WEIGHT LOSS MEAL PLAN WEEK ONE

Week 1: Start with Balanced Simplicity

Welcome to Week 1! This week focuses on light, satisfying meals that are easy to prepare and family-friendly. Batch cooking and repurposing leftovers make it easier to stay on track without cooking every day. Meals like grilled chicken salads, soups, and stir-fries keep your routine fresh and enjoyable.

Tips for Success:

• Batch Prep Proteins: Grill or bake chicken, turkey, or fish in bulk to use in salads, wraps, and bowls.

• Stick to Versatile Ingredients: Cook rice, roasted veggies, or beans to use across multiple meals.

• Keep Snacks Simple: Prepare healthy options like sliced veggies, boiled eggs, or fresh fruit for quick grabs.

Week 1 Meal Plan

• Monday

  • Breakfast: Greek yogurt with fresh berries and a sprinkle of granola.

  • Lunch: Grilled chicken salad with mixed greens, cucumbers, and olive oil dressing.

  • Dinner: Lemon garlic salmon with roasted asparagus and brown rice.

• Tuesday

  • Breakfast: Scrambled eggs with spinach and a slice of whole-grain toast.

  • Lunch: Leftover grilled chicken salad with a side of raw veggies.

  • Dinner: Turkey meatballs in marinara sauce over spaghetti squash.

• Wednesday

  • Breakfast: Smoothie with almond milk, frozen berries, spinach, and protein powder.

  • Lunch: Tuna salad lettuce wraps with a side of sliced cucumbers.

  • Dinner: Stir-fried shrimp with zucchini, bell peppers, and soy sauce over jasmine rice.

• Thursday

  • Breakfast: Whole-grain toast with almond butter and banana slices.

  • Lunch: Veggie-packed minestrone soup with whole-grain crackers.

  • Dinner: Baked chicken thighs with roasted carrots and quinoa (or rice).

• Friday

  • Breakfast: Greek yogurt with a drizzle of honey and a handful of walnuts.

  • Lunch: Leftover minestrone soup with a small salad.

  • Dinner: Air-fried tilapia with steamed green beans and sweet potato mash.

• Saturday

  • Breakfast: Avocado toast with red pepper flakes and a side of boiled eggs.

  • Lunch: Grilled turkey burger (no bun) with a side of roasted Brussels sprouts.

  • Dinner: Veggie stir-fry with tofu (optional) and brown rice.

• Sunday

  • Breakfast: Smoothie bowl topped with granola and sliced fruit.

  • Lunch: Leftover veggie stir-fry with rice.

  • Dinner: Baked chicken fajitas with bell peppers and onions, served in lettuce wraps.