Meal Plan for Weight Loss: A 7-Day Kickstart
lose weight, unfortunately, activity alone isn’t going to get you there—you also have to change what you eat. That does not mean you need to do a cleanse or detox. But it is possible to get a jump on weight loss, the smart and healthy way. Fitbit Dietitian Tracy Morris developed this kickstart one-week meal plan to help her clients see results, fast. Disclaimers: Please don’t try to lose more than 2 pounds per week, or dip below 1200 calories per day, which can compromise your metabolism. This is nota long-term plan, so you definitely don’t want to eat this way every week. But it’s a great way to kick off a weight loss goal, with specific meal and snack ideas, so you’ll see an initial drop—and be extra motivated to keep the momentum going this year. Increase your drive to succeed, and see how many consecutive days your can stay on track, by using Fitbit’s food logging feature.
Here’s the full shopping list for exactly what to buy, and check to make sure you have a few pantry staples on hand. Morris recommends starting on a weekend, so you can make a big pot of veggie soup, and give your body a chance to adjust before diving into a busy week. Her plan cuts carbs for the first couple of days, before slowly reintroducing whole grains. And if you want to mix it up, there are lots more options for healthy snacks, just make sure to get a serving of fruit or vegetables, along with protein.
MEAL PREP
Before you start the meal plan, make a pot of the Veggie Soup. Make 2 servings of Overnight Oats, so they can soak in the fridge. It’s also super helpful to prep your veggie snacks—make 4 bags filled with baby carrots and sugar snap peas, and 3 bags filled with broccoli and cauliflower, for alternate days. And if you really want to get ahead, you could also grill the chicken breasts and cook the quinoa and brown rice in advance.
DAY 1
Breakfast: green smoothie (made with ½ banana + ½ cup frozen mango + 1 cup kale + ½ cup plain, low-fat Greek yogurt + ½ small avocado + ½ cup nonfat milk)
Morning snack: 1 apple + 1 oz nuts
Lunch: 2 cups Veggie Soup
Afternoon snack: 1 cup baby carrots & sugar snap peas + 2 tablespoons hummus
Dinner: 4 oz salmon + 1 cup steamed carrots + 1 cup steamed broccoli + 2 tablespoons teriyaki sauce + 1 teaspoon sesame seeds
Notes: Bake the salmon at 400°F (200°C) until firm to the touch, 10 to 15 minutes, depending on the thickness. Chop the carrots and broccoli and steam until tender-crisp, about 5 minutes for the carrots, 3 minutes for the broccoli. Drizzle everything with the teriyaki sauce and sprinkle with the sesame seeds.
1,226 TOTAL CALORIES FOR THE DAY
features high protein, high fiber foods (a combination that research shows can help with weight loss by keeping you feeling fuller for longer) and strategically balances calories throughout the day so you won't feel starved. The calorie totals are listed next to each meal so you can easily swap things in and out as you see fit. Couple this healthy meal plan with daily exercise and you're on track to lose the weight.
Browse More: Weight-Loss Diet Recipes
How to Meal Prep Your Week of Meals:
Carve out time at the begging of the week to get meal prep out of the way and save yourself time during the busy week.
1. Make the Ravioli & Vegetable Soup ahead of time to have for lunch on Days 1 & 2.
2. Mix up the Carrot-Ginger Vinaigrette and the Avocado-Yogurt Dip.
3. Bake the Maple-Nut Granola or opt for a healthy store-bought granola to save time. Look for a granola that has around 130 calories or less and less than 6 grams of sugar per 1/4 cup.
4. Hard boil 2 eggs for Days 4 & 5.
5. Make a batch of Easy Brown Rice to use on Days 1, 2 & 5.Breakfast (271 calories)
1. Make the Ravioli & Vegetable Soup ahead of time to have for lunch on Days 1 & 2.
2. Mix up the Carrot-Ginger Vinaigrette and the Avocado-Yogurt Dip.
3. Bake the Maple-Nut Granola or opt for a healthy store-bought granola to save time. Look for a granola that has around 130 calories or less and less than 6 grams of sugar per 1/4 cup.
4. Hard boil 2 eggs for Days 4 & 5.
5. Make a batch of Easy Brown Rice to use on Days 1, 2 & 5.Breakfast (271 calories)
• 1 serving Avocado-Egg Toast
Morning Snack (61 calories)
• 1/3 cup blueberries
• 1/4 cup plain non-fat Greek yogurt
• 1/3 cup blueberries
• 1/4 cup plain non-fat Greek yogurt
Afternoon Snack (93 calories)
• 3 Tbsp. hummus
• 1 cup sliced cucumber
• 3 Tbsp. hummus
• 1 cup sliced cucumber
Dinner (437 calories)
• 1 serving Smoky Maple-Mustard Salmon
• 1/2 cup Easy Brown Rice
• 1 Tbsp. chopped walnuts
• 1 cup green beans
• 1/4 tsp. salt and pepper, divided between the brown rice and green beans
• 2 tsp. olive oil, divided between the brown rice and green beans
Toss green beans in olive oil, salt and pepper and roast alongside the salmon. Mix the remaining oil in with the rice, season with salt and pepper, and top with chopped walnuts for an easy brown rice "pilaf".
• 1 serving Smoky Maple-Mustard Salmon
• 1/2 cup Easy Brown Rice
• 1 Tbsp. chopped walnuts
• 1 cup green beans
• 1/4 tsp. salt and pepper, divided between the brown rice and green beans
• 2 tsp. olive oil, divided between the brown rice and green beans
Toss green beans in olive oil, salt and pepper and roast alongside the salmon. Mix the remaining oil in with the rice, season with salt and pepper, and top with chopped walnuts for an easy brown rice "pilaf".
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