7-Day Meal Plan For Weight Loss With A Grocery List
Day 1:
Breakfast: Overnight oats with rolled oats, low-fat milk, and sliced bananas.
Lunch: Tuna salad with canned tuna, mixed greens, cherry tomatoes, and lemon juice.
Dinner: Baked chicken breast with steamed broccoli and brown rice.
Snack: Carrot sticks with hummus.
Day 2:
Breakfast: Scrambled eggs with spinach and whole-grain toast.
Lunch: Turkey wrap with whole-grain tortilla, turkey breast, lettuce, and mustard.
Dinner: Vegetarian chili with canned kidney beans, canned tomatoes, and mixed vegetables.
Snack: Greek yogurt with honey.
Day 3:
Breakfast: Whole-grain toast with avocado and sliced tomatoes.
Lunch: Lentil soup with mixed vegetables.
Dinner: Grilled chicken thighs with roasted sweet potatoes and a side of mixed greens.
Snack: Apple slices with almond butter.
Day 4:
Breakfast: Greek yogurt with granola and fresh berries.
Lunch: Chickpea salad with canned chickpeas, diced cucumbers, cherry tomatoes, and a simple vinaigrette.
Dinner: Baked fish fillet with steamed asparagus and quinoa.
Snack: Rice cakes with peanut butter.
Day 5:
Breakfast: Omelet with bell peppers, onions, and feta cheese.
Lunch: Mixed greens salad with canned tuna, cherry tomatoes, and a lemon vinaigrette.
Dinner: Stir-fried vegetables (broccoli, carrots, and snap peas) with tofu and brown rice.
Snack: Celery sticks with cream cheese.
Day 6:
Breakfast: Cottage cheese with sliced peaches and a sprinkle of cinnamon.
Lunch: Grilled chicken salad with mixed greens and low-fat dressing.
Dinner: Baked sweet potato with black beans, salsa, and a side of steamed broccoli.
Snack: Hard-boiled eggs.
Day 7:
Breakfast: Banana smoothie with low-fat milk, spinach, and a scoop of protein powder.
Lunch: Turkey or chicken wrap with whole-grain tortilla, lettuce, and mustard.
Dinner: Grilled shrimp with roasted zucchini and brown rice.
Snack: Mixed nuts.
Grocery List:
Produce:
Bananas (6)
Sliced bananas (for oats, 1 cup)
Cherry tomatoes (2 cups)
Spinach (1 cup)
Mixed greens (2 cups)
Broccoli florets (2 cups)
Lemons (2)
Steamed broccoli (for 2 meals, 4 cups)
Carrot sticks (for snacks, 2 cups)
Avocado (2)
Sliced tomatoes (for breakfast, 1 cup)
Mixed vegetables (frozen, 2 cups)
Asparagus (1 bunch)
Fresh berries (e.g., strawberries, blueberries, raspberries, 2 cups)
Cucumbers (2)
Bell peppers (2)
Snap peas (1 cup)
Celery sticks (for snacks, 2 cups)
Peaches (2)
Sweet potatoes (4)
Zucchini (2)
Canned/Jarred:
Tuna (canned, 2 cans)
Kidney beans (canned, 1 can)
Canned tomatoes (diced or crushed, 2 cans)
Chickpeas (canned, 1 can)
Salsa (1 jar)
Black beans (canned, 1 can)
Meat/Poultry/Fish:
Chicken breasts (4)
Chicken thighs (4)
Fish fillet (white fish of your choice, 4 fillets)
Shrimp (1 pound)
Turkey or chicken breast slices (for wraps, 8 slices)
Dairy/Refrigerated:
Low-fat milk (1 quart)
Greek yogurt (plain or flavored, 2 cups)
Feta cheese (crumbled, ½ cup)
Eggs (1 dozen)
Cottage cheese (1 cup)
Cream cheese (4 ounces)
Pantry:
Rolled oats (2 cups)
Whole-grain bread (1 loaf)
Whole-grain tortillas (8)
Hummus (1 container)
Honey (small bottle)
Peanut butter or almond butter (1 jar)
Granola (1 cup)
Quinoa (1 cup)
Brown rice (2 cups)
Peanut butter (for snacks, ½ cup)
Mixed nuts (1 cup)
Other:
Olive oil (small bottle)
Balsamic vinegar (small bottle)
Salt
Black pepper
Cinnamon
Protein powder (flavor of your choice)
Rice cakes (1 pack)
Remember to adjust the quantities based on your personal preferences and the number of people you're serving. It's also a good idea to check your pantry for any ingredients you already have before heading to the grocery store. Happy shopping and enjoy your budget-friendly, healthy meals!
