Get ready for a summer of delicious simplicity! We’ve put together a 15 day meal plan that will have you spending less time in the kitchen and more time soaking up the sun with your loved ones. This plan is packed with easy recipes, many of which you can whip up on the grill. Say goodbye to the endless question of “What should I cook for dinner?” and hello to stress-free evenings filled with scrumptuous meals.
Summer is the season of laid-back vibes and making the most of the great outdoors. We want to help you embrace that spirit while savoring the best of summer produce. With this plan, you’ll find yourself firing up the grill more often, relishing the incredible flavors that come with this time of year. And the best part? Our recipes have shorter ingredient lists, ensuring that you’ll get dinner on the table (or patio!) in a flash.
When it comes to summer cooking, simplicity is the name of the game. The fruits and vegetables are bursting with flavor, so there’s no need for complicated prep work or elaborate seasoning. Let the natural goodness of the ingredients shine through.
If your goal is weight loss, we’ve got you covered. We’ve set the calorie level at 1,500 per day, a range where most people can shed some pounds. We’ve also included modifications for 1,200 and 2,000 calories a day, so you can customize the plan to suit your specific needs and satiety levels.
To make your meal routine a breeze, here are some handy tips:
Plan Ahead: Take a little time at the beginning of the week to map out your meals for the coming days. This simple act can work wonders for your healthy eating goals.
Not only will it reduce those last-minute takeout dinners, but it will also banish the dreaded question of “What should I cook for dinner?” You can follow our 15-day plan or start with just a few days at a time. The key is to get into the habit of planning.
Shop with a List: When you plan your meals in advance, you can create a grocery list that covers all the ingredients you’ll need. This way, you’ll avoid those frustrating back-and-forth trips to the store for forgotten items.
Plus, shopping with a list is an excellent money-saving strategy. With a clear plan in hand, you’re less likely to fall prey to those tempting impulse buys. We have curated a list of grocery items to help you shop like a pro.
Shopping with a list is the secret to a smooth and efficient grocery trip. It keeps you focused, saves time, and ensures you have everything you need for your meals. Our thoughtfully crafted list includes all the essentials, from fresh produce to pantry staples, so you won’t miss a beat.
With this list in hand, you’ll breeze through the aisles, avoid unnecessary purchases, and feel confident that you’re well-prepared to create amazing dishes. Say goodbye to wandering aimlessly and hello to organized and stress-free shopping!
Embrace No-Cook Meals: Summer is the perfect time to enjoy refreshing, no-cook delights. Keep your pantry stocked with essentials like canned beans and leafy greens. A simple combination of these ingredients can create a fantastic and speedy lunch. With the abundance of fresh and delicious produce available, you’ll have no trouble putting together quick and satisfying meals.
Stock Your Pantry: A well-stocked pantry is a secret weapon for quick and easy meal preparation. Make sure you have canned beans, whole grains like quinoa and brown rice, and an assortment of herbs and spices. These staples will form the foundation of many of your basic meals, allowing you to whip up something delicious in no time.
Consider a CSA: Community Supported Agriculture shares, also known as CSAs, are an excellent way to support local farmers, enjoy seasonal produce, and boost your intake of fresh fruits and vegetables. Some CSAs provide a pre selected haul of goodies for the week, while others allow you to choose your own. Either way, you’ll always have access to local, in-season produce, eliminating any uncertainty about what’s available. And don’t forget about your local farmer’s market! It’s another fantastic resource for supporting local growers and bringing the freshest seasonal produce straight to your table.
So get ready to savor the flavors of summer and simplify your meal routine. With our 30-day plan, you’ll be grilling up tasty meals, enjoying the sunshine, and spending quality time with your loved ones. Let the good times and delicious food roll!
| DAY1 | DAY2 | DAY3 |
| Breakfast (296cal) 1 serving of spinach & egg scramble with raspberries | Breakfast (296cal) 1serving muesli with raspberries | Breakfast (296cal) 1 serving Greek muffin-tin omlettes with feta & peppers. 1 medium peach. |
| Morning snack(268 cal) 1/4 Cup unsalted dry-roasted almonds. 1 cup blackberries. | Morning Snack(282cal) 1 cup low-fat plain Greek yogurt. 1/4 cup blueberries 2Tbsp chopped walnuts | Morning snack(282cal) 1cup low-fat plain Greek yogurt 1/4 cup blueberries 2Tbsp chopped walnuts |
| Lunch(430 cal.) 1serving mason jar power salad with chickpeas & tuna. | Lunch(337 cal.) 1serving Brussels sprouts salad with crunchy chickpeas. | Lunch(337cal.) 1serving Brussels sprouts salad with crunchy chickpeas. |
| Evening Snack(131cal.) 1 large pear. | Evening Snack(95 cal.) 1medium apple. | Evening Snack(95cal.) 1 medium peach. 8 walnuts halved. |
| Dinner(380cal.) 1 serving grilled salmon with sweet peppers. 1/2 cup cooked brown rice. | Dinner(380cal.) 1 serving herb grilled chicken frites. | Dinner(449cal.) 1 serving grilled eggplant & tomato pasta. |
| DAY4 | DAY5 | DAY6 |
| Breakfast (287cal) 1 Serving muesli with raspberries. | Breakfast (285cal) 1 serving Greek muffin-tin omelettes with feta & peppers. 1 medium peach. | Breakfast (287cal) 1 serving muesli with raspberries. |
| Morning snack(234 cal) 1 Serving low-fat plain Greek yogurt 1 cup blackberries. 1Tbsp chopped walnuts. | Morning Snack(275cal) 1 cup low-fat plain Greek yogurt. 1/4 cup blueberries 2Tbsp chopped walnuts. | Morning snack(248cal) 1 cup low-fat plain Greek yogurt 1/4 cup blueberries 2Tbsp chopped walnuts |
| Lunch(337 cal.) 1 serving Brussels sprouts salad with crunchy chickpeas. | Lunch(337 cal.) 1 serving Brussels sprouts salad with crunchy chickpeas. | Lunch(383cal.) 1 serving Chicken Caesar pasta salad. |
| Evening Snack(59cal.) 1 medium peach. | Evening Snack(206 cal.) 1/4 cup unsalted dry roasted almonds. | Evening Snack(119cal.) 5 oz. low-fat plain Greek yogurt. 1/4 cup raspberries. |
| Dinner(584cal.) 1 serving Grilled chicken tacos with slaw & lime crema. 1 serving Guacamole chopped salad. | Dinner(383cal.) 1 serving chicken Caesar Pasta salad. | Dinner(459cal.) 1 serving spring green frittata. 1 serving Guacamole chopped salad. |
| DAY7 | DAY8 | DAY9 |
| Breakfast (296cal) 1 Serving spinach and egg scramble muesli with raspberries. | Breakfast (285cal) 1 cup low-fat plain Greek yogurt. 1 medium peach 2Tbsp chopped walnuts. | Breakfast (324cal) 1 serving spinach, peanut butter & banana smoothie. |
| Morning snack(268 cal) 1 Serving low-fat plain Greek yogurt. 1 cup blackberries. 1Tbsp chopped walnuts. | Morning Snack(268cal) 1 cup low-fat plain Greek yogurt. 1/4 cup blueberries. 2Tbsp chopped walnuts. | Morning snack(206cal) 1/4 cup unsalted dry roasted almonds. |
| Lunch(383 cal.) 1 serving Chicken Caesar pasta salad. | Lunch(364 cal.) 1 serving white bean and avocado toast. 5 oz low-fat Plain Greek yogurt. Plum. | Lunch(364 cal.) 1 serving spicy slaw bowl with shrimp and edamame. |
| Evening Snack(135cal.) 1 medium peach. | Evening Snack(164 cal.) 1/4 cup walnuts halved. | Evening Snack(215cal.) 5 oz. low-fat plain Greek yogurt. 1/4 cup raspberries. |
| Dinner(439cal.) 1 serving Greek salad with Edamame 1 oz. slice whole wheat baguette. | Dinner(409cal.) 1 serving chicken super food chopped salad with salmon & creamy garlic seasoning. | Dinner(391cal.) 1 serving chicken & veggie fajitas. |
| DAY10 | DAY11 | DAY12 |
| Breakfast (324cal) 1 serving spinach, peanut butter & banana smoothie. | Breakfast (320cal) 1 cup low-fat plain Greek yogurt. 1 medium peach sliced. 2Tbsp chopped walnuts. | Breakfast (320cal) 1 cup low-fat plain Greek yogurt. 1 medium peach sliced. 2Tbsp chopped walnuts. |
| Morning snack(64cal) 1 Serving low-fat plain Greek yogurt. 1 cup blackberries. 1Tbsp chopped walnuts. | Morning Snack(270cal) 1 cup low-fat plain Greek yogurt. 1/4 cup blueberries. 2Tbsp chopped walnuts. | Morning snack(64cal) 1/4 cup unsalted dry roasted almonds. |
| Lunch(364 cal.) 1 serving spicy slaw bowl with shrimp and edamame. | Lunch(364 cal.) 1 serving spicy slaw bowl with shrimp and edamame. | Lunch(364 cal.) 1 serving spicy slaw bowl with shrimp and edamame. |
| Evening Snack(324cal.) 1 cup blackberries. 20 walnuts halved. | Evening Snack(135 cal.) 1 plum 8 walnuts halved. | Evening Snack(237 cal.) 1/2 cup unsalted dry roasted almonds 1plum. |
| Dinner(442cal.) 1 serving green flank steak with tomato salad. 1 oz. slice whole wheat baguette. | Dinner(418cal.) 1 serving Greek summer-squash grilled pizza. | Dinner(518cal.) 1 serving chicken pesto pasta with Asparagus. |
| DAY13 | DAY14 | DAY15 |
| Breakfast (324 cal) 1 serving spinach, peanut butter & banana smoothie. | Breakfast (320 cal) 1 cup low-fat plain Greek yogurt. 1 medium peach sliced. 2Tbsp chopped walnuts. | Breakfast (296 cal) 1 Serving spinach and egg scramble muesli with raspberries. |
| Morning snack(62 cal) 1 cup blackberries. | Morning Snack(165 cal) 5oz low-fat plain Greek yogurt. 1 cup blackberries. | Morning snack(206 cal) 1/4 cup unsalted dry roasted almonds. |
| Lunch(518 cal) 1 serving chicken pesto pasta with asparagus. | Lunch(518 cal) 1 serving chicken pesto pasta with asparagus. | Lunch(325 cal) 1 serving green salad with Edamame and beets. |
| Evening Snack(324 cal) 1/2 cup unsalted dry roasted almonds. | Evening Snack(135 cal) 1 cup raspberries | Evening Snack(237 cal) 1/2 cup walnuts halved. 1 medium peach. |
| Dinner(408 cal) 1 serving burger with sweet potato fries. | Dinner(412 cal) 1 serving Cobb salad with herb rubbed chicken. | Dinner(405 cal) 1 serving simple green salmon & vegetables. 1/2 cup cooked brown rice. |
In conclusion, embarking on a well-structured meal plan is a fantastic way to kick start your weight loss journey. By incorporating nutritious and balanced meals into your daily routine, you can achieve your desired goals while still enjoying delicious food. Remember to prioritize portion control, stay hydrated, and listen to your body’s hunger and fullness cues.
But the journey doesn’t end here! If you’re looking for more inspiration and variety in your weight loss journey, you’re in luck. Continue reading in our next blog, ‘Weight Loss Recipes,’ where we dive into a collection of mouthwatering recipes designed to support your weight loss goals. From flavorful salads to satisfying main dishes and guilt-free desserts, these recipes will keep you motivated and excited to embrace a healthier lifestyle.
So, let’s take the next step together and explore the world of wholesome and tasty weight loss recipes. Your path to a fitter, happier you continues in our next blog. Stay tuned and get ready to discover a whole new range of delicious possibilities!