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
