Weekly Meal Plan Sample for Managing Obesity

Managing obesity can be challenging, but creating a weekly meal plan can help you stay on track, incorporate the right foods in your diet and encourage portion control. A Registered Dietitian is a great resource to help you build healthy habits, like creating a weekly meal plan, building a grocery list, and food prepping, which are all great tools to help you manage obesity. Check out this sample meal plan or work with nutrition professional to customize your own weekly meal plan tailored to your needs, goals and lifestyle.

Monday

Breakfast

½ cup steel cut oats + 1 Tbsp ground flax + 1 scoop pea protein; topped with 1 cup berries and a drizzle of honey or pure maple syrup

Lunch

Whole grain wrap + tuna salad (made with avocado, salt, and pepper) + bell pepper slices, spinach and sprouts; paired with carrot sticks

Snack

Apple + almond butter

Dinner

Tofu cauliflower rice stir-fry

Tuesday

Breakfast

Pineapple, kale and ginger smoothie

Lunch

Leftover tofu stir fry

Snack

Banana oat muffin (homemade with oats, mashed banana, egg and ground flax)

Dinner

Grilled white fish with a mango salsa, broccoli and air-fried sweet potato wedges

Wednesday

Breakfast

Veggie egg cups

Lunch

Grilled chicken spinach salad with strawberries, walnuts and a balsamic vinaigrette; paired with 1 serving of roasted chickpeas

Snack

1 oz. dark chocolate

Dinner

Lentil power bowl with feta, baby tomatoes, red onion and hummus

Thursday

Breakfast

Sweet potato and egg wrap

Lunch

Leftover lentil power bowl

Snack

Veggie medley with Greek yogurt ranch dip

Dinner

Spiralized zucchini and carrot “noodles” with ground turkey meatballs

Friday

Breakfast

Peanut butter overnight oats

Lunch

Mexican Quinoa bowl with bell pepper, corn and kale

Snack

“Nice” cream (frozen banana, blended) topped with 1 Tbsp dark chocolate morsels

Dinner

2 slices of cauliflower pizza + house salad with oil and vinegar

Saturday

Breakfast

Veggie egg cups

Lunch

Veggie medley with Greek yogurt ranch dip

Snack

1 fruit popsicle

Dinner

GO OUT! Have a garden salad, grilled chicken with roasted potatoes and vegetables

Sunday

Breakfast

Pineapple, kale and ginger smoothie

Lunch

Almond butter and banana with raisins sprinkled on top

Snack

Banana oat muffin

Dinner

Hamburger with side salad

by Alexis Desrosiers, RDN, LDN