top of page
Search

7-Day Plateau-Busting Meal Plan

Updated: Oct 22

Packed with high-protein, low-glycemic, nutrient-dense meals to help you push past your weight loss stall.

Meal Plan To Bust Plateau

Day 1

  • Breakfast: Greek yogurt + vanilla protein powder + blueberries + chia seed

  • Lunch: Grilled chicken salad with avocado, cucumber, tomato, olive oil vinaigrette

  • Dinner: Salmon with roasted asparagus & mashed sweet potato

  • Snack: String cheese + almonds


Day 2

  • Breakfast: Egg white omelet with spinach, mushrooms, and feta

  • Lunch: Tuna lettuce wraps with romaine leaves

  • Dinner: Turkey chili with black beans and peppers

  • Snack: Celery with natural peanut butter


Day 3

  • Breakfast: Cottage cheese with cinnamon, berries, and walnuts

  • Lunch: Shrimp cauliflower “fried rice” with coconut aminos

  • Dinner: Baked cod with olive tapenade & zucchini noodles

  • Snack: Protein shake with cinnamon


Day 4

  • Breakfast: Avocado egg boats baked until set

  • Lunch: Turkey zucchini meatballs with roasted Brussels sprouts & quinoa

  • Dinner: Sirloin steak with roasted broccoli & mashed cauliflower

  • Snack: Edamame with sea salt


Day 5

  • Breakfast: Greek yogurt bowl with strawberries, hemp seeds, and almond butter drizzle

  • Lunch: Chicken salad lettuce wraps with avocado mayo

  • Dinner: Salmon with roasted green beans & cauliflower mash

  • Snack: Hard-boiled eggs + baby carrots


Day 6

  • Breakfast: Scrambled eggs with smoked salmon & spinach

  • Lunch: Grilled shrimp salad with mixed greens, cucumber, and citrus vinaigrette

  • Dinner: Turkey meatloaf with roasted zucchini and asparagus

  • Snack: Protein smoothie with almond milk & cocoa powder


Day 7

  • Breakfast: Egg white scramble with peppers, onions, and salsa

  • Lunch: Tuna-stuffed avocado halves

  • Dinner: Grilled chicken with roasted butternut squash & sautéed kale

  • Snack: Cottage cheese with pineapple


Plateau-Busting Grocery List

  • Proteins: Chicken breast, turkey breast, sirloin steak, salmon, cod, shrimp, tuna (canned in water), eggs, egg whites, Greek yogurt (unsweetened), cottage cheese, protein powder, turkey sausage

  • Veggies: Spinach, mushrooms, asparagus, zucchini, broccoli, Brussels sprouts, cauliflower, peppers, onions, kale, romaine, cucumber, green beans

  • Fruits: Blueberries, strawberries, pineapple, avocado, sweet potatoes, butternut squash, citrus (for dressing)

  • Fats: Olive oil, avocado oil, almond butter, walnuts, chia seeds, hemp seeds

  • Pantry: Black beans, coconut aminos, almond milk (unsweetened), salsa, cocoa powder, seasonings

 
 
bottom of page