7-Day Meal, Smoothie and Exercise Plan
Weight-loss plan designed around 2 to 3 weekly strength sessions and 2 to 3 weekly 10,000-step walks.
GO TO SHOPPING LISTYour Starting Information
Blueberry Protein Smoothie
Ingredients
- 2 cups blueberries
- Protein powder providing 25 grams of protein
- 1 teaspoon cinnamon
- Juice from ½ lemon or lime
- Water and ice as desired
Estimated nutrition: 290–325 calories, 25–28 g protein, 43–47 g carbohydrates, 1–4 g fat and about 7 g fiber.
Use: On a 7:00 a.m. training day, this smoothie replaces breakfast. On a 2:00 p.m. training day, it replaces the afternoon snack. On rest days, use 1 to 1½ cups of blueberries to reduce calories.
Meal Timing
7:00 a.m. Gym Schedule
| Time | Meal or Activity |
|---|---|
| 6:15–6:30 a.m. | Drink 12–16 ounces of water. |
| 6:30 a.m. | Optional ½ banana when exercising without food causes weakness or lightheadedness. |
| 7:00–8:00 a.m. | Weight training. |
| 8:00–8:30 a.m. | Blueberry protein smoothie. This replaces breakfast. |
| 11:30 a.m.–12:00 p.m. | Lunch. |
| 3:00–3:30 p.m. | Planned snack. |
| 6:30–7:00 p.m. | Dinner. |
| 8:30 p.m. | Optional light protein snack only when needed. |
2:00 p.m. Gym Schedule
| Time | Meal or Activity |
|---|---|
| 7:30–8:00 a.m. | Breakfast. |
| 11:30 a.m.–12:00 p.m. | Lunch with lean protein, vegetables and a moderate carbohydrate serving. |
| 1:15 p.m. | Water. Add only a small snack if lunch was unusually light. |
| 2:00–3:00 p.m. | Weight training. |
| 3:00–3:30 p.m. | Blueberry protein smoothie. This replaces the afternoon snack. |
| 6:30–7:00 p.m. | Dinner. Reduce cooked rice or quinoa from ¾ cup to ½ cup when needed. |
| 8:30 p.m. | Optional light snack only when genuinely hungry. |
Suggested Weekly Exercise Schedule
| Day | Activity |
|---|---|
| Monday | Weight training |
| Tuesday | 10,000-step walk |
| Wednesday | Rest or light walking |
| Thursday | Weight training |
| Friday | 10,000-step walk |
| Saturday | Optional third weight-training session |
| Sunday | Rest or optional easy walk |
Keep at least one recovery day between harder strength sessions when possible. The third session should remain optional and depend on breathing, muscle strength, soreness and recovery.
7-Day Meal Plan
Day 1
Weight TrainingUse the blueberry protein smoothie after a 7:00 a.m. workout. For a 2:00 p.m. workout, use the regular breakfast below and save the smoothie for after training.
Regular breakfast: ½ cup oats, 1 cup plain Greek yogurt, ½ cup blueberries, 1 tablespoon chia seeds and 1 boiled egg.
5–6 ounces grilled chicken, ¾ cup cooked quinoa, broccoli, spinach, peppers and 2 teaspoons olive oil.
1 medium apple and 1 cup low-fat cottage cheese.
5–6 ounces baked salmon, 1 medium sweet potato, green beans and 1 teaspoon olive oil.
Day 2
10,000-Step Walk2 whole eggs, 3 egg whites, spinach, peppers, 1 slice whole-grain toast, ¼ avocado and ½ cup berries.
5 ounces lean turkey, 1 whole-grain wrap, lettuce, tomato, peppers, cucumber, 2 tablespoons hummus and 1 orange.
1 cup plain Greek yogurt, ½ cup strawberries and ½ ounce walnuts.
5–6 ounces lean turkey meatballs, ¾ cup cooked brown rice, zucchini, broccoli, tomatoes and 2 teaspoons olive oil.
Day 3
Rest or Light Activity1 cup low-fat cottage cheese, ½ cup oats, ½ cup berries and 1 tablespoon chia seeds.
4 ounces chicken breast, 1 cup cooked lentils, carrots, celery, spinach, tomatoes and 1 teaspoon olive oil.
2 plain rice cakes, 1 tablespoon natural peanut butter and 1 hard-boiled egg.
6 ounces baked cod, ¾ cup cooked quinoa, roasted vegetables, ¼ avocado and 2 teaspoons olive oil.
Day 4
Weight TrainingFor a morning workout, replace breakfast with the blueberry protein smoothie. For an afternoon workout, eat the breakfast below and use the smoothie after training.
Regular breakfast: 2 whole eggs, 3 egg whites, 2 ounces lean turkey, whole-grain wrap, spinach and peppers.
5–6 ounces grilled chicken, 1 medium sweet potato, mixed vegetables and 2 teaspoons olive oil.
When training at 2:00 p.m., replace this snack with the blueberry protein smoothie. Otherwise use 1 cup Greek yogurt, 1 banana and 1 tablespoon peanut butter.
5–6 ounces lean ground turkey, ½ cup black beans, tomatoes, peppers, onions, zucchini, ½ cup brown rice and ¼ avocado.
Day 5
10,000-Step Walk1½ cups plain Greek yogurt, ½ cup oats, 1 cup berries, 1 tablespoon chia seeds and ½ ounce walnuts.
5 ounces cooked salmon, whole-grain wrap, lettuce, tomato, cucumber, Greek-yogurt dressing and 1 apple.
1 scoop protein powder, unsweetened almond milk and ½ banana.
5 ounces chicken breast, ¾ cup cooked brown rice, broccoli, peppers, zucchini, carrots and 2 teaspoons olive oil.
Day 6
Optional Third Weight SessionUse the blueberry protein smoothie after a 7:00 a.m. workout. For a 2:00 p.m. workout, use the regular breakfast below.
Regular breakfast: ½ cup oats, 1 scoop protein powder, 1 tablespoon natural peanut butter, ½ banana and unsweetened almond milk.
1 can low-sodium tuna in water, ½ cup chickpeas, mixed greens, tomatoes, cucumber, peppers, 2 teaspoons olive oil, lemon and 1 whole-grain pita.
Use the blueberry protein smoothie after a 2:00 p.m. workout. Otherwise use ¾ cup Greek yogurt, 1 banana and 1 tablespoon peanut butter.
5 ounces lean sirloin, 8 ounces roasted potato, broccoli, carrots and 2 teaspoons olive oil.
Day 7
Rest or Optional Easy Walk½ cup oats, 1 scoop protein powder, 1 tablespoon natural peanut butter, ½ banana and unsweetened almond milk.
5 ounces chicken breast, ½ cup black beans, mixed greens, corn, tomatoes, peppers, cucumber, 2 teaspoons olive oil and lime juice.
¾ cup low-fat cottage cheese, 1 peach or apple and ½ ounce almonds.
5 ounces chicken breast, ¾ cup cooked quinoa, broccoli, carrots, zucchini, ¼ avocado and 1 teaspoon olive oil.
Lower-Fat Chicken Thigh Recipes
Ingredients
- Boneless, skinless chicken thighs
- Fresh lemon juice and zest
- Fresh garlic
- Oregano, paprika, black pepper and salt
- Very light olive-oil spray
How to make it
Trim visible fat. Season with lemon, garlic, oregano and spices. Lightly mist with olive-oil spray. Air fry at 390°F for about 16–20 minutes, flipping halfway, until the thickest part reaches at least 165°F.
Ingredients
- Boneless, skinless chicken thighs
- Smoked paprika, garlic powder and black pepper
- Hot sauce
- Small amount of honey
- Cooking spray
How to make it
Season the thighs and lightly mist with cooking spray. Air fry at 390°F for about 15–18 minutes, flipping halfway. Mix a small amount of honey with hot sauce and brush it on during the final 2–3 minutes.
Ingredients
- Boneless, skinless chicken thighs
- Paprika, garlic powder, onion powder and black pepper
- Favorite savory seasoning blend
- Very light cooking spray
How to make it
Trim and season generously without adding oil to the marinade. Air fry at 390°F for about 15–18 minutes, turning halfway, or grill until fully cooked.
Ingredients
- Boneless, skinless chicken thighs
- Reduced-sodium soy sauce
- Honey, apple cider vinegar and fresh garlic
- Fresh thyme and black pepper
How to make it
Use roughly half the original amount of honey. Marinate the thighs, let excess marinade drip off, then air fry at 390°F for about 15–18 minutes. Brush on a small amount of safely cooked sauce near the end.
Ingredients
- Boneless, skinless chicken thighs
- Baby potatoes
- Dijon mustard and a small amount of honey
- Garlic, paprika and cooking spray
How to make it
Cut potatoes into small pieces and air fry at 390°F for about 10 minutes. Add the seasoned thighs and continue for about 15–18 minutes, turning as needed. Brush on a light honey-Dijon glaze during the final few minutes.
Ingredients
- Boneless, skinless chicken thighs
- Smoked paprika, garlic powder, onion powder and dry mustard
- Lime juice and zest
- Honey and hot sauce or chili seasoning
How to make it
Cut thighs into 2-inch pieces, season, and thread onto air-fryer-safe skewers. Cook at 390°F for about 12–15 minutes, turning halfway. Brush with a light honey-hot-sauce glaze during the final 2 minutes.
Ingredients
- Boneless, skinless chicken thighs only
- Smoked paprika, garlic powder and chipotle seasoning
- BBQ sauce and a small amount of honey
- Cooking spray
How to make it
Season the trimmed thighs and air fry at 390°F for about 15–18 minutes, flipping halfway. Mix a small amount of BBQ sauce, honey and chipotle seasoning, then brush on a thin glaze during the final 2–3 minutes.
Weekly Grocery List
| Category | Items |
|---|---|
| Protein | Chicken breast, boneless skinless chicken thighs, lean ground turkey, turkey meatballs, salmon, cod, tuna in water, lean sirloin, eggs, egg whites, plain Greek yogurt, low-fat cottage cheese, whey protein powder, lentils, chickpeas and black beans. |
| Carbohydrates | Old-fashioned oats, quinoa, brown rice, sweet potatoes, white or gold potatoes, whole-grain wraps, whole-grain bread, whole-grain pita, rice cakes, apples, oranges, bananas, peaches and berries. |
| Vegetables | Spinach, broccoli, peppers, zucchini, carrots, green beans, tomatoes, cucumber, celery, mixed greens, onions and corn. |
| Healthy fats | Olive oil, avocado, walnuts, almonds, natural peanut butter, chia seeds and ground flaxseed. |
| Smoothie supplies | Blueberries, protein powder, cinnamon, lemons or limes, water and ice. |
| Chicken-thigh recipe pantry | Fresh garlic, oregano, paprika, smoked paprika, garlic powder, onion powder, dry mustard, Dijon mustard, reduced-sodium soy sauce, apple cider vinegar, hot sauce, chipotle seasoning, BBQ sauce, honey and cooking spray. |
Important Adjustments
- Use mostly 5-ounce meat portions instead of 6 ounces to keep daily protein near 140–155 grams.
- Keep meals about 3 to 4 hours apart.
- Use the smoothie as a replacement meal or snack, not an additional meal.
- Drink water before, during and after exercise.
- On a day combining a full 10,000-step walk and weight training, add only about 150–250 calories when recovery or hunger requires it.
- Examples include a banana with Greek yogurt, a small protein shake with fruit, or ½ cup rice with 3 ounces of chicken.
- Follow the prescription instructions for mycophenolate and do not change medication timing to fit the meal plan without confirming the instructions.
- Wash produce carefully, use pasteurized dairy and cook eggs, poultry, fish and meat thoroughly.