This simple seven-day meal plan from nutritionist Lenny Rogers will help you de-bloat, get energized, and start your weight-loss journey the right way. Plus, whatever your exact needs, you can tweak the plan and still meet your weight-loss goals.
Breakfast
7 oz full-fat plain Greek yogurt with 1 Tbsp chia seeds
1/2 grapefruit
Snack
5 celery sticks
with 2 tsps almond butter
Lunch
Chicken spinach salad: 2 cups raw spinach, 4 oz grilled chicken, 1/4 sliced avocado, 1 tsp olive oil
Snack
1 six-oz almond milk latte
10 cashews
Dinner
Green tea-marinated cod over lentil-currant salad.
Breakfast
Broccoli rabe and egg toast
Snack
1 cup sugar snap peas with 1 oz goat cheese and fresh thyme, warmed in the oven for 3 minutes
Lunch
Shrimp salad: 2 cups mixed baby greens, 5 shrimp, 1/4 steamed avocado, 2 sliced hearts of palm spears, 1/4 lemon juiced, 1 tsp olive oil
Snack
1 green apple
with 2 tsp peanut butter
and 1/2 tsp cinnamon
Dinner
1 small sweet potato, 1 cup sautéed spinach, 1/4 lemon, juiced, 4 oz grilled chicken
Breakfast
Avocado banana smoothie: 1 cup of almond milk, 1 small frozen banana, 1 Tbsp nut butter, 1/2 small avocado, 1 handful of raw spinach, 1 scoop protein powder
Snack
5 carrot sticks
with 1 Tbsp hummus
Lunch
2 cups carrot kale salad topped with 1/2 cup quinoa and 1/3 cup chickpeas
Snack
12 small olives
1 oz Parmesan cheese
Dinner
4 oz grilled tuna steak
1 cup sautéed red cabbage
Breakfast
Salmon pesto tartine
Snack
1 cup jicama slices with 2 Tbsp tzatziki
Lunch
Tuna salad: 1 cup romaine, 1 diced plum tomato, 1/2 cup artichoke hearts, 4 oz canned tuna, 1 tsp olive oil
Snack
1 cup blueberries
10 almonds
Dinner
4 oz grilled beef tenderloin
2 cups bok choy sautéed with 2 tsp avocado oil
Breakfast
1/3 cup dried oatmeal, cooked in water
1 banana with 2 tsp almond butter and a dash of cinnamon
Snack
1 cup cucumber slices
2 Tbsp guacamole
Lunch
Avocado and cucumber nori rolls
Snack
7 oz full-fat plain Greek yogurt with 1 Tbsp flaxseeds
Dinner
4 oz salmon baked with 1/4 lemon juiced, 1 Tbsp Dijon mustard, and 1 Tbsp chopped fresh parsley
2 cups sautéed spinach
Breakfast
Oatmeal pancakes: 1 whole egg, 2 egg whites, 1/4 cup old-fashioned or quick-cooking oats, 1 pinch of ground cinnamon, 1/2 cup low fat cottage cheese
Snack
5 celery sticks with 2 tsp peanut butter
Lunch
Green salad with shitake bacon: 1/2 cup cooked chickpeas, 1 1/2 Tbsp olive oil, 1/2 tsp paprika, 1 teaspoon turmeric, 1 pinch black pepper and sea salt, 6-8 large shiitake mushrooms, 2 cups torn butter lettuce, 1 Tbsp Parmigiano-Reggiano, 1/2 small clove garlic, 1 Tbsp fresh lemon juice, 1 Tbsp white balsamic vinegar
Snack
1/2 grapefruit
10 walnuts
Dinner
Quinoa stuffed pepper
Breakfast
Scrambled eggs (1 whole egg plus 2 egg whites) and 1/2 tsp oregano
1/3 cup cooked quinoa
Snack
1 sliced red bell pepper
2 Tbsps guacamole
Lunch
Kale chicken salad:1 cup kale with 1/4 lemon, juiced, 1 tsp olive oil, 4 oz grilled chicken, 2 Tbsps pomegranate seeds
Snack
5 cups air-popped popcorn
Dinner
3-bean chili
