Quick & Easy Allergen-Free Meal Plans for Weight Loss

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7-Day Quick Meal Plan

Breakfast Options (300-350 cal)

  • • Berry Protein Smoothie (10 min)
  • • Quinoa Breakfast Bowl (15 min)
  • • Chia Seed Pudding (prep night before)
  • • Gluten-free Oatmeal + Fruit (5 min)

Lunch Options (400-450 cal)

  • • Mason Jar Salad (prep Sunday)
  • • Turkey Lettuce Wraps (10 min)
  • • Quinoa Buddha Bowl (15 min)
  • • Chickpea Power Bowl (12 min)

Meal Prep Guide

Sunday Prep (1 hour)

  • • Cook quinoa (2 cups)
  • • Roast vegetables
  • • Prepare protein
  • • Mix dressings

Mid-Week (30 min)

  • • Fresh cut vegetables
  • • Additional protein
  • • Restock fruits

Quick Snacks

  • • Mixed nuts (150 cal)
  • • Apple + sunflower butter
  • • Veggie sticks + hummus

Shopping List Template

Produce

  • □ Mixed greens
  • □ Bell peppers
  • □ Cherry tomatoes
  • □ Cucumbers
  • □ Sweet potatoes
  • □ Berries
  • □ Bananas
  • □ Lemons

Pantry

  • □ Quinoa
  • □ Chia seeds
  • □ Gluten-free oats
  • □ Nuts/seeds
  • □ Protein powder
  • □ Olive oil
  • □ Apple cider vinegar
  • □ Herbs/spices

Time-Saving Tips

  • Batch Cooking: Cook 2-3 proteins and grains on Sunday for the week
  • Smart Storage: Use glass containers to see all prepped foods
  • Quick Assembly: Create grab-and-go containers for busy days
  • Frozen Basics: Keep frozen vegetables and fruits as backup