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Weight Loss Challenge Menus

by Allison Fenton January 25, 2019

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

  • Everything is fresh, minus lunches and dinners on Saturday and Sunday
  • All meals will be gluten and dairy-free
  • No ingredient substitutions




  • Allison Fenton
    Allison Fenton

    Author


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