7-Day Balanced Weight-Loss Meal Plan

• 1 cup sliced fresh strawberries
• 1 head green leaf lettuce
• 2 green onions, chopped
• 1 c. Sliced Cucumbers
• 7-8 baby spinach leaves (or 3 to 4 regular spinach leaves)
• Sorrel leaves or any baby lettuce leaves
• Freshly ground black pepper, to taste
• 2 medium apples, cored & diced
• 2 small cloves garlic
• 1/3 cup apple cider vinegar
• 2 to 3 medium limes
• Freshly ground black pepper
• Kosher salt and freshly ground black pepper
• ¼ cup 68% vegetable oil spread
• ⅓ cup finely snipped dried apples
• ⅛ teaspoon apple pie spice
• 2 cups fresh fruit, such as blueberries, raspberries, blackberries, or sliced strawberries, divided
• 1 red onion, sliced
• 1/8 teaspoon ground black pepper
• 1 head lettuce, torn into bite-size pieces
• fresh cracked pepper
• 1/4 cup apple sauce
• ½ cup pomegranate arils or other fruit
• 1/4 cup aioli or 1/4 cup mayo + 1 small garlic clove, grated
• Zest and juice of 1 lemon, plus more for salad

• ½ cup nonfat plain Greek yogurt
• 1 lb. chicken breast, pounded thin
• 2 Ounces smoked salmon, thinly sliced
• 1 flax egg
• 2 1/4 cups Greek Yogurt
• 4 boneless skinless salmon filets (about 6 ounces each)
• 2 cups vanilla regular or Greek whole-milk or reduced-fat yogurt, divided
• 10 ounces boneless, skinless chicken breasts and/or thighs, grilled and chopped
• 4 ounces smoked salmon, torn or chopped into bite sized chunks
• 6 eggs
• 1 tablespoon milk (or almond milk)
• 1 cup white beans
• ½ cup plain Greek yogurt
• 1 pound boneless, skinless chicken breasts
• 4 (5 ounce) skinless salmon fillets (1-inch thick)
• 1 egg
• 500g pot low-fat Greek yogurt
• 1 pound boneless, skinless chicken breast
• 1/4 cup plain, whole-milk yogurt
• 1 - 1 ½ lbs salmon
• 1 lb shrimp, uncooked
• 8 ounces plain Greek yogurt (about 1 cup; 225g), any percentage will do (see note)
• 1/4 teaspoon rosewater or vanilla extract, or seeds from 1 vanilla bean, split and scraped
• 4 whole Boneless, Skinless Chicken Breasts
• 2 Lbs Wild Salmon

• 1 teaspoon sugar
• 0.25 c. extra-virgin olive oil, plus more for drizzling
• 2 tbsp. red wine vinegar
• 2-3 Tablespoons soy sauce
• 1 Tablespoon Dill Oil (see recipe below)
• Extra virgin olive oil, for sprinkling
• 2 tablespoons tbsp coconut oil
• 1/2 cup brown rice syrup
• 1 cup GF rolled oats
• 3/4 cup brown rice flour
• 1 teaspoon pumpkin pie spice
• 1 dash sea salt
• 2 tablespoons Powdered Peanut Butter
• 1 cup Rolled oats
• 3 tablespoons Sunflower Seeds
• 1 tablespoon honey
• 1 teaspoon kosher salt
• 1/2 cup extra-virgin olive oil
• ⅓ cup chunky peanut butter
• ¼ cup honey
• 1 cup rice and wheat cereal flakes, coarsely crushed
• 2 tablespoons finely chopped peanuts
• 2 ounces white baking chocolate (with cocoa butter), chopped
• Honey or maple syrup (optional)
• 2 tablespoons sherry vinegar

• ¼ cup granola
• 2 c. cherries, pitted and halved, divided
• 1 c. shredded radicchio
• 0.5 c. Freshly Chopped Parsley
• 1-2 Teaspoon trout roe or other type of roe
• 3 asparagus spears (a combination of green and white is good)
• 9 Ounces pizza dough
• 5 Ounces mozzarella di bufala, shredded
• 1/4 teaspoon almond extract
• 1 teaspoon cinnamon
• 1 teaspoon baking powder
• 1 teaspoon baking soda
• 1 1/2 tablespoons warm water
• 1 packet sweetener
• 1 pomegranate
• 4 Ripe Plums Chopped
• 1 tablespoon Dijon mustard
• 4 tablespoons crème fraîche
• 4 tablespoons dry white wine
• 2 tablespoons Dijon mustard
• 2 tablespoons whole grain mustard
• 2 bunches (32 stems) asparagus, trimmed and cut in thirds
• 1 cup bran flakes, coarsely crushed
• ¼ teaspoon shortening
• 2 cups store-bought or homemade granola , divided

Shop it once, cook it all week

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