Eating fresh, whole foods is crucial for weight loss [1], but if you're not much of a cook or are always pressed for time, this simple meal plan can help. It puts quality ingredients on every plate [2] (think: fruits and vegetables, lean proteins, whole grains, and healthy fats like nuts and avocado), without your needing to spend hours in the kitchen during the week. But don't think for a second that this means the recipes are boring or lacking in flavor. You'll find everything from curry and stir-fry to enchiladas on this delicious weeklong menu.
Remember that you'll still need to create a calorie deficit [3] to lose weight, so work to determine how many calories you can eat [4] each day and carefully track your servings to better tackle your goals.
Monday
- Breakfast: overnight oats [5]
- Lunch: turkey pesto tortilla roll-ups [6]
- Snack: chocolate almond protein bar [7]
- Dinner: sheet-pan fajitas [8]
Tuesday
- Breakfast: Paleo breakfast bowl [9]
- Lunch: avocado goddess chicken salad sandwich [10]
- Snack: plain Greek yogurt with berries, almond slivers, and a drizzle of honey
- Dinner: Greek chicken bowls [11]
Wednesday
- Breakfast: overnight breakfast casserole [12]
- Lunch: sheet-pan chili lime chicken and sweet potato [13]
- Snack: half serving of hard-boiled eggs with avocado [14]
- Dinner: chicken enchiladas [15]
Thursday
- Breakfast: baked eggs in avocado [16]
- Lunch: cobb salad [17]
- Snack: kale strawberry smoothie [18]
- Dinner: salmon with crispy cabbage and kale [19]
Friday
- Breakfast: coconut chia pudding [20]
- Lunch: veggie and hummus sandwich [21]
- Snack: baby carrots and apple slices with peanut butter
- Dinner: green Thai chicken coconut curry [22]
Saturday
- Breakfast: sweet potato avocado toast [23]
- Lunch: sesame ginger quinoa salad [24]
- Snack: avocado hummus [25] with sliced peppers
- Dinner: teriyaki chicken stir-fry [26]
Sunday
- Breakfast: vegan pancakes [27] with blueberries and a dollop of vanilla yogurt
- Lunch: smoked salmon BLT [28]
- Snack: grapes and cheese cubes
- Dinner: Mexican street corn salad [29]
Links:
[1] https://www.popsugar.com/fitness/How-Meal-Prep-Weight-Loss-46206384
[2] https://www.popsugar.com/fitness/7-Day-Meal-Plan-Weight-Loss-46096063
[3] https://www.popsugar.com/fitness/How-Many-Calories-Do-You-Need-Burn-Lose-Weight-45707102
[4] https://www.popsugar.com/fitness/How-Many-Calories-Should-I-Eat-Lose-Weight-45132272
[5] https://www.popsugar.com/fitness/How-Make-Overnight-Oats-Week-38578822
[6] https://www.cookincanuck.com/turkey-pesto-tortilla-roll-ups/
[7] https://www.popsugar.com/fitness/Vegan-Protein-Bars-33473756
[8] https://www.popsugar.com/food/Sheet-Pan-Fajitas-Recipe-43581071
[9] https://www.popsugar.com/fitness/Easy-Paleo-Breakfast-35261941
[10] https://inspiralized.com/avocado-goddess-chicken-salad-sandwich/
[11] https://showmetheyummy.com/healthy-greek-chicken-bowls-recipe/
[12] https://www.popsugar.com/fitness/Healthy-Overnight-Breakfast-Casserole-35921072
[13] https://hostthetoast.com/chili-lime-chicken-and-sweet-potato-sheet-pan/
[14] https://www.popsugar.com/fitness/Hard-Boiled-Eggs-Avocado-37063255
[15] https://delightfulmomfood.com/healthy-chicken-enchiladas/
[16] https://www.popsugar.com/fitness/Baked-Eggs-Avocado-Recipe-30787252
[17] https://www.popsugar.com/fitness/Healthy-Cobb-Salad-36975553
[18] https://avocadopesto.com/kale-strawberry-smoothie-vegan-superfood/
[19] https://www.popsugar.com/food/Easy-Salmon-Crispy-Cabbage-Kale-36794299
[20] https://www.popsugar.com/fitness/Chia-Pudding-Recipe-34333463
[21] https://www.popsugar.com/fitness/Veggie-Sandwich-Recipe-35415233
[22] https://www.averiecooks.com/green-thai-chicken-coconut-curry/
[23] https://getinspiredeveryday.com/food/meal-prep-sweet-potato-avocado-toast/
[24] https://www.popsugar.com/fitness/Sesame-Ginger-Quinoa-Salad-Vegan-34682147
[25] https://fitfoodiefinds.com/avocado-hummus/
[26] https://www.wellplated.com/teriyaki-chicken-stir-fry/
[27] https://www.popsugar.com/fitness/Vegan-Pancake-Recipe-35270589
[28] https://www.runningtothekitchen.com/smoked-salmon-blt/
[29] https://fitfoodiefinds.com/mexican-street-corn-salad/