Health & Wellness

Use Joy Bauer's grocery list and meal plan to lose 10 pounds this month

Looking to lose weight but don't have a lot of time to plan out meals? We've got you covered!

As part of the #StartTODAY series to help you revamp your life, I've created a simple 30-item shopping list you can take to the store that will give you everything you need to make easy, healthy meals and snacks each day for a week. And the best part is, while there are seven days' worth of meals below, you can also mix, match and repeat these recipes to last a whole month — or more!

If you follow this meal plan for a month, you can expect to lose 10 pounds. And this budget-friendly grocery list is easy on your wallet, too! (You'll need a few simple pantry staples, like olive oil, salt and vinegar, so double check the list below to make sure you have the basics before getting started.)

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SHOPPING LIST:

Print out this list and take it to the store!

VEGETABLES

  • Broccoli (2 heads or frozen bags)
  • Carrots (2 bags)
  • Dark leafy greens, including lettuce (3 large bags)
  • Onions, yellow (4)
  • Peppers, bell (5)
  • Spinach (10oz pack frozen, chopped)
  • Tomatoes (3)

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STARCHY VEGETABLES

  • Beans, any preferred variety (2 cans)
  • Potatoes, sweet and white (3 white, 3 sweet)

FRUIT

  • Apples (4)
  • Bananas (4)
  • Berries, any variety (2 frozen bags)
  • Oranges (3)
  • Grapefruit (3)

PROTEINS

  • Chicken breasts, skinless (1 package / 4 half breasts)
  • Eggs and/or egg substitutes (one dozen or container)
  • Pork tenderloin (6 oz)
  • Turkey, ground (2.5 pounds, at least 90% lean)
  • Turkey, sliced (1/2 pound)
  • Salmon, wild (1 can/pouch and 1 fillet)
  • Shrimp (12-16oz frozen bag)
  • Tuna (6 oz can light, packed in water)
  • Nuts, seeds and nut butters, any preferred variety (one jar nut butter, one package nuts/seeds)
  • Lentils (one bag)

DAIRY

  • Cheese, reduced-fat (1 package shredded, any flavor)
  • Milk (1 container skim, 1% low-fat, soymilk, or unsweetened almond)
  • Greek yogurt, fat-free or low-fat (5 single containers)

WHOLE GRAINS

  • Bread, whole grain (1 loaf, regular or reduced calorie)
  • Cereals, whole grain (1 box)
  • Waffles, whole grain (1 box)

RELATED: 3 servings of whole grains daily can help prolong life, new study finds

The recipes in this 7-day slimdown plan also include these mainstay condiments — please check your pantry and make sure you have these on hand!

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CONDIMENTS/PANTRY

  • Garlic
  • Lemon
  • Dijon mustard
  • Marinara sauce
  • Salad dressing, low calorie
  • Salsa
  • Ketchup
  • Olive oil
  • Vinegar
Shutterstock
Healthy bowl of salad on table shot in studio; Shutterstock ID 310701356; PO: today.com food

7-day slimdown meal plan:

MONDAY

Breakfast: Greek Yogurt with Fruit

Lunch: Kitchen Sink Salad

Snack: Apple with 1 level tablespoon nut butter

Dinner: Turkey-Spinach Burger — Enjoy 1 burger without the bun. Serve with a baked sweet potato and mixed green salad with 2 tablespoons low-calorie dressing (or 1 teaspoon olive oil and unlimited vinegar).

TUESDAY

Breakfast: Berry Protein Smoothie

Lunch: Open-Faced Turkey Sandwich

Snack: Orange + 15 nuts

Dinner: Lemon-Garlic Shrimp — Enjoy with 2 cups sautéed leafy greens and ½ baked sweet potato.

Shutterstock
Cart full of apples after picking; Shutterstock ID 301990187; PO: today.com

WEDNESDAY

Breakfast: Whole Grain Cereal with Milk and Fruit — Enjoy 150 calories of whole grain cereal, 1 cup milk (skim, soy, or unsweetened almond milk) and one of the following fruit options; 1/2 banana, 1 orange, 1/2 grapefruit or 1/2 cup berries.

Lunch: Open-Faced Tuna Melt

Snack: Apple + 15 nuts

Dinner: Chicken Paillard Pizza with Veggies and Salad — Enjoy 1 serving of pizza with a side salad topped with 2 tablespoons low-calorie dressing (or 1 teaspoon olive oil and unlimited vinegar).

THURSDAY

Breakfast: 2-Minute Salsa Scramble Sandwich

Lunch: Open-Faced PB-Banana Sandwich — Enjoy with crunchy carrots or bell pepper sticks on the side.

Snack: Lettuce-Pepper-Turkey Roll-Ups (1/4 pound sliced turkey wrapped around lettuce and bell pepper sticks)

Dinner: Baked Fish with Steamed Broccoli and Baked Potato — Enjoy 5 ounces grilled, roasted or baked fish with unlimited steamed broccoli and baked potato topped with 2 tablespoons lowfat Greek yogurt.

Featurepics stock
yogurt, stock, msnbc, photography, food, glass bowl

FRIDAY

Breakfast: Greek Yogurt with Nuts and Fruit

Lunch: Lentil-Bean Salad

Snack: Banana + skim latte (skip sugar)

Dinner: Fiesta Omelet with Baked Sweet Potato — Enjoy with a plain baked sweet potato on the side.

SATURDAY

Breakfast: PBJ & Fruit Waffles

Lunch: Loaded Baked Potato

Snack: Apple + 15 nuts

Dinner: Mini Turkey Meatloaves — Enjoy 2 mini meatloaves with a salad topped with 2 tablespoons low-calorie dressing (or 1 teaspoon olive oil and unlimited vinegar).

SUNDAY

Breakfast: Spinach-Cheese-Egg Scramble

Lunch: Salmon Salad Dijonnaise — Enjoy over leafy greens with 1 slice of whole-grain toast and 1 orange or ½ grapefruit.

Snack: Low-fat Greek yogurt + 1 tablespoon nuts (or 2 tablespoons whole-grain cereal)

Dinner: Pork Tenderloin, Baked Potato and Carrots — Enjoy 6 ounces of roast pork tenderloin with cooked carrots and a baked potato.

Find more weight loss tips you can #startTODAY here, or follow Joy on Twitter, Facebook and Pinterest.

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