🌟 Weekly Weight Loss Menu — Start on Sunday

Motivation of the Week

This week is about momentum. Don’t wait until you “feel motivated” to act—let action create the motivation. Start with the easy wins: pour your yogurt, grab the wrap, fire up the skillet. Each completed meal builds proof that you can do this. By the time your head catches up, your body will already be moving forward.

Remember, progress isn’t dramatic—it’s steady. Small steps, done consistently, carry you farther than bursts of effort followed by burnout. Think of this week as stacking bricks: meal by meal, you’re building something solid and lasting.

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Weekly Shopping List

(For 1 woman @ 120 lbs and 1 man @ 170 lbs — covers all 7 days

 

Produce

Baby spinach — 12 cups

Romaine lettuce — 6 cups

Cherry tomatoes — 4 cups

Mixed bell peppers — 10 medium

Broccoli florets — 6 cups

Cauliflower florets — 4 cups

Zucchini — 6 medium

Carrots — 6 medium

Green beans — 5 cups

Mushrooms — 4 cups

Snow peas — 3 cups

Asparagus — 1 lb

Fresh garlic — 8 cloves

Fresh ginger — 3 inches

Green onions — 6 stalks

Limes — 3

Lemons — 3

Fresh parsley — 1 cup

Fresh basil — 1 cup

Protein

Chicken breast — 3 lbs

Lean ground turkey — 1 lb

Salmon fillets — 4 (5 oz each)

Tilapia fillets — 4 (5 oz each)

Shrimp (peeled, deveined) — 1 lb

Eggs — 14 large

Greek yogurt (plain, nonfat) — 28 oz

Rotisserie chicken — 1 medium

Pantry / Dry

Brown rice (dry) — 4 cups

Quinoa (dry) — 2 cups

Whole grain wraps — 7

Whole grain pasta — 3 cups

Rolled oats — 4 cups

Low-sodium chicken broth — 4 cups

Olive oil — 6 tbsp

Soy sauce (low sodium) — 6 tbsp

Honey — 3 tbsp

Stir-fry sauce — 1/2 cup

Balsamic vinegar — 3 tbsp

Salsa — 1 cup

Black beans (canned, drained) — 2 cups

Frozen

Stir-fry vegetable mix — 6 cups

Edamame — 2 cups

Seasonings

Black pepper, chili flakes, cumin, paprika, garlic powder, Italian seasoning

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7-Day Menu — Start on Sunday

Day 1 — Sunday

Breakfast: Greek yogurt (1 cup woman / 1.5 cups man) + fresh berries.

Lunch: Whole grain wrap with rotisserie chicken (3 oz / 4 oz), spinach, salsa.

Dinner: Garlic Lime Chicken & Zucchini Stir-Fry

Chicken, zucchini, peppers, garlic, lime. Serve with brown rice (1/2 cup woman / 3/4 cup man).

 

Day 2 — Monday

Breakfast: Oatmeal with 1 tbsp peanut butter.

Lunch: Salad kit + rotisserie chicken (3 oz / 4 oz).

Dinner: Shrimp & Snow Pea Stir-Fry

Shrimp, snow peas, carrots, garlic, soy sauce. Serve with quinoa.

Day 3 — Tuesday

Breakfast: Yogurt + banana slices.

Lunch: Wrap with black beans, salsa, spinach.

Dinner: Turkey & Broccoli Stir-Fry

Ground turkey, broccoli, garlic, ginger, soy sauce. Serve with brown rice.

Day 4 — Wednesday

Breakfast: Oatmeal with blueberries.

Lunch: Quinoa salad + rotisserie chicken.

Dinner: Tilapia & Green Bean Stir-Fry

Tilapia, green beans, lemon, garlic. Serve with quinoa.

Day 5 — Thursday

Breakfast: Wrap with scrambled egg (1 egg woman / 2 eggs man) + spinach.

Lunch: Salad kit + boiled egg (1 / 2).

Dinner: Chicken & Mushroom Stir-Fry

Chicken breast, mushrooms, green onions, soy sauce. Serve with pasta (1/2 cup woman / 3/4 cup man).

Day 6 — Friday

Breakfast: Yogurt with honey

Lunch: Wrap with turkey slices, spinach, mustard.

Dinner: Balsamic Veggie & Shrimp Stir-Fry

Shrimp, stir-fry veggies, balsamic vinegar, garlic. Serve with brown rice.

Day 7 — Saturday

Breakfast: Oatmeal with cinnamon and walnuts.

Lunch: Salad kit + rotisserie chicken.

Dinner: Salmon & Cauliflower Stir-Fry

Salmon, cauliflower, garlic, olive oil, parsley. Serve with brown rice