T-Off Men's Health

Weekly Meal Plan For Weight Loss From Fitbit


DAY 1

Breakfast: green smoothie (made with ½ banana + ½ cup frozen mango + 1 cup kale + ½ cup plain, low-fat Greek yogurt + ½ small avocado + ½ cup nonfat milk)

Morning snack: 1 apple + 1 oz nuts

Lunch: 2 cups Veggie Soup

Afternoon snack: 1 cup baby carrots & sugar snap peas + 2 tablespoons hummus

Dinner: 4 oz salmon + 1 cup steamed carrots + 1 cup steamed broccoli + 2 tablespoons teriyaki sauce + 1 teaspoon sesame seeds

Notes: Bake the salmon at 400°F (200°C) until firm to the touch, 10 to 15 minutes, depending on the thickness. Chop the carrots and broccoli and steam until tender-crisp, about 5 minutes for the carrots, 3 minutes for the broccoli. Drizzle everything with the teriyaki sauce and sprinkle with the sesame seeds.

1,226 TOTAL CALORIES FOR THE DAY

DAY 2

Breakfast: berry smoothie (made with ½ banana + 1 cup frozen strawberries + ½ cup plain, low-fat Greek yogurt + ½ cup nonfat milk)

Morning snack: 1 banana + 1 oz nuts

Lunch: 2 cups Veggie Soup

Afternoon snack: 1 cup broccoli & cauliflower + 2 tablespoons tzatziki

Dinner: 4 oz grilled chicken + ½ cup roasted sweet potatoes + 1 cup roasted Brussels sprouts + 1 tablespoon olive oil

Notes: Chop the sweet potatoes and halve the Brussels sprouts, and place on a sheet pan. Drizzle with 2 teaspoons olive oil, season with salt and pepper, and toss to coat. Roast at 450°F (230°C) until tender, about 15 minutes. Brush the chicken with 1 teaspoon olive oil and season with salt and pepper. Grill over medium-high heat until marked and no longer pink in the center, about 5 minutes per side.

1,230 TOTAL CALORIES FOR THE DAY

DAY 3

Breakfast: green smoothie (made with ½ banana + ½ cup frozen mango + 1 cup kale + ½ cup plain, low-fat Greek yogurt + ½ small avocado + ½ cup nonfat milk)

Morning snack: 1 cup blueberries + 1 oz nuts

Lunch: 3 oz grilled chicken + ½ cup cooked quinoa + 1 cup cherry tomatoes & chopped cucumber + 2 tablespoons feta cheese + 1 tablespoon vinaigrette

Afternoon snack: 1 cup baby carrots & sugar snap peas + 2 tablespoons hummus

Dinner: 4 oz mahi-mahi + 1 cup steamed carrots + 1 cup steamed broccoli + 2 tablespoons teriyaki sauce + 1 teaspoon sesame seeds

Notes: Bake the mahi-mahi at 400°F (200°C) until firm to the touch, 10 to 15 minutes, depending on the thickness. Chop and steam the carrots and broccoli until tender-crisp, about 5 minutes for the carrots, 3 minutes for the broccoli. Drizzle everything with the teriyaki sauce and sprinkle with the sesame seeds.

1,239 TOTAL CALORIES FOR THE DAY

DAY 4

Breakfast: Overnight Oats with blueberries (made with ½ cup oats + 1 tablespoon chia seeds + ½ cup nonfat milk + ½ cup plain, low-fat Greek yogurt + ½ cup blueberries)

Morning snack: 1 banana + 1 oz nuts

Lunch: 3 oz tuna + 2 cups mixed greens + 1 cup cherry tomatoes & chopped cucumber + 1 tablespoon vinaigrette

Afternoon snack: 1 cup broccoli & cauliflower + 2 tablespoons tzatziki

Dinner: 4 oz grilled chicken + ½ cup roasted sweet potatoes + 1 cup roasted Brussels sprouts + 1 tablespoon olive oil

Notes: Chop the sweet potatoes and halve the Brussels sprouts, and place on a sheet pan. Drizzle with 2 teaspoons olive oil, season with salt and pepper, and toss to coat. Roast at 450°F (230°C) until tender, about 15 minutes. Brush the chicken with 1 teaspoon olive oil and season with salt and pepper. Grill over medium-high heat until marked and no longer pink in the center, about 5 minutes per side.

1,303 TOTAL CALORIES FOR THE DAY  

DAY 5

Breakfast: Overnight Oats with blueberries (made with ½ cup oats + 1 tablespoon chia seeds + ½ cup nonfat milk + ½ cup plain, low-fat Greek yogurt + ½ cup blueberries)

Morning snack: 1 apple + 1 oz nuts

Lunch: 3 oz lean deli turkey + ¼ avocado + 1 whole-wheat tortilla + 1 cup mixed greens

Afternoon snack: 1 cup baby carrots & sugar snap peas + 2 tablespoons hummus

Dinner: 4 oz shrimp + 1 cup steamed carrots + 1 cup steamed broccoli + ½ cup cooked brown rice + 2 tablespoons teriyaki sauce + 1 teaspoon sesame seeds

Notes: Defrost the shrimp under cool running water and pat dry. In a nonstick pan over medium-high heat, toss the shrimp with a little all-natural cooking spray, and cook until bright pink, tightly furled, and warmed through. Chop and steam the carrots and broccoli until tender-crisp, about 5 minutes for the carrots, 3 minutes for the broccoli. Drizzle everything with the teriyaki sauce and sprinkle with the sesame seeds.

1,383 TOTAL CALORIES FOR THE DAY

DAY 6

Breakfast: 2 slices whole-wheat toast + 2 hard-boiled eggs + hot sauce (optional)

Morning snack: 1 cup blueberries + 1 oz nuts

Lunch: 3 oz smoked salmon + ¼ avocado + 1 whole-wheat tortilla + 1 cup mixed greens

Afternoon snack: 1 cup broccoli & cauliflower + 2 tablespoons tzatziki

Dinner: 4 oz lean steak + 1 cup roasted sweet potatoes + 1 cup roasted Brussels sprouts + 1 tablespoon olive oil

Notes: Chop the sweet potatoes and halve the Brussels sprouts, and place on a sheet pan. Drizzle with 2 teaspoons olive oil, season with salt and pepper, and toss to coat. Roast at 450°F (230°C) until tender, about 15 minutes. Season the steak with salt and pepper. In a frying pan over medium-high heat, warm 1 teaspoon olive oil. Cook the steak until done to your liking, about 3 minutes per side for medium-rare. (Consuming raw or undercooked meats may increase your risk of foodborne illness.)

1,358 TOTAL CALORIES FOR THE DAY

DAY 7

Breakfast: 1 scrambled egg + ½ cup black beans + 1 whole-wheat tortilla

Morning snack: 1 apple + 1 oz nuts

Lunch: 3 oz lean deli turkey + ¼ avocado + 2 slices whole-wheat bread + 1 cup mixed greens

Afternoon snack: 1 cup baby carrots & sugar snap peas + 2 tablespoons hummus

Dinner: whatever you want! (An example, for fun: 2 slices veggie pizza + 1 cup salad greens + 1 tablespoon vinaigrette + 5 fl oz red wine)

1,603 TOTAL CALORIES FOR THE DAY

Most important, at the end of the 7 days, don’t swing straight back to burgers and ice cream! Enjoy that one treat meal, then get right back on track. Figure out how many calories you really need, check out the food logging feature in the Fitbit app, and keep working toward that long-term weight loss goal.

Information sited from FitBit website. https://blog.fitbit.com/meal-plan-weight-loss/