Looking to lose weight but don't have a lot of time to plan out meals? We've got you covered!
As part of this month's #StartTODAY series to help you revamp your life in 2015, 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.)
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)
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)
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!
CONDIMENTS/PANTRY
- Garlic
- Lemon
- Dijon mustard
- Marinara sauce
- Salad dressing, low calorie
- Salsa
- Ketchup
- Olive oil
- Vinegar
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.
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.
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: PJ & 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.