It's time to hit the reset button and get back to clean-eating. This 7-day plan is filled with healthy plant-based whole foods that will give your body the nutrients it needs and none of the stuff it doesn't. It's packed full of high-fiber fruits, vegetables and plant-based proteins (like beans, edamame and lentils). The high-fiber, high protein in the selected meals, will help you feel fuller on fewer calories. A little meal-prep at the beginning of the week makes the workweek easier and ensures you'll have healthy and delicious meals in a pinch. With this week of healthy eating already mapped out, pair this meal plan with daily exercise and you're on track to lose a healthy 1 to 2 pounds per week.
I researched many plans before selecting this one. It sounds super healthy and checks all of the boxes for me and my goals. So here's the plan. Follow along with me and message me about your successes. But, one note first...I am not a doctor or a nutritionist. Please consult your doctor before beginning any weight loss program. Let's dive in!
Breakfast
1 serving Strawberry-Banana Green Smoothie
Morning Snack
2 Tbsp. unsalted almonds
Lunch
1 serving Greek Salad with Edamame
Afternoon Snack
1 plum, apple or 1/2 cup blueberries
Dinner
1 serving Roasted Vegetable & Black Bean Tacos
Evening Snack
• 3/4 cup Red Grapes
Daily Totals: 1,216 calories, 50 g protein, 143 g carbohydrate, 33 g fiber, 57 g fat, 967 mg sodium.
Breakfast
1 serving Egg Salad Avocado Toast
Morning Snack
1/2 cup raspberries
Lunch
1 serving Greek Salad with Edamame
Afternoon Snack
1 large hard-boiled egg seasoned with a pinch each salt and pepper
Dinner
2 servings Kale Salad with Beets and Wild Rice
1 slice whole-wheat toast topped with 1/4 avocado, mashed, and seasoned with a pinch each salt and pepper
Meal-Prep Tip: Reserve 2 servings of Kale Salad with Beets & Wild Rice to have for lunch on Day 3.
Daily Totals: 1,180 calories, 53 g protein, 98 g carbohydrate, 31 g fiber, 70 g fat, 1,986 mg sodium.
Breakfast
1 cup plain nonfat Greek yogurt
1/4 cup raspberries
2 Tbsp. unsalted almonds
Morning Snack
1 cup sliced cucumber
1 Tbsp. Sherry-Shallot Vinaigrette
Toss cucumber together with vinaigrette to create a quick cucumber salad.
Lunch
2 servings leftover Kale Salad with Beets & Wild Rice
Afternoon Snack
1/2 cup raspberries
Dinner
1 serving Roasted Root Veggies & Greens over Spiced Lentils
Daily Totals: 1,183 calories, 60 g protein, 113 g carbohydrates, 30 g fiber, 61 g fat, 1,187 mg sodium.
Breakfast
1 serving Strawberry-Banana Green Smoothie
Morning Snack
1 large hard-boiled egg seasoned with a pinch each of salt and pepper
Lunch
1 serving Green Salad with Pita Bread & Hummus
If desired, use the Sherry-Shallot Vinaigrette to dress the salad in place of the simple olive oil and balsamic dressing listed in the recipe.
Afternoon Snack
1 plum, apple or 1/2 cup blueberries
Dinner
1 serving Spaghetti Squash with Roasted Tomatoes, Beans & Almond Pesto
Meal-Prep Tip: You should have 3/4 cup cannellini beans left over from dinner. Save them to use in dinner on Day 7. Cook the Slow-Cooker Creamy Lentil Soup overnight so it's ready to take for lunch on Day 5 and save for lunch on Day 7.
Daily Totals: 1,200 calories, 52 g protein, 146 g carbohydrate, 30 g fiber, 53 g fat, 1,592 mg sodium.
Breakfast
1 cup plain nonfat Greek yogurt
1/4 cup raspberries
2 Tbsp. unsalted almonds
Morning Snack
1 plum, apple or 1/2 cup blueberries
Lunch
1 serving Slow-Cooker Creamy Lentil Soup
Afternoon Snack
3/4 cup sliced carrots
3 Tbsp. hummus
Dinner
2 3/4 cup Tofu & Vegetable Scramble
Evening Snack
3/4 cup Red Grapes
Daily Totals: 1,215 calories, 80 g protein, 131 g carbohydrate, 32 g fiber, 47 g fat, 1,530 mg sodium.
Breakfast
1 serving Egg Salad Avocado Toast
Morning Snack
2 Tbsp. almonds
Lunch
1 serving Green Salad with Pita Bread & Hummus If desired, use the Sherry-Shallot Vinaigrette to dress the salad in place of the simple olive oil and balsamic dressing listed in the recipe.
Afternoon Snack
1 hard-boiled egg seasoned with a pinch each salt and pepper.
Dinner
1 serving Squash & Red Lentil Curry
2 cups mixed greens tossed with 1 Tbsp. Sherry-Shallot Vinaigrette
Daily Totals: 1,214 calories, 50 g protein, 124 g carbohydrates, 33 g fiber, 64 g fat, 2,281 mg sodium.
Breakfast
1 serving Strawberry-Banana Green Smoothie
Morning Snack
2 plums
Lunch
1 serving leftover Slow-Cooker Creamy Lentil Soup
Afternoon Snack
1/2 cup raspberries
2 Tbsp. almonds
Dinner
1 serving Raw Vegan Zoodles with Romesco
3/4 cup canned cannellini beans, rinsed
Microwave the beans until heated through, about 1 minute. Mix in with the zoodles and sauce.
2 cups mixed greens tossed with 1 Tbsp. Sherry-Shallot Vinaigrette
Daily Totals: 1,195 calories, 60 g protein, 157 g carbohydrate, 42 g fiber, 46 g fat, 1,482 mg sodium.
