An Entire Week's Worth of Weight Loss Recipes. Done.


Tonight you have the night off.

No need to scan magazines, cookbooks, or Pinterest feeds looking for ideas on what you can cook next week.

We’ve created an entire menu of skinny recipes for you. And, we’ve even made up a shopping list of all you need.

We mean it. Spend tonight on you - curled up with your favorite book or catching up on the latest episode of your favorite TV show. Or if you’re thus inclined, ensure no dust is settling on the exercise equipment!

Understand these basics before you start cooking

  • This menu is designed to keep you out of the kitchen as much as possible. That means some days you’ll be using leftovers. You will also be using a crock pot (though you can choose to use the stovetop/oven -- just takes up more time).
  • If a crock pot is to be used overnight, I will note it in the menu and list the added prep time.
  • The menu and recipes provided are for two people, if your family has more family members, multiply accordingly. Because the menu depends on some leftovers, certain dishes will make more than seems necessary for 2 people.
  • You can spend less time in the kitchen if you chop certain items during the weekend and freeze/refrigerate prior to use.
  • This menu is for those in Stage 3 of eating the Full Plate way.

Cook these 21 meals for a healthy/slimming week

Monday - 1486 calories, 32g fiber 

  • Breakfast - 5 minutes
    Whole wheat english muffin topped with 2 tbsp peanut butter, 1 cup strawberries, 1 banana, and any other fruit.
  • Lunch - 15 minutes
    Avocado chickpea spread inside a whole wheat tortilla, topped with ¼ cup fresh spinach. Side of veggies and yogurt. Grapes for dessert.
  • Dinner - 40 minutes
    Garbanzo kale soup and a slice of crusty whole wheat bread.

*Put ingredients in crock pot on low for chili overnight - 5 minutes

Tuesday - 1466 calories, 37g fiber

  • Breakfast - 5 minutes
    Pomegranate muesli with 1 banana.
  • Lunch - 5 minutes
    Leftover garbanzo kale soup and salad - salad greens, chopped broccoli, cauliflower, carrots, olives, tomatoes, chopped walnuts, balsamic dressing.
  • Dinner - 30 minutes
    Chili baked potato: Bake 2 large potatoes, slice 1/2 avocado. Top potato with 1 cup chili and 1/4 avocado. Serve with sliced strawberries.

Wednesday - 1352 calories, 43g fiber

  • Breakfast - 5 minutes
    Avocado Toast - mash ¼ of avocado and spread on toasted english muffins. Sprinkle with garlic powder and salt. Sundried tomatoes optional. 1 sliced orange.
  • Lunch - 10 minutes
    Chili Burrito - chili, spinach, olives, avocado rolled in whole wheat tortilla. Serve with chips, salsa and guacamole. Slice up a pear for dessert.
  • Dinner - 30 minutes
    Whole-wheat broccoli garlic pastaParisian green beans.

*Put oatmeal in crockpot on low overnight - 10 minutes - blueberries optional.

Thursday - 1412 calories, 39g fiber

*Put lentils in crock pot on low overnight - 10 minutes

Friday - 1432 calories, 61g fiber

  • Breakfast - 10 minutes
    Strawberry Banana Baked Oatmeal Cup leftovers and fruit.
  • Lunch - 15 minutes
    Black bean quinoa inside whole wheat wrap covered with guacamole, cabbage salad, grapes for dessert.
  • Dinner - 45 minutes
    Lentil soup over baked potato, topped with salad mix, tomatoes, olives, avocado, optional shredded cheese. Bake 2 potatoes, then top with lentils and veggies.

Saturday - 1250 calories, 50g fiber

  • Breakfast - 45 minutes
    Egg White Skillet. Serve with an orange.
  • Lunch - 10 minutes
    Lentil cabbage pita pocket. Stuff pita ¾ way with lentils and 1/4th with cabbage salad. Serve with 1 cup zesty cabbage medley salad and 1 cup strawberries.
  • Dinner - 30 minutes
    Black bean soup. For weight loss replace the sour cream and cheese with veggies - cabbage, olives, tomatoes, and avocado. Serve with corn chips.

Sunday - 1230 calories, 38g fiber

Full Plate Living is a small-step approach with big health outcomes. It's provided as a free service of Ardmore Institute of Health.

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