One-week Weight Loss Meal Plan

Here is a nutritious, one-week 1,500-calorie sample menu.

The meals can be adapted to fit any dietary preference, including vegetarians and those eating gluten-free.

The following meals are around 500 calories each:

Monday

Breakfast – Egg and avocado toast
2 eggs
1 slice of Ezekiel toast
1/2 avocado

Lunch – Salad with grilled chicken
2 cups (40 grams) of spinach
4 ounces (112 grams) of grilled chicken
1/2 cup (120 grams) of chickpeas
1/2 cup (25 grams) of shredded carrots
1 ounce (28 grams) of goat cheese
Balsamic vinaigrette

Dinner – Cod with quinoa and broccoli
5 ounces (140 grams) of baked cod
1 tablespoon (15 ml) of olive oil
3/4 cup (138 grams) of quinoa
2 cups (176 grams) of roasted broccoli

Tuesday

Breakfast – Healthy yogurt bowl
1 cup (245 grams) of full-fat plain yogurt
1 cup (123 grams) of raspberries
2 tablespoons (28 grams) of sliced almonds
2 tablespoons (28 grams) of chia seeds
1 tablespoon (14 grams) of unsweetened coconut

Lunch – Mozzarella wrap
2 ounces (46 grams) of fresh mozzarella
1 cup (140 grams) of sweet red peppers
2 slices of tomato
1 tablespoon (15 grams) of pesto
1 small, whole-grain wrap

Dinner – Salmon with veggies
1 small sweet potato (60 grams)
1 teaspoon (5 grams) of butter
4 ounces (112 grams) of wild-caught salmon
1 cup (88 grams) of roasted Brussels sprouts

Wednesday

Breakfast – Oatmeal
1 cup (81 grams) of oatmeal cooked in 1 cup (240 ml) of unsweetened almond milk
1 cup (62 grams) of sliced apple
1/2 teaspoon of cinnamon
2 tablespoons (32 grams) of natural peanut butter

Lunch – Veggie and hummus wrap
1 small whole-grain wrap
2 tablespoons (32 grams) of hummus
1/2 avocado
2 slices of tomato
1 cup (20 grams) of fresh arugula
1 ounce (28 grams) of muenster cheese

Dinner – Chili
3 ounces (84 grams) of ground turkey
1/2 cup (120 grams) of black beans
1/2 cup (120 grams) of kidney beans
1 cup (224 grams) of crushed tomatoes

Thursday

Breakfast – Peanut butter and banana toast with eggs
2 fried eggs
1 slice of Ezekiel toast
2 tablespoons (32 grams) of natural peanut butter
1/2 sliced banana

Lunch – On-the-go sushi
1 cucumber and avocado sushi roll made with brown rice
1 vegetable roll with brown rice
2 pieces of salmon sashimi and a green salad

Dinner – Black bean burger
1 cup (240 grams) of black beans
1 egg
Chopped onion
Chopped garlic
1 tablespoon (14 grams) of breadcrumbs
2 cups (20 grams) of mixed greens
1 ounce (28 grams) of feta cheese

Friday

Breakfast – Breakfast smoothie
1 scoop of pea protein powder
1 cup (151 grams) of frozen blackberries
1 cup (240 ml) of coconut milk
1 tablespoon (16 grams) of cashew butter
1 tablespoon (14 grams) of hemp seeds

Lunch – Kale salad with grilled chicken
2 cups (40 grams) of kale
4 ounces (112 grams) of grilled chicken
1/2 cup (120 grams) of lentils
1/2 cup (25 grams) of shredded carrots
1 cup (139 grams) of cherry tomatoes
1 ounce (28 grams) of goat cheese
Balsamic vinaigrette

Dinner – Shrimp fajitas
4 ounces (112 grams) of grilled shrimp
2 cups (278 grams) of onions and peppers sauteed in 1 tablespoon (15 ml) of olive oil
2 small corn tortillas
1 tablespoon of full-fat sour cream
1 ounce (28 grams) of shredded cheese

Saturday

Breakfast – Oatmeal
1 cup (81 grams) of oatmeal cooked in 1 cup (240 ml) unsweetened almond milk
1 cup (123 grams) of blueberries
1/2 teaspoon of cinnamon
2 tablespoons (32 grams) of natural almond butter

Lunch – Tuna salad
5 ounces (140 grams) of canned tuna
1 tablespoon (16 grams) of mayo
Chopped celery
2 cups (40 grams) of mixed greens
1/4 sliced avocado
1/2 cup (31 grams) of sliced green apple

Dinner – Chicken with veggies
5 ounces (120 grams) of baked chicken
1 cup (205 grams) of roasted butternut squash cooked in 1 tablespoon (15 ml) of olive oil
2 cups (176 grams) roasted broccoli

Sunday

Breakfast – Omelet
2 eggs
1 ounce (28 grams) of cheddar cheese
1 cup (20 grams) of spinach cooked in 1 tablespoon (15 ml) of coconut oil
1 cup (205 grams) of sautéed sweet potatoes

Lunch – On-the-go Chipotle
1 Chipotle burrito bowl made with romaine lettuce, Barbacoa chicken, brown rice, 1/2 serving of guacamole and fresh salsa

Dinner – Pasta with pesto and beans
1 cup (140 grams) of brown-rice pasta or whole-wheat pasta
1 tablespoon (14 grams) of pesto
1/4 cup (60 grams) of cannellini beans
1 cup (20 grams) of spinach
1 cup (139 grams) of cherry tomatoes
1 tablespoon (5 grams) of grated parmesan cheese

As you can see, eating healthy doesn’t have to be boring.

What’s more, though cooking and packing meals from home should be prioritized, there are plenty of healthy choices for on-the-go meals.

If you know you will be eating at a restaurant, look at the menu beforehand and pick out an option that is both appetizing and nutritious. This way, you will be less inclined to make a last-minute unhealthy meal choice…

Ref:. www.healthline.com