Welcome to Your Weekly Meal Plans!
Ready to transform your health and start feeling better right away? You’re in the right place!
Our carefully crafted weekly meal plans are designed specifically for women over 40 who are eager to achieve quick, sustainable wins and regain control of their health. Each week’s plan is simple, tasty, and easy to follow—no calorie counting, just healthy eating using our Green List foods and simple portion guidelines.
Each weekly plan includes:
- Delicious, easy-to-prepare recipes
- Complete grocery shopping lists
- Simple portion guidelines—no calorie tracking needed
- Functional medicine-approved meals to lower inflammation and balance blood sugar
Just choose your week, download your meal plan, and start feeling energized, empowered, and healthier in days!
Let’s get started—your journey to better health begins here.
Stage 1 Weekly Meal Plan (Download PDF)
Goals:
- Quick wins & momentum
- Follow the Green List Food Plan (no calorie counting)
- Use hand portion guide
- Hydrate first thing in the morning
- Add 5–10 minutes of movement daily
- Practice 1-minute stress resets
🗓 Weekly Meal Overview
MONDAY
- Breakfast: Veggie & Avocado Omelet
- Lunch: Kale & Chicken Salad
- Snack: Cucumber & Celery Sticks + Guacamole
- Dinner: Garlic Lemon Salmon + Roasted Broccoli
TUESDAY
- Breakfast: Berry Smoothie Bowl (spinach, berries, chia)
- Lunch: Chicken & Veggie Lettuce Wraps
- Snack: Almonds (small handful)
- Dinner: Grilled Chicken Breast + Roasted Brussels Sprouts
WEDNESDAY
- Breakfast: Chia Seed Pudding (unsweetened almond milk, berries)
- Lunch: Mixed Greens Salad with Shrimp & Olive Oil Lemon Dressing
- Snack: Hard-Boiled Egg + Bell Pepper slices
- Dinner: Ground Turkey & Veggie Stir Fry (cauliflower rice)
THURSDAY
- Breakfast: Scrambled Eggs with Spinach & Tomatoes
- Lunch: Veggie Soup (homemade, broth-based) + Sliced Turkey
- Snack: Olives & Cucumbers
- Dinner: Baked Cod with Herb Sauce + Steamed Green Beans
FRIDAY
- Breakfast: Veggie & Mushroom Omelet
- Lunch: Chicken Avocado Salad Lettuce Wraps
- Snack: Celery + Almond Butter (1 tbsp)
- Dinner: Chicken & Veggie Kabobs (bell pepper, zucchini, onion)
SATURDAY
- Breakfast: Smoothie (kale, spinach, berries, chia, almond milk)
- Lunch: Salmon & Avocado Salad Bowl (mixed greens, cucumber, lemon dressing)
- Snack: Raw Veggies + Hummus (2 tbsp)
- Dinner: Beef Stir-Fry (broccoli, peppers, cauliflower rice)
SUNDAY
- Breakfast: Egg & Avocado Breakfast Bowl (scrambled eggs, avocado, tomatoes, spinach)
- Lunch: Tuna Salad Lettuce Wraps (avocado mayo)
- Snack: Mixed Berries Bowl (small portion)
- Dinner: Grilled Chicken + Roasted Zucchini & Mushrooms
🥦 Recipes
Veggie & Avocado Omelet
- 2 eggs, whisked
- ½ avocado, sliced
- ½ cup spinach, tomatoes, onion
- Cook veggies, pour eggs over, fold omelet, top with avocado slices.
Kale & Chicken Salad
- 1–2 cups chopped kale, massaged in olive oil & lemon
- Grilled chicken breast (palm-sized portion)
- Cucumbers, avocado chunks
Garlic Lemon Salmon
- Salmon filet (palm-sized) baked at 400°F, 15 mins
- Drizzle with lemon, garlic, olive oil
Chicken & Veggie Lettuce Wraps
- Grilled chicken strips, sliced bell pepper, cucumbers, wrapped in lettuce leaf
- Avocado slices
Ground Turkey & Veggie Stir Fry
- Ground turkey sautéed with garlic, ginger, broccoli, bell peppers, cauliflower rice
Berry Smoothie Bowl
- Spinach, mixed berries, chia seeds, almond milk blended, topped with fresh berries
Chicken Avocado Salad Lettuce Wraps
- Shredded chicken, diced avocado, celery, mixed with lemon and avocado mayo, wrapped in lettuce
Chia Seed Pudding
- Chia seeds (3 tbsp), almond milk (¾ cup), refrigerate overnight
- Topped with berries
🛒 Weekly Shopping List
Vegetables:
- Spinach (fresh or frozen)
- Kale
- Broccoli
- Brussels sprouts
- Mixed greens/salad greens
- Tomatoes
- Cucumbers
- Celery
- Bell peppers (multi-color)
- Cauliflower rice (fresh/frozen)
- Zucchini
- Onions
- Mushrooms
- Green beans
- Romaine lettuce leaves (wraps)
Proteins:
- Eggs (free-range)
- Chicken breast (organic, skinless)
- Ground turkey
- Salmon (wild-caught)
- Cod or white fish (wild-caught)
- Lean grass-fed beef (optional)
- Canned wild tuna (water)
- Cooked shrimp (optional)
Healthy Fats:
- Avocado (4–5 medium)
- Olive oil (extra virgin)
- Almond butter (unsweetened, no sugar added)
- Avocado mayo (no added sugar)
Nuts, Seeds & Pantry:
- Raw almonds
- Chia seeds
- Low-sodium broth (veggie or chicken)
- Olives
- Hummus (clean, simple ingredients)
Frozen:
- Mixed berries (unsweetened, frozen)
Miscellaneous:
- Lemons & limes
- Garlic cloves
- Fresh ginger (optional)
🚰 Daily Hydration Reminder:
- Start your day with 12–16 oz of water with lemon.
- Drink at least 64 oz throughout the day.
🧘♀️ Mindfulness & Movement
- Add 5–10 mins of gentle movement daily (walking, stretching, yoga).
- Practice a daily 1-minute stress reset (deep breathing, mindfulness, or gratitude).
