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1 of 25Diet meal plan for weight loss
This is not a deprivation diet. This healthy meal plan is designed to allow you to begin consistently eating nutritious, balanced meals. Rather than focusing on a dated calorie restriction approach, the plan prioritizes clean eating, macro balance, fiber-rich foods, hydration, and portions that support the healthy weight of a typical active woman.
In other words, the meals, snacks, and water included should leave you feeling satisfied and energized. And, if you’ve been eating more than your body needs, the healthy balance should allow your clothes to fit a little better, without leaving you grumpy and undernourished.
2 of 25You don’t need to slash calories
The truth is, when you change what you eat, drastic calorie cutting isn’t even necessary in order to transform how you look and feel. One study found that switching from processed foods to whole foods can result in burning 50% more post-meal calories. Other research shows that consuming more fiber, antioxidants, and pulses (including beans, lentils, peas, and chickpeas), is tied to leanness and a smaller waist measurement, even without cutting calories.
In our diet meal plan, every meal is chock-full of flavor, in addition to anti-inflammatory, immune-supporting ingredients, and can be modified to be gluten-free, dairy-free or meat-free.
So, out with unsatisfying diet food–and in with nutrient-rich, naturally filling whole foods. And a daily dark chocolate treat to boot!
3 of 25Monday: Breakfast
In a blender combine a handful of fresh spinach, quarter cup of unsweetened unflavored plant protein, one level tablespoon almond butter, one half tablespoon chia seeds, one tablespoon raw or non-Dutched cocoa powder, three quarters cup frozen pitted cherries, one half cup sweetened almond milk, one half cup water, and a one inch cube of fresh ginger root. Blend until smooth.
4 of 25Monday: Lunch
Mason jar garden salad
Fill the bottom with a mason jar with half cup of oven-roasted sweet potato. Add layers of dark leafy greens, alternating with sliced grape tomatoes, shredded carrots, and yellow bell pepper; and top with a half cup of cooked red lentils. Just before you’re ready to eat, top the salad with a dressing made from two tablespoons of tahini, thinned with one and a half tablespoons of water, and seasoned with a teaspoon each of fresh lemon juice and minced garlic, and one-eighth teaspoon each of sea salt and cayenne pepper.
5 of 25Monday: Dinner
Salmon avocado “tacos”
In a medium bowl, combine a half cup of quartered grape tomatoes with a quarter cup each minced yellow bell pepper and white onion, one teaspoon minced garlic, one-sixteenth teaspoon cayenne pepper, one tablespoon minced fresh cilantro, and two tablespoons fresh squeezed lime juice. Toss together and marinate in the fridge for 15 minutes. Fill three outer romaine leaves each with one ounce of canned wild salmon. Top with vegetable mixture, and garnish each with a few slices of sliced avocado. For a plant based option replace salmon with a half cup of black beans.
6 of 25Tuesday: Breakfast
Spiced high-protein green oats
Combine a quarter cup each dry old-fashioned rolled oats and plain, unsweetened plant-based protein powder. Add hot water to desired consistency. Stir in a teaspoon of pure maple syrup, dash of cinnamon, and a quarter teaspoon of fresh grated ginger root. Fold in a cup of shredded zucchini, one chopped kiwi, and a quarter cup of shelled pistachios. Enjoy warm or chill overnight.
7 of 25Tuesday: Lunch
Quinoa pesto egg salad
In a medium bowl combine one cup of chopped veggies (like cucumber, red bell pepper, spinach, and red onion), two chopped hard-boiled, pasture-raised eggs, one tablespoon of dairy-free jarred pesto, and a half cup cooked, chilled quinoa. Toss to coat thoroughly and chill for at least 30 minutes. For a plant-based option omit the egg and replace with a half cup of chickpeas.
8 of 25Tuesday: Dinner
Gingery chicken almond stir-fry
In a medium pan over low heat, sauté a quarter cup of minced yellow onion in one-third cup of low-sodium vegetable broth until onions are translucent. Add one cup of broccoli and a half cup each of chopped red bell pepper and shredded purple cabbage. Stir in a teaspoon of minced garlic, a quarter teaspoon of fresh grated ginger, one-eighth teaspoon each of crushed red pepper, black pepper, and sea salt, and sauté until veggies are slightly tender. Add three ounces of chopped cooked chicken breast and a quarter cup of cooked brown or wild rice. Stir to heat through. Garnish with a quarter cup of sliced almonds. For a plant based option replace the chicken with a half cup of black eyed peas.
9 of 25Wednesday: Breakfast
Juice and an energy bar
On crazy mornings when you don’t have time to sit and eat, grab a 16-ounce bottle of no-fruit, cold- pressed organic green juice and one Rx bar. For a plant based option replace Rx with a high protein Amrita bar.
10 of 25Wednesday: Lunch
Moroccan lentil soup
In a medium saucepan over low heat, sauté one quarter cup minced yellow onion in one tablespoon extra virgin oil and two tablespoons organic low-sodium vegetable broth until translucent. Add six tablespoons of additional broth, one half cup cauliflower, cut into small florets, one teaspoon each minced garlic, fresh squeezed lemon juice and Italian herb seasoning, and one-sixteenth teaspoon each ground cinnamon, cumin, turmeric, coriander, and sea salt. Stir for three to four minutes. Add a half cup of water, one half cup fresh baby spinach leaves, and one diced Roma tomato. Bring to a very brief boil and then reduce to a simmer for about ten minutes. Add a half cup of cooked lentils to heat through.
11 of 25Wednesday: Dinner
Simple chicken cacciatore
In a medium pan over low heat, sauté a quarter cup minced yellow onion in one tablespoon extra virgin olive oil and a quarter cup low-sodium organic vegetable broth until translucent. Add three-quarters cup sliced grape tomatoes, a quarter cup minced green bell pepper, one teaspoon each minced garlic and Italian herb seasoning, one-eighth teaspoon each ground black pepper and sea salt, and two teaspoons fresh squeezed lemon juice. Sauté until tomatoes are tender. Add a large handful of chopped spinach, and three ounces of diced cooked chicken breast. Stir to heat through. Serve over one cup of cooked spaghetti squash. For a plant based version replace the chicken with a half cup of white beans.
12 of 25Thursday: Breakfast
Spinach-quinoa breakfast salad with berries and granola
Whisk together vinegar, maple syrup, mustard, and salt in a small bowl. Slowly drizzle in oil, whisking constantly, until fully emulsified. Spread yogurt evenly on 2 plates. Toss together spinach, quinoa, strawberries, blueberries, and half of the dressing in a medium bowl. Divide salad between plates, on top of yogurt. Drizzle with remaining dressing, and sprinkle with granola.
13 of 25Thursday: Lunch
No time to cook? Pick up a veggie salad from Chipotle made with romaine lettuce, black beans, fajita veggies, mild salsa, guacamole, and no dressing.
14 of 25Thursday: Dinner
Chard and mushroom butter noodles
Preheat oven to 400°F. Toss together butternut squash and 1 tablespoon of the oil on a baking sheet; spread in an even layer. Roast until almost tender, about 8 minutes. Set aside.
While squash roasts, stir together hazelnuts, lemon zest, half of the Parmesan, and 1 teaspoon of the thyme in a small bowl; set aside. Heat remaining 2 tablespoons oil in a large Dutch oven over medium-high. Add mushrooms; cook, undisturbed, until bottoms start to brown, about 5 minutes. Stir, and continue cooking, stirring occasionally, until golden brown and tender, about 8 minutes.
Add chard, garlic, and remaining 1 teaspoon thyme; cook, stirring constantly, until chard wilts, about 2 minutes. Add roasted squash; stir to combine. Remove mixture from heat; stir in lemon juice, butter, salt, and remaining cheese until combined. Divide mixture evenly among 4 bowls; sprinkle with hazelnut mixture. Serve immediately.
Try the recipe: Chard And Mushroom Butternut Noodles