Weight Loss Weekly Meal Plan

Week 1 Meal Plan


Day 1


Breakfast

Egg Scramble Weight Loss Recipe

Egg Scramble

 

Lunch

cucumber tuna salad

Tuna Salad & Cucumbers

 

Dinner

salmon with quinoa and broccoli

Salmon With Quinoa and Broccoli

 

Snack

Chia Pudding with Fruit

 


Day 2


Breakfast

Yogurt Parfait Weight Loss Recipe

Yogurt Parfait

 

Lunch

grilled chicken salad

Grilled Chicken Salad

 

Dinner

Mexican Stuffed Peppers

 

 

Snack

grape candies

Grape and Lime Juice Candies

 


Day 3


Breakfast

egg breakfast cups

Egg Breakfast Cups

 

Lunch

Shrimp Grain Bowl

 

Dinner

lettuce wrap burger and sweet potato fries

Lettuce Wrap Burger and Sweet Potato Fries

 

 

Snack

Mini Banana Oat “Muffins”

 


Day 4


Breakfast

Overnight Oats

 

Lunch

Buffalo Chicken Wrap

 

 

Dinner

Sirloin Steak, Side, Jasmine Rice

 

Snack

Zucchini Chips

Zucchini Chips w/Primal Kitchen Ranch

 


Day 5


Breakfast

breakfast quesadilla

Breakfast Quesadilla

 

Lunch

air fryer chicken grain bowl

Air Fryer Chicken Grain Bowl

 

Dinner

Chicken Stir Fry

Shrimp or Chicken Stir-fry

 

 

Snack

healthy snack bars

No Bake Date/Nut Bars

 


Day 6


Breakfast

peanut butter and banana baked oatmeal

PB/Banana Baked Oatmeal

 

Lunch

cajun shrimp and cauliflower rice

Cajun Shrimp & Cauliflower Rice

 

Dinner

steak bites with sweet potatoes and peppers

Steak bites with Sweet Potatoes and Peppers

 

 

Snack

Roasted Spicy Chickpeas Recipe

Smoky, Spicy Roasted Chickpeas

 


Day 7


Breakfast

 

Egg Bowl

Lunch

steak and pepper quesadilla

Steak & Pepper Quesadilla

 

Dinner

air fryer chicken fajita

Air Fryer Chicken Fajitas

 

 

Snack

Apple Nachos

Apple Nacho Bites

 

Week 2 Meal Plan


Day 1


Breakfast

smoothie bowl

Smoothie Bowl

 

Lunch

spicy tuna wrap

Spicy Tuna Wraps

 

Dinner

turkey and rice bowls

Turkey and Rice Bowls

 

 

Snack

Cream Cheese Stuffed Bagel Peppers

Everything Bagel Peppers

 


Day 2


Breakfast

portobello eggs

Portobello Eggs

 

Lunch

buffalo chicken chopped salad

Buffalo Chicken Chopped Salad

 

 

Dinner

garlic and tomato zoodles with turkey

Garlic and Tomato Zoodles with Turkey

 

Snack

Homemade Hummus

Homemade Hummus

 


Day 3


Breakfast

Banana & Egg Pancakes

 

Lunch

Deconstructed Sushi Bowl

 

Dinner

ground beef hash

Ground Beef Hash

 

 

Snack

Salt and Vinegar Cucumber Chips

 


Day 4


Breakfast

Avocado Toast

 

Lunch

farro salad

Farro Salad

 

Dinner

spaghetti squash with ground beef

Spaghetti Squash with Ground Beef

 

 

Snack

Cucumber Bagel Bites

 


Day 5


Breakfast

breakfast burrito

Breakfast Burrito

 

Lunch

chickpea salad

Chickpea Salad

 

Dinner

crab stuffed mushroom

Crab Stuffed Mushroom

 

 

Snack

frozen yogurt

Frozen Yogurt Cups

 


Day 6


Breakfast

eggs roasted potatoes and kale

Eggs, Roasted Potatoes & Sautéed Kale

 

Lunch

Shrimp and vegetable skillet

Shrimp & Veggie Skillet

 

Dinner

stuffed acorn squash

Stuffed Acorn Squash

 

 

Snack

Homemade Dried Fruit

Dried Fruit Cups

 


Day 7


Breakfast

Avocado Egg Cups

 

Lunch

chicken salad stuffed peppers

Chicken Salad Stuffed Peppers

 

Dinner

grilled fish greens and cauliflower rice

Grilled Fish, Green Beans and Cauliflower Rice

 

 

Snack

apple cookie bites

Apple Cookie Bites

 

Week 3 Meal Plan


Day 1


Breakfast

salmon egg scramble

Salmon Egg Scramble

 

Lunch

Chicken Soup

 

Dinner

shrimp fried rice

Shrimp Fried Rice

 

 

Snack

granola yogurt bark

Granola Yogurt Bark

 


Day 2


Breakfast

Breadless French Toast

 

Lunch

Fish Taco Stuffed Peppers

 

 

Dinner

Chicken Strips and Fries

Chicken Strips and Fries

 

Snack

Baked Apple Chips

Baked Apple Chips

 


Day 3


Breakfast

eggs benedict

Eggs Benedict

 

Lunch

Honey Hot Chicken Salad

Honey Hot Chicken Salad

 

Dinner

shrimp ceviche

Shrimp Ceviche

 

 

Snack

oatmeal energy bites

Oatmeal Energy Balls

 


Day 4


Breakfast

“Simple Breakfast”

 

Lunch

chicken zucchini skillet

Chicken Zucchini Skillet

 

Dinner

Coconut Chicken Curry

Coconut Curry Chicken

 

 


Day 5


Breakfast

Breakfast Sandwich

 

Lunch

plant based tuna pasta salad

Plant Based Tuna Pasta Salad

 

Dinner

Taco Salad

 

 


Day 6


Breakfast

veggie omelet

Omelet

 

Lunch

Cauliflower Nachos

 

 

Dinner

Chili

Chili

 

 


Day 7


Breakfast

baked breakfast potatoes

Baked Breakfast Potatoes

 

Lunch

walking tacos

“Walking Tacos”

 

Dinner

chicken kebabs

Chicken Kabobs

 

 

Week 4 Meal Plan


Day 1


Breakfast

veggie breakfast casserole

Veggie Breakfast Casserole

 

Lunch

Mediterranean bowl

Mediterranean Bowl

 

Dinner

Unstuffed Cabbage Roll

 

 


Day 2


Breakfast

Protein Power Bowl

 

Lunch

Cajun Chicken and Veggie Foil Packs

Cajun Chicken & Veggie Foil Packets

 

 

Dinner

Zucchini Lasagna

Zucchini Lasagna

 


Day 3


Breakfast

protein french toast

Protein French Toast

 

Lunch

avocado chicken salad

Avocado Chicken Salad

 

 

Dinner

Eggplant Pizza

Eggplant Pizza

 


Day 4


Breakfast

breakfast enchiladas

Breakfast Enchiladas

 

Lunch

Caprese Chicken Sandwiches

Chicken & Caprese Sandwich

 

 

Dinner

bison meatballs

Bison Meatballs

 


Day 5


Breakfast

breakfast hash

Breakfast Hash

 

Lunch

power bowl

Power Bowl

 

Dinner

plant based pasta

Plant Based Pasta

 

 


Day 6


Breakfast

Chia Pudding

 

Lunch

Zucchini Boats

 

Dinner

hummus chicken

Hummus Chicken and Riced Cauliflower

 

 


Day 7


Breakfast

steak and eggs

Steak & Eggs

 

Lunch

broth bowl

Broth Bowl

 

Dinner

tuna steaks

Tuna Steaks

 

 

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