🌟 Weekly Weight Loss Menu — Start on Sunday 🌟

Motivation of the Week

Think of this week as your reset button. Every bite you take is either fueling your progress or slowing it down — and you’re the one in control of the choices. There’s no such thing as “blowing it” unless you quit entirely. If you enjoy a treat, savor it and move right back into your plan. Your body responds best to consistency, not perfection. Let’s make this week one where you feel proud every single evening.

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Weekly Shopping List

(Quantities cover 7 days for 1 woman @ 120 lbs and 1 man @ 170 lbs)

Produce

• Baby spinach — 14 cups

• Romaine lettuce — 8 cups

• Cherry tomatoes — 5 cups

• Mixed bell peppers — 12 medium

• Broccoli florets — 6 cups

• Cauliflower florets — 4 cups

• Asparagus — 2 lbs

• Carrots — 5 medium

• Green beans — 5 cups

• Mushrooms — 4 cups

• Fresh garlic — 8 cloves

• Fresh ginger — 3 inches

• Green onions — 6 stalks

• Lemons — 4

• Fresh parsley — 1 cup

• Fresh cilantro — 1 cup

Protein

• Chicken breast — 3.5 lbs

• Lean ground beef (90/10) — 1 lb

• Salmon fillets — 4 (5 oz each)

• Cod fillets — 4 (5 oz each)

• Shrimp (peeled, deveined) — 1 lb

• Eggs — 14 large

• Greek yogurt (plain, nonfat) — 28 oz

• Rotisserie chicken (ready-made) — 1 medium

Pantry / Dry

• Brown rice (dry) — 4 cups

• Whole grain pasta — 3 cups

• Whole grain wraps — 7

• Rolled oats — 4 cups

• Low-sodium chicken broth — 4 cups

• Olive oil — 7 tbsp

• Soy sauce (low sodium) — 6 tbsp

• Honey — 3 tbsp

• Balsamic vinegar — 3 tbsp

• Stir-fry sauce — 1/2 cup

• Black beans (canned, drained) — 2 cups

• Salsa — 1 cup

Frozen

• Mixed stir-fry vegetables — 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) with 1/2 cup fresh berries.

• Lunch: Whole grain wrap with rotisserie chicken (3 oz woman / 4 oz man), spinach, cherry tomatoes, and salsa.

• Dinner: Lemon Garlic Chicken & Asparagus Stir-Fry

  • Chicken breast, asparagus, garlic, lemon, olive oil.

  • Sauté chicken in olive oil, add asparagus, garlic, and lemon juice. Serve with 1/2 cup (woman) / 3/4 cup (man) cooked brown rice.

Day 2 — Monday

• Breakfast: Oatmeal (1/2 cup dry woman / 3/4 cup dry man) with 1 tbsp peanut butter.

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

• Dinner: Beef & Broccoli Stir-Fry

  • Lean ground beef, broccoli, soy sauce, garlic, ginger.

  • Brown beef, add broccoli and sauce. Serve with brown rice.

Day 3 — Tuesday

• Breakfast: Greek yogurt with sliced banana and cinnamon.

• Lunch: Whole grain wrap with black beans, salsa, spinach.

• Dinner: Shrimp & Veggie Stir-Fry

  • Shrimp, bell peppers, carrots, garlic, soy sauce.

  • Sauté shrimp, add veggies, sauce. Serve with quinoa.

Day 4 — Wednesday

• Breakfast: Oatmeal with blueberries.

• Lunch: Ready-made quinoa salad with rotisserie chicken (3 oz / 4 oz).

• Dinner: Cod & Green Bean Stir-Fry

  • Cod, green beans, garlic, olive oil, lemon juice.

  • Pan-sear cod, add green beans, finish with lemon. Serve with brown rice.

Day 5 — Thursday

• Breakfast: Whole grain wrap with scrambled egg (1 egg / 2 eggs) and spinach.

• Lunch: Salad kit with boiled egg (1 for woman / 2 for man).

• Dinner: Mushroom & Chicken Stir-Fry

  • Chicken breast, mushrooms, green onions, soy sauce.

  • Cook chicken, add mushrooms and onions, toss with sauce. Serve with pasta (1/2 cup cooked woman / 3/4 cup man).

Day 6 — Friday

• Breakfast: Greek yogurt with 1 tbsp honey.

• Lunch: Whole grain wrap with turkey slices, spinach, mustard.

• Dinner: Balsamic Chicken & Veggie Stir-Fry

  • Chicken breast, mixed stir-fry veggies, balsamic vinegar, garlic.

  • Cook chicken, add veggies, finish with balsamic. Serve with quinoa.

Day 7 — Saturday

• Breakfast: Oatmeal with cinnamon and walnuts.

• Lunch: Ready-made salad kit with rotisserie chicken.

• Dinner: Salmon & Cauliflower Stir-Fry

  • Salmon, cauliflower florets, garlic, olive oil, parsley.

  • Cook salmon chunks, add cauliflower until tender. Serve with brown rice.