Week 4 Meal Plan: Nutritious Recipes for Weight Loss and Inflammation Reduction
Welcome to Week 4 of my 7-week weight loss challenge! This week, I’m focusing on meals that promote healing, provide a good balance of macronutrients, and support weight loss. By incorporating anti-inflammatory ingredients like lentils, chicken, salmon, and a variety of colorful vegetables, I’m continuing to reduce inflammation while staying on track with my intermittent fasting routine (10 AM - 6 PM). Here are the detailed recipes, a grocery list, and a weekly meal prep plan to help you set up your week!
Let’s get cooking!
Meal Timing (Intermittent Fasting: 10 AM to 6 PM)
Meal Timings:
- Lemon Water: Start your day with fresh lemon water at 8:30 AM.
- Breakfast: 10:00 AM
- Lunch: 12:30 PM
- Snack: 3:00 PM
- Dinner: 5:30 PM
Water Reminder: Drink 1 glass of water before or after each meal, and stay hydrated with electrolytes during the day.
Week 4 Meal Breakdown
1. Breakfast: Moong Dal Chilla with Green Chutney
Time: 10:00 AM
Ingredients (for 1 serving):
- 1/4 cup Moong dal (yellow split lentils), soaked for 3-4 hours
- 2 tbsp Onion (finely chopped)
- 2 tbsp Tomato (finely chopped)
- 1 small Green chili (optional)
- 1/2 cup Spinach (chopped)
- 1/4 tsp Turmeric
- Salt (to taste)
- 1/4 tsp Olive oil (per chilla for cooking)
- 1 tbsp Green chutney (mint, coriander, lemon, green chili, and salt blended)
Instructions:
- Soak moong dal for 3-4 hours. After soaking, blend it with a bit of water to form a smooth batter.
- Add chopped onion, tomato, spinach, turmeric, and salt to the batter.
- Heat a nonstick pan and lightly grease it with olive oil.
- Pour 1 ladle of the batter into the pan, spreading it thin. Cook on both sides until golden brown.
- Pack 1 tbsp of green chutney with each chilla for extra flavor.
2. Lunch Option 1: Grilled Chicken with Regular Rice and Steamed Veggies
Time: 12:30 PM
Ingredients (for 1 serving):
- 100g Chicken breast (boneless, skinless), grilled
- 1/2 cup Regular rice (cooked with extra water)
- 1/4 cup Carrot (sliced)
- 1/2 cup Broccoli (florets)
- 1 tsp Olive oil (for grilling chicken and steaming veggies)
- Salt and pepper (to taste)
- 1 tsp Lemon juice
Instructions:
- Grill chicken with olive oil, salt, and pepper until fully cooked.
- Steam broccoli and carrots until tender.
- In each bowl, add 1/2 cup of cooked rice, grilled chicken, and steamed veggies.
- Drizzle with lemon juice before serving for extra zest.
3. Lunch Option 2: Vegetable and Lentil Soup
Time: 12:30 PM
Ingredients (for 1 serving):
- 1/4 cup Moong dal (yellow split lentils)
- 1/4 cup Onion (chopped)
- 1/4 cup Carrot (diced)
- 1/4 cup Celery (chopped)
- 1 cup Spinach (chopped)
- 1 clove Garlic (minced)
- 1/4 tsp Cumin seeds
- 1 tsp Olive oil
- Salt and pepper (to taste)
- 2 cups Water
Instructions:
- Heat olive oil in a pot, sauté cumin seeds, garlic, and onions until fragrant.
- Add diced carrots, celery, and moong dal, and cook for 2-3 minutes.
- Add water, bring to a boil, then simmer for 15-20 minutes or until lentils are soft.
- Stir in spinach and cook for an additional 3-4 minutes. Season with salt and pepper to taste.
4. Dinner Option 1: Baked Salmon with Asparagus and Sweet Potato
Time: 5:30 PM
Ingredients (for 1 serving):
- 1 Salmon fillet (100-150g)
- 1 medium Sweet potato (cubed)
- 1/2 bunch Asparagus (trimmed)
- 1 tsp Olive oil (for drizzling)
- Salt and pepper (to taste)
- Lemon wedges (for serving)
Instructions:
- Preheat the oven to 400°F.
- Coat sweet potato cubes and asparagus in olive oil, salt, and pepper. Arrange on a baking sheet.
- Place the salmon fillet on the sheet, drizzle with olive oil, and season with salt and pepper.
- Bake for 20-25 minutes, or until the salmon is cooked and the veggies are tender.
- Serve with fresh lemon wedges for added flavor.
5. Dinner Option 2: Tofu Stir-Fry with Veggies
Time: 5:30 PM
Ingredients (for 1 serving):
- 100g Tofu (firm, cubed)
- 1/4 cup Bell pepper (sliced)
- 1/4 cup Carrot (sliced)
- 1/4 cup Zucchini (sliced)
- 1 tbsp Soy sauce
- 1 clove Garlic (minced)
- 1 tsp Olive oil (for stir-frying)
- Salt and pepper (to taste)
Instructions:
- Heat olive oil in a pan and sauté garlic until fragrant.
- Add sliced bell pepper, carrot, and zucchini. Stir-fry until the veggies are tender.
- Add tofu cubes and soy sauce, then cook until tofu is golden and crispy.
- Season with salt and pepper to taste. Serve hot!
Snacks for the Week:
- Fruit: 1 piece/day (apple, orange, or pear)
- Roasted Almonds: 10-12 pieces/day
- Electrolyte Drink (optional)
- Water: 1 glass after each meal
Grocery List for Week 4 (with quantities)
Produce:
- 3 medium Onion
- 2 medium Tomato
- 3 cups Spinach (fresh or frozen)
- 3 medium Carrots
- 1 cup Broccoli
- 1/4 bunch Celery
- 1 medium Zucchini
- 1 medium Bell pepper
- 1/2 bunch Asparagus
- 2 medium Sweet potatoes
- 1 bulb Garlic
- 2 medium Lemons
- 2 Pear or apple (for snacks)
- 1 Avocado (optional for topping meals)
Grains:
- 1 cup Regular rice (uncooked)
- 1/2 cup Moong dal (yellow split lentils)
Proteins:
- 500g Chicken breast (boneless, skinless)
- 2 Salmon fillets (100-150g each)
- 200g Tofu (firm)
Dairy:
- 1 cup Milk (regular or almond milk)
Spices:
- 1/4 tsp Cumin seeds
- 1/4 tsp Cumin powder
- Salt (to taste)
- Pepper (to taste)
- 1 tbsp Soy sauce (for stir-fry)
Other:
- 1/4 cup Olive oil
- 100g Roasted almonds (for snacks)
- 1 jar Green chutney (or make fresh with mint, coriander, green chili, and lemon)
- 1 bottle Multivitamins (take daily as per instructions)
- 1 pack Electrolyte drink powder (optional)
Weekly Cooking Plan (Sunday Prep)
- Grill or Bake Chicken: Grill chicken breasts with olive oil, salt, and pepper.
- Cook Regular Rice: Cook 1 cup of regular rice with extra water and store it in containers.
- Soak Moong Dal: Soak moong dal for 3-4 hours for chilla and soup.
- Roast Veggies: Roast or steam broccoli, carrots, and sweet potatoes for bowls and stir-fry.
- Prepare Tofu: Cube tofu and store it for stir-fry or baking.
- Cook Lentil Soup: Cook moong dal with veggies for soup and store in portions.
- Prepare Chilla Batter: Soak moong dal and prepare the batter for chilla.
- Baked Salmon: Bake salmon with asparagus and sweet potatoes for easy dinner prep.
Conclusion
This week’s meal plan is packed with nutrient-rich, anti-inflammatory meals that will keep you feeling full and energized. From protein-packed chicken and tofu to omega-3-rich salmon, you’re getting a perfect balance of healthy fats, fiber, and lean proteins. Stay on top of your meal prep to make your week smooth and stress-free, and don’t forget to stay hydrated with plenty of water and electrolytes!
Enjoy the process of cooking and eating these nourishing meals, and let’s continue this journey towards a healthier, stronger you!
Let’s make Week 4 a success! If you try any of these recipes, I’d love to see your creations. Tag me on social media and share your healthy meals with me!
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