One of the biggest hurdles for women who are trying to lose weight [1] is finding recipes that taste good and keep you on track with your goals. That's why we've put together an entire week's worth of meals and snacks [2] that will not only help you shed pounds, but also keep you satisfied.
That means you won't find boring salad after boring salad here. This meal plan is packed with fresh, flavorful smoothies [3], soups, chocolatey treats, and more. You'll find loads of vegetables, lean proteins, and whole grains — basically, all the healthy foods your body craves, seasoned and cooked to perfection.
Each day's menu includes breakfast, lunch, dinner, and one snack, totaling around 1,300 to 1,400 calories. That being said, everyone's calorie needs are different (you can calculate yours using this formula [4]), and if you find that the amount of food isn't quite enough for you, you can always add an additional snack or an extra serving of fruits or veggies to your meals. Keep reading to get started!
Monday
Breakfast
- Pumpkin oatmeal [5]
- 2 tablespoons no-sugar-added peanut butter [6]
Lunch
- Mexican stuffed peppers [7]
Dinner
- Easy fried rice with egg [8]
Snack
- Banana peanut butter ice cream [9]
Tuesday
Breakfast
- Overnight oats [10]
- ¼ cup raw almonds [11]
- 1 medium banana [12]
Lunch
- Banh mi lettuce wraps [13]
Dinner
- Creamy vegan chickpea curry [14]
Snack
Wednesday
Breakfast
- Scrambled egg toast with roasted asparagus [16]
Lunch
Dinner
- Chipotle chicken sweet potato skins [18]
Snack
- Almond butter chocolate chip energy bites [19]
Thursday
Breakfast
- Sugar-free banana bread [20]
Lunch
- Broccoli apple salad [21]
- 5 ounces canned chicken [22]
Dinner
Snack
- Cocoa cinnamon sugar roasted chickpeas [24]
Friday
Breakfast
- 3 sausage and broccoli frittata muffins [25]
Lunch
- Quinoa sweet potato salad [26]
Dinner
Snack
Saturday
Breakfast
Lunch
- Grilled chicken and corn salad [30]
Dinner
- Easy teriyaki chicken [31]
- ½ cup jasmine rice [32]
Snack
Sunday
Breakfast
- Tofu scramble with kale and sweet potatoes [34]
- 1 avocado, sliced [35]
Lunch
- Apple cheddar tuna patties [36]
- 2 slices Ezekiel bread [37]
Dinner
Snack