Weight Loss Menu For A Week

Here's a simple weight loss menu plan that uses ingredients you will most likely have on hand. No complicated recipes or time-consuming preparation.

Menu One

  • Breakfast
    1/2 cup old fashioned oatmeal
    6 oz. nonfat or soy milk
    1/2 cup mixed berries (your choice)
  • Lunch
    Low fat egg salad rollup with lettuce
    carrot, celery and zucchini sticks
    small apple or pear
  • Dinner
    6 oz. grilled salmon
    1 cup steamed broccoli
    small green salad with low fat dressing

Menu Two

  • Breakfast
    1 poached egg
    1 turkey sausage patty
    1 whole wheat english muffin
    slice of cantalope
  • Lunch
    1 cup White Bean Chili
    small green salad with dressing
    small apple or cup of grapes
  • Dinner
    6 oz. lean pork loin
    1/2 cup seasoned brown rice
    1 cup brussel sprouts

In the beginning, your healthy menu plan should consist of lots of protein, veggies and fruit. You can add more complex carbohydrates when you've found what foods you can eat and still lose weight.

Menu Three

  • Breakfast
    fruit smoothie
    bran muffin
    1/2 pink or red grapefruit
  • Lunch
    broccoli soup
    slice of cheddar cheese on akmak crackers
    1/2 cup cherries or grapes
  • Dinner
    Asian salmon patty
    oven roasted veggies such as squash, sweet potato
    chopped cucumber and tomato with balsamic dressing

Menu Four

  • Breakfast
    whole wheat blueberry pancake
    poached or boiled egg
    fresh squeezed orange juice
  • Lunch
    tuna sandwich with lettuce and tomato
    whole wheat pita chips (5)
    dill pickle
  • Dinner
    grilled garlic shrimp
    nutty brown rice
    grilled asparagus

Menu Five

  • Breakfast
    1/2 cup old fashioned oatmeal
    6 oz. nonfat or soy milk
    1/2 grapefruit or tropical fruits
  • Lunch
    taco salad with chicken or lean ground beef
    whole wheat pita chips (5) with salsa
    1/2 cup sliced mango or cantalope
  • Dinner
    chicken and vegetable stir fry
    spicy brown rice
    pineapple chunks

Menu Six

  • Breakfast
    low fat yogurt with live cultures
    mix with granola and berries of your choice
    bran or low fat spice muffin
  • Lunch
    cup of low calorie clam chowder
    crabmelt on whole wheat english muffin
    or fish taco
    apple or pear
  • Dinner
    baked chicken breast
    small sweet potato
    small green salad with low fat dressing

Menu Seven

  • Breakfast
    2 egg veggie omelette
    1 slice whole wheat toast
    1 cup mixed fruit of your choice
  • Lunch
    turkey sandwich on whole wheat
    1/2 cup lentil soup
    1 peach or pear
  • Dinner
    6 oz. grilled halibut or tuna steak
    sauteed spinach with garlic
    small caesar salad

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Weight Loss Menu back to Healthy Food