It can be difficult to come up with meals that are healthy, nutritious, and delicious, let alone find the time to purchase food for and prepare these meals. That’s why having a menu plan can be such a great tool to get your nutrition right when your schedule’s tight. Enjoy this five-day menu plan made to encourage weight loss and balance macronutrients!

Day 1

Breakfast: Egg and Avocado Toast with a side of Berries

• 3 scrambled eggs
• 1 slice whole-grain toast with ¼ avocado
• 1 cup mixed berries

Lunch: Grilled Chicken Salad with Tortilla Chips and Salsa

• 3 oz grilled chicken salad with lettuce greens, cherry tomatoes, cucumbers, 1 tbsp olive oil, and a squeeze of lemon
• 1 whole grain tortilla toasted and cut into tortilla chips with 1 cup salsa

Snack: Apple dipped in Peanut Butter

• 1 medium apple
• 2 tbsp peanut butter

Dinner: Salmon over Quinoa with Broccoli

• 4 oz salmon, baked or air fried
• 1 cup quinoa
• 1 cup steamed broccoli

Snack: Greek Yogurt with a Drizzle of Honey

• ½ cup low-fat Greek yogurt
• 1 tsp honey

Day 2

Breakfast: Overnight Protein Oats

Add all ingredients except the banana to a container with a lid. Shake and refrigerate overnight. Add banana before eating.

• ½ cup rolled oats cooked with 1 cup almond milk
• 1 scoop protein powder (20-30 grams)
• 1 tbsp chia seeds
• 1 small banana

Lunch: Turkey Wrap with a Side of Baby Carrots

• 3 oz turkey breast, whole wheat tortilla, spinach, 1 tbsp hummus
• 1 cup baby carrots

Snack: Hard-Boiled Egg and Handful of Nuts

• 1 hard-boiled egg
• 1 oz mixed nuts

Dinner: Shrimp Stir-fry

• 4 oz grilled shrimp
• 1 cup brown rice
• 1 cup stir-fry frozen vegetables cooked

Snack: Almond Butter Toast

• 1 slice whole grain toast with 1 tbsp almond butter

Day 3

Breakfast: Spinach Omelet with Side of Toast, Fruit, and Protein Iced Coffee

2 scrambled eggs with spinach

• 1 slice whole wheat toast with 1 tsp butter
• ½ grapefruit
• ½ vanilla protein shake in 1 cup coffee with ice

Lunch: Chicken over a bed of Spinach with side Sweet Potato

• 4 oz grilled chicken breast
• 1 cup roasted sweet potato
• 1 cup spinach

Snack: Pear with Cheese

• 1 small pear
• 1 oz cheddar cheese

Dinner: Baked Sole over Cauliflower Rice and a Side of Zucchini

• 5 oz filet of sole
• 1 cup cauliflower rice seasoned
• 1 cup roasted zucchini

Snack: Cottage Cheese with Ground Flax Seed

• ½ cup cottage cheese with 1 tbsp flax seeds

Day 4

Breakfast: Greek Yogurt Parfait

Layer ½ cup yogurt, ½ cup strawberries, ½ almonds, and repeat

• 1 cup low-fat Greek yogurt with cinnamon
• 1 cup strawberries
• 10 almonds crushed

Lunch: Lentil Soup with a Side Salad

• 1 cup cooked lentils, carrots, celery, onions, and vegetable broth
• Side salad with 1 tbsp olive oil vinaigrette

Snack: Hard-Boiled Egg and an Orange

• 1 small orange
• 1 boiled egg

Dinner: Beef, Pepper, and Onion Bowl over Brown Rice

• 5 oz lean beef
• Bell peppers and onions
• 1 cup cooked brown rice

Snack: Almond Butter Toast

• 1 slice whole wheat toast
• 1 tbsp almond butter

Day 5

Breakfast: Protein and Nutrient-Dense Smoothie

• 1 scoop of protein powder
• ½ banana, 1 cup spinach, 1 tbsp chia seeds, 1 cup unsweetened almond milk

Lunch: Protein Style Turkey Burger in lettuce leaves with tomato onion and pickle

• 4 oz grilled turkey burger
• 2 lettuce leafs, 1 cup sliced tomato, onion, and pickles
• 1 tbsp olive oil vinaigrette
• 1 small apple

Snack: Cottage Cheese and Sunflower Seeds

• ½ cup low-fat cottage cheese with 1 tbsp sunflower seeds

Dinner: Baked Chicken with Baked Potato and Green Beans

• 4 oz baked chicken breast
• 1 small baked potato with tsp butter
• 1 cup steamed broccoli

Snack: Dark Chocolate with a Cup of Tea

• 1 square dark chocolate
• 1 cup herbal tea

Grocery List

Proteins:

• Eggs (7)
• Chicken breasts (20 oz)
• Turkey breast slices (3 oz)
• Turkey patty (4 oz)
• Lean ground beef (5 oz)
• Salmon (4 oz)
• Shrimp (4 oz)
• Filet of sole (5 oz)
• Low-fat Greek yogurt (1 ½ cups)
• Cottage cheese (1 cup)
• Protein powder (3 scoops)

Carbohydrates:

• Whole grain bread (1 loaf)
• Whole grain tortillas (1 pack)
• Rolled oats (½ cup)
• Quinoa (1 cup)
• Brown rice (2 cups)
• Sweet potatoes (1)
• Lentils (1 cup dry)

Fruits & Vegetables:

• Romaine lettuce (1 bag)
• Baby spinach (1 bag)
• Mixed berries (1 cup)
• Strawberries (1 cup)
• Apples (2)
• Bananas (2)
• Grapefruit (½)
• Pears (1)
• Oranges (1)
• Lemon (1)
• Avocado (1)
• Baby Carrots (1 small bag)
• Zucchini (1)
• Cauliflower Rice (1 cup)
• Broccoli (2 cups)
• Stir fry frozen vegetables (1 cup)
• Bell peppers (2)
• Cucumbers (2)
• Cherry tomatoes (1 pint)
• Celery (1 stalk)
• Onions (2)
• Carrots (2)

Dairy & Fats:

• Cheddar cheese (1 oz)
• Almond butter (2 tbsp)
• Peanut butter (2 tbsp)
• Chia seeds (2 tbsp)
• Flaxseeds (1 tbsp)
• Olive oil (1 bottle)
• Butter (small amount)
• Almonds (10)
• Mixed nuts (1 oz)
• Dark chocolate (1 square)

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