Fit Woman with Apple

They say 80% of your weight loss progress happens in the kitchen. And maintaining healthy eating is all about planning. So set yourself up for success by following our sample meal plan based on Brad Gouthro’s Live Lean shopping list.

Keep in mind, however, this is a sample, and everyone is different. Take this as a reference and cater it to your personal set of goals. We also recommend using Gouthro’s guide to calculate your protein, carb, and overall calorie intake requirements for maximum weight loss before setting up your meal plan. This will detail how many daily grams of certain food groups you personally need to maintain health while losing weight.

Also, this meal plan was designed to show the possibility for variety when getting a little creative. A week’s meal plan can be much simpler than this, and for a family with children, it would need to be! Stay tuned for an upcoming post on a more simplified meal with shopping list.

Monday
Breakfast: Bowl of fresh berries, almond slivers, and a dollop of Greek yogurt
Lunch: Bun-less turkey burger with arugula-watermelon salad
Snack: Apple with (2 tbsp) almond butter
Dinner: Warm citrus kale salad with grilled salmon

Tuesday
Breakfast: 3 poached eggs over ripe tomato and fresh dill
Lunch: Warm mixed greens with avocado slices and cashews
Snack: Bowl of fruit
Dinner: Green curry stew with chicken and vegetables

Wednesday
Breakfast: Gluten-free granola with warm rhubarb and strawberries
Lunch: Jicama “potato” salad with fresh dill and mint
Salad: Handful of almonds
Dinner: Grilled endive-fennel salad and herb-stuffed pork chop

Thursday
Breakfast: Strawberry-banana-spinach-cocoa nib-raw honey smoothie (Trust us! It’s good!)
Lunch: Mediterranean Medley (Grilled chicken, artichoke hearts, kalamata olives, feta, steamed asparagus, lemon, salt & pepper, olive oil)
Snack: Mango with avocado slice
Dinner: Steak and vegetable stir-fry

Friday
Breakfast: Warmed peach slices with raw honey drizzle and cinnamon
Lunch: Caprese salad (mozzarella, chopped tomatoes, basil, balsamic vinegar, evoo, salt & pepper)
Snack: Cucumber slices and (3 tbsp) hummus
Dinner: White wine & herb steamed mussels with steamed lemon greens

Saturday
Breakfast: Vegetable omelet, slice of bacon
Lunch: 2 grilled tilapia tacos with raw onion, cilantro, and lime
Snack: Bowl of kale salad (finely chopped kale, raw garlic, almond slivers, 1/4 cup lemon juice, olive oil, salt & pepper)
Dinner: Grilled eggplant with lamb sausage and a melted mint-leek puree

Sunday
Breakfast: Flax seed blueberry pancakes with raw honey drizzle and cinnamon
Lunch: Shrimp spring rolls with fresh cilantro, shredded carrots and cabbage, sesame seeds, Bragg soy)
Snack: Radishes with herb gremolata (finely chopped mint, rosemary, basil, & dill with olive oil and salt)
Dinner: Baked gluten-free crab cakes over micro-greens salad

 

Additional Reading:
Personal Training with Brad Gouthro