4-Week weight loss meal plan - Week 1

Breakfast

Eggs with Toast & Tea

2 large eggs (100g)

2 slices of whole-wheat bread (56g)

1 cup of green tea (no sugar added)

Directions:

Cook 2 large eggs as you prefer. You can make scrambled eggs, boiled eggs, or sunny-side up. Use a non-stick pan and do not use oil or butter. Serve with 2 slices of whole-wheat bread and a cup of green tea.

Snack 1

Fruit

1 small pear or apple (148g)

Directions:

Weigh the apple or pear on a kitchen or digital scale to make sure it does not exceed 148 grams.

Lunch

Chicken Chow Mein

50g dry (raw) spaghetti

4 oz raw boneless, skinless chicken breast (113g)

1 small carrot (50g)

1 small green bell pepper (74g)

3 tbsp chopped scallion (18g)

1 tbsp soy sauce or oyster sauce (17g)

1 tbsp white vinegar (15g)

1 tbsp chili sauce (or to taste)

Directions:

1) Boil spaghetti with some salt and set aside. In a small bowl, mix the soy sauce, vinegar, and chili sauce.

2) Chop and season the chicken with salt, black pepper, and lemon juice to taste. Cook in a non-stick pan without using oil.

3) In a wok over high heat, add sliced carrots and bell pepper and cook for 2 minutes. Add the sauce and spaghetti, then stir well for 2 minutes until combined. Serve hot.

Snack 2

Banana Milkshake

1 small banana (101g)

1 cup low-fat milk (244g)

Directions:

Blend the banana with low-fat milk. Do not add sugar.

Dinner

Chicken Caesar Salad

1 1/2 tbsp American Garden’s Creamy Caesar Salad Dressing (8g)

4 oz raw boneless, skinless chicken breast (113g)

Fresh romaine lettuce

1 cucumber (300g)

1 small tomato (91g)

1/2 small onion (35g)

4 small olives (12.8g)

Directions:

1) Marinate the chicken with seasonings of your choice. Cook in a non-stick pan and cut into pieces once cooled.

2) In a medium-sized bowl, toss together chopped chicken, lettuce, cucumber, tomato, onion, olives, and Caesar dressing. Season with salt and pepper if desired.

Snack 3 (Optional)

Any snack containing up to 100 calories per serving.

Directions:

You may eat or drink any snack that contains 100 calories per serving. Read the label carefully and consume only one serving.