Weight Loss Challenge Menus
Week 1
Breakfast
Day 1 - Oatmeal Bowl
Day 2 - Oatmeal Bowl
Day 3 - Oatmeal Bowl
Day 4 - Chia Bowl
Day 5 - Chia Bowl
Day 6 - Smoothie
Day 7 - Smoothie
Lunch
Day 1 - Turmeric chicken on a lentil, radish, and spinach salad
Day 2 - Flaked salmon on Nicoise salad
Day 3 - Garlic chicken on a Greek kale salad
Day 4 - Spiced chicken macro bowl
Day 5 - Cumin chicken on a quinoa tabbouleh salad
Day 6 (frozen) - Rosemary chicken with kale, beets, and tomato salsa
Day 7 (frozen) - Chicken and vegetable chili
Dinner
Day 1 - Roasted lemon chicken with sweet potato, broccoli, and quinoa
Day 2 - Za’atar spiced chicken quinoa bowl
Day 3 - Chili lime chicken bowl on cilantro brown rice
Day 4 - Asian marinated pork loin with brown lentils, beets, and orange glazed carrots
Day 5 - Baked haddock with pesto, garlic broccoli, and red lentils
Day 6 (frozen) - Chicken and root vegetable stew
Day 7 (frozen) - Za’atar salmon with brown rice, green beans, and cauliflower
Week 2
Breakfast
Day 1 - Oatmeal Bowl
Day 2 - Oatmeal Bowl
Day 3 - Oatmeal Bowl
Day 4 - Chia Bowl
Day 5 - Chia Bowl
Day 6 - Breakfast Smoothie
Day 7 - Breakfast Smoothie
Lunch
Day 1 - Sesame chicken on crunchy Asian slaw
Day 2 - Seared salmon on a beet and arugula salad with balsamic dressing
Day 3 - Chopped chicken on a roasted broccoli and brown rice salad
Day 4 - Pepper crusted black bean fritters on a loaded mixed green salad
Day 5 - Pan seared salmon buddha bowl with green tahini dressing
Day 6 (frozen) - Garlic salmon stir fry
Day 7 (frozen) - Sesame chicken Thai quinoa bowl
Dinner
Day 1 - Honey and thyme pork with sweet potato mash, cumin carrots, and roasted broccoli
Day 2 - Chicken and spinach meatballs with stir-fry vegetables and brown rice
Day 3 - Lemon and garlic salmon on quinoa with roasted celeriac and green beans
Day 4 - Cajun chicken on a roasted vegetable quinoa bowl
Day 5 - Chicken and bean chili
Day 6 (frozen) - Tamari chicken stir-fry
Day 7 (frozen) - Turmeric chicken with roasted beets, carrots, and quinoa
Week 3
Breakfast
Day 1 - Egg cup with spinach and mushroom
Day 2 - Egg cup with spinach and mushroom
Day 3 - Egg cup with spinach and mushroom
Day 4 - Yogurt & granola
Day 5 - Yogurt & granola
Day 6 - Breakfast smoothie
Day 7 - Breakfast smoothie
Lunch
Day 1 - Mediterranean chickpea stew
Day 2 - Shrimp spring roll salad with peanut dressing
Day 3 - Cajun chicken brown rice burrito bowl
Day 4 - Greek kale salad
Day 5 - Turmeric chicken on a radish and lentil salad
Day 6 (frozen) - Rosemary chicken with kale, beets, and tomato salsa
Day 7 (frozen) - Three bean chili
Dinner
Day 1 - Spicy Jamaican chicken with green beans
Day 2 - Cumin chicken with sesame roasted kale and sweet potato
Day 3 - Herb crusted pork tenderloin, brown rice, and roasted broccoli & cauliflower
Day 4 - Garlic salmon brown rice bowl
Day 5 - Oregano chicken stir-fry
Day 6 (frozen) - Lemon chicken with sweet potato, green beans, and broccoli
Day 7 (frozen) - Roasted pork stir-fry
Week 4
Breakfast
Day 1 - Egg cup with spinach and mushroom
Day 2 - Egg cup with spinach and mushroom
Day 3 - Egg cup with spinach and mushroom
Day 4 - Yogurt & granola
Day 5 - Yogurt & granola
Day 6 - Breakfast smoothie
Day 7 - Breakfast smoothie
Lunch
Day 1 - Kale and brown rice salad with honey mustard vinaigrette and flaked salmon
Day 2 - Carrot, orange, and almond salad with Asian vinaigrette and sesame chicken
Day 3 - Spiced chicken macro bowl
Day 4 - Loaded mixed green salad with roasted chickpeas
Day 5 - Beet, lentil, and blackberry salad with za'atar spiced chicken and balsamic vinaigrette
Day 6 (frozen) - Chicken and broccoli stir-fry
Day 7 (frozen) - Chickpea stew
Dinner
Day 1 - Orange and ginger chicken stir-fry
Day 2 - Herb and garlic pork with sweet potato, broccoli, and tomato salsa
Day 3 - Pepper crusted chicken, brown rice pilaf, roasted brussels sprouts and cauliflower
Day 4 - Chicken and root vegetable stew
Day 5 - Garlic & dijon marinated salmon on a loaded sweet potato and quinoa bowl
Day 6 (frozen) - Garlic pork with sweet potato, quinoa, and broccoli
Day 7 (frozen) - Shrimp stir-fry
Week 5
Breakfast
This week we are intermittent fasting from Monday-Sunday! Your first meal of the day will be lunch at noon-hour. For more information and for hands-on help, please visit the 8 Week Challenge Facebook Group.
Lunch
Day 1 - Turmeric chicken on a lentil, radish, and spinach salad
Day 2 - Flaked salmon on Nicoise salad
Day 3 - Garlic chicken on a Greek kale salad
Day 4 - Spiced chicken macro bowl
Day 5 - Cumin chicken on a quinoa tabbouleh salad
Day 6 (frozen) - Rosemary chicken with kale, beets, and tomato salsa
Day 7 (frozen) - Chicken and vegetable chili
Dinner
Day 1 - Roasted lemon chicken with sweet potato, broccoli, and quinoa
Day 2 - Za’atar spiced chicken quinoa bowl
Day 3 - Chili lime chicken bowl on cilantro brown rice
Day 4 - Asian marinated pork loin with brown lentils, beets, and orange glazed carrots
Day 5 - Baked haddock with pesto, garlic broccoli, and red lentils
Day 6 (frozen) - Chicken and root vegetable stew
Day 7 (frozen) - Za’atar salmon with brown rice, green beans, and cauliflower
Week 6
Breakfast
This is the last week of intermittent fasting. Again, your first meal of the day will be lunch at noon-hour. For more information and for hands-on help, please visit the 8 Week Challenge Facebook Group.
Lunch
Day 1 - Sesame chicken on crunchy Asian slaw
Day 2 - Seared salmon on a beet and arugula salad with balsamic dressing
Day 3 - Chopped chicken on a roasted broccoli and brown rice salad
Day 4 - Pepper crusted black bean fritters on a loaded mixed green salad
Day 5 - Pan seared salmon buddha bowl with green tahini dressing
Day 6 (frozen) - Garlic salmon stir fry
Day 7 (frozen) - Sesame chicken Thai quinoa bowl
Dinner
Day 1 - Honey and thyme pork with sweet potato mash, cumin carrots, and roasted broccoli
Day 2 - Chicken and spinach meatballs with stir-fry vegetables and brown rice
Day 3 - Lemon and garlic salmon on quinoa with roasted celeriac and green beans
Day 4 - Cajun chicken on a roasted vegetable quinoa bowl
Day 5 - Chicken and bean chili
Day 6 (frozen) - Tamari chicken stir-fry
Day 7 (frozen) - Turmeric chicken with roasted beets, carrots, and quinoa
Week 7
Breakfast
Day 1 - Egg cup with spinach and mushroom
Day 2 - Chia bowl
Day 3 - Overnight oats
Day 4 - Egg muffin
Day 5 - Chia bowl
Day 6 - Overnight oats
Day 7 - Overnight oats
Lunch (keto)
Day 1 - Salmon, spinach, tomatoes, peppers
Day 2 - Chicken, kale, nuts & seeds
Day 3 - Chicken, spinach, broccoli, cauliflower, cherry tomatoes
Day 4 - Salmon, kale, berries, seeds
Day 5 - Chicken, avocado, broccoli, spinach
Day 6 (frozen) - Chicken, broccoli, cauliflower, kale
Day 7 (frozen) - Salmon stir fry
Dinner (keto)
Day 1 - Beef, broccoli, cauliflower
Day 2 - Salmon, green beans, salsa
Day 3 - Chicken, napa, kale
Day 4 - Pork, green beans, broccoli
Day 5 - Chicken, asparagus, cauliflower
Day 6 (frozen) - Beef stir fry
Day 7 (frozen) - Chicken, broccoli, onions
Notes from our Chef
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Allison Fenton
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