You're in for a treat with our brand new healthy meal plan that includes breakfast, lunch, dinner...and snacks. If you're looking for the best weekly weight loss meal plan, look no further. All of our recipes use clean ingredients and embrace plant-based whole foods.
Weight Loss Meal Plan Recipes + Shopping List
I'm just transitioning out of our Seasonal Cleanse where I've lost 9 pounds (and gained a TON of energy). We gave up sugar, gluten, meat, dairy and caffeine for 21 days and reset our bodies with 100% plant-based whole foods. I plan to keep the momentum going and lose my "COVID 15", which is where this week's meal plan comes into play.
I created this 7-day meal plan with Rawk the Year, and made sure to include 15 tasty recipes that are light, energizing and nourishing. This includes snacks, breakfast, lunch, dinner and even dessert.
7-Day Healthy Meal Plan Serving Size
This meal plan is for one person. Each dinner makes two servings— the second serving is meant for lunch the next day. When you blend the smoothies, you can store the additional servings in the fridge with a lid so they're ready to go the next day. Each snack makes a few servings and you can pick which ones to make and enjoy.
I hope this Weight Loss Meal Plan helps you get the results you're looking for this holiday season! If you have other "meal plan" requests, leave a comment below and let me know! I'm excited to share more of them with you!
Simple Meal Plan to Lose Weight
All of our recipes are high in fiber, low in fat and packed with nutrients. This is the perfect combination to be a weight loss meal plan if you stick with it.
This Weight Loss Meal Plan is for those trying to quit sugar, gluten, meat, or dairy. Removing these common inflammatories from you diet can enhance weight loss results, improve skin conditions, energy levels and overall health. The power of food is real! Experience it with me!
Here's the recipes I've included in the Weight Loss Meal Plan:
Monday
- Breakfast: Spa Cleanser Smoothie
- Lunch: Veggie Bowl w/ Brussels Sprouts
- Dinner: Carrot Ginger Soup
Tuesday
- Breakfast: Spa Cleanser Smoothie
- Lunch: Carrot Ginger Soup
- Dinner: Veggie Stir Fry
Wednesday
- Breakfast: Spa Cleanser Smoothie
- Lunch: Veggie Stir Fry
- Dinner: Famous Loaded Sweet Potato
Thursday
- Breakfast: Cilantro Detox Smoothie
- Lunch: Famous Loaded Sweet Potato
- Dinner: Thai Lettuce Wraps
Friday
- Breakfast: Cilantro Detox Smoothie
- Lunch: Thai Lettuce Wraps
- Dinner: Austinite Tacos
Saturday
- Breakfast: Avocado Smoothie
- Lunch: Austinite Tacos
- Dinner: Comfort Soup
Sunday
- Breakfast: Avocado Smoothie
- Lunch: Comfort Soup
- Dinner: Veggie Bowl w/ Brussels Sprouts
This is really a free weight loss meal plan!?
Yep! It sure is! I want to get your toes wet on what meal planning with Simple Green Smoothies is all about. We truly have the best meal planner out there — you'll begin to see what I mean when you access your first meal plan right here.
Hopefully you enjoy it and want to upgrade to Rawk the Year, where you get more robust weekly meal plans AND can customize, add more recipes, adjust serving sizes and swap out recipes too.
Free 14-Day Trial to Rawk the Year Meal Planner
More Free Meal Plans
If you loved this easy meal plan, then try out another free plan for next week!
Peggy Davenport
which smoothie is best?
Simple Green Smoothies
We still love our 'Best Green Smoothie' recipe, which we affectionately call 'Beginner's Luck'.
Judith Trudeau
This is wonderful. I am looking forward to trying this out.
Madeline Theis
What a great tip, Will definitely try it out next time!
Valerie A Rodriguez
Dear Jen,
I am writing you because I want to encourage to keep sending the 7-day meal plans whenever you feel lead to! Please do not be discouraged by a small number of downloads! I saw it last week, and I meant to download right away, but life got crazy here in Daphne, AL - especially since Hurricane Zeta was on it's way so shortly after Sally. I always look forward to your emails, and I share them with a lot of friends! The way you organize your meal plans and 21-day Cleanses is really awesome. The detail you provide with the shopping list and the research you do on how the ingredients affect your body, mind and spirit is remarkable. I have all your cookbooks and they are a wealth of information. You have really stepped up your game in providing the new protein powders, the Simple Green Smoothie Meals Cookbook, and now the meal plans. I intend to sign up for the meal plans, but 2020 has brought on new expenses for us and adding another monthly expense to our budget is not doable right now. But don't lose hope! Keep sending those friendly emails that make us feel like we are sitting in the kitchen with you, and keep on encouraging all of us to take part in the journey towards a much improved lifestyle! The 7-day Meal plans are an excellent way to introduce a family to the Simple Green Smoothie Lifestyle - it just takes some of us a little longer to take on the whole package! Just know that you are making a difference and you definitely have a wonderful business model! You and your staff are all RAWKSTARS!
Sincerely,
Valerie Rodriguez
Daphne, Alabama
Jen Hansard
Valerie— you just made my day! Thanks for taking the time out of your day to share how much the cleanse and meals plans have helped you. I will keep doing more of these to help you stay on track while money is tight. I think you will love our Rawk the Year Meal planner when you're ready. 🙂
Sue
These recipes are yummy. I have enjoyed them during a 21 day cleanse a few years ago and this is a great excuse to try them again. Thanks for the reminder to eat more healthily. I have one comment on the comfort soup. This is delicious, but the kale looses its crispness if scattered on the soup. I prefer it on the side, crunchy and tasty. I adore the simplicity of the tamari almonds and of course the smoothies are delicious.
Jen Hansard
So glad you're enjoying them Sue. That's a great option for the kale croutons if you like the crunch. Appreciate you taking the time to share what you liked about this. Looking forward to sharing another one soon!
Dawn
I just love getting the meal plans. Please keep them coming.
Jen Hansard
Thanks Dawn! Glad you find the meal plans helpful. 🙂
Tash
This is great! Thanks for sharing. Definitely helps to keep on track if there’s a meal plan and you’ve done all the work for us!
Jen Hansard
Super good to know! Thanks Tash for sharing and letting me know it is helping you...just like it is me. We got this!
Sloane Grey
Thanks for sharing this meal plan! We weren’t able to do the 21 day cleanse (hopefully in the spring), so this is a great jump start along with the helpful meal plan in your cookbook!
Thanks!
SGrey
Simple Green Smoothies
Awesome, Sloane! We look forward to you joining us for the spring cleanse!
Anita
I like the meal plan. I don't really have to think of what "to cook" or plan to eat. What I think is really cool is the shopping list.
Jen Hansard
The shopping list is my fav part— it saves me so much time (and also minimizes the waste!)
Sylvia Player
I'm so thankful you offered this! It's my 4th week of the 21 day cleanse! I'm loving it and grateful for your work to provide it!
Jen Hansard
Thanks Sylvia! You rawked the 21-day cleanse and I can't wait to see where all of this takes you. 🙂
BMM
Can't wait to use this plan next week! Thank you for sharing this. I've been in a cooking rut and this will help get me out of it!
Simple Green Smoothies
It will def help you get out of that rut! 🙂
janice
This is great Thank you very much for your generosity and defenetly I will try it
Jen Hansard
You are very welcome Janice. I hope you have enjoyed the recipes!
Sooz
This is so wonderful! Thank you for your generous heart and sharing your healthy habits & wisdom with all of us! Huzzah!
Jen Hansard
So glad to hear you've enjoyed this Sooz. I'll work on another one soon! xoxoxo
Erin
You would rope me in with those roasted Brussels sprouts in coconut sriracha!
Jen Hansard
You know it!!! I even shaved them really thin and cooked them in my cast iron and they were even more addictive... if possible. 🙂
Carolee Crider
Thanks, Jen. I was planning to transition from the cleanse using my favorites recipes from the past three weeks. You did it for me, and with a shipping list too!
Jen Hansard
Yeah! So glad it was just what you needed. I mean, it's what I needed to. We are not losing our momentum!!!!
Carla
Hi Jen,
The plan looks really yummy... I do have allergies to nuts and coconut. Do you have substitutions for those recipes?
Thanks,
Carla
Jen Hansard
Hey Carla— I don't have substitutes built into this meal plan here. Yet within Rawk the Year you can filter our recipes that contain nuts so you can focus on recipes that you can eat (and enjoy!).
Dani Mitchell
Awesome meal plan! Seriously, I'm in awe that this is free— thank you! There are so many recipes that I look forward to trying! When you say we should spend a few hours prepping, what exactly do you mean?
Jen Hansard
I like to make the snacks ahead of time so they're ready to go. So I'd bake the granola and warrior bars. I'd do my smoothie prep like this: https://simplegreensmoothies.com/make-ahead-smoothie-prep, and I'd try and chop the veggies so that they are measured and ready to cook when I get done with work.
Dani Mitchell
That makes total sense! Thanks for breaking it down like this. And I def want more of these— it would be cool to have a vegetarian meal plan and also a kid-friendly one too. That way I can cook for my entire family (and I hope you include Beginner's Luck Green Smoothie in there!). My kids are obsessed with that recipe.