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7 Day Printable Weight Loss Diet Plan for Menopause

Struggling to Lose Weight Over 40?

Are you finding it difficult to stay on top of your diet and exercise goals post menopause?

If so – you are not alone. [Read: 6 Things You Need to Know About Menopause]

 

 

Research shows that over 50% of women in menopause experience higher levels of body fat, a slower metabolism, and difficulty sticking to a diet plan. But it doesn’t imply that weight loss is impossible for you. [Read: How To Lose Weight During Menopause: Your 6-Step Guide]

In this diet plan, you will find out about a simple and effective 7-day weight loss diet plan tailored exclusively for women in menopause. We will break down what to eat, when to eat it, and how to maintain your weight loss in the long-term.

So, if you are ready to take control of your health and start feeling your best self again, read on!

Day 1
Download Diet Plan
Breakfast – Vegetable Omelet:

Ingredients:
– 2 eggs
– 1/4 cup spinach
– 1/4 cup diced bell peppers
– 1/4 cup sliced mushrooms
– Salt and pepper to taste

Instructions:
1. In a bowl, whisk the eggs and season with salt and pepper.
2. Heat a non-stick skillet over medium heat and spray with cooking spray.
3. Add the spinach, bell peppers, and mushrooms to the skillet, and sauté for a few minutes until slightly softened.
4. Pour the whisked eggs into the skillet, swirling it to evenly distribute the vegetables.
5. Cook the omelet for about 2-3 minutes or until the eggs are set.
6. Flip the omelet in half and cook for an additional minute.
7. Transfer to a plate and serve with a side of mixed berries.

Nutrition:
Calories: 280 | Protein: 20g | Carbohydrates: 12g | Fat: 16g | Fiber: 4g | Net Carbs: 8g

 

Snack – Almonds and Apple:

Ingredients:
– 1 small handful of almonds (about 1 ounce)
– 1 medium apple

Nutrition:
Calories: 190 | Protein: 5g | Carbohydrates: 18g | Fat: 14g | Fiber: 5g | Net Carbs: 13g

Lunch – Grilled Chicken Salad:

Ingredients:
– 4 oz grilled chicken breast
– 2 cups mixed greens
– 1/4 cup cherry tomatoes, halved
– 1/4 cup cucumber, sliced
– 1 tbsp olive oil
– 1 tbsp lemon juice
– Salt and pepper to taste

Instructions:
1. Season the chicken breast with salt and pepper, then grill it until cooked through.
2. Let the chicken breast cool, then slice it into thin strips.
3. In a bowl, combine the mixed greens, cherry tomatoes, and cucumber slices.
4. Drizzle the salad with olive oil and lemon juice.
5. Top the salad with the grilled chicken slices.
6. Add salt and pepper to taste.

Nutrition:
Calories: 320 | Protein: 30g | Carbohydrates: 9g | Fat: 18g | Fiber: 3g | Net Carbs: 6g

 

Snack – Carrot Sticks with Hummus:

Ingredients:
– 1 medium carrot
– 2 tbsp hummus

Nutrition:
Calories: 70 | Protein: 2g | Carbohydrates: 9g | Fat: 4g | Fiber: 3g | Net Carbs: 6g

 

Dinner – Baked Salmon with Steamed Broccoli and Quinoa:

Ingredients:
– 4 oz salmon fillet
– 1 cup broccoli florets
– 1/2 cup cooked quinoa
– 1 tsp olive oil
– 1 tsp lemon juice
– Salt and pepper to taste

Instructions:
1. Preheat the oven to 400°F (200°C).
2. Place the salmon fillet on a baking sheet lined with parchment paper.
3. Drizzle the salmon with olive oil and lemon juice.
4. Season with salt and pepper.
5. Bake the salmon for about 12-15 minutes or until cooked through.
6. While the salmon is baking, steam the broccoli florets until tender.
7. Serve the baked salmon with steamed broccoli and cooked quinoa.

Nutrition:
Calories: 410 | Protein: 30g | Carbohydrates: 24g | Fat: 20g | Fiber: 4g | Net Carbs: 20g

 

Evening Snack – Greek Yogurt with Granola and Strawberries:

Ingredients:
– 1/2 cup plain Greek yogurt
– 2 tbsp Low Carb Paleo Cocoa Nib Granola
– 1/4 cup sliced strawberries

Nutrition:
Calories: 180 | Protein: 14g | Carbohydrates: 16g | Fat: 5g | Fiber: 11g | Net Carbs: 5g

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7 Day Printable Weight Loss Diet Plan for Menopause
Day 2
Breakfast – Overnight Oats:

Ingredients:
– 1/2 cup rolled oats
– 1/2 cup unsweetened almond milk
– 1 tbsp chia seeds
– 1/4 cup diced peaches
– 1 tbsp honey or maple syrup (optional)

Instructions:
1. In a jar or container, combine the rolled oats, almond milk, and chia seeds.
2. Stir well, cover, and refrigerate overnight.
3. In the morning, add the diced peaches and sweeten with honey or maple syrup if desired.
4. Give it a good stir and enjoy your overnight oats.

Nutrition:
Calories: 300 | Protein: 9g | Carbohydrates: 46g | Fat: 9g | Fiber: 9g | Net Carbs: 35g

 

Snack – Celery with Peanut Butter:

Ingredients:
– 2 stalks of celery
– 2 tbsp natural peanut butter

Nutrition:
Calories: 170 | Protein: 6g | Carbohydrates: 9g | Fat: 14g | Fiber: 4g | Net Carbs: 5g

 

Lunch – Quinoa Salad with Avocado and Chickpeas:

Ingredients:
– 1 cup cooked quinoa
– 1/4 cup diced avocado
– 1/4 cup canned chickpeas, rinsed and drained
– 2 cups mixed greens
– 1 tbsp lemon juice
– 1 tsp olive oil
– Salt and pepper to taste

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Instructions:
1. In a bowl, combine the cooked quinoa, diced avocado, and chickpeas.
2. Add the mixed greens and drizzle with lemon juice and olive oil.
3. Season with salt and pepper.
4. Toss well to combine and enjoy your quinoa salad.

Nutrition:
Calories: 380 | Protein: 14g | Carbohydrates: 53g | Fat: 14g | Fiber: 13g | Net Carbs: 40g

7 Day Printable Weight Loss Diet Plan for Menopause

Snack – Cottage Cheese with Berries:

Ingredients:
– 1/2 cup low-fat cottage cheese
– 1/4 cup mixed berries (strawberries, blueberries, raspberries)

Nutrition:
Calories: 110 | Protein: 14g | Carbohydrates: 8g | Fat: 2g | Fiber: 2g | Net Carbs: 6g

 

Dinner – Grilled Chicken with Roasted Vegetables:

Ingredients:
– 4 oz grilled chicken breast
– 1 cup roasted vegetables (such as bell peppers, zucchini, and eggplant)
– 1 tbsp olive oil
– 1 tsp dried herbs (such as thyme or rosemary)
– Salt and pepper to taste

Instructions:
1. Season the chicken breast with salt, pepper, and dried herbs.
2. Grill the chicken until cooked through.
3. Meanwhile, preheat the oven to 400°F (200°C).
4. In a baking dish, toss the chopped vegetables with olive oil, salt, and pepper.
5. Roast the vegetables for about 20-25 minutes or until tender.
6. Serve the grilled chicken with roasted vegetables.

Nutrition:
Calories: 350 | Protein: 35g | Carbohydrates: 18g | Fat: 15g | Fiber: 6g | Net Carbs: 12g

 

Evening Snack – Dark Chocolate and Almonds:

Ingredients:
– 1 ounce dark chocolate (70% cocoa or higher)
– 1 small handful of almonds (about 1 ounce)

Nutrition:
Calories: 220 | Protein: 5g | Carbohydrates: 17g | Fat: 17g | Fiber: 4g | Net Carbs: 13g

 

Day 3
Breakfast – Green Smoothie:

Ingredients:
– 1 cup spinach
– 1/2 medium banana
– 1/2 cup unsweetened almond milk
– 1/4 cup Greek yogurt
– 1 tbsp almond butter
– 1/2 tsp honey or maple syrup (optional)

Instructions:
1. Place all the ingredients in a blender.
2. Blend until smooth and creamy.
3. Sweeten with honey or maple syrup if desired.
4. Pour into a glass and enjoy your green smoothie.

Nutrition:
Calories: 210 | Protein: 10g | Carbohydrates: 21g | Fat: 10g | Fiber: 4g | Net Carbs: 17g

 

Snack – Rice Cakes with Hummus:

Ingredients:
– 2 rice cakes
– 2 tbsp hummus

Instructions:
1. Spread hummus evenly on the rice cakes.
2. Enjoy the rice cakes with hummus as a snack.

Nutrition:
Calories: 140 | Protein: 4g | Carbohydrates: 20g | Fat: 5g | Fiber: 3g | Net Carbs: 17g

 

Lunch – Turkey Wrap:

Ingredients:
– 4 oz turkey breast slices
– 1 whole wheat tortilla
– 1/4 cup sliced cucumber
– 1/4 cup sliced tomatoes
– 1/4 cup shredded lettuce
– 1 tbsp Greek yogurt dressing (low-fat)

Instructions:
1. Lay the whole wheat tortilla flat on a clean surface.
2. Spread Greek yogurt dressing on the tortilla.
3. Layer turkey breast slices, cucumber, tomatoes, and lettuce on top.
4. Roll up the tortilla tightly, tucking in the ingredients.
5. Cut the wrap in half and serve.

Nutrition:
Calories: 290 | Protein: 30g | Carbohydrates: 25g | Fat: 7g | Fiber: 5g | Net Carbs: 20g

 

Snack – Apple Slices with Peanut Butter:

Ingredients:
– 1 medium apple
– 2 tbsp natural peanut butter

Nutrition:
Calories: 230 | Protein: 6g | Carbohydrates: 27g | Fat: 13g | Fiber: 6g | Net Carbs: 21g

 

Dinner – Baked Cod with Quinoa and Roasted Asparagus:

Ingredients:
– 4 oz cod fillet
– 1/2 cup cooked quinoa
– 1 cup roasted asparagus
– 1 tsp olive oil
– 1/2 tsp lemon juice
– Salt and pepper to taste

Instructions:
1. Preheat the oven to 400°F (200°C).
2. Place the cod fillet on a baking sheet lined with parchment paper.
3. Drizzle the cod with olive oil and lemon juice.
4. Season with salt and pepper.
5. Bake the cod for about 12-15 minutes or until cooked through.
6. While the cod is baking, roast asparagus spears in the oven for about 10-12 minutes with olive oil, salt, and pepper.
7. Serve the baked cod with cooked quinoa and roasted asparagus.

Nutrition:
Calories: 350 | Protein: 35g | Carbohydrates: 25g | Fat: 9g | Fiber: 6g | Net Carbs: 19g

Evening Snack – Greek Yogurt with Berries and Walnuts:

Ingredients:
– 1/2 cup plain Greek yogurt
– 1/4 cup mixed berries (such as blueberries, raspberries, strawberries)
– 1 tbsp chopped walnuts

Instructions:
1. In a bowl, scoop the Greek yogurt.
2. Top it with mixed berries and chopped walnuts.
3. Enjoy the Greek yogurt with berries and walnuts as an evening snack.

Nutrition:
Calories: 190 | Protein: 15g | Carbohydrates: 15g | Fat: 9g | Fiber: 3g | Net Carbs: 12g


Day 4
Download Diet Plan
Breakfast – Veggie Scrambled Eggs:

Ingredients:
– 2 eggs
– 1/4 cup diced bell peppers
– 1/4 cup diced zucchini
– 1/4 cup diced onions
– 1 tbsp olive oil
– Salt and pepper to taste

Instructions:
1. Heat olive oil in a non-stick skillet over medium heat.
2. Add diced bell peppers, zucchini, and onions to the skillet. Sauté until vegetables are tender.
3. In a separate bowl, whisk the eggs with salt and pepper.
4. Push the vegetables to one side of the skillet and pour the whisked eggs into the other side.
5. Scramble the eggs until cooked through.
6. Mix the scrambled eggs with the sautéed vegetables.
7. Transfer to a plate and serve.

Nutrition:
Calories: 240 | Protein: 12g | Carbohydrates: 7g | Fat: 19g | Fiber: 2g | Net Carbs: 5g

 

Snack – Cucumber and Cottage Cheese:

Ingredients:
– 1 small cucumber
– 1/2 cup low-fat cottage cheese

Nutrition:
Calories: 100 | Protein: 12g | Carbohydrates: 8g | Fat: 2g | Fiber: 1g | Net Carbs: 7g

 

Lunch – Chicken and Avocado Salad:

Ingredients:
– 4 oz grilled chicken breast
– 1 cup mixed salad greens
– 1/4 cup cherry tomatoes, halved
– 1/4 cup diced cucumber
– 1/4 avocado, sliced
– 1 tbsp olive oil
– 1 tbsp lemon juice
– Salt and pepper to taste

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Instructions:
1. Slice the grilled chicken breast into thin strips.
2. In a bowl, combine the mixed salad greens, cherry tomatoes, cucumber, and avocado slices.
3. Drizzle olive oil and lemon juice over the salad.
4. Add salt and pepper to taste.
5. Top the salad with grilled chicken strips.
6. Toss well to combine.

Nutrition:
Calories: 300 | Protein: 28g | Carbohydrates: 6g | Fat: 19g | Fiber: 3g | Net Carbs: 3g

 

Snack – Hard-Boiled Egg and Almonds:

Ingredients:
– 1 hard-boiled egg
– 1 small handful of almonds (about 1 ounce)

Nutrition:
Calories: 190 | Protein: 10g | Carbohydrates: 6g | Fat: 15g | Fiber: 3g | Net Carbs: 3g

7 Day Printable Weight Loss Diet Plan for Menopause

Dinner – Baked Salmon with Cauliflower Rice:

Ingredients:
– 4 oz salmon fillet
– 1 cup cauliflower rice
– 1 tsp olive oil
– 1/2 tsp lemon juice
– Salt and pepper to taste

Instructions:
1. Preheat the oven to 400°F (200°C).
2. Place the salmon fillet on a baking sheet lined with parchment paper.
3. Drizzle olive oil and lemon juice over the salmon.
4. Season with salt and pepper.
5. Bake the salmon for about 12-15 minutes or until cooked through.
6. While the salmon is baking, sauté the cauliflower rice in a pan with olive oil until tender.
7. Serve the baked salmon with cauliflower rice.

Nutrition:
Calories: 300 | Protein: 25g | Carbohydrates: 8g | Fat: 18g | Fiber: 3g | Net Carbs: 5g

 

Evening Snack – Celery with Cream Cheese:

Ingredients:
– 2 stalks of celery
– 2 tbsp cream cheese

Nutrition:
Calories: 120 | Protein: 2g | Carbohydrates: 4g | Fat: 10g | Fiber: 1g | Net Carbs: 3g

 

Day 5
Breakfast – Spinach and Mushroom Omelette:

Ingredients:
– 2 eggs
– 1/4 cup spinach leaves, chopped
– 1/4 cup sliced mushrooms
– 1/4 cup diced onions
– 1 tsp olive oil
– Salt and pepper to taste

Instructions:
1. Heat olive oil in a non-stick skillet over medium heat.
2. Add diced onions and sliced mushrooms to the skillet. Sauté until vegetables are tender.
3. In a separate bowl, whisk the eggs with salt and pepper.
4. Pour the whisked eggs into the skillet over the sautéed vegetables.
5. Sprinkle chopped spinach leaves evenly over the eggs.
6. Cook until the bottom is set, then carefully flip the omelette to cook the other side.
7. Once cooked through, transfer the omelette to a plate and serve.

Nutrition:
Calories: 220 | Protein: 14g | Carbohydrates: 5g | Fat: 16g | Fiber: 1g | Net Carbs: 4g

 

Snack – Cherry Tomato and Mozzarella Skewers:

Ingredients:
– 1 cup cherry tomatoes
– 2 oz mozzarella cheese, cubed
– Fresh basil leaves
– Balsamic glaze (optional)

Instructions:
1. Thread a cherry tomato onto a skewer, followed by a cube of mozzarella cheese and a basil leaf.
2. Repeat the process with the remaining ingredients.
3. Drizzle with balsamic glaze if desired.
4. Enjoy the cherry tomato and mozzarella skewers as a snack.

Nutrition:
Calories: 160 | Protein: 8g | Carbohydrates: 4g | Fat: 12g | Fiber: 1g | Net Carbs: 3g

 

Lunch – Greek Salad:

Ingredients:
– 1 cup mixed salad greens
– 1/4 cup sliced cucumbers
– 1/4 cup cherry tomatoes, halved
– 1/4 cup sliced red onions
– 1/4 cup sliced Kalamata olives
– 1 oz feta cheese, crumbled
– 1 tbsp olive oil
– 1/2 tbsp lemon juice
– Salt and pepper to taste

Instructions:
1. In a bowl, combine the mixed salad greens, sliced cucumbers, cherry tomatoes, red onions, and Kalamata olives.
2. Drizzle olive oil and lemon juice over the salad.
3. Add salt and pepper to taste.
4. Top the salad with crumbled feta cheese.
5. Toss well to combine.

Nutrition:
Calories: 230 | Protein: 6g | Carbohydrates: 9g | Fat: 19g | Fiber: 3g | Net Carbs: 6g

 

Snack – Carrot Sticks with Hummus:

Ingredients:
– 1 medium carrot
– 2 tbsp hummus

Nutrition:
Calories: 100 | Protein: 3g | Carbohydrates: 13g | Fat: 4g | Fiber: 4g | Net Carbs: 9g

 

Dinner – Grilled Chicken with Roasted Brussels Sprouts:

Ingredients:
– 4 oz grilled chicken breast
– 1 cup roasted Brussels sprouts
– 1 tsp olive oil
– 1/2 tsp garlic powder
– Salt and pepper to taste

Instructions:
1. Preheat the oven to 400°F (200°C).
2. Toss the Brussels sprouts with olive oil, garlic powder, salt, and pepper.
3. Spread the Brussels sprouts in a single layer on a baking sheet.
4. Roast in the oven for 20-25 minutes or until golden brown and tender.
5. Serve the grilled chicken with roasted Brussels sprouts.

Nutrition:
Calories: 290 | Protein: 28g | Carbohydrates: 9g | Fat: 15g | Fiber: 4g | Net Carbs: 5g

 

Evening Snack – Greek Yogurt with Berries and Chia Seeds:

Ingredients:
– 1/2 cup plain Greek yogurt
– 1/4 cup mixed berries (such as blueberries, raspberries, strawberries)
– 1 tsp chia seeds

Nutrition:
Calories: 170 | Protein: 13g | Carbohydrates: 12g | Fat: 7g | Fiber: 4g | Net Carbs: 8g

7 Day Printable Weight Loss Diet Plan for Menopause

Day 6
Download Diet Plan
Breakfast – Almond Butter and Banana Smoothie:

Ingredients:
– 1 cup unsweetened almond milk
– 1 medium banana
– 1 tbsp almond butter
– 1/4 tsp cinnamon
– 1/2 tsp honey (optional)
– Ice cubes (optional)

Instructions:
1. In a blender, combine almond milk, banana, almond butter, cinnamon, and honey (if desired).
2. Blend until smooth and creamy.
3. Add ice cubes if you prefer a colder smoothie.
4. Pour into a glass and enjoy your almond butter and banana smoothie.

Nutrition:
Calories: 250 | Protein: 6g | Carbohydrates: 30g | Fat: 13g | Fiber: 5g | Net Carbs: 25g

 

Snack – Greek Yogurt with Walnuts:

Ingredients:
– 1/2 cup plain Greek yogurt
– 1 tbsp chopped walnuts
– 1/2 tsp honey (optional)

Nutrition:
Calories: 180 | Protein: 15g | Carbohydrates: 7g | Fat: 10g | Fiber: 1g | Net Carbs: 6g

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Lunch – Quinoa Salad with Grilled Vegetables:

Ingredients:
– 1/2 cup cooked quinoa
– 1/4 cup diced bell peppers (any color)
– 1/4 cup diced zucchini
– 1/4 cup diced red onions
– 1/4 cup cherry tomatoes, halved
– 1 tbsp olive oil
– 1 tbsp lemon juice
– 1/2 tsp dried herbs (such as basil, oregano, or thyme)
– Salt and pepper to taste

Instructions:
1. In a bowl, combine cooked quinoa, diced bell peppers, zucchini, red onions, and cherry tomatoes.
2. In a separate small bowl, whisk together olive oil, lemon juice, dried herbs, salt, and pepper.
3. Pour the dressing over the quinoa and vegetables.
4. Toss well to combine.
5. Let the flavors marinate for a few minutes before serving.

Nutrition:
Calories: 280 | Protein: 7g | Carbohydrates: 30g | Fat: 15g | Fiber: 5g | Net Carbs: 25g

 

Snack – Hard-Boiled Egg and Celery Sticks:

Ingredients:
– 1 hard-boiled egg
– 2 celery sticks

Nutrition:
Calories: 150 | Protein: 10g | Carbohydrates: 6g | Fat: 10g | Fiber: 3g | Net Carbs: 3g

 

Dinner – Baked Chicken with Steamed Broccoli:

Ingredients:
– 4 oz boneless, skinless chicken breast
– 1 cup steamed broccoli
– 1 tsp olive oil
– 1/2 tsp garlic powder
– Salt and pepper to taste

Instructions:
1. Preheat the oven to 400°F (200°C).
2. Place the chicken breast on a baking sheet lined with parchment paper.
3. Drizzle olive oil overthe chicken breast.
4. Sprinkle garlic powder, salt, and pepper evenly over the chicken.
5. Bake in the oven for 20-25 minutes or until the chicken is cooked through.
6. Serve the baked chicken with steamed broccoli.

Nutrition:
Calories: 250 | Protein: 35g | Carbohydrates: 8g | Fat: 9g | Fiber: 4g | Net Carbs: 4g

 

Evening Snack – Cottage Cheese with Berries:

Ingredients:
– 1/2 cup low-fat cottage cheese
– 1/4 cup mixed berries (such as blueberries, raspberries, strawberries)

Nutrition:
Calories: 120 | Protein: 14g | Carbohydrates: 11g | Fat: 2g | Fiber: 2g | Net Carbs: 9g

Day 7
Breakfast – Greek Yogurt Parfait:

Ingredients:
– 1/2 cup plain Greek yogurt
– 1/4 cup granola (low-sugar)
– 1/4 cup mixed berries (such as blueberries, raspberries, strawberries)
– 1 tsp honey (optional)

Instructions:
1. In a glass or bowl, layer the Greek yogurt, granola, and mixed berries.
2. Drizzle with honey if desired.
3. Repeat the layers.
4. Enjoy the Greek yogurt parfait for breakfast.

Nutrition:
Calories: 280 | Protein: 16g | Carbohydrates: 38g | Fat: 8g | Fiber: 5g | Net Carbs: 33g

 

Snack – Apple Slices with Peanut Butter:

Ingredients:
– 1 medium apple
– 2 tbsp peanut butter (unsweetened)

Nutrition:
Calories: 230 | Protein: 8g | Carbohydrates: 27g | Fat: 12g | Fiber: 6g | Net Carbs: 21g

 

Lunch – Spinach Salad with Grilled Shrimp:

Ingredients:
– 4 oz grilled shrimp
– 2 cups fresh spinach leaves
– 1/4 cup cherry tomatoes, halved
– 1/4 cup sliced cucumbers
– 1/4 cup sliced red onions
– 1 tbsp olive oil
– 1 tbsp lemon juice
– Salt and pepper to taste

Instructions:
1. In a bowl, combine fresh spinach leaves, cherry tomatoes, sliced cucumbers, and red onions.
2. Drizzle olive oil and lemon juice over the salad.
3. Add salt and pepper to taste.
4. Top the salad with grilled shrimp.
5. Toss well to combine.

Nutrition:
Calories: 250 | Protein: 25g | Carbohydrates: 10g | Fat: 12g | Fiber: 3g | Net Carbs: 7g

 

Snack – Kale Chips:

Ingredients:
– 2 cups kale leaves
– 1 tbsp olive oil
– Salt and pepper to taste

Instructions:
1. Preheat the oven to 350°F (175°C).
2. Wash and thoroughly dry the kale leaves.
3. Tear the kale into bite-sized pieces, discarding the tough stems.
4. In a bowl, toss the kale with olive oil, salt, and pepper.
5. Arrange the kale pieces in a single layer on a baking sheet.
6. Bake in the oven for 10-15 minutes or until crispy.
7. Allow the kale chips to cool before enjoying as a snack.

Nutrition:
Calories: 150 | Protein: 5g | Carbohydrates: 10g | Fat: 11g | Fiber: 3g | Net Carbs: 7g

 

Dinner – Baked Cod with Roasted Asparagus:

Ingredients:
– 4 oz cod fillet
– 1 cup roasted asparagus
– 1 tsp olive oil
– 1/2 tsp lemon juice
– Salt and pepper to taste

Instructions:
1. Preheat the oven to 400°F (200°C).
2. Place the cod fillet on a baking sheet lined with parchment paper.
3. Drizzle olive oil and lemon juice over the cod.
4. Season with salt and pepper.
5. Bake in the oven for 12-15 minutes or until the cod is cooked through.
6. Serve the baked cod with roasted asparagus.

Nutrition:
Calories: 200 | Protein: 25g | Carbohydrates: 8g | Fat: 7g | Fiber: 4g | Net Carbs: 4g

 

Evening Snack – Chocolate Avocado Pudding:

Ingredients:
– 1 ripe avocado
– 2 tbsp unsweetened cocoa powder
– 2 tbsp almond milk
– 1 tbsp honey (optional)
– 1/2 tsp vanilla extract

Instructions:
1. Scoop the flesh of the avocado into a blender or food processor.
2. Add cocoa powder, almond milk, honey (if desired), and vanilla extract.
3. Blend until smooth and creamy.
4. Transfer the pudding to a bowl and refrigerate for 30 minutes to chill.
5. Enjoy the chocolate avocado pudding as an evening snack.

Nutrition:
Calories: 240 | Protein: 5g | Carbohydrates: 17g | Fat: 19g | Fiber: 10g | Net Carbs: 7g

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