Weight Loss Plans for Women Meals

Weight Loss Plans for Women Meals

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

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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

veggies and rice in bowls with a side of fresh spinach

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

Spiralized Veggies

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)

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Daily Totals: 1,208 calories, 54 g protein, 146 g carbohydrates, 31 g fiber, 52 g fat, 1,715 mg sodium.

Day 4

spicy jerk shrimp and pineapple on a sheet pan

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

Taco Spaghetti Squash Boats

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

Sheet Pan Chicken & Vegetables with Romesco Sauce

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

Salmon Tacos with Pineapple Salsa

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)

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Daily Totals: 1,222 calories, 71 g protein, 136 g carbohydrates, 34 g fiber, 46 g fat, 1,635 mg sodium.