Monthly Meal Plan Inspiration

A totally delicious monthly menu for weight loss!
Published August 30, 2022

If you’re someone who loves to plan their meals ahead of time, this monthly menu will have instant appeal. From Monday to Friday, we’ve got breakfast, lunch, and dinner all planned out for an entire month—plus weekly suggestions for snacks and desserts!

Week 1:

For week one, we’ve suggested several recipes that will produce enough food for more than one meal. For example, our fruit and nut granola will last over the course of the week (and it can easily be doubled or tripled and stored in the freezer if you feel like eating it over the course of the month.) A vegetarian chili, curried lentil stew, and Thai coconut chicken soup are also included, all of which should produce leftovers that can be enjoyed the following day for lunch or dinner. If you prefer another of our homemade pizza recipes, feel free to substitute it with the pie of your choice.

Monday

Breakfast: Fruit and Nut Granola + nonfat Greek yogurt + fresh fruit

Lunch: Tuna Salad Wrap

Dinner: Curried Red Lentil-Chickpea Stew with Tomatoes and Spinach

Tuesday:

Breakfast: Fruit and Nut Granola + nonfat Greek yogurt + fresh fruit

Lunch: Curried Red Lentil-Chickpea Stew with Tomatoes and Spinach

Dinner: Tom Kha Gai (Thai Coconut Chicken Soup) + Ginger-Sesame Green Beans

Wednesday:

Breakfast: Fruit and Nut Granola + nonfat Greek yogurt + fresh fruit

Lunch: Tom Kha Gai (Thai Coconut Chicken Soup) + Ginger-Sesame Green Beans (add a handful of crisp lettuce and serve cold)

Dinner: Quick Vegetarian Chili + Perfectly Dressed Green Salad

Thursday:

Breakfast: Fruit and Nut Granola + nonfat Greek yogurt + fresh fruit

Lunch: Quick Vegetarian Chili + baked or steamed sweet potato

Dinner: Five-Ingredient Tomato-Cheese Pizza

Friday:

Breakfast: Basic Omelette with Fresh Herbs + Strawberry fruit salad

Lunch: Five-Ingredient Tomato-Cheese Pizza

Dinner: Take-out/delivery

Week 2:

Smoothies and overnight oats are simple to prepare and portable, making them an ideal menu fixture on busy weekday mornings. Since we’ve included both a Tex-Mex bulgur pilaf and a bulgur salad with beet greens this week, we recommend making the bulgur for both recipes at the same time. Other whole grains, such as barley, farro, and quinoa can be substituted if desired. The Spanish-style potato tortilla pairs well with zippy sides such as broccoli salad or veggies and ranch dip. At the end of the week, treat yourself super-crispy to oven-fried fish sticks with mango salsa—leftovers are delicious warmed up and served with salad greens.

Monday:

Breakfast: Purple power blackberry peach smoothie

Lunch: Spanish-Style Potato Tortilla + veggies + Easy Ranch Dip

Dinner: One-pot tex-mex bulgur

Tuesday:

Breakfast: Chocolate Peanut Butter-Banana Overnight Oats

Lunch: One-pot tex-mex bulgur

Dinner: Spanish-Style Potato Tortilla + Broccoli Salad with Cranberries & Bacon

Wednesday:

Breakfast: Spanish-Style Potato Tortilla

Lunch: Beet Greens and Bulgur Salad with Feta and Pistachios

Dinner: Take-out/delivery

Thursday:

Breakfast: Purple power blackberry peach smoothie

Lunch: Tuna Salad Wrap + Broccoli Salad with Cranberries & Bacon

Dinner: Beet Greens and Bulgur Salad with Feta and Pistachios + small whole wheat pita bread

Friday:

Breakfast: Sweet potato toast with banana, honey and pecans

Lunch: Beet Greens and Bulgur Salad with Feta and Pistachios + ¼ avocado

Dinner: Oven-Fried Crispy Fish Sticks with Mango-Lime Salsa

Week 3:

Keeping up with the leftovers theme, this week’s plan features a vegetarian lasagna, a quinoa salad, shepherd’s pie, and a classic Italian and turkey sausage pepper pasta. Towards the end of the week, breakfast is streamlined with a make-ahead recipe for chia berry overnight oats which will keep you feeling energized all morning long. We’ve included suggestions for side salads where appropriate, but steamed or roasted vegetables would work just as well.

Try these bonus dessert and snack recipes throughout the week:

Monday:

Breakfast: Smashed Avocado & Egg Toast

Lunch: Quinoa Salad with Corn and Peppers

Dinner: Lasagna + Classic Caesar Salad

Tuesday:

Breakfast: Tomato-Feta Egg Bites

Lunch: Lasagna + fresh fruit

Dinner: Quinoa Salad with Corn and Peppers + Roasted Mixed Vegetables

Wednesday:

Breakfast: Banana-Protein Pancakes

Lunch: Tuna Salad Wrap + cut-up veggies

Dinner: Italian Turkey Sausage and Pepper Pasta

Thursday:

Breakfast: Chia Berry Overnight Oats

Lunch: Italian Turkey Sausage and Pepper Pasta

Dinner: Classic Shepherd's Pie + Green Goddess Garden Salad

Friday:

Breakfast: Chia Berry Overnight Oats

Lunch: Classic Shepherd's Pie + fresh fruit

Dinner: Take-out/delivery/dine out

Week 4:

The final week of this monthly meal plan features a layered mason jar quinoa and veggie salad for lunch. You have the option of making them all at the beginning of the week, or you can make them as you go (a great way to use up leftover produce.) Our recipe for turkey burger patties is easy and versatile and can be scaled up or down depending on the number of people in your household. To make our chocolate-strawberry smoothie, we recommend using our chocolate protein booster powder for best results.

Try these bonus dessert and snack recipes throughout the week: