Whenever I go on a fat loss diet plan to drop a few extra pounds I never give up my favorite foods. A good Lifestyle Fitness Solution will help you incorporate the foods you love into your daily eating plan. In some instances they just may need a little bit of tweaking to readjust the macronutrient ratio. Macronutrients are Fats, Proteins, and Carbohydrates and in order to create an effective fat burning meal it’s good to have a balance of each. I eat in an iso-caloric fashion. I get 33% of my calories from carbohydrates, 33% from protein, and 33% from fat. This is very close to the Zone which is a 40/30/30 ratio but I cut the carb ratio slightly and bring balance to the force.

This brings me to chili. I love chili so much I can eat it several days a week. I’ll consistently drop 2 pounds of fat off my body every week and I’ll do it by eating chili for lunch almost everyday. Now I don’t suggest chili for lunch everyday as I like to promote a lot of variety but since this only takes 5 minutes to prepare I do make this every week.

This specific recipe is incredibly high in fiber, and I have replaced some of the fat you would find with traditional chili with milled flax seed giving you a high dose of Omega-3’s. The idea is to keep the fat in there but lower the fat content using lean ground turkey and adding some back fat calories back with milled flax seeds. The high fiber and balance of fat, proteins, and carbohydrates creates a meal with very slow digestion. This is critical to keeping a steady flow of fuel going into your bloodstream allowing you steady blood sugar levels keeping you in a good mood and your stomach full (not always an easy thing to do while losing weight!)

Let’s get to the recipe – This only takes 5 minutes to prepare!

1.25 pounds lean ground turkey

6 tbs milled flax

1 jar reduced sugar Ragu spaghetti sauce

1 can pinto beans (low sodium – or get dry organic beans and soak them)

1 can black beans (low sodium – or get dry organic beans and soak them)

1 packet of chili seasoning

1 chopped jalepeno or green pepper (optional)

Fresh chopped cilantro – optional garnish

Brown the ground beef in a deep saucepan. Drain the extra fat and return to pan. Add the sauce, seasoning, beans, and flax. Now simmer on low heat for 20 minutes stirring occasionally.

This recipe makes 6 servings.

The calorie makeup per serving is as follows:

Calories 343

Fat 9.5g

Carbs 39g

Fiber 13g

Protein 30g

That’s it, that’s all it takes to make a simple dieters chili. If you would like more great recipe ideas or need help incorporating your own favorite foods into your weight loss program contact me Rick Porter at