Weight Loss Meal Plan (avg 1220 cal; 60 G protein )

Helping you take back control of your wellness! ProjectFitnessCoaching.com

This plan is for those looking to go a little lighter with some low calorie meals. While it's lower in calories, it is not lower in flavour, or satisfaction. It is packed with fiber and protein to keep you going all day! 


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Monday

Health Highlights

Breakfast

The ingredients in this recipe were replaced, please, modify its title and instructions
5 Ingredient Anti-inflammatory Smoothie
5 min
5 Ingredient Anti-inflammatory Smoothie

Lunch

The ingredients in this recipe were replaced, please, modify its title and instructions
Rainbow Salad with Thai Dressing
15 min
Rainbow Salad with Thai Dressing

Skipjack tuna, canned, in water

0.50 can drained

Dinner

The ingredients in this recipe were replaced, please, modify its title and instructions
Low Fodmap Quinoa Tabbouleh
25 min
Low Fodmap Quinoa Tabbouleh
The ingredients in this recipe were replaced, please, modify its title and instructions
Grilled Salmon with Spinach
25 min
Grilled Salmon with Spinach

Snack

The ingredients in this recipe were replaced, please, modify its title and instructions
7-Seed Bars
30 min
7-Seed Bars

Tuesday

Health Highlights

Breakfast

The ingredients in this recipe were replaced, please, modify its title and instructions
5 Ingredient Anti-inflammatory Smoothie
5 min
5 Ingredient Anti-inflammatory Smoothie (leftovers)

Lunch

The ingredients in this recipe were replaced, please, modify its title and instructions
Rainbow Salad with Thai Dressing
15 min
Rainbow Salad with Thai Dressing (leftovers)

Skipjack tuna, canned, in water

0.50 can drained

Dinner

The ingredients in this recipe were replaced, please, modify its title and instructions
Chunky Chicken, Vegetable & Rosemary Stew
30 min
Chunky Chicken, Vegetable & Rosemary Stew

Snack

The ingredients in this recipe were replaced, please, modify its title and instructions
7-Seed Bars
30 min
7-Seed Bars (leftovers)

Greek yogurt, plain, 1% M.F.

0.50 cup

Wednesday

Health Highlights

Breakfast

The ingredients in this recipe were replaced, please, modify its title and instructions
Apple, Carrot, Ginger Smoothie
5 min
Apple, Carrot, Ginger Smoothie
The ingredients in this recipe were replaced, please, modify its title and instructions
Nut butter and pumpkin seed oat cookies
20 min
Nut butter and pumpkin seed oat cookies

Lunch

The ingredients in this recipe were replaced, please, modify its title and instructions
Cabbage Apple Slaw
10 min
Cabbage Apple Slaw

Egg, hard boiled

2 large egg

Dinner

The ingredients in this recipe were replaced, please, modify its title and instructions
Chunky Chicken, Vegetable & Rosemary Stew
30 min
Chunky Chicken, Vegetable & Rosemary Stew (leftovers)

Snack

The ingredients in this recipe were replaced, please, modify its title and instructions
7-Seed Bars
30 min
7-Seed Bars (leftovers)

Greek yogurt, plain, 1% M.F.

0.50 cup

Thursday

Health Highlights

Breakfast

The ingredients in this recipe were replaced, please, modify its title and instructions
Baked Eggs Skillet With Red Peppers and Onions
20 min
Baked Eggs Skillet With Red Peppers and Onions

Lunch

The ingredients in this recipe were replaced, please, modify its title and instructions
Rainbow Salad with Thai Dressing
15 min
Rainbow Salad with Thai Dressing (leftovers)

Skipjack tuna, canned, in water

0.50 can drained

Dinner

The ingredients in this recipe were replaced, please, modify its title and instructions
Grilled Salmon with Spinach
25 min
Grilled Salmon with Spinach (leftovers)
The ingredients in this recipe were replaced, please, modify its title and instructions
Low Fodmap Quinoa Tabbouleh
25 min
Low Fodmap Quinoa Tabbouleh (leftovers)

Snack

The ingredients in this recipe were replaced, please, modify its title and instructions
7-Seed Bars
30 min
7-Seed Bars (leftovers)

Friday

Health Highlights

Breakfast

The ingredients in this recipe were replaced, please, modify its title and instructions
Clean Eating Gingerbread Oatmeal
20 min
Clean Eating Gingerbread Oatmeal

Slivered almonds

2 tbsp

Lunch

The ingredients in this recipe were replaced, please, modify its title and instructions
Cabbage Apple Slaw
10 min
Cabbage Apple Slaw (leftovers)

Egg, hard boiled

2 large egg

Dinner

The ingredients in this recipe were replaced, please, modify its title and instructions
Vegetable Stir Fry (Vegetarian)
25 min
Vegetable Stir Fry (Vegetarian)

Brown rice, long-grain, cooked

0.50 cup

Snack

The ingredients in this recipe were replaced, please, modify its title and instructions
Apple Snacks
15 min
Apple Snacks

Saturday

Health Highlights

Breakfast

The ingredients in this recipe were replaced, please, modify its title and instructions
Clean Eating Gingerbread Oatmeal
20 min
Clean Eating Gingerbread Oatmeal (leftovers)

Slivered almonds

2 tbsp

Mixed berries

0.50 cup

Lunch

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Butternut Squash, Kale & Cranberries -no garlic/On
35 min
Butternut Squash, Kale & Cranberries -no garlic/On

Chicken breast, boneless, skinless, grilled

0.25 cup shredded

Dinner

The ingredients in this recipe were replaced, please, modify its title and instructions
Vegetable Stir Fry (Vegetarian)
25 min
Vegetable Stir Fry (Vegetarian) (leftovers)

Brown rice, long-grain, cooked

0.50 cup

Snack

The ingredients in this recipe were replaced, please, modify its title and instructions
Nut butter and pumpkin seed oat cookies
20 min
Nut butter and pumpkin seed oat cookies (leftovers)

Greek yogurt, plain, 1% M.F.

0.50 cup

Sunday

Health Highlights

Breakfast

The ingredients in this recipe were replaced, please, modify its title and instructions
Baked Eggs Skillet With Red Peppers and Onions
20 min
Baked Eggs Skillet With Red Peppers and Onions (leftovers)

Kiwi fruit

2 large kiwi(s)

Lunch

The ingredients in this recipe were replaced, please, modify its title and instructions
Butternut Squash, Kale & Cranberries -no garlic/On
35 min
Butternut Squash, Kale & Cranberries -no garlic/On (leftovers)

Chicken breast, boneless, skinless, grilled

0.25 cup shredded

Dinner

The ingredients in this recipe were replaced, please, modify its title and instructions
Avocado Chickpea Lettuce Wraps
15 min
Avocado Chickpea Lettuce Wraps

Baby carrots

1 cup whole

Snack

The ingredients in this recipe were replaced, please, modify its title and instructions
Apple Snacks
15 min
Apple Snacks (leftovers)

Dark chocolate chips

1 tbsp


Barbara Brosnan
Barbara Brosnan
NBC-HWC, CPT, CNC

http://www.ProjectFitnessCoaching.com
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