wikiHow
Three-Week Meal Plan for Weight Loss
Week 1:
Day 1:
Breakfast: Veggie omelette with spinach, mushrooms, and bell peppers.
Lunch: Grilled chicken breast with mixed greens salad.
Snack: Greek yogurt with berries.
Dinner: Baked salmon with roasted vegetables.
Snack: Carrot sticks with hummus.
Day 2:
Breakfast: Overnight oats with chia seeds and sliced banana.
Lunch: Quinoa salad with mixed vegetables and grilled tofu.
Snack: Apple slices with almond butter.
Dinner: Turkey meatballs with zucchini noodles.
Snack: Mixed nuts.
Day 3:
Breakfast: Whole grain toast with avocado and poached eggs.
Lunch: Lentil soup with a side of mixed greens.
Snack: Celery sticks with peanut butter.
Dinner: Grilled shrimp with steamed broccoli and brown rice.
Snack: Cottage cheese with sliced peaches.
Repeat Days 1-3 for the rest of Week 1.
Week 2:
Day 1:
Breakfast: Protein smoothie with almond milk, spinach, banana, and protein powder.
Lunch: Grilled chicken Caesar salad with light dressing.
Snack: Edamame beans.
Dinner: Baked cod with asparagus and quinoa.
Snack: Air-popped popcorn.
Day 2:
Breakfast: Egg white omelette with tomatoes, onions, and feta cheese.
Lunch: Chickpea salad with cucumber, tomatoes, and lemon dressing.
Snack: Sliced bell peppers with hummus.
Dinner: Beef stir-fry with broccoli and brown rice.
Snack: Greek yogurt with a drizzle of honey.
Day 3:
Breakfast: Spinach and mushroom scramble with whole wheat toast.
Lunch: Turkey lettuce wraps with a side of carrot and cucumber sticks.
Snack: Hard-boiled eggs.
Dinner: Grilled salmon with quinoa and roasted Brussels sprouts.
Snack: Berries with a dollop of Greek yogurt.
Repeat Days 1-3 for the rest of Week 2.
Week 3:
Day 1:
Breakfast: Whole grain pancakes topped with berries and a sprinkle of nuts.
Lunch: Quinoa and black bean salad with a lime-cilantro dressing.
Snack: Rice cakes with almond butter.
Dinner: Grilled chicken breast with roasted sweet potatoes and steamed green beans.
Snack: Cottage cheese with sliced pineapple.
Day 2:
Breakfast: Veggie scramble with peppers, onions, and tomatoes.
Lunch: Lentil and vegetable stir-fry.
Snack: Trail mix (nuts and dried fruits).
Dinner: Baked tofu with soba noodles and stir-fried vegetables.
Snack: Celery sticks with cream cheese.
Day 3:
Breakfast: Protein-packed smoothie bowl with mixed fruits and granola topping.
Lunch: Quinoa-stuffed bell peppers.
Snack: Cottage cheese with cherry tomatoes.
Dinner: Grilled shrimp skewers with grilled zucchini and brown rice.
Snack: Dark chocolate squares.
Repeat Days 1-3 for the rest of Week 3.
Remember to balance your meals with lean proteins, healthy fats, whole grains, and plenty of fruits and vegetables. Also, pay attention to portion sizes and stay hydrated throughout the day. Consulting with a registered dietitian or nutritionist can help tailor a meal plan to your specific needs and goals.
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