19-Day Weight Loss Meal Plan

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