Weight Loss Plans for Women Meals:
1. Cook the Slow-Cooker Vegetable Soup overnight on Day 1 so it’s ready for lunch on Day 2. Portion out two 1 1/2-cup servings to have later in the week for lunch on Days 3 and 5. Freeze an additional two 1 1/2-cup servings to have for lunch in Week 3. Freeze any remaining soup for up to 6 months.
2. Prepare the Blueberry-Banana Overnight Oats so it’s ready to grab-and-go in the morning of Day 2.
Day 1
Breakfast: 1 serving Avocado-Egg Toast (271 calories)
A.M. Snack: 1 medium orange (62 calories)
Lunch: 1 serving Butternut Squash Soup with Avocado & Chickpeas (402 calories)
P.M. Snack: 1 medium kiwi (42 calories)
Dinner: 1 serving Citrus Poached Salmon with Asparagus with 3/4 cup Cauliflower Rice (451 calories)
Daily Totals: 1,228 calories, 58 g protein, 126 g carbohydrates, 30 g fiber, 59 g fat, 1,709 mg sodium.
Day 2
Breakfast: 1 serving Blueberry-Banana Overnight Oats (285 calories)
A.M. Snack: 1 serving Apple Cider Vinegar Tonic (22 calories)
Lunch: 1 1/2 cups Slow-Cooker Vegetable Soup with 1 slice Everything Bagel Avocado Toast (347 calories)
P.M. Snack: 1/2 cup edamame (in pods) sprinkled with a pinch of coarse sea salt (100 calories)
Dinner: 1 serving Vegan Coconut Chickpea Curry (471 calories)
Meal-Prep Tip: Prepare the Blueberry-Banana Overnight Oats so it’s ready to grab-and-go in the morning of Day 3.
Daily Totals: 1,225 calories, 41 g protein, 181 g carbohydrates, 36 g fiber, 41 g fat, 1,842 mg sodium.
Day 3
Breakfast: 1 1/2 cups Blueberry-Banana Overnight Oats (285 calories)
A.M. Snack: 1 medium orange (62 calories)
Lunch: 1 1/2 cups Slow-Cooker Vegetable Soup with 1 slice Everything Bagel Avocado Toast (347 calories)
P.M. Snack: 2 medium kiwis (84 calories)
Dinner: 1 serving Zucchini Noodles with Pesto & Chicken (430 calories)
Daily Totals: 1,208 calories, 54 g protein, 146 g carbohydrates, 31 g fiber, 52 g fat, 1,715 mg sodium.
Day 4
Breakfast: 1 slice Peanut Butter-Banana Cinnamon Toast (266 calories)
A.M. Snack: 1 cup Apple Cider Vinegar Tonic with 1 cup blueberries (106 calories)
Lunch: 1 serving Green Salad with Edamame & Beets (325 calories)
P.M. Snack: 1 medium orange (62 calories)
Dinner: 1 serving Spicy Jerk Shrimp with 1/2 cup Easy Brown Rice (464 calories)
Meal-Prep Tip: Freeze any leftover Easy Brown Rice in individual 1/2-cup servings.
Daily Totals: 1,223 calories, 65 g protein, 166 g carbohydrates, 30 g fiber, 35 g fat, 1,282 mg sodium.
Day 5
Breakfast: 1 slice Peanut Butter-Banana Cinnamon Toast (266 calories)
A.M. Snack: 1 kiwi (42 calories)
Lunch: 1 1/2 cups Slow-Cooker Vegetable Soup with 3 Tbsp. hummus and 6 seeded crackers (317 calories)
P.M. Snack: 1 kiwi (42 calories)
Dinner: 1 serving Taco Spaghetti Squash Boats (553 calories)
Daily Totals: 1,221 calories, 55 g protein, 129 g carbohydrates, 30 g fiber, 60 g fat, 1,803 mg sodium.
Day 6
Breakfast: 1 cup raspberries topped with 1 cup nonfat Greek yogurt, 1 Tbsp. sliced almonds & 1 tsp. honey (260 calories)
A.M. Snack: 1 cup Apple Cider Vinegar Tonic (22 calories)
Lunch: 1 serving Veggie & Hummus Sandwich (325 calories)
P.M. Snack: 1/2 cup edamame (in pods) sprinkled with a pinch of coarse sea salt (100 calories)
Dinner: 1 serving Sheet-Pan Chicken & Vegetables with Romesco Sauce (499 calories)
Daily Totals: 1,206 calories, 80 g protein, 115 g carbohydrates, 30 g fiber, 49 g fat, 1,306 mg sodium.
Day 7
Breakfast: 1 serving Avocado-Egg Toast (271 calories)
A.M. Snack: 3/4 cup raspberries topped with 1/2 cup nonfat Greek yogurt & 1 tsp. honey (142 calories)
Lunch: 1 serving Green Salad with Edamame & Beets (325 calories)
P.M. Snack: 1 medium orange (62 calories)
Dinner: 1 serving Salmon Tacos with Pineapple Salsa with Broiled Mango to enjoy after dinner (422 calories)
Daily Totals: 1,222 calories, 71 g protein, 136 g carbohydrates, 34 g fiber, 46 g fat, 1,635 mg sodium.