One-Week Mix-and-Match Meal Plan for Weight Loss

Alt Text

No Repeat One Week of Meals: Easy Diet Recipes for Every Day

Title Text

One-Week Mix-and-Match Meal Plan for Weight Loss

One-Week Mix-and-Match Meal Plan for Weight Loss-2

LUNCH
Chicken and Red Quinoa Lettuce Wraps
Produce:
5 large Romaine leaves; 1 medium plum or vine-ripened tomato, diced
Whole grain: 1/2 cup cooked red quinoa, chilled
Lean protein: 3 ounces cooked boneless, skinless chicken breast, chopped
Plant based fat: 10 large black olives, sliced
SASS: 1 tablespoon lemon juice; 1/2 teaspoon minced garlic

In a small bowl, toss tomatoes, quinoa, chicken, and olives with lemon juice and garlic. Spoon mixture evenly into Romaine leaves and serve.

Variation 1: Quinoa and Chicken Salad
Replace the Romaine with 1 cup mixed greens. Whisk lemon juice and garlic with 1 tablespoon balsamic vinegar and toss with the greens and tomato. Pile on a plate and top with quinoa, chicken, and olives.

Variation 2: Cucumber and Tomato Quinoa With Lentils
Replace the Romaine with 3/4 cup sliced cucumber and 1/2 cup minced red onion. Trade the chicken for 1/4 cup cooked lentils and swap the olives for 2 tablespoons sliced walnuts. Whisk lemon juice and garlic with 1 tablespoon balsamic vinegar. Spoon quinoa onto center of plate and top with tomato, cucumber, and onion. Sprinkle lentils and walnuts over the top and drizzle with dressing.

Variation 3: Wild Rice and Salmon Lettuce Wraps
Replace quinoa with 1/2 cup cooked, chilled wild rice; the chicken breast for 3 ounces cooked wild salmon; and the whole tomato with 1/4 cup grape tomatoes, sliced in half, and 3/4 cup minced red onion. Toss the wild rice, salmon, olives, and red onion with lemon juice, garlic, and 1 tablespoon balsamic vinegar. Fill Romaine leaves with salmon mixture and top with sliced grape tomatoes.

Variation 4: Chicken and Broccoli Penne Pasta
Replace Romaine with 1 cup broccoli florets, trade olives for 1 tablespoon extra virgin olive oil, and swap quinoa with 1/2 cup cooked whole-grain penne. In a pan over medium heat, sautéed  broccoli and tomatoes in olive oil with garlic. Toss sautéed veggies with penne and chicken, and drizzle with lemon juice.

Variation 5: Cold Pasta and Veggie Salad
Replace Romaine with 1/3 cup each minced green bell pepper, minced red onion, and shredded carrots, and swap quinoa with 1/2 cup cooked, chilled whole grain penne. Whisk lemon juice and garlic with 1 tablespoon balsamic vinegar and add 1/2 teaspoon salt-free Italian herb seasoning. Toss dressing with veggies, tomato, pasta, chicken, and olives. Refrigerate and serve cold.

Variation 6: Pesto-Chickpea Lettuce Wraps
Replace olives with 1 tablespoon basil pesto and trade chicken for 1/2 cup chickpeas. Toss pesto, chickpeas, and quinoa with the garlic. Fill Romaine leaves evenly with mixture, top with diced tomato and a drizzle of lemon juice.

Comments
comments powered by Disqus