Ready to step it up with your Fitbit tracker and set some new health and fitness goals? Thats awesome! Cue the fireworks! But if your ultimate goal is to lose weight, unfortunately, activity alone isnt going to get you thereyou also have to change what you eat. That does not mean you need to do acleanse or detox. But it is possible to get a jump on weight loss,the smart and healthy way. Fitbit Dietitian Tracy Morris developed this kickstart one-week meal plan to help her clients see results, fast. Disclaimers: Please dont try to lose more than 2 pounds per week, or dip below 1200 calories per day, which can compromise your metabolism. This is not a long-term plan, so you definitely dont want to eat this way every week. But its a great way to kick off a weight loss goal, with specific meal and snack ideas, so youll see an initial dropand be extra motivated to keep the momentum going this year. Increase your drive to succeed, and see how many consecutive days your can stay on track, by using Fitbits food logging feature.
Heres the full shopping list for exactly what to buy, and check to make sure you have a few pantry staples on hand. Morris recommends starting on a weekend, so you can make a big pot of veggie soup, and give your body a chance to adjust before diving into a busy week. Her plan cuts carbs for the first couple of days, before slowly reintroducing whole grains. And if you want to mix it up, there are lots more options forhealthy snacks, just make sure to get a serving of fruit or vegetables, along with protein.
Before you start the meal plan, make a pot of the Veggie Soup. Make 2 servings ofOvernight Oats, so they can soak in the fridge. Its also super helpful to prep your veggie snacksmake 4 bags filled with baby carrots and sugar snap peas, and 3 bags filled with broccoli and cauliflower, for alternate days. And if you really want to get ahead, you could also grill the chicken breasts and cook the quinoa and brown rice in advance.
Breakfast: green smoothie (made with banana + cup frozen mango + 1 cup kale + cup plain, low-fat Greek yogurt + small avocado + cup nonfat milk)
Morning snack: 1 apple + 1 oz nuts
Lunch: 2 cups Veggie Soup
Afternoon snack: 1 cup baby carrots & sugar snap peas + 2 tablespoons hummus
Dinner: 4 oz salmon + 1 cup steamed carrots + 1 cup steamed broccoli + 2 tablespoons teriyaki sauce + 1 teaspoon sesame seeds
Notes: Bake the salmon at 400F (200C) until firm to the touch, 10 to 15 minutes, depending on the thickness. Chop the carrots and broccoli and steam until tender-crisp, about 5 minutes for the carrots, 3 minutes for the broccoli. Drizzle everything with the teriyaki sauce and sprinkle with the sesame seeds.
Breakfast: berry smoothie (made with banana + 1 cup frozen strawberries + cup plain, low-fat Greek yogurt + cup nonfat milk)
Morning snack: 1 banana + 1 oz nuts
Lunch: 2 cups Veggie Soup
Afternoon snack: 1 cup broccoli & cauliflower + 2 tablespoons tzatziki
Dinner: 4 oz grilled chicken + cup roasted sweet potatoes + 1 cup roasted Brussels sprouts + 1 tablespoon olive oil
Notes: Chop the sweet potatoes and halve the Brussels sprouts, and place on a sheet pan. Drizzle with 2 teaspoons olive oil, season with salt and pepper, and toss to coat. Roast at 450F (230C) until tender, about 15 minutes. Brush the chicken with 1 teaspoon olive oil and season with salt and pepper. Grill over medium-high heat until marked and no longer pink in the center, about 5 minutes per side.
Breakfast: green smoothie (made with banana + cup frozen mango + 1 cup kale + cup plain, low-fat Greek yogurt + small avocado + cup nonfat milk)
Morning snack: 1 cup blueberries + 1 oz nuts
Lunch: 3 oz grilled chicken + cup cooked quinoa + 1 cup cherry tomatoes & chopped cucumber + 2 tablespoons feta cheese + 1 tablespoon vinaigrette
Afternoon snack: 1 cup baby carrots & sugar snap peas + 2 tablespoons hummus
Dinner: 4 oz mahi-mahi + 1 cup steamed carrots + 1 cup steamed broccoli + 2 tablespoons teriyaki sauce + 1 teaspoon sesame seeds
Notes: Bake the mahi-mahi at 400F (200C) until firm to the touch, 10 to 15 minutes, depending on the thickness. Chop and steam the carrots and broccoli until tender-crisp, about 5 minutes for the carrots, 3 minutes for the broccoli. Drizzle everything with the teriyaki sauce and sprinkle with the sesame seeds.
Breakfast:Overnight Oats with blueberries (made with cup oats + 1 tablespoon chia seeds + cup nonfat milk + cup plain, low-fat Greek yogurt + cup blueberries)
Morning snack: 1 banana + 1 oz nuts
Lunch: 3 oz tuna + 2 cups mixed greens + 1 cup cherry tomatoes & chopped cucumber + 1 tablespoon vinaigrette
Afternoon snack: 1 cup broccoli & cauliflower + 2 tablespoons tzatziki
Dinner: 4 oz grilled chicken + cup roasted sweet potatoes + 1 cup roasted Brussels sprouts + 1 tablespoon olive oil
Notes: Chop the sweet potatoes and halve the Brussels sprouts, and place on a sheet pan. Drizzle with 2 teaspoons olive oil, season with salt and pepper, and toss to coat. Roast at 450F (230C) until tender, about 15 minutes. Brush the chicken with 1 teaspoon olive oil and season with salt and pepper. Grill over medium-high heat until marked and no longer pink in the center, about 5 minutes per side.
Breakfast:Overnight Oats with blueberries (made with cup oats + 1 tablespoon chia seeds + cup nonfat milk + cup plain, low-fat Greek yogurt + cup blueberries)
Morning snack: 1 apple + 1 oz nuts
Lunch: 3 oz lean deli turkey + avocado + 1 whole-wheat tortilla + 1 cup mixed greens
Afternoon snack: 1 cup baby carrots & sugar snap peas + 2 tablespoons hummus
Dinner: 4 oz shrimp + 1 cup steamed carrots + 1 cup steamed broccoli + cup cooked brown rice + 2 tablespoons teriyaki sauce + 1 teaspoon sesame seeds
Notes: Defrost the shrimp under cool running water and pat dry. In a nonstick pan over medium-high heat, toss the shrimp with a little all-natural cooking spray, and cook until bright pink, tightly furled, and warmed through. Chop and steam the carrots and broccoli until tender-crisp, about 5 minutes for the carrots, 3 minutes for the broccoli. Drizzle everything with the teriyaki sauce and sprinkle with the sesame seeds.
Breakfast: 2 slices whole-wheat toast + 2 hard-boiled eggs + hot sauce (optional)
Morning snack: 1 cup blueberries + 1 oz nuts
Lunch: 3 oz smoked salmon + avocado + 1 whole-wheat tortilla + 1 cup mixed greens
Afternoon snack: 1 cup broccoli & cauliflower + 2 tablespoons tzatziki
Dinner: 4 oz lean steak + 1 cup roasted sweet potatoes + 1 cup roasted Brussels sprouts + 1 tablespoon olive oil
Notes: Chop the sweet potatoes and halve the Brussels sprouts, and place on a sheet pan. Drizzle with 2 teaspoons olive oil, season with salt and pepper, and toss to coat. Roast at 450F (230C) until tender, about 15 minutes. Season the steak with salt and pepper. In a frying pan over medium-high heat, warm 1 teaspoon olive oil. Cook the steak until done to your liking, about 3 minutes per side for medium-rare. (Consuming raw or undercooked meats may increase your risk of foodborne illness.)
Breakfast: 1 scrambled egg + cup black beans + 1 whole-wheat tortilla
Morning snack: 1 apple + 1 oz nuts
Lunch: 3 oz lean deli turkey + avocado + 2 slices whole-wheat bread + 1 cup mixed greens
Afternoon snack: 1 cup baby carrots & sugar snap peas + 2 tablespoons hummus
Dinner: whatever you want! (An example, for fun: 2 slices veggie pizza + 1 cup salad greens + 1 tablespoon vinaigrette + 5 fl oz red wine)
Most important, at the end of the 7 days, dont swing straight back to burgers and ice cream! Enjoy that one treat meal, then get right back on track. Figure outhow many calories you really need, check out the food logging feature in the Fitbit app, and keep working toward that long-term weight loss goal.
This article is not intended to substitute for informed medical advice. You should not use this information to diagnose or treat a health problem or condition. Always check with your doctor before changing your diet, altering your sleep habits, taking supplements, or starting a new fitness routine.
Becky Duffett is a contributing nutrition editor for Fitbit and a lifestyle writer with a passion for eating well. A former Williams-Sonoma cookbook editor and graduate of San Francisco Cooking School, shes edited dozens of cookbooks and countless recipes. City living has turned her into a spin addictbut shed still rather be riding a horse. She lives in the cutest neighborhood in San Francisco, spending weekends at the farmers market, trying to read at the bakery, and roasting big dinners for friends.
Excerpt from:
Meal Plan for Weight Loss: A 7-Day Kickstart - Fitbit Blog
