Simple Weight Loss Meal Plan For 30 Days
An entire month of simple to-make plans and supportive dinner prep tips, this solid meal plan sets you up for weight reduction achievement. Here are Simple Weight Loss Meal Plan For 30 Days.
Make a plunge and begin hitting your weight loss objectives today with assistance from this straightforward 30 day meal plan including simple to make plans and accommodating supper prep tips. You’ll set yourself up for progress to lose as much as 8 pounds when following this dinner plan for an entire month. Every day comes in around 1,200 calories (a calorie level at which the vast majority will lose a sound 1 to 2 pounds for every week) and incorporates enough protein and fiber that you’ll feel full and fulfilled while cutting calories.
This arrangement is upgraded to spare you time and vitality by reusing fixings and extras in innovative manners consistently, and week after week dinner prep steps show how a little legwork toward the start of the week implies less work during the bustling weekdays. We call for solid comfort things at whatever point conceivable, yet examine the arrangement and see what else you can get from the store premade (like cooked earthy colored rice, solidified riced cauliflower and spiralized zucchini noodles). By keeping this arrangement basic yet energizing and flavorful, you’ll be roused to stay with it till the end.
Week 1
Also Read : Apple Cider Vinegar Diet For Weight Loss
Simple Weight Loss Meal Plan For Week 1 :
- Cook the Slow-Cooker Vegetable Soup for the time being on Day 1 so it’s prepared for lunch on Day 2. Part out two 1/2-cup servings into watertight compartments to have later in the week for lunch on Days 3 and 5. Freeze an extra two 1/2-cup servings to have for lunch in Week 3. Freeze any residual soup in a hermetically sealed compartment for as long as a half year.
- Set up the Blueberry-Banana Overnight Oats so it’s prepared to get and-go in the first part of the day of Day 2. Store in glass airtight holders that can go from the ice chest to the microwave.
Day 1
Breakfast: 1 serving Avocado-Egg Toast (271 calories)
A.M. Snack: 1 medium orange (62 calories)
Lunch: 1 serving Butternut Squash Soup with Avocado & Chickpeas (402 calories)
P.M. Snack: 1 medium kiwi (42 calories)
Dinner: 1 serving Citrus Poached Salmon with Asparagus with 3/4 cup Cauliflower Rice (451 calories)
Daily Totals: 1,228 calories, 58 g protein, 126 g carbohydrates, 30 g fiber, 59 g fat, 1,709 mg sodium.
Day 2
Breakfast: 1 serving Blueberry-Banana Overnight Oats (285 calories)
A.M. Snack: 1 serving Apple Cider Vinegar Tonic (22 calories)
Lunch: 1 1/2 cups Slow-Cooker Vegetable Soup with 1 slice Everything Bagel Avocado Toast (347 calories)
P.M. Snack: 1/2 cup edamame (in pods) sprinkled with a pinch of coarse sea salt (100 calories)
Dinner: 1 serving Vegan Coconut Chickpea Curry (471 calories)
Meal-Prep Tip: Prepare the Blueberry-Banana Overnight Oats so it’s ready to grab-and-go in the morning of Day 3.
Daily Totals: 1,225 calories, 41 g protein, 181 g carbohydrates, 36 g fiber, 41 g fat, 1,842 mg sodium.
Also Read : What is a Low Fodmap Diet | Fodmap Diet Food List
Day 3
Breakfast: 1 1/2 cups Blueberry-Banana Overnight Oats (285 calories)
A.M. Snack: 1 medium orange (62 calories)
Lunch: 1 1/2 cups Slow-Cooker Vegetable Soup with 1 slice Everything Bagel Avocado Toast (347 calories)
P.M. Snack: 2 medium kiwis (84 calories)
Dinner: 1 serving Zucchini Noodles with Pesto & Chicken (430 calories)
Daily Totals: 1,208 calories, 54 g protein, 146 g carbohydrates, 31 g fiber, 52 g fat, 1,715 mg sodium.
Day 4
Breakfast: 1 slice Peanut Butter-Banana Cinnamon Toast (266 calories)
A.M. Snack: 1 cup Apple Cider Vinegar Tonic with 1 cup blueberries (106 calories)
Lunch: 1 serving Green Salad with Edamame & Beets (325 calories)
P.M. Snack: 1 medium orange (62 calories)
Dinner: 1 serving Spicy Jerk Shrimp with 1/2 cup Easy Brown Rice (464 calories)
Meal-Prep Tip: Freeze any leftover Easy Brown Rice in individual 1/2-cup servings.
Daily Totals: 1,223 calories, 65 g protein, 166 g carbohydrates, 30 g fiber, 35 g fat, 1,282 mg sodium.
Day 5
Breakfast: 1 slice Peanut Butter-Banana Cinnamon Toast (266 calories)
A.M. Snack: 1 kiwi (42 calories)
Lunch: 1 1/2 cups Slow-Cooker Vegetable Soup with 3 Tbsp. hummus and 6 seeded crackers (317 calories)
P.M. Snack: 1 kiwi (42 calories)
Dinner: 1 serving Taco Spaghetti Squash Boats (553 calories)
Daily Totals: 1,221 calories, 55 g protein, 129 g carbohydrates, 30 g fiber, 60 g fat, 1,803 mg sodium.
Day 6
Breakfast: 1 cup raspberries topped with 1 cup nonfat Greek yogurt, 1 Tbsp. sliced almonds & 1 tsp. honey (260 calories)
A.M. Snack: 1 cup Apple Cider Vinegar Tonic (22 calories)
Lunch: 1 serving Veggie & Hummus Sandwich (325 calories)
P.M. Snack: 1/2 cup edamame (in pods) sprinkled with a pinch of coarse sea salt (100 calories)
Dinner: 1 serving Sheet-Pan Chicken & Vegetables with Romesco Sauce (499 calories)
Daily Totals: 1,206 calories, 80 g protein, 115 g carbohydrates, 30 g fiber, 49 g fat, 1,306 mg sodium.
Also Read : What is Carnivore Diet ? | Carnivore Diet Meal Plan
Day 7
Breakfast: 1 serving Avocado-Egg Toast (271 calories)
A.M. Snack: 3/4 cup raspberries topped with 1/2 cup nonfat Greek yogurt & 1 tsp. honey (142 calories)
Lunch: 1 serving Green Salad with Edamame & Beets (325 calories)
P.M. Snack: 1 medium orange (62 calories)
Dinner: 1 serving Salmon Tacos with Pineapple Salsa with Broiled Mango to enjoy after dinner (422 calories)
Daily Totals: 1,222 calories, 71 g protein, 136 g carbohydrates, 34 g fiber, 46 g fat, 1,635 mg sodium.
Week 2
Simple Weight Loss Meal Plan For Week 2 :
- Make the Meal-Prep Sheet-Pan Chicken Thighs to use in the Curried Chicken Apple Wraps and Slow-Cooker Pasta e Fagioli Soup Freezer Pack plans. Store in a sealed shut supper prep compartment to keep new. (To purchase: amazon.com, $15 for 1 enormous)
- Set up the Slow-Cooker Pasta e Fajioli Soup Freezer Pack to have for supper on Days 12 and 13.
- When making the Muffin-Tin Quiches with Smoked Cheddar and Potato for breakfast on Day 8, exclusively envelop extras by plastic and spot in a water/air proof compartment (To purchase: amazon.com, $20 for 1 enormous). Refrigerate for as long as 3 days or freeze for as long as multi month. To warm, expel plastic, enclose by a paper towel and microwave on High for 30 to 60 seconds.
Day 8
Breakfast: 2 Muffin-Tin Quiches with Smoked Cheddar & Potato and 1 cup Herbal Chamomile Health Tonic (248 calories)
A.M. Snack: 1 cup blueberries (84 calories)
Lunch: 1 serving Curried Chicken Apple Wraps with 1 medium pear (345 calories)
P.M. Snack: 1 cup raspberries topped with 1/2 cup nonfat plain Greek yogurt (130 calories)
Dinner: 1 1/2 cups Slow-Cooker Curried Butternut Squash Soup and 1 serving Kale Salad with Beets & Wild Rice (402 calories)
Meal-Prep Tips: Refrigerate the other 3 servings of the Herbal Chamomile Health Tonic to have on days 9, 10 and 11.
Refrigerate one 1-cup serving and one 1 1/2-cup serving of the Slow-Cooker Curried Butternut Squash Soup to have for lunch on Days 9 and 11. Save 1 serving (2 1/2 cups) of Kale Salad with Beets & Wild Rice to have for lunch on Day 9. Store in leak-proof, air-tight containers.
Daily Totals: 1,210 calories, 66 g protein, 138 g carbohydrates, 35 g fiber, 53 g fat, 1,851 mg sodium.
Also Read : Food List : What To Eat in Paleo Diet and What To Avoid
Day 9
Breakfast: 1 cup raspberries topped with 1 cup nonfat Greek yogurt, 1 Tbsp. sliced almonds & 1 tsp. honey (260 calories)
A.M. Snack: 1 cup Herbal Chamomile Health Tonic and 1 cup blueberries (95 calories)
Lunch: 1 cup Slow-Cooker Curried Butternut Squash Soup and 2 1/2 cups Kale Salad with Beets & Wild Rice (325 calories)
P.M. Snack: 1/2 cup edamame (in pods) sprinkled with a pinch of coarse sea salt (100 calories)
Dinner: 1 serving Greek Roasted Fish with Vegetables (422 calories)
Daily Totals: 1,202 calories, 77 g protein, 130 g carbohydrates, 30 g fiber, 47 g fat, 1,564 mg sodium.
Day 10
Breakfast: 2 Muffin-Tin Quiches with Smoked Cheddar & Potato and 1 medium orange (299 calories)
A.M. Snack: 1 cup Herbal Chamomile Health Tonic (11 calories)
Lunch: 1 serving Curried Chicken Apple Wraps with 1 medium pear (345 calories)
P.M. Snack: 1 cup raspberries topped with 1/2 cup nonfat plain Greek yogurt (130 calories)
Dinner: 1 serving Garlic-Lime Pork with Farro & Spinach with 1 cup Tangy Broccoli with Almonds (416 calories)
Daily Totals: 1,202 calories, 97 g protein, 127 g carbohydrates, 34 g fiber, 41 g fat, 1,424 mg sodium.
Day 11
Breakfast: 2 Muffin-Tin Quiches with Smoked Cheddar & Potato with 1 medium orange (299 calories)
A.M. Snack: 1/2 cup blueberries (42 calories)
Lunch: 1 1/2 cups Slow-Cooker Curried Butternut Squash Soup with 3 Tbsp. hummus and 5 seeded crackers (361 calories)
P.M. Snack: 1 cup Herbal Chamomile Health Tonic (11 calories)
Dinner: 1 serving Crispy Oven-Fried Fish Tacos (496 calories)
Daily Totals: 1,209 calories, 51 g protein, 142 g carbohydrates, 30 g fiber, 56 g fat, 1,858 mg sodium.
Also Read : Mediterranean Diet – A Meal Plan
Day 12
Breakfast: 1 cup raspberries topped with 1 cup nonfat Greek yogurt, 1 Tbsp. sliced almonds & 1 tsp. honey (260 calories)
A.M. Snack: 2 medium plums with 1 cup green tea (61 calories)
Lunch: 1 serving No-Cook Black Bean Salad (322 calories)
P.M. Snack: 1 medium apple (95 calories)
Dinner: 2 cups Slow-Cooker Pasta e Fagioli Soup (457 calories)
Meal-Prep Tip: Save 2 cups of the No-Cook Black Bean Salad to have for lunch on Day 13. Refrigerate dressing separately and add just before serving.
Daily Totals: 1,195 calories, 51 g protein, 142 g carbohydrates, 30 g fiber, 56 g fat, 1,858 mg sodium.
Day 13
Breakfast: 2 Muffin-Tin Quiches with Smoked Cheddar & Potato and 1 medium orange (299 calories)
A.M. Snack: 1 plum and 1 cup green tea (30 calories)
Lunch: 2 cups No-Cook Black Bean Salad (322 calories)
P.M. Snack: 3/4 cup raspberries topped with 3 Tbsp. nonfat Greek yogurt and 1 Tbsp. slivered almonds (112 calories)
Dinner: 2 cups Slow-Cooker Pasta e Fagioli Soup (457 calories)
Daily Totals: 1,221 calories, 67 g protein, 131 g carbohydrates, 33 g fiber, 54 g fat, 1,570 mg sodium.
Also Read : Scientifically Proven Benefits of Liquid Diet
Day 14
Breakfast: 2 Blueberry-Pecan Pancakes topped with 2 Tbsp. blueberries and 2 Tbsp. nonfat Greek yogurt mixed with 1 tsp. maple syrup (299 calories)
A.M. Snack: 1 cup green tea (0 calories)
Lunch: 1 serving Whole-Wheat Veggie Wrap (345 calories)
P.M. Snack: 1/2 cup edamame (in pods) sprinkled with a pinch of coarse sea salt (100 calories)
Dinner: 2 servings (5 cups) Indian-Spiced Cauliflower & Chickpea Salad (482 calories)
Meal-Prep Tip:Freeze leftover Blueberry-Pecan Pancakes to have for breakfast on Days 22 and 29.
Daily Totals: 1,227 calories, 51 g protein, 155 g carbohydrates, 36 g fiber, 49 g fat, 1,884 mg sodium.
Week 3
Simple Weight Loss Meal Plan For Week 3 :
- You’ll be having the Slow-Cooker Vegetable Soup for lunch on Days 21 and 22. Make sure to remove the soup from the cooler on the night of Day 19 so it can defrost for the time being in the fridge.
- Set up the Spicy Slaw Bowls with Shrimp and Edamame and store in 4 sealed shut feast prep compartments (To purchase: amazon.com, $26 for 5) to have for lunch on Days 16, 17, 18 and 19. Keep the cabbage blend and dressing for the Spicy Cabbage Slaw discrete and hold back to consolidate until prepared to eat. Utilize precooked solidified shrimp and hold back to defrost the shrimp until you’re prepared to eat as opposed to at the same time and stand by to include the avocado, as well. This will help keep the shrimp tasting new and the avocado from sautéing.
Day 15
Breakfast: 1 serving Avocado-Egg Toast (271 calories)
A.M. Snack: 1 cup Apple Cider Vinegar Tonic with 1 plum (52 calories)
Lunch: 1 serving Veggie & Hummus Sandwich (325 calories)
P.M. Snack: 1 cup raspberries topped with 1/4 cup nonfat Greek yogurt & 1 tsp. honey (127 calories)
Dinner: 1 serving Hawaiian Pork with 1 cup steamed broccoli tossed in 1 tsp. each olive oil & lime juice and seasoned with a pinch each salt and pepper (435 calories)
Meal-Prep Tip: Prepare the Blueberry-Banana Overnight Oats so it’s ready to grab-and-go in the morning of Day 16.
Daily Totals: 1,211 calories, 62 g protein, 141 g carbohydrates, 33 g fiber, 49 g fat, 1,367 mg sodium.
Also Read : Vegan Diet For Weight Loss
Day 16
Breakfast: 1 1/2 cups Blueberry-Banana Overnight Oats (285 calories)
A.M. Snack: 1 cup green tea (0 calories)
Lunch: 1 serving Spicy Slaw Bowls with Shrimp & Edamame (364 calories)
P.M. Snack: 1/2 cup diced cucumber and 1/4 cup shelled edamame tossed in 1 tsp. lime juice and a pinch each of salt and pepper (59 calories)
Dinner: 1 serving Chickpea Curry with 1/2 cup Easy Brown Rice and 1 serving Turmeric-Roasted Cauliflower (515 calories)
Meal-Prep Tip: Save any leftover Easy Brown Rice to use for dinner on later days. You could also plan to make a double batch and freeze it in individual portions to save time down the road.
Prepare the Blueberry-Banana Overnight Oats so it’s ready to grab-and-go in the morning of Day 17.
Daily Totals: 1,223 calories, 50 g protein, 146 g carbohydrates, 31 g fiber, 51 g fat, 1,230 mg sodium.
Day 17
Breakfast: 1 serving Blueberry-Banana Overnight Oats (285 calories)
A.M. Snack: 1 cup Apple Cider Vinegar Tonic (22 calories)
Lunch: 1 serving Spicy Slaw Bowls with Shrimp & Edamame (364 calories)
P.M. Snack: 3/4 cup raspberries (55 calories)
Dinner: 1 serving Spaghetti Squash & Chicken with Avocado Pesto (497 calories)
Daily Totals: 1,222 calories, 66 g protein, 120 g carbohydrates, 33 g fiber, 57 g fat, 996 mg sodium.
Also Read : What is Keto Diet | What to eat Keto Diet All you need to Know
Day 18
Breakfast: 1 slice Peanut Butter-Banana Cinnamon Toast (266 calories)
A.M. Snack: 2 plums (61 calories)
Lunch: 1 serving Spicy Slaw Bowls with Shrimp & Edamame (364 calories)
P.M. Snack: 1 cup raspberries and 1 cup green tea (64 calories)
Dinner: 1 serving Roasted Salmon with Smoky Chickpeas & Greens (447 calories)
Daily Totals: 1,201 calories, 76 g protein, 111 g carbohydrates, 31 g fiber, 51 g fat, 1,042 mg sodium.
Day 19
Breakfast: 1 slice Peanut Butter-Banana Cinnamon Toast (266 calories)
A.M. Snack: 1 cup green tea (0 calories)
Lunch: 1 serving Spicy Slaw Bowls with Shrimp & Edamame (364 calories)
P.M. Snack: 1 medium orange (62 calories)
Dinner: 1 serving Butternut Squash Soup with Avocado & Chickpeas and 1 slice whole-wheat toast drizzled with 1 tsp. olive oil and seasoned with a pinch each of salt and pepper (515 calories)
Meal-Prep Tip:Transfer the 2 individual servings of the Slow-Cooker Vegetable Soup from the freezer to the refrigerator to defrost.
Daily Totals: 1,207 calories, 57 g protein, 153 g carbohydrates, 33 g fiber, 43 g fat, 1,520 mg sodium.
Day 20
Breakfast: 1 cup raspberries topped with 1 cup nonfat Greek yogurt, 1 Tbsp. sliced almonds & 1 tsp. honey (260 calories)
A.M. Snack: 1 medium orange and 1 cup Apple Cider Vinegar Tonic (84 calories)
Lunch: 1 1/2 cups Slow-Cooker Vegetable Soup with 1 slice Everything Bagel Avocado Toast (347 calories)
P.M. Snack: 1/2 cup diced cucumber and 1/4 cup shelled edamame tossed in 1 tsp. lime juice and a pinch each of salt and pepper (59 calories)
Dinner: 1 serving Jerk Chicken & Pineapple Slaw and 1 cup Easy Brown Rice (465 calories)
Daily Totals: 1,215 calories, 79 g protein, 169 g carbohydrates, 34 g fiber, 29 g fat, 1,546 mg sodium.
Day 21
Breakfast: 1 serving Avocado-Egg Toast (271 calories)
A.M. Snack: 1 cup raspberries topped with 2 Tbsp. nonfat Greek yogurt (89 calories)
Lunch: 1 1/2 cups Slow-Cooker Vegetable Soup with 1/4 cup hummus and 6 seeded crackers (343 calories)
P.M. Snack: 1/4 cup diced cucumber and 1/4 cup shelled edamame tossed in 1 tsp. lime juice and a pinch each of salt and pepper (56 calories)
Dinner: 1 serving Stetson Chopped Salad and 1/2 slice whole-wheat toast drizzled with 1 tsp. olive oil and seasoned with a pinch each of salt and pepper (447 calories)
Meal-Prep Tip: Save 1 serving of the Stetson Chopped Salad to have for lunch on Day 22.
Daily Totals: 1,207 calories, 50 g protein, 138 g carbohydrates, 39 g fiber, 57 g fat, 1,937 mg sodium.
Week 4
Simple Weight Loss Meal Plan For Week 4 :
- Make the Muffin-Tin Quiches with Smoked Cheddar and Potato. You’ll go through them during the time for morning meals. Exclusively envelop extras by plastic and refrigerate for as long as 3 days or freeze for as long as multi month. To warm, expel plastic, enclose by a paper towel and microwave on High for 30 to 60 seconds.
- You’ll be having the Blueberry-Pecan Pancakes for breakfast on Day 22. On the off chance that you have extras solidified from Week 2, you can warm the flapjacks in the microwave or toaster broiler.
Day 22
Breakfast: 2 Blueberry-Pecan Pancakes topped with 2 Tbsp. nonfat Greek yogurt mixed with 1 tsp. maple syrup (289 calories)
A.M. Snack: 1 1/4 cups raspberries (96 calories)
Lunch: 1 serving Stetson Chopped Salad (376 calories)
P.M. Snack: 1/3 cup diced cucumber and 1/3 cup shelled edamame tossed in 1 tsp. lime juice and a pinch each of salt and pepper (73 calories)
Dinner: 1 serving Asian Beef Noodle Bowl and 1 kiwi (390 calories)
Meal-Prep Tip: Save 1 serving of the Asian Beef Noodle Bowl to have for lunch on Day 23.
Daily Totals: 1,224 calories, 52 g protein, 149 g carbohydrates, 30 g fiber, 51 g fat, 1,274 mg sodium.
Day 23
Breakfast: 2 Muffin-Tin Quiches with Smoked Cheddar & Potato and 1 medium orange (299 calories)
A.M. Snack: 1 cup raspberries (64 calories)
Lunch: 1 serving Asian Beef Noodle Bowl (348 calories)
P.M. Snack: 1 cup Herbal Chamomile Health Tonic with 2 kiwis (95 calories)
Dinner: 1 serving Eggs in Tomato Sauce with Chickpeas & Spinach with 1/2 (6-inch) whole-wheat pita bread (407 calories)
Meal-Prep Tip: Refrigerate the 3 remaining servings of the Herbal Chamomile Health Tonic to have on Days 24, 25 and 26.
Daily Totals: 1,213 calories, 60 g protein, 138 g carbohydrates, 28 g fiber, 50 g fat, 1,800 mg sodium.
Day 24
Breakfast: 2 Muffin-Tin Quiches with Smoked Cheddar & Potato and 1 cup Herbal Chamomile Health Tonic (248 calories)
A.M. Snack: 1 medium orange (62 calories)
Lunch: 1 serving Veggie & Hummus Sandwich (325 calories)
P.M. Snack: 1/2 cup diced cucumber and 1/2 cup shelled edamame tossed in 1 tsp. lime juice and a pinch each of salt and pepper (109 calories)
Dinner: 1 serving (3 patties) Falafel with 2 cups mixed greens, 1/2 cup sliced cucumber and topped with 2 Tbsp. Tahini Sauce with Lemon & Garlic (458 calories)
Meal-Prep Tip: Refrigerate 2 Falafel patties to have for lunch on Day 25.
Daily Totals: 1,203 calories, 51 g protein, 123 g carbohydrates, 31 g fiber, 60 g fat, 1,628 mg sodium.
Day 25
Breakfast: 2 Muffin-Tin Quiches with Smoked Cheddar & Potato and 1 cup Herbal Chamomile Health Tonic (248 calories)
A.M. Snack: 1 medium orange (62 calories)
Lunch: 1/2 (6-inch) whole-wheat pita bread stuffed with 2 Falafel patties, 1 cup mixed greens, 1/4 cup sliced cucumber and 1 Tbsp. Tahini Sauce with Lemon & Garlic (366 calories)
P.M. Snack: 1 cup raspberries topped with 1/4 cup nonfat Greek yogurt & 1 tsp. honey (127 calories)
Dinner: 1 serving Roasted Chicken & Winter Squash over Mixed Greens (415 calories)
Meal-Prep Tips: Plan to use any leftover chicken from tonight’s dinner or cook extra so you have enough for the Curried Chicken Apple Wraps on Days 26 & 27 (you’ll need 1 cup shredded chicken total).
Prep the Blueberry-Banana Overnight Oats so it’s ready to grab-and-go in the morning of Day 26.
Daily Totals: 1,218 calories, 66 g protein, 137 g carbohydrates, 29 g fiber, 50 g fat, 1,604 mg sodium.
Day 26
Breakfast: 1 1/2 cups Blueberry-Banana Overnight Oats (285 calories)
A.M. Snack: 1 cup Herbal Chamomile Health Tonic (22 calories)
Lunch: 1 serving Curried Chicken Apple Wraps with 1 medium pear (345 calories)
P.M. Snack: 2 kiwis (84 calories)
Dinner: 1 serving Ginger Roasted Salmon & Broccoli and 1/2 cup Cauliflower Rice (487 calories)
Daily Totals: 1,212 calories, 73 g protein, 148 g carbohydrates, 30 g fiber, 44 g fat, 1,462 mg sodium.
Day 27
Breakfast: 2 Muffin-Tin Quiches with Smoked Cheddar & Potato and 1 medium orange (299 calories)
A.M. Snack: 1/2 cup blueberries and 1 cup green tea (42 calories)
Lunch: 1 serving Curried Chicken Apple Wraps with 1 medium pear (345 calories)
P.M. Snack: 2 Tbsp. hummus and 1/2 medium bell pepper, sliced (64 calories)
Dinner: 2 cups White Turkey Chili (466 calories)
Meal-Prep Tip: Refrigerate two (1 1/2-cup) servings of the White Turkey Chili to have for lunch on Days 28 and 29.
Daily Totals: 1,216 calories, 85 g protein, 139 g carbohydrates, 36 g fiber, 48 g fat, 1,772 mg sodium.
Day 28
Breakfast: 2 Muffin-Tin Quiches with Smoked Cheddar & Potato (238 calories)
A.M. Snack: 1 cup raspberries and 1 cup green tea (64 calories)
Lunch: 1 1/2 cups White Turkey Chili (350 calories)
P.M. Snack: 2 Tbsp. hummus and 1/2 medium bell pepper, sliced (64 calories)
Dinner: 1 serving Easy Saag Paneer with 1/2 cup Easy Brown Rice (495 calories)
Daily Totals: 1,211 calories, 73 g protein, 113 g carbohydrates, 28 g fiber, 59 g fat, 1,857 mg sodium.
Week 5
Simple Weight Loss Meal Plan For Week 5 :
- You’ll be having the Blueberry-Pecan Pancakes for breakfast on Day 29. In the event that you have extras solidified from Week 2, you can warm the flapjacks in the microwave or toaster stove.
- You’ll be having the Muffin-Tin Quiches with Smoked Cheddar and Potato that you made and solidified in Week 4 for breakfast on Day 30. To warm, expel plastic, envelop by a paper towel and microwave on High for 30 to 60 seconds.
Day 29
Breakfast: 2 Blueberry-Pecan Pancakes topped with 3 Tbsp. blueberries and 2 Tbsp. nonfat Greek yogurt mixed with 1 tsp. maple syrup (305 calories)
A.M. Snack: 1 cup raspberries and 1 cup green tea (64 calories)
Lunch: 1 1/2 cups White Turkey Chili (350 calories)
P.M. Snack: 1 medium orange (62 calories)
Dinner: 1 serving Cod with Tomato Cream Sauce with 1/2 cup Easy Brown Rice and 2 cups mixed greens dressed with 2 tsp. each olive oil and balsamic vinegar (446 calories)
Daily Totals: 1,226 calories, 65 g protein, 148 g carbohydrates, 30 g fiber, 45 g fat, 1,491 mg sodium.
Day 30
Breakfast: 2 Muffin-Tin Quiches with Smoked Cheddar & Potato and 1 medium orange (299 calories)
A.M. Snack: 3/4 cup blueberries and 1 cup green tea (63 calories)
Lunch: 2 cups No-Cook Black Bean Salad (322 calories)
P.M. Snack: 1/3 cup diced cucumber and 1/3 cup shelled edamame tossed in 1 tsp. lime juice and a pinch each of salt and pepper (73 calories)
Dinner: 1 serving Mexican Stuffed Acorn Squash with 3/4 cup Mexican Cauliflower Rice (464 calories)
Daily Totals: 1,222 calories, 51 g protein, 132 g carbohydrates, 32 g fiber, 62 g fat, 1,948 mg sodium.
