This 19-day meal plan includes easy to make recipes and healthy meal plan that helps you to lose weight.
This healthy meal plan worked quite well for me. I lost 10 lbs in a month with a moderate amount of workout for 3 days a week. Planning meals ahead help to avoid eating junk food. Stocking up the pantry and refrigerator with healthy food is perfect for clean eating and helps in losing weight.
Weight loss does not only make us look fit but also keep us away from type 2 diabetes, cardiovascular disease, and cholesterol. Losing weight for women after 45 is quite difficult this Cinderella Solution is specially designed for women ages 40 – 65. You can read more information on Cinderella Solution here.
Day 1
Breakfast: 1 cup coconut milk chia seed pudding Topped with Almonds
A.M. Snack: 1 cup berries
Lunch: Avocado Chicken Salad
P.M. Snack: 1 boiled egg and 1 cup Red Detox Tea
Dinner: 1/2 cup Brown Rice and Red Kidney Beans Curry
Day 2
Breakfast: 1 slice Avocado Egg Toast and 1 apple
A.M. Snack: 1/2 cup Greek Yogurt topped with fresh berries
Lunch: 1/2 cup Brown Rice and Red Kidney Beans Curry
P.M. Snack: 2 Banana Oatmeal Cookies and 1 cup Red Detox Tea
Dinner: Protein-Packed Quinoa Dosa (Pancake) and 1/4 cup Tomato Chutney
Day 3:
Breakfast: Quinoa Pancake (Left-over dosa batter from dinner) and 1/4 cup Tomato Chutney
A.M. Snack: 2 Banana Oatmeal Cookies
Lunch: Quinoa Egg Fried Rice
P.M. Snack: 1/2 cup Oven Roasted Chickpeas and 1 cup Red Detox Tea
Dinner: Chicken kabab and leftover Quinoa Egg Fried Rice from lunch
Day 4:
Breakfast: Overnight Oats Topped with Berries and Almonds
A.M Snack: 1/2 cup Oven-Roasted Chickpeas
Lunch: Chicken Kabab (Left-over from Dinner) and 1 cup cucumber seasoned with lemon juice, salt, and pepper
P.M Snack: 1 Apple and 1 cup Red Detox Tea
Dinner: 1/2 cup Brown Rice and Spinach Moong Dal Curry
Day 4:
Breakfast: 1 slice whole-grain toast topped with boiled egg salad
A.M Snack: 1 cup fruits
Lunch: 1/2 cup Brown Rice and Spinach Moong Dal Curry
P.M Snack: 1 serving roasted Almonds and 1 cup Red Detox Tea
Dinner: Chicken chili
Day 5:
Breakfast: 1 serving omelet stuffed with cream cheese and 1 cup berries
A.M Snack: 1 serving roasted almonds
Lunch: Chicken Chili (Leftover from Day 4 Dinner)
P.M Snack: 2 Oatmeal Peanut Butter Energy Balls and 1 cup Red Detox Tea
Dinner: Pan Seared Salmon and Healthy Chickpea Avocado Salad
Day 6:
Breakfast: 1 slice whole-grain toast with scrambled egg
A.M Snack: 1 cup fruits
Lunch: Pan Seared Salmon and 1 cup cucumber season with salt, pepper and lemon juice
P.M Snack: 2 oatmeal peanut butter energy balls and 1 cup red detox tea
Dinner: Quinoa Kichadi with vegetables
Day 7:
Breakfast: Chickpea Dosa (Pancake) with tomato chutney
A.M Snack: 1/2 cup Greek Yogurt topped with berries
Lunch: Quinoa Kichadi with Vegetables and Omelet
P.M Snack: Oven Roasted Okra and 1 cup Red Detox Tea
Dinner: Chicken lettuce wrap
Day 8:
Breakfast: Chickpea Dosa with tomato chutney
A.M Snack: 1 cup fruits
Lunch: Chicken Lettuce Wrap
P.M Snack: Oven Roasted Okra and 1 cup Red Detox Tea
Dinner: Shrimp Soup with vegetables and 1/2 cup of quinoa
Day 9:
Breakfast: Overnight Oats topped with berries
A.M Snack: 1 boiled egg and 1 orange
Lunch: Shrimp soup with vegetables and 1/2 cup of quinoa
P.M Snack: 1 serving almonds and 1 cup red detox tea
Dinner: 2 Multigrain Chapati with Chicken Spinach Curry
Day 10:
Breakfast: Peanut Butter on a toast topped with berries
A.M Snack: 2 Carrot Oatmeal Energy Bites
Lunch: 1/2 cup Brown Rice with Spinach Chicken Curry
P.M Snack: 1 serving fruit and 1 cup Red Detox Tea
Dinner: Pan Seared Salmon and Moong Dal Vegetable Soup 1 cup
Day 11:
Breakfast: 1 cup Mixed Berry Smoothie and 1 serving omelet
A.M Snack: 1/2 cup oven-roasted moong dal
Lunch: Salmon Lettuce Wrap (leftover pan-seared salmon from day 10)
P.M Snack: 1 Peanut butter oatmeal cookie and a cup of red detox tea
Dinner: Quinoa Chicken Pulao
Day 12:
Breakfast: Egg casserole 1 serving
A.M Snack: 1 plum and 1 cup Red Detox Tea
Lunch: Quinoa Chicken Pulao (leftover from day 11)
P.M Snack: 1 peanut butter oatmeal cookie and 1 orange
Dinner: Moroccan Lamb Chops and Bottle gourd soup
Day 15:
Breakfast: 1 serving Bread Omelete
A.M Snack: 1 orange and 1 cup Red Detox Tea
Lunch: 1 cup Quinoa Vegetable Soup and a baked sweet potato
P.M Snack: 1/2 cup boiled peanuts
Dinner: 1 cup Quinoa Vegetable Soup and 2 Baked Chicken Drumsticks
Day 16:
Breakfast: 1 serving homemade granola bar and 1/2 cup of greek yogurt topped with fresh berries
A.M Snack: 1/2 cup boiled peanuts
Lunch: 2 Baked Chicken Drumsticks and a baked sweet potato
P.M Snack: 1 cup of fruits and a cup of red detox tea
Dinner: 2 Multigrain Chapati and Cauliflower Egg Masala
Day 17:
Breakfast: Masala Omelet with half an avocado
A.M Snack: Sliced cucumber seasoned with salt and pepper and a cup of Red Detox Tea
Lunch: 2 Multigrain Chapati and Cauliflower Egg Masala
P.M Snack: 1 cup of pineapple
Dinner: Baked Chicken Sticks and Spinach Patties
Day 18:
Breakfast: Green Smoothie
A.M Snack: 1 boiled egg and a cup of Red Detox Tea
Lunch: Baked Chicken Sticks and a cup of fruits
P.M Snack: 2 Date Nut Balls
Dinner: 1 serving Taco Spaghetti Squash Boats
Day 19:
Breakfast: 1/2 cup nonfat Greek Yogurt topped with fresh berries and almonds
A.M Snack: 2 Date Nut Balls
Lunch: Shrimp Mango Salad
P.M Snack: Avocado Deviled Egg and a cup of Red Detox Tea
Dinner: 1 Chicken Kathi Roll