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)
