal experiences when we have children of our own and feel like we have lost control of them and don’t know what to do!


When my first daughter was a toddler, I fed her the foods I knew she liked the best. Don’t like green beans? No problem- here are your favorite sweet potatoes instead. However, by doing this, I was reinforcing that SHE made the decisions, that she was in control. I also amped up her sweet tooth. Throughout the years, I played short-order cook and did my grocery shopping around what she liked.


Years later when I met my husband and his children (now my stepchildren, two in fact!), I learned a new way to deal with the daily meal struggle. Now, my husband is from France, where kids DO NOT control the dinner table. They eat what they are given and grow up eating a very wide variety of foods.


By learning what he had done with his children (who are far from picky eaters), I was able to get my own kids to open up to new foods and end the battle with picky eaters.

Here are some tips on what I call “The French Method” of ending picking eating:


1. Don’t Stress Out


By stressing out, you will stress them out. They will associate mealtime as being a negative experience. Having a meal together should be enjoyable for everyone. You’ve been working hard all day and maybe you haven’t seen each other much. The best way to influence a child to eat something new is by making it an enjoyable experience.


2. Don’t Be A Hypocrite


Too many times have I heard, “my kids is such a picky eater, he never eats his veggies.” But are you eating your veggies? If you want your child to eat healthy, you have to be a role model and eat healthy yourself.


3. Pass Over Some Control


I know it sounds like a counterintuitive thing to do, but kids like to feel like they are the ones making the decisions. They’re little Napoleons, control-freaks. The more you tell them to do something, the more they will want to rebel. Let them know that it’s their decision whether or not they want to eat foods that will help them become healthy and strong. Don’t force it. If they still don’t eat it, just remove the plate and let them know that there’s nothing else to eat until the next meal. And don’t cave in with snacks later on! They aren’t going to die of starvation over missing out on one meal.


4. Let Them Participate


How many times have your kids asked if they could help you in the kitchen and you turned them away because you didn’t want the hassle? A great way to get them to try something new is to ask them to pick out something new that they found in the grocery store, take it home, and let them help you prepare it. It will spark their interest and make them feel like it was their decision.


5. Put It On Their Plate, Even If It Sits There


The more kids are exposed to a new food, the more likely they will try it. Put it on their plate even if you are 99% sure they won’t eat it. Just put a little bit. Eventually, the shock of asparagus on their plate will wear off and they won’t see it as intimidating.

Carissa Alinat ARNP

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6. Don’t Play Short-Order Cook


No matter how tempted you are to make something you know they like just to avoid the disappointment of them not liking something else, don’t give in. Once they realize that what is served for dinner is all there is and will be, they will learn to eat to avoid being hungry later.


7. Cut Back On Snacks


Kids need to eat in-between the standard 3 meals a day (but 5-6 smaller meals a day is better!). However, be careful of snack options. Loading up on juice or milk before dinner will only lead to kids who won’t eat their meals. It’s best to stick to water and whole veggies and fruits (carrots with dip, an apple, etc).

Keep in mind that picky eating doesn’t end instantly. It takes time and patience. Just stick to your guns, stay calm, and follow these tips. You’ll find that meal times will be easier, more enjoyable, and will lead to healthier habits.


Love and Health,

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You’ll learn exactly how to eat and exercise to get slim, lean, healthy, and confident in your own body. Without sacrificing time, money, or the foods you love.

This website is about learning how to make the right, easy changes in your lifestyle that result in the greatest results.

Thousands of others have already changed their lives by following the simple, effective principles taught on this site, and you can too.

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