When you decide to lose weight, it can be difficult to figure out exactly where to start. There are a lot of diet options out there: Keto, paleo, Whole30—the list goes on and on—and it’s not always easy to decide which weight loss meal plan will work best for you. Really, though, the best plans avoid heavy restrictions and fads, and are ones you’ll be able to stick to. They should also include some simple steps so it’s easy to start incorporating into your daily life. A 7-day meal plan filled with nourishing, delicious foods based on Mediterranean Diet principles can be a great way to start a weight loss journey—especially if it’s one that doesn’t make you feel deprived. “My weight loss meal plan is packed with three things,” says nutritionist Christy Brissette, MS, RD and owner of 80 Twenty Nutrition. “One, lean protein to help prevent the loss of muscle as you lose weight—lean protein also helps you build muscle along with weight-training workouts. Two, smart carbs, including colorful veggies and smaller portions of whole grains so you get disease-fighting phytochemicals and fiber to keep things moving,” And yes, you can have dessert once in a while, too. “Having a treat to look forward to can help you stick to your plan,” says Brissette. “You have to really enjoy what you eat!” It’s key, of course, to remember that your individual dietary needs may be different from the plan here, and so you should ask your doctor if you have any health conditions that restrict certain foods. “Please note that everyone has different nutrition needs and this plan is just an example, not medical advice,” says Brissette. “If you want individualized advice, meet with a registered dietitian.” Want to get started on a weight loss meal plan?
Weight loss meal plan
In order to avoid overwhelm (and way too much time in the kitchen), Brissette suggests focusiing on simple, healthy foods for most of the day.
For breakfast, try plain yogurt mixed with delicious berries, banana or citrus slices. Any of your favorite fruits will work blended into this cool, creamy staple food.A salad with protein and a slice of whole wheat pita works great for lunch, in the spirit of the tasty tuna salad below.1/2 cup of steamed edamame (measured in the pods) with a sprinkle of salt makes a great snack. Drink as much water as you can throughout the day.You’ll cook yourself one big, healthy meal per day, which can be eaten for dinner. Instructions for each of those meals can be founds below.
Sunday: Green bean tuna salad with artichoke hearts and onion
Bring a medium-sized pot of water to a boil, adding 2 cups of green beans and blanch for about 1 minute or until bright green and slightly tender (or if frozen, about 2 minutes). Pour the beans into a colander and run under cold water, then into a large bowl. Add 1 can light tuna packed in water, BPA-free, 1/4 red onion, sliced thin, 4 Artichoke hearts marinated, sliced thin, and 2 tbsp fresh minced dill. For the dressing, put 3 tbsp of lemon juice, 1 pinch of salt and pepper, 1 clove of minced garlic, and 1 tsp of Dijon mustard to a mason jar and shake to combine. Pour over your salad and toss.
Monday: Salmon with brown rice and roasted broccoli
Place salmon filets on a baking sheet lined with foil. Add a drizzle of olive oil, and a pinch of salt and pepper over the topBake at 375ºF/190ºC until cooked through, about 10 minutesPre-roast broccoli, and cook brown rice. Heat on the stove top or in the microwave. Serve with the salmon.
Tuesday: Turkey, sweet potato and zucchini skillet
Heat a large skillet over medium-high heat with a drizzle of olive oil. Add the pre-chopped sweet potatoes and cook for 5-6 minutes, until barely tender. Add the pre-chopped onions and zucchini and 1 teaspoon dried or 1 tablespoon fresh rosemary. Continue cooking until sweet potatoes are mostly tender and onion and zucchini are softened, 5-6 minutes. Add one pound ground turkey and a pinch of salt and pepper. Cook until turkey is cooked through and all veggies are tender, another 5-6 minutes.
Wednesday: Chicken, spinach, and tomato pasta
Heat a large pot over medium heat with a drizzle of olive oil. Add the pre-chopped tomatoes and a teaspoon of dried Italian seasoning. Cook until tomatoes start to break down, about three to four minutes. Add pre-cooked pasta, half a pre-cooked chicken, and half a bag of spinach. Cook until everything is heated through, then season to taste with salt and pepper.
Thursday: “Power bowl” with spinach, brown rice, chicken, and roasted broccoli
Toss a bag of spinach with 2 tablespoons olive oil, 2 tablespoons apple cider vinegar, and a pinch of salt and pepper.Divide into 4 bowls, then top with pre-cooked brown rice, chicken, and roasted broccoli.
Friday: Turkey and sweet potato chili with spinach
Saute diced onions with one pound of ground turkey in a large pot. Once onions are tender and turkey is cooked, add diced sweet potatoes, diced zucchini, kidney beans and black beans, diced and crushed tomatoes, and 2 tablespoons each of chili powder and ground cumin.Bring to a boil over high heat, reduce heat to low, and cook for about 20 minutes, until the sweet potatoes are tender. Add in half a bag of spinach and stir until wilted.Reheat leftover turkey and sweet potato, and mix
Saturday: Chicken souvlaki with green quinoa salad, carmelized lemons, and tzatziki
In a medium bowl or Ziploc bag, mix cubes of a one-pound portion of boneless skinless chicken breasts with the juice and zest of one lemon and four minced garlic cloves, with a tablespoon each of rosemary, thyme and oregano. Boil one-and-a-half cups of the quinoa and two-and-a-half-cups of water, bring to a boil, and simmer for 15 minutes. Heat a tablespoon of olive oil over medium-high heat in a pan, adding the chicken and lemons cut-side down. For the tzaziki sauce, mix a ½ cup of yogurt with two finely grated cloves of garlic. Mix a cup of chopped cucumber, 2 medium tomatoes cut into chunks, a quarter cup of minced onion, a quarter cup of feta cheese, and black olives to the quinoa. Squeeze fresh lemon on top and add salt and pepper if you like. This makes six servings you can use for leftovers to kick off next week!
Next up: 12 Trainers Share Their Favorite Workouts for Weight Loss
Sources
Christy Brissette, MS, RD, Owner of 80 Twenty Nutrition
