If sheltering in place has wrecked your diet – thickening your middle, enlarging your thighs, or adding pounds all over – you might consider following one woman’s eating and exercise plan to get back to your pre-SIP weight. Below is a simple meal plan to lose weight she followed as part of Prime Women’s PLATE program. She averaged a 5-pound loss per week by eating a similar meal plan each week. You’ll notice she had a glass of wine 3 times a week but eliminated the starch (rice, potato, pasta, etc) at that meal. If you would rather have a small cookie or a ½ cup of ice cream as a treat, you can make that substitute instead of wine, but only 3 days a week. Below is her week’s menu and workout routine.
Simple Meal Plan to Lose Weight
Monday
Breakfast: Chocolate protein shake (pre-made or make yourself with protein powder) with 1 cup of unsweetened almond milk, a handful of frozen spinach and 2 tablespoons of ground flaxseed.
Lunch: A 4-ounce portion of smoked salmon with roasted carrots, broccoli, sweet potatoes olive oil and Greek seasoning.
Dinner: Salad with 4-ounce grilled chicken, sliced strawberries, 1/4 cup of blueberries, 1 tablespoon of almonds with 2 tablespoons of vinaigrette dressing and a 6-ounce glass of wine.
Tuesday
Breakfast: 1 cup of low-fat plain yogurt, ½ cup of berries, 2 tablespoons of honey almond flax crunch.
Lunch: 1 cup of tomato basil cream of tomato soup with a 3-ounce chicken breast and a small apple.
Dinner: 4 ounces of shrimp sautéed in olive oil with ½ cup of spaghetti and 2 cups of steamed veggies.
Wednesday
Breakfast: Chocolate protein shake (pre-made or make yourself with protein powder) with 1 cup of unsweetened almond milk, a handful of frozen spinach and 2 tablespoons of ground flaxseed.
Lunch: Half of a chicken (3 ounces) sandwich on whole-grain bread with mustard and a small salad green salad with ½ tablespoon of olive oil and balsamic
Dinner: 4 ounces of baked Boston scrod with grilled asparagus and a 6-ounce glass of wine
Thursday
Breakfast: 1 cup of cooked oatmeal (not instant) a ½ cup of berries and a glass of unsweetened almond milk.
Lunch: 3 ounces of grilled chicken breast with roasted veggies (½ cup of potato wedges, 1 cup each of carrots and broccoli) with ½ tablespoon of olive oil and Greek seasoning.
Dinner: 4 ounces of baked salmon (drizzle with lemon juice and season with lemon pepper), ½ cup of penne pasta with pesto sauce, small green salad with ½ tablespoon of olive oil and balsamic.
Friday
Breakfast: Chocolate protein shake (pre-made or make yourself with protein powder) with 1 cup of unsweetened almond milk, a handful of frozen spinach and 2 tablespoons of ground flaxseed.
Lunch: Tuna salad (3 ounces) made with mustard and pickle relish, 5 whole-grain crackers and a pear.
Dinner: Chilean sea bass, asparagus, small green salad with 1 tablespoon of vinaigrette dressing, a 6-ounce glass of wine.
Saturday
Breakfast: Chocolate protein shake (pre-made or make yourself with protein powder) with 1 cup of unsweetened almond milk, a handful of frozen spinach and 2 tablespoons of ground flaxseed.
Lunch: 1 slice of vegetarian pizza (thin crust, 1/8 of a large) with a small green salad, ½ tablespoon of olive oil and balsamic.
Dinner: 4-ounce grilled pork chop with half of a baked sweet potato, 2 cups of sauteed vegetables in ½ tablespoon of olive oil.
Sunday
Breakfast: Chocolate protein shake (pre-made or make yourself with protein powder) with 1 cup of unsweetened almond milk, a handful of frozen spinach and 2 tablespoons of ground flaxseed.
Lunch: Chef salad with 4 ounces of salmon, 1 tablespoon of olive oil and balsamic dressing and slice of whole-grain bread
Dinner: 1 cup of low-fat plain yogurt with ½ cup of strawberries and blueberries, 2 tablespoons of low-sugar granola
Workout Routine
- Minimum of 10,000 steps daily
- Two days a week, 30 minutes of weight lifting and 30 minutes of cardio. While sheltered in place, use videos for cardio and weight training. Order dumbbells or resistance bands if needed.
If you want more information about this simple meal plan to lose weight, visit PrimeWomenPLATE.com.
As with any diet or new exercise program, consult your doctor before you adopt this eating and exercise plan.
