New month, new challenge! Start fresh and join the 7-day challenge to lose some weight and feel amazing! This is a one-week healthy meal plan for weight loss with delicious easy meal ideas and a grocery list included. The plan includes healthy recipes for breakfast, lunch and dinner, as well as some snack options.
Now it’s a thing, it’s a tradition! Here’s to the second month this year I’m making a clean eating challenge and sharing a healthy meal plan.
LOSING WEIGHT WITHOUT EXERCISE OR COUNTING CALORIES
The challenge this month is to be eating lower carb after 2pm for 7 days. This method has served me very well in the past, whenever I needed to lose a few pounds without counting calories, overthinking and exercising all the time.
It’s a natural way to reduce your caloric intake so that your body can lose fat easier.
RECAP ON THE LAST CLEAN EATING CHALLENGE
The last challenge became very popular very quickly, I guess we’re all on the same page: we know resolutions aren’t over after January and we all need a little bit of a reset and challenge every month.
For me, the first clean eating challenge definitely made me more conscious of what and how much I’m putting into my body. I still didn’t eat extremely healthy, but I felt good about it. I mean, I was invited to some events and birthdays and I can’t say no to a piece of cake because I’m doing a challenge.
The biggest goal for me was to snack less and to really let myself feel hungry before I eat. And I achieved that goal. It involved lots of water, but already by day 2, I felt like I have this snacking under control. I started having 2 real meals that were really healthy and indulged in small desserts here and had one smoothie a day (lately I’m not much of a breakfast eater).
THIS CHALLENGE & DIET PLAN FOR WEIGHT LOSS
For this month’s challenge, we’re going to try something a little different.
We’ll be again eating as healthy as possible, but also trying to eat lower carb after 2 pm. Look, it doesn’t mean keto, but just fewer carbs.
So if you’re vegan, don’t make yourself crazy trying to make this happen, strive to make your meals a little bit lower carb. Maybe instead of 1 cup quinoa, you use 1/2 cup quinoa and add more avocado, vegetables or nuts.
Also if you cheat, cheat. Life happens. Try not to make a big drama about it because that can lead to overeating. If you’re craving something, have it and promise yourself you’ll be okay with it, let go of the guilt. Then do better the next meal.
WHY EATING THIS WAY WORKS FOR WEIGHT LOSS
There are a few theories on why eating fewer carbs in the afternoon might work. One is that we tend to be less active during the evening, so it gets harder to burn off the carbs if you eat them at 8 pm which might lead to water retention and in the end those carbs stored as fat.
To be honest with you, I am not sure this is the truth, I haven’t found any good paper on this, although it does make sense,
As I said, I have seen it work for me 4 years ago, my stomach was flat in the morning which never happened before.
I personally think that when you consciously limit your carbohydrate, fat or overall calorie intake at a certain time of the day, the thing that happens is that you end up eating less OVERALL. And with me, I know I eat a lot of carbs on a regular day. I like my bread, I like my pasta and I would have them all on the same day. If I cut out one of these, I know I’ll end up eating less overall and my body will be able to handle the carbs coming in better.
Why this works might be 1/ preventing insulin spikes and keeping your blood sugar stable, 2/ the water retention, 3/ it could also be our circadian rhythm. Whatever it is, it works. This is simply my observation, experience and
HEALTHY MEAL PLAN GROCERY LIST
If you do want to try this clean eating meal plan and challenge, you can get the grocery list here.
AFTER THE ONE WEEK
If you enjoy this one week challenge and want to keep eating healthy, but would also love to try some more healthy recipes,
It’s a digital download with everything you need to start and live a healthy lifestyle – like cooking healthy, tips to stay organized in the kitchen, printables to help you track your habits, to create a meal plan and a fillable recipe card to help you create your own recipe binder. When it comes to keeping a healthy diet, it’s great to have a recipe binder with your favorite healthy recipes and meal ideas that you can just go to whenever you’re feeling in a cooking rut.
7-DAY WEIGHT LOSS DIET PLAN WITH EASY HEALTHY RECIPES
Below you’ll find some healthy recipes for breakfast lunch and dinner. For this healthy meal plan, it’s completely your choice how you mix and match them. Many of the lunch and dinner recipes have leftovers that you can eat the next day. Another option to make this easier is to meal prep some meals for the week.
BREAKFAST
- Healthy Overnight Oats For Healthy Skin, Digestion And Heart
- 5-Minute Avocado Toast That Tastes Like Pizza
- Healthy Apple Pancakes
- Simple Avocado Egg Toast
LUNCH & DINNER
- Delicious Low-Carb Chicken Salad
- Mediterranean Salmon Bowl
- Cauliflower Fried Rice Recipe (vegetarian)
- Tomato, Basil and Chickpea Salad (vegan)
- Anti-Inflammatory Chickpea Wraps (vegan)
- Coconut Shrimp Curry (serve with less rice or, if you like, cauliflower rice)
- 20-Minute Mediterranean Chicken Skillet
- Tomato & Garlic Shrimp Recipe
LOW CARB AFTER 2 PM 7-DAY MEAL PLAN FOR WEIGHT LOSS
This is an example of how I would plan my meals for the week based on this challenge:
DAY 1:
Breakfast: Healthy Overnight Oats For Healthy Skin, Digestion And Heart
Lunch: Tomato, Basil and Chickpea Salad
Dinner: Mediterranean Salmon Bowl
DAY 2:
Breakfast: Healthy Apple Pancakes
Lunch: Mediterranean Salmon Bowl (leftovers from the day before)
Dinner: Cauliflower Fried Rice
DAY 3:
Breakfast: Healthy Overnight Oats For Healthy Skin, Digestion And Heart
Lunch: Cauliflower Fried Rice
Dinner: Amazing Avocado Chicken Salad (2 servings – make for next day as well if needed!)
DAY 4:
Breakfast: 5-Minute Avocado Toast That Tastes Like Pizza
Lunch: Amazing Avocado Chicken Salad
Dinner: Coconut Shrimp Curry
DAY 5:
Breakfast: Healthy Overnight Oats For Healthy Skin, Digestion And Heart
Lunch: Coconut Shrimp Curry
Dinner: 20-Minute Mediterranean Chicken Skillet
DAY 6:
Breakfast: Healthy Apple Pancakes
Lunch: 20-Minute Mediterranean Chicken Skillet
Dinner: Cauliflower Fried Rice
DAY 7:
Breakfast: Simple Avocado Egg Toast
Lunch: Cauliflower Fried Rice
Dinner: Tomato Garlic Shrimp Recipe
SNACKS / DESSERTS
My goal is still, to stay away from snacking, but we’re all different and have different metabolisms, so I understand you might not feel completely satiated on what is right for me. Therefore I recommend for snacks – simple healthy snacks like nuts, berries or things like hummus and vegetables.
DRINKS
Make sure to drink a lot of water. Whenever you crave something sweet or coffee, always drink some water to make sure those cravings aren’t in fact thirst. (90% of the time, it is for me!)
7-DAY HEALTHY MEAL PLAN FOR WEIGHT LOSS
Join the 7-day weight loss challenge and try the healthy meal plan for weight loss! You will enjoy tasty and healthy meal ideas for breakfast, lunch and dinner!
INGREDIENTS
- 1 small head cauliflower or 2-3 cups cauliflower rice
- 2 Tbsp tamari or soy sauce
- 2 Tbsp olive oil or other oil
- 1 carrot, chopped
- 2 eggs
- 3 garlic cloves, minced
- 2 scallions, thinly chopped
- sesame oil (optional)
INSTRUCTIONS
- Grate the cauliflower or put it in your food processor to make your rice.
- Chop the onion and carrot, mince garlic.
- In a large non-stick skillet, heat 1 tbsp olive oil and lightly scramble the two eggs.
- Once they're almost done, add the garlic and saute until fragrant.
- Mix in your cauliflower rice, combine well. Let cook for about 2 minutes.
- Add the other tbsp of olive oil and the tamari or soy sauce.
- Cook for 3-4 minutes, stirring well, so that all the cauliflower gets covered with the tamari sauce. I actually needed to add some salt to taste, but I was using low-sodium tamari sauce, so do taste your cauliflower at the end of the 3 minutes.
- Lastly, stir in the carrots and the scallions and cook for 2-3 more minutes. Add a tsp of toasted sesame oil (optional).
- Serve hot and enjoy!
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