Weight Loss Weekly Meal Plan
Week 1 Meal Plan
Day 1
Breakfast
Egg Scramble
Lunch
Tuna Salad & Cucumbers
Dinner
Salmon With Quinoa and Broccoli
Snack
Chia Pudding with Fruit
Day 2
Breakfast
Yogurt Parfait
Lunch
Grilled Chicken Salad
Dinner
Mexican Stuffed Peppers
Snack
Grape and Lime Juice Candies
Day 3
Breakfast
Egg Breakfast Cups
Lunch
Shrimp Grain Bowl
Dinner
Lettuce Wrap Burger and Sweet Potato Fries
Snack
Mini Banana Oat “Muffins”
Day 4
Breakfast
Overnight Oats
Lunch
Buffalo Chicken Wrap
Dinner
Sirloin Steak, Side, Jasmine Rice
Snack
Zucchini Chips w/Primal Kitchen Ranch
Day 5
Breakfast
Breakfast Quesadilla
Lunch
Air Fryer Chicken Grain Bowl
Dinner
Shrimp or Chicken Stir-fry
Snack
No Bake Date/Nut Bars
Day 6
Breakfast
PB/Banana Baked Oatmeal
Lunch
Cajun Shrimp & Cauliflower Rice
Dinner
Steak bites with Sweet Potatoes and Peppers
Snack
Smoky, Spicy Roasted Chickpeas
Day 7
Breakfast
Egg Bowl
Lunch
Steak & Pepper Quesadilla
Dinner
Air Fryer Chicken Fajitas
Snack
Apple Nacho Bites
Week 2 Meal Plan
Day 1
Breakfast
Smoothie Bowl
Lunch
Spicy Tuna Wraps
Dinner
Turkey and Rice Bowls
Snack
Everything Bagel Peppers
Day 2
Breakfast
Portobello Eggs
Lunch
Buffalo Chicken Chopped Salad
Dinner
Garlic and Tomato Zoodles with Turkey
Snack
Homemade Hummus
Day 3
Breakfast
Banana & Egg Pancakes
Lunch
Deconstructed Sushi Bowl
Dinner
Ground Beef Hash
Snack
Salt and Vinegar Cucumber Chips
Day 4
Breakfast
Avocado Toast
Lunch
Farro Salad
Dinner
Spaghetti Squash with Ground Beef
Snack
Cucumber Bagel Bites
Day 5
Breakfast
Breakfast Burrito
Lunch
Chickpea Salad
Dinner
Crab Stuffed Mushroom
Snack
Frozen Yogurt Cups
Day 6
Breakfast
Eggs, Roasted Potatoes & Sautéed Kale
Lunch
Shrimp & Veggie Skillet
Dinner
Stuffed Acorn Squash
Snack
Dried Fruit Cups
Day 7
Breakfast
Avocado Egg Cups
Lunch
Chicken Salad Stuffed Peppers
Dinner
Grilled Fish, Green Beans and Cauliflower Rice
Snack
Apple Cookie Bites
Week 3 Meal Plan
Day 1
Breakfast
Salmon Egg Scramble
Lunch
Chicken Soup
Dinner
Shrimp Fried Rice
Snack
Granola Yogurt Bark
Day 2
Breakfast
Breadless French Toast
Lunch
Fish Taco Stuffed Peppers
Dinner
Chicken Strips and Fries
Snack
Baked Apple Chips
Day 3
Breakfast
Eggs Benedict
Lunch
Honey Hot Chicken Salad
Dinner
Shrimp Ceviche
Snack
Oatmeal Energy Balls
Day 4
Breakfast
“Simple Breakfast”
Lunch
Chicken Zucchini Skillet
Dinner
Coconut Curry Chicken
Day 5
Breakfast
Breakfast Sandwich
Lunch
Plant Based Tuna Pasta Salad
Dinner
Taco Salad
Day 6
Breakfast
Omelet
Lunch
Cauliflower Nachos
Dinner
Chili
Day 7
Breakfast
Baked Breakfast Potatoes
Lunch
“Walking Tacos”
Dinner
Chicken Kabobs
Week 4 Meal Plan
Day 1
Breakfast
Veggie Breakfast Casserole
Lunch
Mediterranean Bowl
Dinner
Unstuffed Cabbage Roll
Day 2
Breakfast
Protein Power Bowl
Lunch
Cajun Chicken & Veggie Foil Packets
Dinner
Zucchini Lasagna
Day 3
Breakfast
Protein French Toast
Lunch
Avocado Chicken Salad
Dinner
Eggplant Pizza
Day 4
Breakfast
Breakfast Enchiladas
Lunch
Chicken & Caprese Sandwich
Dinner
Bison Meatballs
Day 5
Breakfast
Breakfast Hash
Lunch
Power Bowl
Dinner
Plant Based Pasta
Day 6
Breakfast
Chia Pudding
Lunch
Zucchini Boats
Dinner
Hummus Chicken and Riced Cauliflower
Day 7
Breakfast
Steak & Eggs
Lunch
Broth Bowl
Dinner
Tuna Steaks