Eating fresh, whole foods is crucial for weight loss [1], but if you're not much of a cook or are always pressed for time, this simple meal plan can help. It puts quality ingredients on every plate [2] (think: fruits and vegetables, lean proteins, whole grains, and healthy fats like nuts and avocado), without you needing to spend hours in the kitchen during the week. But don't think for a second that this means the recipes are boring or lacking in flavour. You'll find everything from curry to stir-fry to enchiladas on this delicious, weeklong menu.
Remember that you'll still need to create a calorie deficit [3] to lose weight, so work to determine how many calories you can eat [4] each day, and carefully track your servings to better tackle your goals.
Monday
- Breakfast: overnight oats [5]
- Lunch: turkey pesto tortilla roll-ups [6]
- Snack: chocolate almond protein bar [7]
- Dinner: sheet-pan fajitas [8]
Wednesday
- Breakfast: overnight breakfast casserole [9]
- Lunch: sheet-pan chili lime chicken and sweet potato [10]
- Snack: half serving of hard-boiled eggs with avocado [11]
- Dinner: chicken enchiladas [12]
Thursday
- Breakfast: baked eggs in avocado [13]
- Lunch: cobb salad [14]
- Snack: kale strawberry smoothie [15]
- Dinner: salmon with crispy cabbage and kale [16]
Friday
- Breakfast: coconut chia pudding [17]
- Lunch: veggie and hummus sandwich [18]
- Snack: baby carrots and apple slices with peanut butter
- Dinner: green Thai chicken coconut curry [19]
Sunday
- Breakfast: vegan pancakes [20] with blueberries and a dollop of vanilla yoghurt
- Lunch: smoked salmon BLT [21]
- Snack: grapes and cheese cubes
- Dinner: Mexican street corn salad [22]
Links:
[1] https://www.popsugar.co.uk/fitness/How-Meal-Prep-Weight-Loss-46274900
[2] https://www.popsugar.co.uk/fitness/7-Day-Meal-Plan-Weight-Loss-46331706
[3] https://www.popsugar.co.uk/fitness/How-Many-Calories-Do-You-Need-Burn-Lose-Weight-45711395
[4] https://www.popsugar.co.uk/fitness/How-Many-Calories-Should-I-Eat-Lose-Weight-45135373
[5] https://www.popsugar.co.uk/fitness/How-Make-Overnight-Oats-Week-38602061
[6] https://www.cookincanuck.com/turkey-pesto-tortilla-roll-ups/
[7] https://www.popsugar.co.uk/fitness/Chocolate-Almond-Protein-Bars-Youll-Mistake-Dessert-37946888
[8] https://www.popsugar.com/food/Sheet-Pan-Fajitas-Recipe-43581071
[9] https://www.popsugar.co.uk/fitness/Healthy-Overnight-Breakfast-Casserole-38859606
[10] https://hostthetoast.com/chili-lime-chicken-and-sweet-potato-sheet-pan/
[11] https://www.popsugar.co.uk/fitness/Meet-Easiest-Low-Carb-Protein-Packed-Breakfast-Ever-37831110
[12] https://delightfulmomfood.com/healthy-chicken-enchiladas/
[13] https://www.popsugar.co.uk/fitness/Paleo-Baked-Egg-Avocado-Recipe-37642415
[14] https://www.popsugar.com/fitness/Healthy-Cobb-Salad-36975553
[15] https://avocadopesto.com/kale-strawberry-smoothie-vegan-superfood/
[16] https://www.popsugar.co.uk/fitness/Salmon-Crispy-Cabbage-Kale-One-Pan-Wonder-38187282
[17] https://www.popsugar.co.uk/fitness/Chia-Seed-Pudding-Breakfast-38070327
[18] https://www.popsugar.co.uk/fitness/Best-Vegan-Sandwich-Youve-Ever-Tasted-37545879
[19] https://www.averiecooks.com/green-thai-chicken-coconut-curry/
[20] https://www.popsugar.co.uk/fitness/Basic-Yet-Brilliant-Vegan-Pancakes-37680414
[21] https://www.runningtothekitchen.com/smoked-salmon-blt/
[22] https://fitfoodiefinds.com/mexican-street-corn-salad/
