Weekly Meal Plan

Family · Work · Health · Pre-diabetic · Low cholesterol · Fat loss

Mediterranean Week

Salmon · Chicken · Chickpeas · Quinoa · Cucumber · Zucchini · Spinach · Lemon

Mon

Canned salmon + chickpea salad

Canned salmon, chickpeas, cucumber, cherry tomatoes, olive oil + lemon, salt + pepper

Tue

Grilled chicken quinoa bowl

Sliced chicken breast, quinoa, spinach, cucumber, olive oil + lemon dressing

Wed

Chickpea + cucumber bowl

Chickpeas, diced cucumber, cherry tomatoes, olive oil + red wine vinegar, fresh parsley

Thu

Leftover salmon spinach bowl

Flaked salmon from Tuesday dinner, spinach, quinoa, lemon squeeze

Fri

Chicken + zucchini bowl

Diced grilled chicken, roasted zucchini, spinach, olive oil + garlic

Mon

Baked salmon + quinoa

Salmon fillet, roasted zucchini, quinoa, lemon + olive oil

Tue

Chicken + roasted broccoli

Baked chicken breast, roasted broccoli, chickpeas tossed in olive oil + garlic

Wed

Shrimp + spinach skillet

Shrimp sauteed in olive oil + garlic, wilted spinach, squeeze of lemon, side of quinoa

Thu

Turkey + veggie bowl

Ground turkey, cherry tomatoes, zucchini, spinach sauteed together, olive oil + herbs

Fri

Baked chicken + broccoli

Chicken thighs, roasted broccoli, side of quinoa or chickpeas

Sat

Salmon + cucumber salad

Baked salmon, sliced cucumber + cherry tomatoes, olive oil + lemon, quinoa

Sun

Meal prep chicken bowls

Batch cook: chicken breast + quinoa + roasted zucchini. Portion into containers for next week.

Cook extra chicken and salmon — they become next day's lunch automatically. Canned salmon swapped in for tuna — same convenience, higher omega-3s.

C

CostcoBulk items

Chicken breasts (4–5 lb pack)

Salmon fillets (frozen bulk)

Shrimp (frozen, 2 lb bag)

Ground turkey (3 lb pack)

Canned salmon in water (12-pack)

Canned chickpeas (6-pack)

Quinoa (large bag)

Olive oil (large bottle)

Plain nonfat Greek yogurt

Walnuts or almonds (bulk)

Eggs (2 dozen)

Frozen mixed berries

W

WalmartWeekly fresh

Broccoli (2 heads)

Zucchini (3–4 medium)

Baby spinach (large bag)

Cucumber (2)

Cherry tomatoes (1 pint)

Lemons (bag of 4–5)

Garlic (1 head)

Fresh parsley (1 bunch)

Unsweetened almond milk

Low-fat cottage cheese

Salsa (jar, no sugar added)

Mexican-inspired Week

Ground Turkey · Chicken · Black Beans · Peppers · Brown Rice · Avocado · Salsa

Mon

Chicken burrito bowl

Grilled chicken, black beans, brown rice (small), salsa, avocado — no tortilla

Tue

Turkey taco salad

Ground turkey, spinach, mixed peppers, salsa, squeeze of lime — no chips, no tortilla

Wed

Black bean + pepper bowl

Black beans, roasted peppers, avocado, salsa, olive oil — high protein + fiber, no meat needed

Thu

Leftover chicken rice bowl

Leftover grilled chicken from Wednesday dinner, brown rice, salsa, spinach

Fri

Shrimp + pepper bowl

Sauteed shrimp, roasted peppers and onion, brown rice, salsa + lime

Mon

Turkey + pepper rice skillet

Ground turkey, mixed peppers, onion, cumin + garlic, brown rice, salsa on top

Tue

Chicken fajita bowls

Sliced chicken, sauteed peppers + onion, brown rice, avocado — skip the tortilla

Wed

Baked chicken + black beans

Baked chicken breast, black beans with garlic + cumin, side of spinach

Thu

Turkey + black bean chili

Ground turkey, black beans, diced tomatoes, peppers, cumin, chili powder — big batch

Fri

Shrimp + veggie stir

Shrimp sauteed with peppers + spinach, olive oil + lime + garlic, brown rice

Sat

Turkey chili leftovers

Reheat Thursday's chili — it gets better overnight. Add avocado on top.

Sun

Chicken + pepper meal prep

Batch bake chicken + roast peppers. Portion with brown rice for next week's lunches.

Thursday's chili carries into Saturday dinner automatically. Cook extra chicken Tue/Wed — it's lunch Thu/Fri. One avocado per day max.

C

CostcoBulk items

Chicken breasts (large pack)

Ground turkey (3 lb pack)

Shrimp (frozen, 2 lb bag)

Canned black beans (8-pack)

Canned diced tomatoes (6-pack)

Brown rice (large bag)

Olive oil (if low)

Plain nonfat Greek yogurt

Eggs (2 dozen)

Almonds / walnuts (bulk)

Frozen berries (breakfast)

W

WalmartWeekly fresh

Mixed bell peppers (bag of 6)

Yellow onions (3-pack)

Baby spinach (large bag)

Avocados (5–6)

Limes (bag)

Garlic (1 head)

Salsa (large jar, no sugar added)

Cumin + chili powder (if low)

Unsweetened almond milk

Low-fat cottage cheese

Asian-inspired Week

Shrimp · Chicken · Salmon · Broccoli · Snap Peas · Cabbage · Brown Rice · Sesame

Mon

Chicken + broccoli rice bowl

Sliced chicken, steamed broccoli, brown rice, low-sodium soy sauce + sesame oil drizzle

Tue

Shrimp + cabbage slaw

Chilled shrimp, shredded cabbage, snap peas, rice wine vinegar + sesame oil dressing

Wed

Salmon rice bowl

Leftover salmon from Tuesday dinner, brown rice, edamame, cucumber, soy sauce

Thu

Turkey + snap pea stir bowl

Ground turkey, snap peas, shredded cabbage, brown rice, low-sodium soy sauce + garlic

Fri

Chicken + broccoli bowl

Grilled chicken, steamed broccoli, edamame, brown rice, sesame oil + soy

Mon

Shrimp + veggie stir fry

Shrimp, broccoli, snap peas, garlic + ginger, low-sodium soy sauce, sesame oil, brown rice

Tue

Baked salmon + cabbage

Salmon fillet, soy-glazed (low sodium), roasted broccoli, shredded cabbage slaw

Wed

Chicken + snap pea stir fry

Sliced chicken, snap peas, shredded cabbage, garlic, soy + sesame oil, brown rice

Thu

Turkey + broccoli bowl

Ground turkey with garlic + ginger, steamed broccoli, edamame, brown rice

Fri

Shrimp + cauliflower rice

Shrimp, cauliflower rice, snap peas, egg, soy sauce — lighter end-of-week option

Sat

Salmon + edamame bowl

Baked salmon, edamame, cucumber, brown rice, soy + sesame dressing

Sun

Chicken batch cook

Cook big batch of chicken + brown rice. Portion with steamed broccoli for next week.

Use low-sodium soy sauce only. Sesame oil is a small flavor drizzle, not a cooking oil. Tuesday's salmon becomes Wednesday's lunch automatically.

C

CostcoBulk items

Chicken breasts (large pack)

Salmon fillets (frozen bulk)

Shrimp (frozen, 2 lb bag)

Ground turkey (3 lb pack)

Brown rice (large bag)

Frozen edamame (large bag)

Frozen broccoli florets (large bag)

Eggs (2 dozen)

Plain nonfat Greek yogurt

Almonds / walnuts (bulk)

Frozen berries (breakfast)

Low-sodium soy sauce (large bottle)

W

WalmartWeekly fresh

Snap peas (bag)

Green cabbage (1 head)

Fresh broccoli (1–2 heads)

Cucumber (2)

Garlic (1 head)

Fresh ginger (small knob)

Green onions (1 bunch)

Cauliflower (1 head)

Sesame oil (small bottle)

Rice wine vinegar

Unsweetened almond milk

Comfort Week

Chicken · Turkey · Lentils · Sweet Potato · Brussels Sprouts · Cauliflower · Spinach

Mon

Chicken + lentil bowl

Diced chicken, cooked lentils, spinach, olive oil + lemon, salt + pepper

Tue

Turkey + roasted veggie bowl

Ground turkey, roasted Brussels sprouts, cauliflower, olive oil + garlic

Wed

Lentil + spinach soup

Batch cook: lentils, spinach, diced tomato, garlic, chicken broth, cumin — use Wed + Thu both

Thu

Lentil soup (leftover)

Same as Wednesday — one cook, two lunches. That's the whole point.

Fri

Chicken + sweet potato bowl

Grilled chicken, small roasted sweet potato (quarter plate max), spinach, olive oil

Mon

Baked chicken + roasted Brussels

Chicken thighs, roasted Brussels sprouts + cauliflower, lentils on the side

Tue

Turkey + sweet potato skillet

Ground turkey, diced sweet potato (small), spinach, garlic + herbs, olive oil

Wed

Salmon + cauliflower mash

Baked salmon, steamed cauliflower mashed with olive oil + garlic (replaces mashed potato), roasted Brussels

Thu

Chicken + lentil stew

Chicken thighs, lentils, spinach, diced tomato, garlic + cumin — hearty one-pot meal

Fri

Turkey + cauliflower bowl

Ground turkey, roasted cauliflower, spinach, olive oil + lemon — light end-of-week dinner

Sat

Chicken stew leftovers

Reheat Thursday's chicken + lentil stew. Add fresh spinach on top when reheating.

Sun

Batch roast + lentil cook

Roast a tray of Brussels + cauliflower. Cook a big pot of lentils. Refrigerate for the week ahead.

Sweet potato is in small amounts — fine for pre-diabetics when it's a quarter of the plate alongside protein and vegetables.

C

CostcoBulk items

Chicken thighs or breasts (large pack)

Ground turkey (3 lb pack)

Salmon fillets (frozen bulk)

Dry lentils (large bag)

Canned diced tomatoes (6-pack)

Low-sodium chicken broth (6-pack)

Olive oil (if low)

Plain nonfat Greek yogurt

Eggs (2 dozen)

Walnuts / almonds (bulk)

Frozen berries (breakfast)

W

WalmartWeekly fresh

Brussels sprouts (large bag)

Cauliflower (2 heads)

Baby spinach (large bag)

Sweet potatoes (3–4 small)

Garlic (1 head)

Yellow onion (2–3)

Lemons (bag)

Cumin + paprika (if low)

Unsweetened almond milk

Low-fat cottage cheese

Your energy curve through the day
5:30am
6:30am
7–9am
9–noon
noon–1
2–4pm
6pm
8pm+
Morning
5:20amPre-workout
Half a banana or 4–5 almond flour crackers
Only if you feel hungry. Skip it if you feel fine — working out fasted is okay for a walk or easy run.
Small low-GI carb gives your muscles just enough fuel without a blood sugar spike. Don't eat a full meal before exercise — it sits in your stomach.
6:30amPost-workout
Protein within 30 min of finishing
2 hard-boiled eggs, OR plain nonfat Greek yogurt + a handful of blueberries, OR low-fat cottage cheese + berries.
This is your most important window. Protein right after exercise repairs muscle and stops your body from burning muscle tissue for fuel instead of fat.
7–8amEllie time
Coffee — swap half-and-half for almond milk
Black coffee or unsweetened almond milk + cinnamon. Keep the Splenda for now — work toward dropping it over time.
Cinnamon actively improves insulin sensitivity. Coffee supports fat burning when it's not loaded with saturated fat from creamer.
9amOffice breakfast
Plain nonfat Greek yogurt + walnuts or berries
Swap the flavored TJ's yogurts for plain. Add your own blueberries or strawberries. A small handful of walnuts on the side.
Replaces 15–20g of added sugar per day while keeping the routine you already have. Sets you up for 3–4 hrs of steady energy before lunch.
Midday
12–1pmLunch
Lean protein + big vegetables + small whole grain
TJ's grilled chicken salad (dressing on the side, no croutons), OR large salad with grilled chicken, avocado, olive oil + lemon. Iced tea here is perfect.
Your biggest meal of the day. Protein + fiber + healthy fat = 3–4 hrs of steady energy with no blood sugar crash at 2pm.
3–4pmSnack
Small handful of almonds or walnuts (15–20 nuts)
Only eat this if you're genuinely hungry. Skip it if you're not — it's a tool, not a habit.
The 3pm crash is almost always a blood sugar dip. A small fat + protein snack stabilizes it without spiking insulin.
Evening
~6pmDinner
Plate rule: half veg · quarter protein · quarter whole grain
Salmon + roasted broccoli + quinoa. Or chicken + zucchini + brown rice. Or turkey + peppers + lentils. Rotate proteins through the week.
Eating at 6pm gives your body 3–4 hours to digest before sleep — improving sleep quality and overnight blood sugar regulation. No white rice, bread, or pasta.
7:30pm+Evening
Nothing — water or herbal tea only
Stop eating after dinner. If genuinely hungry (not just bored), a few almonds is fine. Sauna after dinner is great.
Eating close to bed raises overnight blood sugar and disrupts sleep. Your body does its best fat burning during sleep — don't interrupt it with a late snack.
The 4 rules that drive everything
1
Protein at every meal — it's your fat loss engine and blood sugar anchor. Aim for 30–40g per meal.
2
Never eat refined carbs alone — always pair with protein or fat to slow the blood sugar spike. No crackers by themselves. No white rice by itself.
3
Biggest meal at lunch, lightest at dinner. Eating your largest meal mid-day means better afternoon energy and better sleep at night.
4
Stop eating 3 hours before bed. Combined with your sauna, this will noticeably improve sleep quality within two weeks.

Family · Work · Health

Monday

0 of 0 done

Sleep

Workout

Family

Work

Wind-down

Flex

30 lbsto lose
205 → 175

5 daysactive per week

4–5 moto goal weight

Run

Walk

Lift

Active recovery

Rest

Mon

5:30amBrisk walk30 min ph1 / Run intervals ph2-3

Tue

5:30amWalk / run30–40 min

Wed

5:30amRun focusBest day — go longer

Thu

MorningRest — EEAEvening family walk optional

Fri

5:30amRunEnd the week strong

Sat

Ellie nap #1Lift A or B9:30–11am / Alt. each week

Sun

MorningFamily walkActive recovery / No gym

Knee + shoulder notes: No running on consecutive days in phase 1. No overhead pressing. Squats are box squats or goblet squats only — no depth past 90 degrees. Lifting starts light — the goal is form and reactivation, not weight.

Phase 1Weeks 1–4
Walk only · habit first

Phase 2Weeks 5–8
Walk/run intervals

Phase 3Weeks 9–12
Running + lifting loads up

Phase 1 — weeks 1–4: just show up

Goal: build the daily habit. Lose the friction. No running yet.

Mon / Tue / Wed

Walk 25–30 min brisk walk. No running. Easy enough to hold a conversation. Focus on getting out the door.

Thu

Rest EEA morning. Optional short evening walk with the family.

Fri

Walk 30 min, slightly faster pace. Start pushing a little.

Sat

Lift A 45 min. Bodyweight + light dumbbells. Starts week 2 — week 1 is walks only.

Sun

Rest Family walk counts. No gym.

Phase 2 — weeks 5–8: introduce running

Goal: run/walk intervals. Start feeling it again.

Mon

Walk/Run 2 min walk / 1 min jog, repeat 8–10x. Total 30 min. Stop and walk if knees are above 3/10 pain.

Tue

Walk Easy 30 min recovery walk. No intervals — day after Monday.

Wed

Run/Walk 90 sec walk / 90 sec jog, repeat 10x. Your best day — no baby duty, earlier to office.

Thu

Rest EEA. Recovery day.

Fri

Run/Walk Same as Wednesday. End the week on a run.

Sat

Lift A or B Alternate A/B each week. Adding weight — still form-focused.

Phase 3 — weeks 9–12: build it out

Goal: continuous running. Lifting loads increase. Body composition shifting.

Mon

Run 20–25 min continuous easy jog. No walk breaks unless knees need it.

Tue

Walk/Easy run 30 min. Keep it easy — between two harder days.

Wed

Run 30–35 min. Your longest run of the week. Slow and steady.

Thu

Rest EEA. Full rest.

Fri

Run 25 min. Slightly faster — treat it as a tempo effort.

Sat

Lift A or B Alternate weekly. Weights climbing — aim for challenging last 2 reps.

Shoulder: no overhead press, no upright rows, no behind-the-neck movements. Knee: no full squats, no lunges past 90 degrees, no heavy leg press with deep bend. Always start with 5 min of light movement — never go cold.

Workout A — lower body + pull (alternating Saturdays)

Exercise	Sets x Reps	Notes
Box squat or goblet squat No depth past 90 degrees	3 x 12	Sit to a box or chair first. Bodyweight ph1, add KB ph2+
Romanian deadlift Hamstrings, glutes — easy on knees	3 x 10	Dumbbells. Hinge at hip, slight knee bend. Keep back flat.
Seated leg curl Machine or dumbbell between feet	3 x 12	Full range of motion. Controlled lowering.
1-arm dumbbell row Back + bicep — shoulder safe	3 x 12 each	Brace on bench. Pull elbow to hip, not ear.
Lat pulldown Pull to chest — not behind neck	3 x 12	Light weight, full range. Or resistance band version.
Dead bug Core — no crunches	3 x 10	Slow and controlled. Opposite arm + leg extend together.

Workout B — upper body push + core (alternating Saturdays)

Exercise	Sets x Reps	Notes
Incline dumbbell press Safer on shoulder than flat press	3 x 10	30–45 degree incline. Light weight. Stop if shoulder pain.
Cable chest fly or pec deck No shoulder strain	3 x 12	Wide arc, feel the chest. Elbows stay at shoulder height.
Dumbbell lateral raise Very light — shoulder rehab	3 x 15	Raise to shoulder height only. Not above. Light is right here.
Tricep pushdown Cable or resistance band	3 x 12	Elbows tight to sides. Great shoulder-safe isolation.
Dumbbell curl Biceps	3 x 12	Alternate arms. Full range of motion.
Forearm plank Core — no wrist stress	3 x 20–30 sec	Build to 60 sec by week 8. Keep hips level.