5-Day Weight-Loss Meal Plan

Every recipe is straightforward, uses accessible ingredients, and is full of flavor, so eating healthy never feels like a chore. Whether you’re aiming to slim down, reset your eating habits, or simply get inspired with new dishes, this plan offers structure while leaving room for flexibility.

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* The plan is meant to be a flexible guide, not a strict rulebook. If you’re hungrier, eat more – if you’re less hungry, eat less.

* You can always add extra snacks between meals if the plan doesn’t feel like enough for you. Everything depends on your personal factors such as age, activity level, metabolism, lifestyle, and overall health.

* Most importantly, stay relaxed and never stressed, have fun, be creative in the kitchen, and don’t worry if you don’t follow it perfectly.

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Take a sneak peek at your week of delicious meals:

MONDAY

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• Spinach casserole
• Beef pastrami salad
• 1 cup cottage cheese + ½ cup blueberries
• Roasted salmon with smoky chickpeas & greens

TUESDAY

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• Apple cinnamon oatmeal
• Spicy chicken and veggies
• 1 cup grapes + 10 whole wheat pretzel twists
• Trout filet + 1 cup brown rice + 1 cup steamed green beans + small garden salad

WEDNESDAY

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• Eggs in bell pepper 
• Tuna wrap
• 1 cup fresh raspberries + 1 tbsp hemp hearts or 1 cup caulijlower + 2 tbsp ranch dressing
• Rroasted white meat chicken + 1 cup roasted potatoes + 1 cup roasted Brussels sprouts

THURSDAY

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• Two hard-boiled egg 1 cup of plain yoghurt with berries
• Lentil and cucumber salad
• Spicy tortilla chips
• Shrimp bowl

FRIDAY

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• Plain yogurt + one banana + 2 hard-boiled egg
• Turkey sandwich with whole-grain bread and honey-mustard dressing
• Leftovers spicy tortilla chips
• Stuffed zucchini with chickpeas

Day 1

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Breakfast:

Spinach casserole

Approximate per serving: Calories: 590 kcal | Protein: 30 g | Carbs: 36 g | Fiber: 3 g | Fat: 34 g

Find the full recipe in Chapter Breakfast in the main Cookbook – Cook it Yourself

Lunch:

Beef pastrami salad 

Approximate per serving: Calories: 380 kcal | Protein: 30 g | Carbs: 15 g | Fiber: 4 g | Fat: 22 g

For a Beef Pastrami Salad, combine 4 ounces (113 g) of thinly sliced beef pastrami with 2 cups (60 g) of mixed salad greens, ½ cucumber (about 50 g) sliced, ½ red onion (about 50 g) thinly sliced, ½ bell pepper (about 50 g) sliced, ¼ cup (40 g) cherry tomatoes halved, and ¼ cup (40 g) pickles sliced. Optional: add ¼ cup (30 g) shredded mozzarella or cheddar cheese. For the dressing, whisk together 1 tablespoon (15 ml) olive oil, 1 tablespoon (15 ml) apple cider vinegar or balsamic vinegar, 1 teaspoon (5 g) mustard, salt, and pepper to taste. Drizzle the dressing over the salad, toss gently, and garnish with fresh herbs like parsley or dill.

Snack:

1 cup cottage cheese + ½ cup blueberries

Approximate per serving: Calories: 180 kcal | Protein: 21 g | Carbs: 15 g | Fiber: 3 g | Fat: 4 g

Serve 1 cup (225g) of low-fat cottage cheese in a bowl and top it with ½ cup (75g) of fresh blueberries.

Dinner:

Roasted salmon with smoky chickpeas & greens

Approximate per serving: Calories: 695 kcal | Protein: 33 g | Carbs: 59 g | Fiber: 11 g | Fat: 38 g

Roast 150g of salmon fillet with a drizzle of 1 teaspoon (5ml) olive oil, salt, and black pepper at 200°C until cooked through, about 12-15 minutes. Meanwhile, in a pan, heat 1 teaspoon (5ml) olive oil and saute ½ cup (80g) canned chickpeas (drained and rinsed) with ½ teaspoon smoked paprika and a pinch of salt for 5 minutes. Serue the salmon over a bed of 1 cup (30g) mixed greens, topped with the smoky chickpeas.

Day 2

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Breakfast:

Apple cinnamon oatmeal

Approximate per serving: Calories: 328 kcal | Protein: 8 g | Carbs: 55 g | Fiber: 9 g | Fat: 16 g

Rolled oats with 1 cup (240ml) water or milk over medium heat until soft and creamy. Stir in ½ apple (75g), chopped, and 1 teaspoon (2g) cinnamon, allowing the flavors to meld for a couple of minutes. Top with a handful (15g) of chopped walnuts and drizzle with 1 tablespoon (15ml) maple syrup if desired

Lunch:

Spicy chicken and veggies

Approximate per serving: Calories: 452 kcal | Protein: 51 g | Carbs: 23 g | Fiber: 8 g | Fat: 20 g

Find the full recipe of the chicken in the Exclusive Recipes section! Spicy Pan-Seared Chicken

While the spicy chicken is cooking in the pan, you can prepare a delicious mix of roasted vegetables in the oven. To remove the bitterness from the aubergine, slice ¼ small aubergine (80g) into bite-sized pieces, sprinkle with a little salt, and let it sit for about 10-15 minutes. Then, rinse it under cold water and pat dry with a paper towel. Preheat the oven to 200°C and line a baking sheet with parchment paper. Slice ½ small zucchini (100g), ½ red bell pepper (75g), and 3 button mushrooms (50g) into bite­-sized pieces. Toss all the vegetables with 1 teaspoon (5ml) olive oil, ½ teaspoon dried oregano, ¼ teaspoon smoked paprika, salt, and black pepper to taste. Spread them in a single layer on the baking sheet and roast for 15-18 minutes, stirring halfway, until tender and slightly caramelized. Serve warm alongside the spicy chicken

Snack:

1 cup grapes + 10 whole wheat pretzel twists

Approximate per serving: Calories: 224 kcal | Protein: 4 g | Carbs: 21 g | Fiber: 3 g | Fat: 1 g

1 cup (150g) of fresh grapes and 10 whole wheat pretzel twists (30g). The natural sweetness of the grapes pairs perfectly with the crunchy, salty pretzels, making for a delicious combination of flavors and textures.

Dinner:

Trout filet + 1 cup brown rice + 1 cup steamed green beans + small garden salad with dressing

Approximate per serving: Calories: 604 kcal | Protein: 31 g | Carbs: 65 g | Fiber: 9 g | Fat: 27 g

Start by preparing the sauce first. In a small saucepan, melt 1 tablespoon (14g) of butter over medium heat. Add 2 cloves of minced garlic and saute for 1-2 minutes until fragrant. Stir in 1 tablespoon (15g) of lemon juice and 1 teaspoon (5g) of fresh herbs like parsley or thyme. Let the sauce simmer for an additional 1-2 minutes, then remove it from the heat and set aside. Next, season one trout fillet (150g) with salt and pepper. Heat 1 tablespoon (15g) of olive oil in a large skillet over medium heat. Cook the traut for 3-4 minutes per side until golden brown and it flakes easily with a fork. Once the traut is cooked, pour the prepared garlic butter sauce over the fish and allow it to simmer in the sauce for 1 more minute to fully absorb the flavors. Serve the traut with 1 cup (195g) cooked brown rice, 1 cup (150g) steamed green beans, and a small garden salad with dressing of your choice!

Day 3

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Breakfast:

Eggs in bell pepper 

Approximate per serving: Calories: 490 kcal | Protein: 20 g | Carbs: 45 g | Fiber: 17 g | Fat: 36 g

Start by preparing the avocado salsa. In a medium bowl, combine ½ cup diced red onion, 1 jalapefio pepper minced, 2 tomatoes (seeded and diced), 1 avocado (diced), ½ cup chopped fresh cilantro, and juice of 1 lime. Season the mixture with ¾ teaspoon salt and set it aside. 

Next, slice the tops and bottoms off of 2 bell peppers (any color), then finely dice them. Remove the seeds and membranes from the peppers and slice each one into four 1/2-inch-thick rings. Heat 1 teaspoon olive oil in a large nonstick skillet over medium heat, then add 4 bell pepper rings to the pan. Crack one large egg into each pepper ring and season with 1/8 teaspoon salt and ¼ teaspoon ground pepper. Cook for 2-3 minutes, or until the whites are mostly set but the yolks are still runny. Gently flip the eggs and cook for an additional 1-2 minutes, depending on your preferred yolk consistency.

Transfer the eggs to serving plates and repeat with the remaining pepper rings and eggs. Serve the eggs with the avocado salsa and garnish with extra cilantro for added flavor.

Lunch:

Tuna wrap (whole wheat tortilla, ½ can tuna, 1 tbsp mayo, lettuce, tomato, ½ sliced avocado)

Approximate per serving: Calories: 402 kcal | Protein: 29 g | Carbs: 32 g | Fiber: 10 g | Fat: 17 g

For a delicious and healthy tuna wrap, start by draining ½ can of tuna and placing it in a small bowl. Add 1 tablespoon light mayonnaise (or plain yogurt for a lighter alternative) and mix well. Lay a whole wheat tortilla flat on a clean surface, then evenly spread the tuna mixture across the center. Top with lettuce, sliced tomato, and ½ sliced avocado. Roll up the tortilla tightly, folding in the sides as you go to secure the filling.

Snack:

1 cup fresh raspberries + 1 tbsp hemp hearts or 1 cup caulijlower + 2 tbsp ranch dressing 

Approximate per serving: Calories: 230 kcal | Protein: 12 g | Carbs: 12 g | Fiber: 3 g | Fat: 14 g

Combine 1 cup fresh raspberries with 1 tablespoon hemp hearts for a nutrient-packed, slightly crunchy treat. Alternatively, for a savory snack, enjoy 1 cup cauliflower florets with 2 tablespoons ranch dressing for dipping.

For a homemade ranch dressing to pair with the cauliflower, combine ½  cup plain yogurt (or low-fat yogurt for a lighter version), 1 tablespoon olive oil, 1 teaspoon lemon juice, 1 teaspoon mustard, ¼  teaspoon garlic powder, ¼  teaspoon onion powder, ¼  teaspoon dried dill, ¼   teaspoon dried parsley, and a pinch of salt. Mix well until smooth, then adjust seasoning to taste. Serve with 1 cup cauliflower florets.

Dinner:

Rroasted white meat chicken + 1 cup roasted potatoes + 1 cup roasted Brussels sprouts

Approximate per serving: Calories: 398 kcal | Protein: 34 g | Carbs: 38 g | Fiber: 7 g | Fat: 19 g

For the chicken, season 1 chicken breast (about 140-170 grams) with olive oil (1 tsp), salt, pepper, and your choice of spices (such as garlic powder, thyme, or paprika). Place the chicken on a baking sheet lined with parchment paper. For the potatoes, cut 1 medium potato into small cubes (about 1 cup), drizzle with 1 tsp olive oil, season with salt, pepper, and herbs (rosemary or thyme works well), and spread them out on the baking sheet next to the chicken. For the Brussels sprouts, trim the ends and halve 1 cup Brussels sprouts. Drizzle with 1 tsp olive oil, season with salt and pepper, and add them to the baking sheet as well. Roast everything in the oven for about 25-30 minutes, or until the chicken is cooked through and the potatoes and Brussels sprouts are golden and tender.

Day 4

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Breakfast:

Two hard-boiled egg 1 cup of plain yoghurt with berries

Approximate per serving: Calories: 315 kcal | Protein: 26 g | Carbs: 23 g | Fiber: 2 g | Fat: 14 g

You can make this simple meal by pairing 2 hard-boiled eggs (approximately 100 grams) with 1 cup of plain yogurt (approximately 240 grams) topped with berries (about ½  cup or 75 grams of mixed berries like strawberries, blueberries, or raspberries).

Lunch:

Lentil and cucumber salad

Approximate per serving: Calories: 431 kcal | Protein: 17 g | Carbs: 27 g | Fiber: 10 g | Fat: 29 g

Find the full recipe in the Exclusive Recipes section! Lentil and Cucumber Salad

Snack:

Crispy tortilla chips

Approx per 30 g serving, about a handful: Calories: ~140 | Carbs: 15 g | Protein: 4 g | Fat: 7 g | Fiber: 2 g

Find the full recipe in the Exclusive Recipes section! Crispy Tortilla Chips

Dinner:

Shrimp bowl 

Approximate per serving: Calories: 483 kcal | Protein: 30 g | Carbs: 40 g | Fiber: 8 g | Fat: 24 g

You’ll need 12 medium-sized shrimp (approximately 150 grams), peeled and deveined, ½  cup cooked quinoa (approximately 90 grams), ½  cup diced cucumber (approximately 70 grams), ½  cup cherry tomatoes, halved (approximately 75 grams), ¼  cup avocado, diced (approximately 40 grams), ¼  cup sweet corn (approximately 40 grams), ¼  cup diced jalapeno (approximately 30 grams), 1 tablespoon olive oil (for cooking the shrimp), 1 tablespoon fresh lime juice (about ½  lime), 1/2 teaspoon smoked paprika, ¼  teaspoon cumin, ¼  teaspoon chili powder, ¼  teaspoon garlic powder, 1/4 teaspoon cayenne pepper (optional, for heat), salt and black pepper to taste, and fresh cilantro, chopped (for garnish). 

In a small bowl, combine the smoked paprika, cumin, chili powder, garlic powder, cayenne pepper, salt, and pepper. Toss the shrimp in this spiee mixture along with olive oil and lime juice to coat evenly. Heat a skillet over medium heat, then add the shrimp and cook for about 2-3 minutes per side or until they turn pink and opaque. While the shrimp cooks, assemble the bowl by layering the cooked quinoa, cucumber, cherry tomatoes, avocado, sweet corn, and diced jalapeno. Once the shrimp is cooked, top the bowl with the shrimp and garnish with fresh cilantro.

Day 5

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Breakfast:

Plain yogurt + one banana + 2 hard-boiled egg

Approximate per serving: Calories: 306 kcal | Protein: 19 g | Carbs: 39 g | Fiber: 3 g | Fat: 10 g

Combine 1 ½  cup low-fat plain yogurt (or skyr) (approximately 300 grams) with 1 banana (not ripe), sliced (approximately 100 grams), and 2 hard-boiled eggs (approximately 100 grams). The creamy yogurt provides a great source of protein and probiotics, while the banana adds natural sweetness and fiber. The hard­ boiled egg boosts your protein intake, making this combination perfect for a filling and balanced start to the day.I love this kind of breakfast because it’s fast to make and includes simple ingredients-nothing special, but healthy.

Lunch:

Turkey sandwich with whole-grain bread and honey-mustard dressing 

Approximate per serving: Calories: 650 kcal | Protein: 51 g | Carbs: 55 g | Fiber: 13 g | Fat: 42 g

For this turkey sandwich, start with 170 grams (6 ounces) of turkey breast meat, and layer it onto two slices of whole wheat bread (about 60 grams each). Add a large tomato slice (about 1/2 cup or 75 grams), a few leaves of green lettuce (roughly ½  cup or 15 grams), and ¼  avocado (about 40 grams), sliced. Spread 2 teaspoons (10 grams) of honey-mustard dressing on the bread, and assemble the sandwich.

To make honey mustard dressing, combine 3 tablespoons (45 grams) of  mustard, 2 tablespoons (30 grams) of honey, and 1 tablespoon (15 grams) of apple cider vinegar in a bowl. Add ¼  teaspoon of salt and ¼  teaspoon of black pepper. Whisk everything together until smooth.

Gradually add 2 tablespoons (30 ml) of olive oil, whisking constantly to emulsify the dressing. Taste and adjust the sweetness or tanginess by adding more honey or vinegar, depending on your preference.

Snack:

Crispy tortilla chips (leftovers)

Approx per 30 g serving, about a handful: Calories: ~140 | Carbs: 15 g | Protein: 4 g | Fat: 7 g | Fiber: 2 g

Find the full recipe of the tortilla chips in the Exclusive Recipes section! Crispy Tortilla Chips

Dinner:

Stuffed Zucchini with Chickpeas

Approximate per serving: Calories: 380 kcal | Protein: 13 g | Carbs: 44 g | Fiber: 11 g | Fat: 16 g

Start by cutting 2 medium zucchinis in half lengthwise, scooping out the centers to form boats, and setting the flesh aside. Place the zucchini halves on a parchment-lined tray and bake at 200°C (390°F) for 15 minutes. Meanwhile, heat 2 tablespoons of oil in a pan and sauté ½ finely chopped onion until soft, then add ½ diced red bell pepper and cook for a couple of minutes. Squeeze out the moisture from the reserved zucchini flesh, chop it finely, and add it to the pan along with 1 minced garlic clove, ½ teaspoon paprika, ¼ teaspoon cumin, salt, and black pepper.

Stir in 200 g drained chickpeas and cook briefly, then add 35 g tomato purée, ½ teaspoon vinegar, ½ tablespoon Worcestershire sauce, and ½ teaspoon sugar. Let it simmer for a few minutes, then mix in ¼ bunch chopped fresh parsley. Fill the prebaked zucchini halves with the mixture, return them to the oven, and bake for another 20 minutes until tender and flavorful.