Short Gal’s Weekly Weight Loss Daily Meal Plan
Recipes Weight Loss
Morgan Medeiros MSc
November 10, 2017
2

Short Gal's Weekly Weight Loss Daily Meal PlanShort Gal’s Weight Loss Guide: Day 1 Meal Plan

Daily treat/snack allowance: 300 Calories

Breakfast:

• 1 cup coffee + 2 tbsp half and half
• 2 eggs, cooked as desired in nonstick spray
• 1 apple

Lunch:

BBQ Chicken Salad

Toss desired amount romaine lettuce with 4 oz grilled chicken breast + ¼ cup diced avocado + 3 tbsp blue cheese (or desired cheese) + sliced red bell peppers + grape tomatoes + 3 tbsp BBQ sauce

Dinner:

Lettuce Wrap Fajitas

Sautee desired amount sliced red and green bell pepper and onion in nonstick spray. Add 1 lb thinly sliced chicken breast to pan along with fajita or taco seasoning packet. Saute until chicken is cooked through. Serve ½ pan chicken and veggies in lettuce wraps with desired salsa. Save remaining chicken and veggies for leftovers Day 2.

Short Gal’s Weight Loss Guide: Day 2 Meal Plan

Daily treat/snack allowance: 300 Calories

Breakfast:

• 1 cup coffee + 2 tbsp half and half
• ½ cup nonfat greek yogurt, mixed with 1 diced apple + sprinkle cinnamon

Lunch:

Leftover fajita chicken and veggies (from dinner night 1) served over bed of romaine

Dinner:

Sausage Skillet

Saute desired amount sliced mushrooms, onion, and peppers in nonstick spray. Add 4 Aidells chicken sausages (desired flavor) to pan and saute until complete. Season with black pepper, and divide in half. Serve half pan with coarse ground mustard, if desired. Save remaining sausage and veggies for leftovers Day3.

Short Gal’s Weight Loss Guide: Day 3 Meal Plan

Daily treat/snack allowance: 300 Calories

Breakfast:

• 1 cup coffee + 2 tbsp half and half
• 2 eggs + 2 egg whites, scrambled with spinach + 2 tbsp parmesan cheese in nonstick spray

Lunch:

Leftover sausage and veggies (from dinner night 2).

Dinner:

Greek Bowl

Chop 8 oz grilled chicken and toss with desired amount spinach + romaine + grape tomatoes + minced red onion + 6 artichoke hearts (canned in water, save remainder for later use), chopped + diced cucumber + 1 cup garbanzo beans + ¼ cup feta cheese + ¼ cup light greek vinaigrette. Divide between two bowls, save second bowl for lunch day 4.

Short Gal’s Weight Loss Guide: Day 4 Meal Plan

Daily treat/snack allowance: 300 Calories

Breakfast:

• 1 cup coffee + 2 tbsp half and half
• 2 eggs, cooked as desired in nonstick cooking spray
• 1 apple

Lunch:

Leftover greek bowl (from dinner night 3).

Dinner:

Chicken Cobb Toss

Toss together ⅓ cup diced avocado + 4 oz grilled chicken + romaine + spinach + grape tomatoes. Top with 1 egg, cooked over easy in nonstick spray + 2 tbsp blue cheese.

Short Gal’s Weight Loss Guide: Day 5 Meal Plan

Daily treat/snack allowance: 300 Calories

Breakfast:

• 1 cup coffee + 2 tbsp half and half
• 1 egg, cooked as desired in nonstick spray
• 1 banana
• 1 string cheese

Lunch:

Buffalo Chicken Bowl

Toss together 6 oz grilled chicken with desired amount romaine and/or spinach + shredded carrot + grape tomatoes + diced cucumber + chopped celery + 2 tbsp buffalo sauce + 2 tbsp crumbled blue cheese.

Dinner:

Parmesan Chicken

Thinly slice or chop 6 oz raw chicken breast into strips or chunks. Dice red and green bell peppers, onion, and mushrooms. Spray small pan with nonstick spray and saute veggies. As veggies near crisp-tender, add chicken and cook until opaque. Add ¾ cup prepared marinara and cook until bubbling. Serve with zoodles and top with 2 tbsp parmesan cheese.

Short Gal’s Weight Loss Guide: Day 6 Meal Plan

Daily treat/snack allowance: 300 Calories

Breakfast:

• 1 cup coffee + 2 tbsp half and half
• ½ cup nonfat greek yogurt, mixed with 1 sliced banana + sprinkle cinnamon

Lunch:

Turkey Club Wrap

Wrap 4 oz sliced deli turkey + ⅓ cup diced avocado + sliced tomato + 1 tbsp reduced fat mayonnaise in green leaf lettuce. Serve with cut baby carrots and 1 apple.

Dinner:

Buffalo Chicken Bowl

Toss together 6 oz grilled chicken with desired amount romaine and/or spinach + shredded carrot + grape tomatoes + diced cucumber + chopped celery + 2 tbsp buffalo sauce + 2 tbsp crumbled blue cheese.

Short Gal’s Weight Loss Guide: Day 7 Meal Plan

Daily treat/snack allowance: 300 Calories

Breakfast:

• 1 cup coffee + 2 tbsp half and half
• 2 eggs + 2 egg whites, scrambled in nonstick spray with spinach + 2 tbsp parmesan cheese

Lunch:

Chicken-Apple Salad

Mix together 6 oz shredded, cooked chicken breast + ½ apple, diced + 2 tbsp reduced fat mayonnaise. Season with black pepper and wrap in green leaf lettuce to serve.

Dinner:

Black Bean Baja Bowl

Saute thinly sliced onion + red and green bell pepper in nonstick spray until crisp-tender. Season with fajita or taco seasoning. Toss together veggies + ½ cup cooked, microwave in-bag brown rice + ½ cup black beans + ⅓ cup diced avocado + fresh pico de gallo or desired salsa.

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