Your 7-Day Eating Plan and Grocery List To Help You Begin On A Sustainable (Sustainable!) Weight-Loss Journey
Day 1:
Breakfast: Overnight oats with chia seeds, almond milk, and fruit
Lunch: Quinoa and vegetable stir-fry
Dinner: Grilled chicken with roasted vegetables
Grocery list:
Oats
Chia seeds
Almond milk
Fruit (e.g. berries, banana)
Quinoa
Vegetables (e.g. bell peppers, broccoli, carrots)
Chicken breasts
Day 2:
Breakfast: Avocado toast with scrambled eggs
Lunch: Salad with grilled chicken and a homemade vinaigrette
Dinner: Baked salmon with sweet potato and steamed broccoli
Grocery list:
Avocado
Eggs
Bread
Salad greens
Chicken breasts
Olive oil
Vinegar
Salmon filets
Sweet potatoes
Broccoli
Day 3:
Breakfast: Greek yogurt with granola and fruit
Lunch: Whole grain wrap with turkey, cheese, and vegetables
Dinner: Black bean and corn salad with grilled shrimp
Grocery list:
Greek yogurt
Granola
Fruit (e.g. berries, banana)
Whole grain wraps
Turkey slices
Cheese
Vegetables (e.g. bell peppers, lettuce, tomato)
Black beans
Corn
Shrimp
Day 4:
Breakfast: Smoothie with spinach, banana, and protein powder
Lunch: Whole grain pasta with tomato sauce and vegetables
Dinner: Grilled veggie and tofu skewers
Grocery list:
Spinach
Banana
Protein powder
Whole grain pasta
Tomato sauce
Vegetables (e.g. bell peppers, zucchini, mushroom)
Tofu
Day 5:
Breakfast: Omelette with vegetables and whole grain toast
Lunch: Quinoa and black bean bowl with avocado and salsa
Dinner: Grilled chicken with roasted sweet potato and asparagus
Grocery list:
Eggs
Vegetables (e.g. bell peppers, onion, mushroom)
Whole grain bread
Quinoa
Black beans
Avocado
Salsa
Chicken breasts
Sweet potatoes
Asparagus
Day 6:
Breakfast: Whole grain waffles with fruit and yogurt
Lunch: Whole grain pita with hummus, veggies, and grilled chicken
Dinner: Stir-fried brown rice with vegetables and tofu
Grocery list:
Whole grain waffle mix
Fruit (e.g. berries, banana)
Yogurt
Whole grain pitas
Hummus
Vegetables (e.g. bell peppers, carrot, cucumber)
Chicken breasts
Brown rice
Tofu
Day 7:
Breakfast: Oatmeal with nuts and fruit
Lunch: Whole grain crackers with cheese and veggies
Dinner: Grilled veggies with quinoa and chickpeas
Grocery list:
Oats
Nuts (e.g. almonds, walnuts)
Fruit (e.g. berries, banana)
Whole grain crackers
Cheese
Vegetables (e.g. bell peppers, carrot, cucumber)
Quinoa
Chickpeas
This is just one example of a healthy eating plan and grocery list
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