7-Day Menu
Day 1
Breakfast: Savory Spinach and Mushroom Omelet
- Sauté 1 cup of sliced mushrooms and a handful of fresh spinach in a non-stick skillet with a little spray oil until softened.
- In a bowl, whisk 3 eggs, a pinch of salt and pepper. Add to the skillet and cook until set. Fold and serve.
Lunch: Chicken Vegetable Stir-Fry
- Dice 1 chicken breast and sauté in a non-stick skillet with 2 cups of mixed vegetables (like bell peppers, broccoli, and carrots) until cooked through.
- Add 2 tablespoons of light soy sauce and ginger (to taste) for flavor. Stir-fry for about 5-7 minutes.
Dinner: Grilled Lemon Herb Chicken with Roasted Vegetables
- Marinate 2 chicken breasts in lemon juice, garlic, and herbs for at least 30 minutes.
- Grill until cooked through (about 6-8 minutes per side).
- Roast 4 cups of mixed vegetables (like zucchini, bell peppers, and asparagus) in the oven at 400°F for 20-25 minutes tossed in olive oil, salt, and pepper.
Day 2
Breakfast: Greek Yogurt with Berries and Chia Seeds
- In a bowl, combine 1 cup of Greek yogurt, 1/2 cup of mixed berries, and 2 tablespoons of chia seeds. Mix well and serve.
Lunch: Turkey and Avocado Lettuce Wraps
- In a bowl, combine 1/2 lb of cooked and seasoned ground turkey with diced tomatoes and avocado.
- Spoon the mixture into large lettuce leaves, wrap, and serve.
Dinner: Zucchini Noodles with Marinara and Lean Ground Turkey
- Spiralize 2 medium zucchinis.
- In a skillet, cook 1/2 lb of ground turkey until browned. Add 1 cup of marinara sauce and let simmer.
- Toss zucchini noodles in the sauce until warmed and serve.
Day 3
Breakfast: Overnight Oats with Almond Milk, Cinnamon, and Sliced Pear
- In a jar, combine 1/2 cup rolled oats, 1 cup almond milk, 1 teaspoon cinnamon, and 1 diced pear.
- Let sit overnight in the fridge, then stir before serving.
Lunch: Mixed Greens Salad with Grilled Chicken and Balsamic Vinaigrette
- Grill 1 chicken breast, slice, and set aside.
- In a bowl, combine mixed greens, cherry tomatoes, cucumbers, and onion. Top with chicken and drizzle with balsamic vinaigrette.
Dinner: Stuffed Bell Peppers with Ground Turkey and Brown Rice
- Cook 1 cup of brown rice according to package directions.
- In a bowl, mix cooked rice with 1/2 lb of ground turkey, chopped tomatoes, and spices.
- Stuff the mixture into halved bell peppers and bake at 375°F for 25-30 minutes.
Day 4
Breakfast: Smoothie with Spinach, Greek Yogurt, and Frozen Berries
- Blend 1 cup of spinach, 1/2 cup of Greek yogurt, 1 cup of frozen berries, and a splash of almond milk until smooth.
Lunch: Brown Rice Salad with Cherry Tomatoes, Cucumber, and Feta Cheese
- Combine 1 cup of cooked brown rice, diced cucumber, cherry tomatoes, and 4 oz of crumbled feta cheese. Drizzle with olive oil and lemon juice.
Dinner: Baked Lemon Garlic Chicken Thighs with Asparagus
- Preheat oven to 400°F. Place chicken thighs in a baking dish; season with garlic, lemon juice, salt, and pepper.
- Add 1 bunch of asparagus to the dish and bake for 30-35 minutes or until the chicken is cooked through.
Day 5
Breakfast: Scrambled Eggs with Bell Peppers and Onions
- In a skillet, sauté 1 diced bell pepper and 1/2 diced onion until soft. Add 3 beaten eggs and scramble until cooked through.
Lunch: Roasted Vegetable and Hummus Wrap
- Roast a mix of diced vegetables in the oven at 400°F for 20 minutes.
- Spread hummus on a whole grain wrap and fill with roasted veggies before rolling up.
Dinner: Beef Stir-Fry with Broccoli and Cauliflower Rice
- Sauté 1/2 lb of sliced lean beef in a skillet, then add in 2 cups of broccoli.
- Cook until beef is browned and broccoli is tender. Serve with cauliflower rice, made by pulsing cauliflower florets in a food processor and lightly cooking in a pan.
Day 6
Breakfast: Cottage Cheese with Sliced Strawberries and Almonds
- In a bowl, combine 1 cup of cottage cheese with 1/2 cup of sliced strawberries and 2 tablespoons of slivered almonds.
Lunch: Chickpea Salad with Avocado, Cucumber, and Red Onion
- In a bowl, mix 1/2 can of chickpeas with diced avocado, cucumber, and red onion. Drizzle with olive oil and lemon juice.
Dinner: Herb-Roasted Chicken Breasts with Brussels Sprouts
- Preheat oven to 375°F. Place chicken breasts on a baking sheet with halved Brussels sprouts, season with herbs and olive oil, and roast for 30-35 minutes or until cooked through.
Day 7
Breakfast: Chia Seed Pudding with Almond Milk and Raspberries
- In a jar, combine 1/4 cup chia seeds with 1 cup almond milk. Stir and let sit overnight. Serve with fresh raspberries.
Lunch: Spinach Salad with Hard-Boiled Egg, Tomatoes, and Olive Oil Dressing
- In a bowl, toss fresh spinach with cherry tomatoes. Top with 1 hard-boiled egg, sliced, and drizzle with olive oil.
Dinner: Grilled Turkey Burgers with Sweet Potato Wedges
- Form 2 turkey patties and grill until cooked through (about 6-7 minutes per side).
- Cut sweet potatoes into wedges, toss with olive oil, salt, and pepper, and roast at 400°F for 30-35 minutes.
Shopping List for Two People
Proteins
- Eggs: 6 large
- Chicken breasts: 2 pieces (about 1 lb total)
- Ground turkey: 0.5 lb
- Lean ground beef: 0.5 lb (optional, can replace with more turkey or chicken)
- Turkey burgers: 2 patties (or ground turkey to make your own)
- Tofu: 0.5 block (optional)
Dairy and Dairy Alternatives
- Greek yogurt: 16 oz (plain, unsweetened)
- Cottage cheese: 8 oz
- Almond milk: 32 oz (unsweetened)
- Feta cheese: 4 oz
Grains and Legumes
- Whole grain bread or wraps: 1/2 loaf or pack
- Brown rice: 1.5 cups (dried, for various meals)
- Chickpeas: 1/2 can (7.5 oz, or about 3/4 cup cooked)
- Chia seeds: 1/2 cup
Vegetables
- Fresh spinach: 1/2 large bag (about 4-5 oz)
- Bell peppers: 4 total (various colors)
- Mushrooms: 4 oz (button or cremini)
- Zucchini: 1 medium
- Asparagus: 1/2 bunch (about 0.5 lb)
- Broccoli: 1/2 head (about 0.5 lb)
- Cauliflower: 1/2 head (or 1 bag of pre-riced cauliflower)
- Mixed greens: 1 small bag (about 4-5 oz)
- Brussels sprouts: 0.5 lb
- Cherry tomatoes: 1/2 pint
- Cucumbers: 1 medium
- Onions: 1 (either red or yellow)
- Sweet potatoes: 1 medium
- Garlic: 1 bulb (or 1 small jar of minced garlic)
Fruits
- Berries: 1-1.5 cups (strawberries, blueberries, or raspberries)
- Pears: 1 medium
- Avocados: 2 medium
Oils and Condiments
- Olive oil: 1 small bottle (at least 8 oz)
- Balsamic vinaigrette: 1 small bottle (4 oz)
- Light soy sauce: 1 small bottle (4 oz)
- Mustard: 1 small jar
- Spices and herbs: (cinnamon, pepper, lemon juice) to taste
Miscellaneous
- Almonds: 1/2 cup (sliced or whole)
Feel free to adjust the shopping list based on what you may already have at home and any personal preferences in ingredients or portion sizes. If you have any other requests or need further assistance, just let me know!
Created and Last Updated: April 25, 2025
Disclaimer: AI-generated content may contain errors. Verify all information before use, especially cooking times and temperatures for meats and other perishable items.
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