My Weight Loss Meal Plan: Week of May 21

We are going away this summer, so I would like to get into a little better shape by then. Last week I pretty much reverted back to bad eating habits. We hosted a birthday party barbecue to celebrate our son’s third birthday, so I ate a lot of carbs and other junk. Then we ate leftovers on Monday. I purchased healthy food from Aldi and Shoprite and planned to do a meal prep on Saturday, but I procrastinated until Monday night, so I started this meal plan on Tuesday morning.

I noticed that many of my weight-conscious social media friends drink Premier Protein shakes mixed with coffee or espresso for a protein packed pick me up, so I decided to try it. I purchased a four pack of the Caramel flavor and mixed it with my coffee (My favorite is Chock Full O’Nuts Colombian Coffee.)on Monday morning and added some ice. It was actually pretty good. I only used half of one which is about 80 calories and 15 grams of protein. I plan on repeating this everyday with a piece of fruit on the side. So far this has been keeping me full until lunch.

I prepped five days worth of ground turkey chili (lunch), cheese sticks and fruit (snack) and turkey sausage with roasted vegetables (dinner). I realized after I prepared the sausage and vegetables that I forgot to roast the sweet potatoes. I plan to sprinkle some feta cheese on top of the sausage and veggies and drizzle balsamic glaze on them.

I am adding my meals and snacks to the MyFitnessPal app everyday to track my calories. My goal is to stay under 1500 calories each day. Sunday will always be my cheat day where I eat anything I want (in moderation of course).

  • One half of Caramel Premier Protein shake mixed with black coffee over ice (Approximately 90 calories)
  • Fruit (50-100 calories)
  • Turkey Chili with Cheese (Approximately 350 calories)
  • Cheese stick and fruit (Approximately 100-200 calories)
  • Turkey Sausage and Roasted Vegetables (Approximately 350 calories)
    This is still coming up a little low for my daily caloric intake (I don’t want to go too low.), so I will add an additional 300 or so calories.

Here are the recipes I made this week:

Ground Turkey Chili
Makes 5 servings

1 28 oz. crushed tomatoes, canned
1 6 oz. can tomato paste
1 19 oz. package ground turkey
1 16 oz. can kidney beans
1 cup water
2 tablespoons olive oil
Half a large onion, chopped
3 cloves garlic, minced
1 sweet pepper, chopped
4 tablespoons of chili powder
1 teaspoon garlic powder
1 teaspoon onion powder
1 teaspoon crushed red pepper flakes
1/4 teaspoon cayenne pepper
1 teaspoon dried oregano
2 teaspoons paprika
2 tablespoons ground cumin
3 teaspoons sea salt
4 teaspoons black pepper
Shredded cheese (2 tablespoons)
Chopped scallions


  1. Pour olive oil into pan and turn on medium high heat.
  2. Saute onions and garlic for about a minute or until browned.
  3. Add ground turkey and cook until browned.
  4. Add beans, tomato and tomato paste.
  5. Let cook for about five minutes and then add seasonings.
  6. Let simmer on low for an additional 10 minutes.
  7. Sprinkle chopped scallions and shredded cheese on top.
  8. Divide into containers (if meal prepping) and reheat in microwave.

Turkey Sausage and Roasted Vegetables
Makes 5 servings
1 – 1.5 lb. package turkey sausage, sliced
2 crowns broccoli, chopped
2 zucchinis, cut into 1 inch pieces
Half a quart of cherry tomatoes, halved
Half a red onion, cut into 1 inch pieces
2 tablespoons Olive oil
Italian seasoning
Garlic powder
Balsamic glaze
Feta cheese


  1. Preheat oven to 400 degrees.
  2. Chop vegetables and sausage and place on cookie sheet.
  3. Drizzle olive oil and sprinkle seasonings on sausage and vegetables.
  4. Place in oven for 25 minutes or until browned.
  5. Remove from oven and cool.
  6. Divide into multiple containers or one big container.
  7. Reheat in microwave when ready to eat.
  8. Drizzle balsamic glaze and sprinkle feta on top.
  9. Enjoy!   

That’s it for now! Hopefully this plan will work. I am hoping to incorporate some type of exercise routine next. Let me know if you have any questions or comments!

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