4 Week Meal Plan
Share
Breakfast Recipes
Day 1: Scrambled Eggs with Spinach & Avocado on Whole-Grain Toast (350 cal)
2 large eggs (scrambled in ½ tsp olive oil) (140 cal)
½ cup fresh spinach (lightly sautéed) (10 cal)
¼ small avocado (sliced) (60 cal)
1 slice whole-grain toast (120 cal)
Salt & pepper to taste
Day 2: Greek Yogurt with Berries, Chia Seeds & Almonds (320 cal)
¾ cup plain Greek yogurt (2%) (120 cal)
½ cup mixed berries (blueberries, raspberries, strawberries) (40 cal)
1 tsp chia seeds (20 cal)
1 tbsp sliced almonds (40 cal)
1 tsp honey (optional) (15 cal)
Day 3: Protein Smoothie (380 cal)
1 medium banana (105 cal)
1 tbsp almond butter (90 cal)
1 scoop plant-based protein powder (120 cal)
¾ cup oat milk (unsweetened) (65 cal)
5-6 ice cubes
Day 4: Oatmeal with Flaxseeds, Blueberries, and Walnuts (370 cal)
½ cup rolled oats (cooked in water or milk) (150 cal)
½ tbsp ground flaxseeds (25 cal)
¼ cup fresh blueberries (20 cal)
1 tbsp chopped walnuts (45 cal)
½ tsp cinnamon & drizzle of honey (20 cal)
Day 5: Cottage Cheese with Sliced Peaches and Honey (340 cal)
¾ cup low-fat cottage cheese (120 cal)
½ small peach (sliced) (30 cal)
1 tsp honey (15 cal)
1 tbsp chopped pecans (60 cal)
Day 6: Hard-Boiled Eggs with Hummus & Cucumber Slices (350 cal)
2 large hard-boiled eggs (140 cal)
2 tbsp hummus (80 cal)
½ cup cucumber slices (10 cal)
1 tsp olive oil drizzle (40 cal)
Day 7: Chia Pudding with Almond Milk & Fresh Strawberries (330 cal)
3 tbsp chia seeds (150 cal)
¾ cup unsweetened almond milk (30 cal)
½ tsp vanilla extract (5 cal)
¼ cup fresh strawberries (sliced) (20 cal)
1 tsp maple syrup or honey (15 cal)
Lunch Recipes
Day 1: Grilled Chicken Salad with Quinoa, Avocado & Balsamic Dressing (480 cal)
4 oz grilled chicken breast (165 cal)
1 cup mixed greens (10 cal)
½ cup cooked quinoa (110 cal)
¼ avocado (diced) (60 cal)
1 tbsp balsamic vinaigrette (40 cal)
Day 2: Lentil Soup with Whole Grain Crackers & Mixed Greens (450 cal)
1 cup homemade lentil soup (200 cal)
4 whole grain crackers (90 cal)
1 cup mixed greens with ½ tbsp olive oil (50 cal)
Day 3: Grilled Salmon with Roasted Brussels Sprouts & Wild Rice (490 cal)
4 oz grilled salmon (220 cal)
½ cup roasted Brussels sprouts (with ½ tbsp olive oil) (80 cal)
½ cup cooked wild rice (90 cal)
Day 4: Turkey & Hummus Wrap with Cucumber & Greens (470 cal)
1 whole wheat wrap (150 cal)
3 oz turkey breast (90 cal)
1 tbsp hummus (30 cal)
½ cup mixed greens & cucumber slices (15 cal)
Day 5: Black Bean & Avocado Bowl with Quinoa & Salsa (460 cal)
½ cup cooked black beans (114 cal)
¼ avocado (mashed) (60 cal)
½ cup cooked quinoa (111 cal)
2 tbsp fresh salsa (15 cal)
Day 6: Shrimp Stir-Fry with Brown Rice & Veggies (490 cal)
4 oz shrimp (sautéed in ½ tbsp olive oil) (100 cal)
½ cup cooked brown rice (110 cal)
½ cup mixed veggies (bell pepper, carrots, zucchini) (40 cal)
Day 7: Chicken Lettuce Wraps with Cashews & Ginger Dressing (450 cal)
3 oz ground chicken (150 cal)
3 large lettuce leaves (5 cal)
½ tbsp cashews (chopped) (50 cal)
1 tbsp homemade ginger dressing (40 cal)
Dinner Recipes
Day 1: Baked Cod with Roasted Sweet Potatoes & Steamed Broccoli (500 cal)
4 oz baked cod (90 cal)
½ cup roasted sweet potatoes (with ½ tbsp olive oil) (110 cal)
½ cup steamed broccoli (20 cal)
Day 2: Grilled Tofu with Zucchini Noodles & Tomato Sauce (480 cal)
4 oz firm tofu (grilled) (110 cal)
1½ cups zucchini noodles (30 cal)
½ cup homemade tomato sauce (50 cal)
Day 3: Lemon Garlic Chicken with Quinoa & Asparagus (490 cal)
4 oz grilled chicken (165 cal)
½ cup cooked quinoa (111 cal)
½ cup roasted asparagus (40 cal)
Day 4: Beef & Vegetable Stew with Bone Broth Base (510 cal)
4 oz lean beef chunks (180 cal)
½ cup diced carrots, celery & potatoes (50 cal)
1 cup bone broth (40 cal)
Day 5: Grilled Shrimp with Kale Salad & Roasted Chickpeas (480 cal)
4 oz grilled shrimp (100 cal)
1 cup kale salad (with ½ tbsp olive oil) (70 cal)
¼ cup roasted chickpeas (80 cal)
Day 6: Baked Turkey Meatballs with Spaghetti Squash & Marinara (500 cal)
3 turkey meatballs (baked) (150 cal)
1 cup spaghetti squash (roasted) (40 cal)
½ cup marinara sauce (60 cal)
Day 7: Grilled Salmon with Mixed Greens, Avocado, and Sunflower Seeds (520 cal)
4 oz grilled salmon (220 cal)
1 cup mixed greens (10 cal)
¼ avocado (diced) (60 cal)
1 tbsp sunflower seeds (50 cal)
Snack Options (150-250 cal)
Almonds & dark chocolate squares (10 almonds + 1 small square dark chocolate = 200 cal)
Hummus with carrot & celery sticks (2 tbsp hummus + veggie sticks = 180 cal)
Boiled egg with a handful of walnuts (1 egg + 6 walnuts = 200 cal)
Greek yogurt with flaxseeds & cinnamon (½ cup yogurt + 1 tsp flaxseeds + cinnamon = 180 cal)
Apple with almond butter (1 small apple + 1 tbsp almond butter = 220 cal)
Week 2
Lunch Recipes
Day 1: Quinoa and Chickpea Salad with Lemon Tahini Dressing (470 cal)
½ cup cooked quinoa (111 cal)
½ cup chickpeas (135 cal)
¼ cup diced cucumber & cherry tomatoes (15 cal)
½ tbsp olive oil (60 cal)
1 tbsp tahini (90 cal)
1 tbsp lemon juice (5 cal)
¼ tsp garlic powder, salt & pepper (5 cal)
Day 2: Grilled Salmon with Mixed Greens and Roasted Beets (480 cal)
4 oz grilled salmon fillet (220 cal)
2 cups mixed greens (10 cal)
½ cup roasted beets (40 cal)
½ tbsp olive oil (60 cal)
1 tbsp balsamic vinegar (10 cal)
½ tbsp goat cheese crumbles (40 cal)
Day 3: Turkey and Avocado Wrap with Spinach and Hummus (460 cal)
1 whole wheat tortilla (150 cal)
3 oz lean turkey breast (90 cal)
½ small avocado (sliced) (120 cal)
1 tbsp hummus (30 cal)
½ cup spinach (5 cal)
1 tsp Dijon mustard (5 cal)
Day 4: Shrimp Quinoa Bowl with Kale and Citrus Dressing (490 cal)
4 oz shrimp (100 cal)
½ cup cooked quinoa (111 cal)
½ cup chopped kale (15 cal)
½ tbsp olive oil (60 cal)
1 tbsp orange juice + zest (10 cal)
¼ cup diced bell peppers (20 cal)
1 tbsp slivered almonds (40 cal)
Day 5: Chicken and Black Bean Burrito Bowl with Brown Rice (480 cal)
4 oz grilled chicken breast (165 cal)
½ cup cooked brown rice (110 cal)
½ cup black beans (114 cal)
¼ cup corn & diced tomatoes (30 cal)
½ tbsp olive oil (60 cal)
1 tbsp chopped cilantro (5 cal)
Day 6: Grilled Tofu and Veggie Stir-Fry with Coconut Rice (470 cal)
4 oz firm tofu (grilled) (110 cal)
½ cup cooked jasmine rice (with 1 tbsp coconut milk) (120 cal)
½ cup bell peppers & broccoli (sautéed in 1 tsp olive oil) (40 cal)
1 tbsp low-sodium soy sauce (10 cal)
¼ tsp garlic & ginger powder (5 cal)
Day 7: Lentil and Sweet Potato Stew with Whole Grain Bread (460 cal)
½ cup cooked lentils (115 cal)
½ cup diced sweet potatoes (90 cal)
½ cup diced tomatoes & carrots (30 cal)
½ tbsp olive oil (60 cal)
¼ cup vegetable broth (10 cal)
1 slice whole grain bread (120 cal)
Dinner Recipes
Day 1: Grilled Mahi-Mahi with Mashed Cauliflower and Green Beans (490 cal)
4 oz grilled mahi-mahi (120 cal)
½ cup mashed cauliflower (with 1 tsp butter) (60 cal)
½ cup steamed green beans (20 cal)
½ tbsp olive oil (60 cal)
1 tsp lemon juice & garlic (5 cal)
Day 2: Lemon Herb Chicken with Roasted Asparagus and Quinoa (500 cal)
4 oz grilled chicken breast (165 cal)
½ cup cooked quinoa (111 cal)
½ cup roasted asparagus (40 cal)
½ tbsp olive oil (60 cal)
1 tbsp lemon juice & zest (5 cal)
Day 3: Garlic Butter Shrimp with Zucchini Noodles (480 cal)
4 oz shrimp (100 cal)
1½ cups zucchini noodles (30 cal)
1 tsp butter (40 cal)
1 tbsp Parmesan cheese (40 cal)
½ tbsp olive oil (60 cal)
1 tsp minced garlic & red pepper flakes (5 cal)
Day 4: Balsamic-Glazed Salmon with Rice and Sautéed Spinach (510 cal)
4 oz salmon fillet (220 cal)
½ tbsp balsamic glaze (20 cal)
½ cup cooked brown rice (110 cal)
½ cup sautéed spinach (in ½ tbsp olive oil) (60 cal)
Day 5: Stuffed Bell Peppers with Ground Turkey and Brown Rice (500 cal)
1 large bell pepper (halved and hollowed) (30 cal)
3 oz lean ground turkey (140 cal)
½ cup cooked brown rice (110 cal)
¼ cup diced tomatoes (15 cal)
½ tbsp shredded mozzarella (80 cal)
¼ tsp garlic powder, salt & pepper (5 cal)
Day 6: Baked Cod with Roasted Brussels Sprouts and Sweet Potatoes (490 cal)
4 oz baked cod (90 cal)
½ cup roasted Brussels sprouts (with ½ tbsp olive oil) (80 cal)
½ cup roasted sweet potatoes (110 cal)
1 tsp lemon juice & thyme (5 cal)
Day 7: Black Bean and Quinoa-Stuffed Acorn Squash (480 cal)
½ medium acorn squash (baked) (115 cal)
½ cup black beans (114 cal)
¼ cup cooked quinoa (57 cal)
½ tbsp olive oil (60 cal)
¼ cup diced bell peppers & onions (20 cal)
1 tbsp pumpkin seeds (30 cal)
Week 3
Lunch Recipes
1. Grilled Salmon with Arugula & Roasted Sweet Potatoes (500 cal)
4 oz salmon fillet (220 cal)
1 cup arugula (5 cal)
1 tbsp olive oil (120 cal)
½ cup roasted sweet potatoes (110 cal)
1 tsp balsamic vinegar (5 cal)
½ tbsp feta cheese (40 cal)
2. Chickpea and Avocado-Stuffed Pita with Tahini Dressing (480 cal)
1 small whole wheat pita (160 cal)
½ cup chickpeas (mashed) (135 cal)
½ small avocado (120 cal)
1 tbsp tahini (90 cal)
½ tbsp lemon juice (5 cal)
¼ cup diced cucumber & tomato mix (10 cal)
3. Turkey and Quinoa-Stuffed Zucchini Boats (490 cal)
2 medium zucchini (halved and hollowed out) (60 cal)
3 oz lean ground turkey (140 cal)
¼ cup cooked quinoa (57 cal)
¼ cup marinara sauce (35 cal)
1 tbsp shredded mozzarella (80 cal)
1 tsp olive oil (40 cal)
¼ tsp garlic powder, salt, and pepper (5 cal)
4. Shrimp and Brown Rice Stir-Fry with Bok Choy (500 cal)
4 oz shrimp (100 cal)
½ cup cooked brown rice (110 cal)
1 cup bok choy (10 cal)
½ tbsp sesame oil (60 cal)
1 tbsp soy sauce (10 cal)
¼ cup bell peppers & carrots (sliced) (20 cal)
1 tsp grated ginger & garlic (5 cal)
½ tbsp sesame seeds (30 cal)
5. Lemon Herb Chicken with Roasted Brussels Sprouts (490 cal)
4 oz grilled chicken breast (165 cal)
½ tbsp olive oil (60 cal)
½ cup roasted Brussels sprouts (80 cal)
¼ cup quinoa (57 cal)
1 tbsp lemon juice & zest (5 cal)
¼ tsp garlic powder, salt, and pepper (5 cal)
6. Spicy Black Bean and Veggie Bowl with Avocado (470 cal)
½ cup black beans (114 cal)
½ small avocado (120 cal)
½ cup cooked brown rice (110 cal)
¼ cup corn & diced peppers (40 cal)
1 tsp hot sauce (5 cal)
1 tbsp chopped cilantro & lime juice (5 cal)
1 tsp olive oil (30 cal)
7. Grilled Fish Tacos with Cabbage Slaw & Lime Crema (480 cal)
4 oz white fish (tilapia or cod) (120 cal)
2 small corn tortillas (100 cal)
¼ cup shredded cabbage (10 cal)
1 tbsp lime crema (Greek yogurt + lime juice) (40 cal)
½ small avocado (sliced) (120 cal)
1 tsp olive oil (30 cal)
¼ tsp cumin, chili powder, garlic powder (5 cal)
Dinner Recipes
1. Baked Trout with Roasted Cauliflower and Wild Rice (500 cal)
4 oz trout fillet (200 cal)
½ cup cooked wild rice (83 cal)
½ cup roasted cauliflower (60 cal)
½ tbsp olive oil (60 cal)
1 tsp lemon juice & zest (5 cal)
¼ tsp garlic powder & black pepper (5 cal)
2. Grilled Chicken with Quinoa and Sautéed Kale (490 cal)
4 oz grilled chicken breast (165 cal)
½ cup cooked quinoa (111 cal)
1 tsp olive oil (40 cal)
1 cup sautéed kale (with garlic & lemon juice) (50 cal)
¼ tsp red pepper flakes & sea salt (5 cal)
3. Spicy Shrimp with Black Bean and Avocado Salad (500 cal)
4 oz shrimp (100 cal)
½ cup black beans (114 cal)
½ small avocado (120 cal)
¼ cup diced tomatoes & onions (20 cal)
½ tbsp olive oil (60 cal)
1 tbsp lime juice & chopped cilantro (5 cal)
¼ tsp chili powder, cumin, & garlic powder (5 cal)
4. Mediterranean Chickpea Stew with Spinach and Tomatoes (480 cal)
½ cup chickpeas (135 cal)
½ cup diced tomatoes (15 cal)
½ cup baby spinach (10 cal)
½ tbsp olive oil (60 cal)
¼ cup cooked quinoa (57 cal)
1 tsp cumin, garlic, and paprika (5 cal)
¼ cup vegetable broth (10 cal)
5. Pan-Seared Salmon with Roasted Asparagus and Quinoa (510 cal)
4 oz salmon fillet (220 cal)
½ tbsp olive oil (60 cal)
½ cup cooked quinoa (111 cal)
½ cup roasted asparagus (40 cal)
1 tsp lemon juice & black pepper (5 cal)
6. Turkey Meatballs with Noodles and Marinara Sauce (500 cal)
3 small turkey meatballs (3 oz lean ground turkey + seasonings) (140 cal)
½ cup whole wheat pasta (90 cal)
¼ cup marinara sauce (35 cal)
1 tbsp grated Parmesan (30 cal)
1 tsp olive oil (40 cal)
¼ tsp oregano & garlic powder (5 cal)
7. Garlic Lime Shrimp with Cilantro Rice & Roasted Veggies (490 cal)
4 oz shrimp (100 cal)
½ cup cooked brown rice (110 cal)
½ tbsp olive oil (60 cal)
¼ cup bell peppers & zucchini (roasted) (30 cal)
1 tsp garlic, lime juice & zest (5 cal)
1 tbsp chopped cilantro (5 cal)
Week 4
Lunch Recipes
Grilled Lemon Herb Chicken Salad
Ingredients:
1 grilled chicken breast (seasoned with lemon, garlic, and herbs)
2 cups mixed greens
½ avocado, sliced
½ cup cherry tomatoes, halved
¼ cup feta cheese
2 tbsp olive oil & lemon juice dressing
Instructions:
Grill chicken breast and slice it.
Assemble all ingredients in a bowl.
Drizzle with dressing and toss before serving.
Mediterranean Quinoa Bowl
Ingredients:
½ cup cooked quinoa
½ cup chickpeas
¼ cup cucumber, diced
¼ cup red bell pepper, diced
2 tbsp Kalamata olives, sliced
2 tbsp feta cheese
1 tbsp olive oil & lemon juice
Instructions:
Cook quinoa as per package instructions.
Mix with all other ingredients in a bowl.
Drizzle with olive oil & lemon juice before serving.
Shrimp & Avocado Lettuce Wraps
Ingredients:
8 large shrimp, grilled or sautéed
1 avocado, mashed
1 tsp lime juice
½ tsp cumin
4 large romaine lettuce leaves
¼ cup diced tomatoes
Instructions:
Cook shrimp with a little olive oil, salt, and cumin.
Mix mashed avocado with lime juice.
Place shrimp and avocado mix in lettuce leaves, top with tomatoes, and serve.
Chickpea & Spinach Curry with Brown Rice
Ingredients:
1 cup canned chickpeas, drained
1 cup fresh spinach
½ cup diced tomatoes
½ onion, chopped
1 clove garlic, minced
½ tsp turmeric
½ tsp cumin
1 tbsp olive oil
½ cup cooked brown rice
Instructions:
Sauté onions and garlic in olive oil.
Add tomatoes, chickpeas, and spices. Cook for 10 minutes.
Stir in spinach and cook until wilted.
Serve with cooked brown rice.
Turkey & Veggie Stuffed Peppers
Ingredients:
1 large bell pepper, halved
½ cup ground turkey
¼ cup quinoa, cooked
¼ cup zucchini, diced
¼ cup diced tomatoes
½ tsp garlic powder
½ tsp paprika
1 tbsp olive oil
Instructions:
Preheat oven to 375°F.
Cook turkey in a pan with olive oil and seasonings.
Mix with quinoa, zucchini, and tomatoes.
Stuff the bell peppers with the mixture and bake for 20 minutes.
Greek Chicken Pita with Tzatziki
Ingredients:
1 whole wheat pita
½ grilled chicken breast, sliced
¼ cup cucumber, diced
¼ cup cherry tomatoes, halved
2 tbsp feta cheese
2 tbsp tzatziki sauce
1 tsp olive oil
Instructions:
Grill and slice chicken.
Warm the pita and stuff with chicken, cucumber, tomatoes, and feta.
Drizzle with tzatziki and olive oil before serving.
Black Bean & Roasted Veggie Tacos
Ingredients:
½ cup black beans, mashed
½ bell pepper, sliced
¼ cup zucchini, diced
¼ cup corn
½ tsp cumin
½ tsp chili powder
2 small corn tortillas
Instructions:
Roast bell pepper, zucchini, and corn at 400°F for 15 minutes.
Heat black beans and season with cumin and chili powder.
Assemble tacos with beans and roasted veggies.
Dinner Recipes
Baked Salmon with Roasted Vegetables
Ingredients:
1 salmon fillet
1 cup broccoli
½ cup cherry tomatoes
1 tbsp olive oil
½ tsp garlic powder
½ tsp black pepper
Instructions:
Preheat oven to 400°F.
Place salmon and veggies on a baking tray.
Drizzle with olive oil and seasonings.
Bake for 15-20 minutes until salmon is flaky.
Garlic Butter Chicken with Asparagus
Ingredients:
1 chicken breast
1 cup asparagus
1 tbsp butter
1 clove garlic, minced
½ tsp black pepper
Instructions:
Cook chicken in a pan with butter and garlic.
Add asparagus and cook until tender.
Serve hot.
Spaghetti Squash with Turkey Marinara
Ingredients:
1 spaghetti squash, halved
½ cup ground turkey
½ cup tomato sauce
½ tsp oregano
½ tsp basil
1 tbsp olive oil
Instructions:
Roast spaghetti squash at 375°F for 40 minutes.
Cook turkey in olive oil and add tomato sauce and seasonings.
Scrape squash into "noodles" and top with turkey marinara.
Sheet Pan Shrimp Fajitas
Ingredients:
8 large shrimp
½ bell pepper, sliced
½ onion, sliced
½ tsp chili powder
½ tsp cumin
1 tbsp olive oil
2 whole wheat tortillas
Instructions:
Preheat oven to 400°F.
Toss shrimp and veggies with oil and spices.
Spread on a sheet pan and bake for 10 minutes.
Serve in tortillas.
Grilled Steak with Sweet Potato Mash & Green Beans
Ingredients:
4 oz steak
1 small sweet potato
½ cup green beans
1 tbsp butter
½ tsp garlic powder
Instructions:
Grill steak to desired doneness.
Boil sweet potato, mash with butter.
Sauté green beans with garlic powder and serve.
Honey Garlic Glazed Chicken with Brown Rice
Ingredients:
1 chicken breast
1 tbsp honey
1 clove garlic, minced
1 tbsp soy-free teriyaki sauce
½ cup cooked brown rice
½ cup steamed broccoli
Instructions:
Cook chicken in a pan with honey, garlic, and teriyaki sauce.
Serve with brown rice and steamed broccoli.
Stuffed Bell Peppers with Quinoa & Ground Chicken
Ingredients:
1 large bell pepper, halved
½ cup ground chicken
¼ cup cooked quinoa
¼ cup diced tomatoes
¼ cup spinach, chopped
½ tsp garlic powder
Instructions:
Cook ground chicken with garlic powder.
Mix with quinoa, tomatoes, and spinach.
Stuff bell peppers and bake at 375°F for 20 minutes