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Here are 7 days worth of meals you can use over and over again.   You'll find you likely eat the same foods every week anyway (most people do).  If you want help to replace something on this menu with foods you prefer, just email me .
 
This menu does not contain calorie counts.  Instead, it gets rid of the foods that sabotage your weight loss efforts.  The meals contained here are designed to keep you feeling full througout the day.  You should keep smart portion control in mind, eat slowly and drink water or a non-sweetened beverage between bites.  Chew each bite and enjoy and savor the taste of food. 
 
You can switch these meals around or substitute foods on this menu with healthy choices such as whole grains, lean proteins and any fruits and vegetables.  Never substitute with highly processed or enriched flour foods such as white bread, pasta and rice.  Use whole grains of these products for best results.
 
Some meals contain no limits.  You can basically eat as many fruits and vegetables as you want, but mind the amount of sauces.  If you find these meals are not filling you up, continue eating vegetables until you are full.  The fiber will fill you before the calorie count becomes a concern.

To see the full 30-day menu, click here.
This will take you to a different website, so be sure you have bookmarked this current site before leaving for easy return.
 
Click here for the 30-day menu Grocery Shopping List!

7-Day Meal Plan

 

Day 1- Monday 

 Breakfast

  • 1-2 whole eggs + 2 egg whites omelet (use no-cal cooking spray)
  • Over fill with veggies (broccoli, bell peppers, mushrooms, onions, etc.)
  • Sprinkle with Swiss or Monterey Jack cheese
  • Glass of water; cup of tea or black coffee

      A.M. Snack

  • 3-5 strawberries or one piece of whole fruit 
  • Handful of unsalted or lightly salted peanuts

 Lunch:

  • 2 slices of turkey, lettuce and tomato, mayo
  • Roll up inside 1-2 romaine lettuce leaves
  • 1 c. clear broth soup with no pasta or rice, such as chicken, eggdrop, vegetable
  • 1 c. water; unsweetened drink of choice

 Afternoon Snack:

  • Broccoli and baby carrots dipped in ranch dressing
  • 1 c. water or sugar-free drink

 Dinner:

  • Baked chicken breast sliced over large salad of mixed dark greens and spinach (add as many vegetables as possible), sliced almonds or sunflower seeds, olives, etc.
  • Dressing of choice or vinegar & olive oil
  • 12 oz. of skim milk or drink of choice
  • Large glass of water

 Late Snack

  • 1 slice of American or cheddar cheese
  • melt on 1 slice whole grain bread
  • Water
  • Tip:  Late snack is optional.  If you do not usually snack at night, don’t start.  However if you do snack at night regularly but need to cut this menu somewhere, try to cut out the afternoon snack and use it after dinner instead.  Note:  It is best to add calories earlier in the day to give your body time to burn them off before your metabolism slows down for the night. 

Tuesday

 Breakfast

  • Peanut butter on 2 slices whole grain bread or toast
  • Skim Milk, Tea or Coffee (black)
  • Water

 A.M. Snack

  • 1 large Banana or piece of whole fruit
  • Water

 Lunch

  • Scoop of Tuna Salad over lettuce, tomato & cucumbers
  • 1 c. of water; Unsweetened drink of choice

 Afternoon Snack

  • Cottage Cheese with blueberries tossed in
  • Water

Dinner

  • 1 Large chicken breast sautéed in olive oil
  • 1 c. marinara sauce
  • 1 slice mozzarella cheese melted over chicken
  • Fresh steamed green beans or canned (low-salt)
  • Unsweetened Iced Tea
  • Large glass of water

 Late Snack

  • Sliced Strawberries & Melon

Wednesday

 Breakfast

  • Scrambled Eggs
  • 1-2 ham slices
  • ½ grapefruit – no sugar or whole orange
  • Skim Milk, Tea or Coffee (black or use light creamer)
  • Water

 A.M. Snack 

  • 2 slices Turkey or Chicken lunchmeat
  • roll up and dip in favorite condiment
  • Water

 Lunch

  • Chicken Breast Ceasar Salad (no croutons)
  • 1c. Clear broth soup (vegetable, cabbage, won ton)
  • Unsweetened drink of choice
  • Water

 Afternoon Snack

  • Cut vegetables dipped in Ranch dressing
  • Water

 Dinner

  • Lean Steak with steak sauce
  • Steamed Broccoli or Asparagus with Cheese sauce
  • Sweet Potato - Baked
  • Unsweetened drink of choice
  • Water

 Late Snack

  • Handful of mixed nuts
  • Tea or Skim Milk
  • Water

Thursday

 Breakfast

  • 2 Eggs over easy
  • 3 Turkey Sausage Links
  • 1 slice whole grain toast
  • Coffee or Tea
  • Water

 A.M. Snack

  • Few Strawberries
  • Water

Lunch

  • 2 c. Hearty Vegetable Beef Soup
  • Side Salad
  • Unsweetened drink of choice
  • Water

 Afternoon Snack

  • Celery Sticks filled with soft cheese of choice
  • Water

 Dinner

  • Chicken & Vegetable Stirfry:
  • Use olive oil, lite soy sauce, stir-fry sauce and lots of your favorite vegetables)
  • Cook chicken thru first in olive oil
  • then add vegetables until desired doneness, stir in sauces, simmer for 1 min.
  • Water and unsweetened drink of choice

 Late Snack

  • 2 C. Lightly or Unweetened Whole Grain Cereal
  • 8 oz. Skim or Non-fat Milk
  • Water

Friday

 Breakfast

  • 1-2 Tbsp. peanut butter on
  • 1 Slice whole grain bread or toast
  • Coffee or Tea
  • Water

A.M. Snack

  • Assorted cut vegetables
  • Ranch Dip

 Lunch

  • Turkey or Veggie Burger(s) topped with vegetables of choice
  • 1 slice cheese melted over
  • Water

 Afternoon Snack

  • Smashed or sliced Avacado
  • Natural Corn Chips
  • Water

 Dinner

  • Baked BBQ skinless ½ of chicken
  • ½ Sweet Potato
  • Side Salad
  • Unsweetened beverage of choice
  • Water

 Late Snack

  • 2 oz. Cheese
  • Water

Saturday

 Breakfast

  • Cheesy scrambled eggs
  • 3-5 Strawberries
  • Water
  • Tea or Coffee

 A.M. Snack

  • Handful of nuts
  • Water

 Lunch

  • 3 slices Chicken or Turkey lunchmeat
  • Sprinkle shredded Monterey Jack cheese inside
  • Roll up and top with salsa
  • Heat in microwave 1 minute
  • 1 c. Vegetable or clear broth soup
  • Water
  • Unsweetened Iced Tea (or sugar free drink of choice)

 Afternoon Snack

  • Mixed Vegetables in dip
  • Water

 Dinner

  • 3-5 oz. Extra Lean Steak – Broiled
  • Steamed greens or spiced cooked spinach (spice with pepper, herbs, almonds)
  • Sprinkle greens with cheddar cheese before serving
  • Unsweetened drink of choice
  • Water

 Late Snack

  • 1 slice whole grain toast
  • Water, Ice Tea

Sunday

 Breakfast

  • Omelet with lots of veggies,
  • Crumbled turkey bacon or sausage & sprinkle of cheese
  • Water
  • Tea-Coffee

 A.M. Snack

  • Baby carrots and broccoli 
  • dipped in Ranch

 Lunch (400 Calories)

  • 2 slices of Ham (Healthy Choice preferred)
  • 1 slice lite Swiss or American cheese
  • Mustard or mayo (optional)
  • Rolled tightly in 1-2 Romaine lettuce leaves
  • 1 pickle
  • 1 c. vegetable soup (or clear broth soup)
  • Water or unsweetened drink of choice

 Afternoon Snack

  • Handful of mixed nuts
  • Water

 Dinner

  • 4 oz. Turkey Meatloaf (recipe below)
  • Steamed green vegetable of choice (green beans, broccoli, asparagus)
  • Water
  • Unsweetened beverage of choice

 Late Snack

  • ½ peanut butter sandwich on whole grain bread
  • Water

 

Healthy Recipe: Turkey Loaf

  • 1 lb. lean ground turkey
  • 1 egg
  • 1 c. bread crumbs (use only dried whole grain bread in crumbs or pieces)
  • 1/2 c. ketchup
  • sautéed finely chopped vegetables (carrots, mushrooms, red pepper, onion)
  • saute' in olive oil
  • Mix all ingredients, shape into loaf, cover top with more ketchup
  • Bake in 350 oven for 45-60 minutes

Always consult your physician before beginning any new diet or exercise program, especially if you have pre-existing medical conditions.