Wholesome Week: A Beginner's Guide to Delicious & Balanced Meals for Healthy Weight Loss at 56
Posted on August 10, 2024
This expertly curated 7-day meal plan is designed to facilitate healthy weight loss for a 56-year-old, 5'7" male with a sedentary lifestyle and beginner cooking skills.
It artfully balances delicious flavors and easy-to-make recipes, all while excluding salads and keeping the meals appealing and varied.
Wholesome Week: A Balanced Meal Plan for Healthy Living
In today's fast-paced world, maintaining a healthy lifestyle often takes a back seat. As we age, however, it becomes increasingly vital to prioritize our diets, especially for those at the age of 56 and beyond. The importance of wholesome eating cannot be overstated—it leads to better health outcomes, boosts energy levels, and can significantly improve mental clarity. If you are a 56-year-old male with a sedentary lifestyle and beginner cooking experience, the journey to a healthier you is simpler than you might think, thanks to a custom-made meal planner. Introducing "Wholesome Week," a specifically curated 7-day meal plan, balanced perfectly for your nutritional needs while aligning with your cooking skills. You may ask, what makes this meal plan stand out? It’s not just about eliminating unhealthy foods; it's about embracing exciting flavors and easy-to-make recipes that are both delectable and designed to facilitate healthy weight loss. Imagine waking up each morning, not to the same old monotonous cereal, but to a delightful bowl of Greek Yogurt drizzled with honey and topped with fresh berries—each spoonful a crafted moment of joy. This meal planner encapsulates the principles of healthy eating while ensuring each day is filled with a satisfying variety of flavors. You’ll indulge in dishes like zesty Baked Lemon Herb Chicken on Day 1 and savor the comforting Spaghetti with Meatballs on Day 5. Whether cooking for yourself or preparing meals that please the palate of unlikely food critics (your family), this plan aims to transform your kitchen into a culinary haven. Beyond taste, nutrition forms the crux of this plan. Each day's meals are constructed to provide approximately 1,600-1,800 calories, strategically curated to help you lose 10 pounds over 4 weeks without you feeling deprived. Each meal is packed with protein and essential nutrients, so even as you bid adieu to excess calories, you'll still feel full and satisfied. Take a look at your average week: Breakfast is not just a meal, but a reminder that convenient options can be pleasurable. The ever-reliable Grilled Cheese Sandwich for lunch serves not merely as comfort food, but as a testament to the idea that nutritious can also mean delicious! With beginner-friendly recipes designed to take no longer than an hour in the kitchen, this meal planner accommodates your busy work life seamlessly. It's not merely about following a meal plan—Wholesome Week stands as an advocate for healthy choices that are personal and enjoyable, emphasizing balance, flavor, and simplicity over everything else. The inclusion of 12 new recipes each week means that you’re not just stuck in a routine; instead, you’re rotating through a culinary world right from your own kitchen. As you navigate through the week, you might find yourself gaining not only confidence in cooking but also a renewed love for food, rediscovering the joy of eating healthily. Imagine the compliments from friends and family when they see the transformation, not just in your physical appearance but in your entire outlook on food and cooking. It’s about establishing habits that lead to sustainable health and wellness. Eating healthy is not just a temporary diet; it's a life choice. As you embark on this journey with Wholesome Week, let every meal you prepare and enjoy act as a stepping stone toward a healthier, happier you. The delicious meals, balanced nutrition, and newfound cooking skills await you, inviting you to explore a world of flavors while supporting your health goals. You have the power to fuel your body right at this exciting chapter in your life. Let’s reclaim your kitchen, enhance your well-being, and savor every moment along the way!
Each day features three balanced meals packed with protein and essential nutrients to support your weight loss goal of 10 lbs over 4 weeks.
“AI meal plans: Precision cooking, every time.”
From the zesty Baked Lemon Herb Chicken on Day 1 to the comforting Spaghetti with Meatballs on Day 5, this plan ensures you'll enjoy a satisfying variety without spending more than an hour in the kitchen. Moreover, with beginner-friendly staples like Greek Yogurt with Honey and Berries for breakfast and a Grilled Cheese Sandwich for lunch, you'll love every bite while staying on track. Ideal for those aiming for a moderate variety and incorporating 12 new recipes each week, this plan perfectly fits into your busy office life while allowing enough culinary creativity
Additional Insights
This meal plan is designed to provide balanced nutrition while being easy to prepare. Each meal is crafted with fresh ingredients and offers a variety of flavors to keep your taste buds excited.
Whether you are a beginner or an experienced cook, these recipes are straightforward and come with detailed instructions to ensure you can follow along with ease. Enjoy the process of cooking and the satisfaction of a well-prepared meal.
Remember, the key to a successful meal plan is consistency and variety. Make sure to try out different recipes and adjust them according to your taste preferences and dietary needs.
Additionally, each meal plan is tailored to meet specific dietary requirements, ensuring that you get the right balance of nutrients. From protein-packed breakfasts to fiber-rich dinners, every meal is designed to support your health and wellness goals.
Our meal plans also include tips on how to make the most of your ingredients, reducing waste and saving money. Learn how to store your food properly, make use of leftovers, and create delicious meals with minimal effort.
We also provide insights into the nutritional benefits of each ingredient used in the meal plans. Understand how each component contributes to your overall health, from boosting your immune system to improving your digestion.
Monday
Breakfast
Greek Yogurt with Honey and Berries
Calories: 220
Ingredients:
- Greek Yogurt 200g
- Honey 1 tablespoon
- Mixed Berries 50g
Cooking Steps:
- Step 1: Spoon 200g of Greek yogurt into a bowl.
- Step 2: Drizzle 1 tablespoon of honey over the yogurt.
- Step 3: Add 50g of mixed berries on top.
- Step 4: Mix gently and serve immediately.
Lunch
Grilled Cheese Sandwich
Calories: 300
Ingredients:
- Bread 2 slices
- Butter 1 tablespoon
- Cheese 2 slices
Cooking Steps:
- Step 1: Butter one side of each of two slices of bread.
- Step 2: Place a slice of cheese between the unbuttered sides of the bread.
- Step 3: Heat a skillet over medium heat and place the sandwich in the skillet, butter side down.
- Step 4: Cook until the bread is golden brown and the cheese is melted, about 3-4 minutes on each side.
- Step 5: Serve hot.
Dinner
Baked Lemon Herb Chicken with Steamed Broccoli
Calories: 340
Ingredients:
- Chicken Breast 150g
- Olive Oil 1 tablespoon
- Lemon Juice half a lemon
- Dried Oregano 1 teaspoon
- Salt to taste
- Pepper to taste
- Broccoli 200g
Cooking Steps:
- Step 1: Preheat oven to 375°F (190°C).
- Step 2: Place a 150g chicken breast on a baking sheet.
- Step 3: Drizzle 1 tablespoon of olive oil over the chicken and season with lemon juice from half a lemon, 1 teaspoon of dried oregano, and salt and pepper to taste.
- Step 4: Bake for 25 minutes until the chicken is cooked through.
- Step 5: While the chicken is baking, steam 200g of broccoli until tender, about 5-7 minutes.
- Step 6: Serve the chicken breast with the steamed broccoli on the side.
Tuesday
Breakfast
Scrambled Eggs with Spinach
Calories: 220
Ingredients:
- Eggs 2 large
- Olive oil 1 teaspoon
- Fresh spinach handful
- Salt pinch
- Pepper pinch
Cooking Steps:
- Step 1: Crack 2 large eggs into a bowl and whisk them well.
- Step 2: Heat a non-stick skillet over medium heat and add a teaspoon of olive oil.
- Step 3: Add a handful of fresh spinach to the skillet and cook until wilted.
- Step 4: Pour the beaten eggs into the skillet with the spinach.
- Step 5: Stir continuously until the eggs are fully cooked and scrambled.
- Step 6: Season with a pinch of salt and pepper to taste.
Lunch
Turkey and Cheese Wrap
Calories: 310
Ingredients:
- Whole wheat tortilla 1 large
- Turkey breast slices 3-4 slices
- Cheese 1 slice
- Shredded lettuce handful
- Mayo or mustard (optional) 1 tablespoon
Cooking Steps:
- Step 1: Lay a whole wheat tortilla flat on a plate.
- Step 2: Spread a thin layer of mayo (or mustard if preferred) over the tortilla.
- Step 3: Place 3-4 slices of turkey breast on the tortilla.
- Step 4: Add 1 slice of cheese on top of the turkey.
- Step 5: Add a handful of shredded lettuce.
- Step 6: Roll the tortilla tightly into a wrap and cut in half before serving.
Dinner
Beef Tacos
Calories: 350
Ingredients:
- Ground beef 100g
- Olive oil 1 teaspoon
- Taco seasoning 1 tablespoon
- Corn tortillas 2 small
- Shredded lettuce handful
- Diced tomatoes 1 small tomato
- Shredded cheese 20g
- Lime 1 wedge
- Chopped cilantro (optional) pinch
Cooking Steps:
- Step 1: Heat a non-stick skillet over medium-high heat and add a teaspoon of olive oil.
- Step 2: Add 100g of ground beef and cook until browned.
- Step 3: Add taco seasoning and mix well until the beef is well coated.
- Step 4: Warm up 2 corn tortillas in a separate pan or microwave.
- Step 5: Place the cooked beef on the warmed tortillas.
- Step 6: Top with shredded lettuce, diced tomatoes, and shredded cheese.
- Step 7: Garnish with a squeeze of lime and a sprinkle of chopped cilantro, if desired.
Wednesday
Breakfast
Banana Peanut Butter Toast
Calories: 250
Ingredients:
- Whole grain bread 2 slices
- Peanut butter 2 tablespoons
- Banana 1 medium
- Honey 1 teaspoon (optional)
Cooking Steps:
- Step 1: Toast two slices of whole grain bread until golden brown.
- Step 2: Spread 2 tablespoons of peanut butter evenly over the toasted bread.
- Step 3: Slice one medium banana and place the slices on top of the peanut butter.
- Step 4: Drizzle a small amount of honey on top if desired.
Lunch
Ham and Cheese Quesadilla
Calories: 300
Ingredients:
- Whole wheat tortilla 1 large
- Shredded cheese 1/2 cup
- Sliced ham 2 ounces
- none none
Cooking Steps:
- Step 1: Preheat a non-stick skillet over medium heat.
- Step 2: Place one whole wheat tortilla in the skillet.
- Step 3: Add 1/2 cup shredded cheese and 2 ounces of sliced ham on one half of the tortilla.
- Step 4: Fold the tortilla in half and cook for about 2-3 minutes on each side until the cheese is melted and the tortilla is golden brown.
- Step 5: Remove from the skillet and let it cool for a minute. Cut into wedges and serve.
Dinner
Pork Chops with Green Beans
Calories: 330
Ingredients:
- Pork chops 2 (about 8 ounces)
- Salt to taste
- Black pepper to taste
- Olive oil 1 tablespoon
- Green beans 2 cups
Cooking Steps:
- Step 1: Season 2 pork chops with salt and pepper on both sides.
- Step 2: Heat 1 tablespoon of olive oil in a large skillet over medium-high heat.
- Step 3: Add the pork chops and cook for 4-5 minutes on each side, until they are browned and cooked through.
- Step 4: Remove the pork chops from the skillet and set them aside to rest.
- Step 5: In the same skillet, add 2 cups of trimmed green beans and sauté for 4-5 minutes until tender.
- Step 6: Serve the pork chops with green beans on the side.
Thursday
Breakfast
Oatmeal with Almonds and Blueberries
Calories: 220
Ingredients:
- Oats 40g
- Almonds 15g
- Blueberries 30g
Cooking Steps:
- Step 1: In a medium saucepan, bring 1 cup of water to a boil.
- Step 2: Add 40g of oats and reduce heat to a simmer. Cook for 5-7 minutes, stirring occasionally.
- Step 3: Remove from heat and stir in 15g of chopped almonds and 30g of fresh blueberries.
- Step 4: Serve immediately.
Lunch
Chicken Caesar Wrap
Calories: 310
Ingredients:
- Chicken breast 120g
- Gluten-free wrap 1 piece
- Caesar dressing 30g
- Parmesan cheese 20g
- Romaine lettuce 50g
Cooking Steps:
- Step 1: Grill 120g of chicken breast on medium heat for 8-10 minutes, turning halfway through. Set aside to cool.
- Step 2: Warm a gluten-free wrap in the microwave for 15-20 seconds.
- Step 3: Slice the grilled chicken into strips and place on the wrap.
- Step 4: Add 30g of Caesar dressing, 20g of grated Parmesan cheese, and 50g of chopped romaine lettuce.
- Step 5: Fold the sides of the wrap and roll it up tightly.
Dinner
Herb-Crusted Salmon with Asparagus
Calories: 360
Ingredients:
- Salmon fillet 150g
- Asparagus 100g
- Olive oil 1 tbsp
- Dried herbs 1 tsp
- Salt pinch
- Pepper pinch
Cooking Steps:
- Step 1: Preheat oven to 400°F (200°C).
- Step 2: In a small bowl, combine 1 tbsp of olive oil, 1 tsp of dried herbs (such as thyme, rosemary, and parsley), and a pinch of salt and pepper.
- Step 3: Rub the herb mixture onto a 150g salmon fillet.
- Step 4: Place the salmon and 100g of asparagus spears on a baking sheet lined with parchment paper.
- Step 5: Bake in the preheated oven for 15 minutes or until the salmon flakes easily with a fork.
- Step 6: Serve immediately.
Friday
Breakfast
Smoothie with Banana and Almond Milk
Calories: 220
Ingredients:
- Banana 100g
- Almond Milk 150ml
- Honey (optional) 1 tsp, if desired
Cooking Steps:
- Step 1: Peel the banana and cut it into chunks.
- Step 2: Place the banana chunks, almond milk, and optional honey into a blender.
- Step 3: Blend until smooth and creamy.
- Step 4: Pour the smoothie into a glass and enjoy.
Lunch
BLT Sandwich
Calories: 290
Ingredients:
- Bacon 3 slices
- Bread 2 slices
- Lettuce 2 slices
- Tomato 2 slices
- Mayonnaise 1 tbsp
Cooking Steps:
- Step 1: Cook the bacon in a pan until crispy, then drain on paper towels.
- Step 2: Toast the bread slices.
- Step 3: Spread mayonnaise on one side of each bread slice.
- Step 4: Layer the bacon, lettuce, and tomato slices between the bread slices with mayonnaise.
- Step 5: Cut the sandwich in half and serve.
Dinner
Spaghetti with Meatballs
Calories: 370
Ingredients:
- Spaghetti 150g
- Ground beef 100g
- Breadcrumbs 2 tbsp
- Egg 1
- Salt 1 tsp
- Pepper 1 tsp
- Olive oil 1 tbsp
- Marinara sauce 100ml
Cooking Steps:
- Step 1: Cook the spaghetti according to the package instructions and drain.
- Step 2: While the spaghetti cooks, combine the ground beef, breadcrumbs, egg, salt, and pepper in a bowl.
- Step 3: Form the mixture into small meatballs.
- Step 4: Heat olive oil in a pan over medium heat and cook the meatballs until browned and cooked through.
- Step 5: Add marinara sauce to the pan and simmer with meatballs for an additional 5-10 minutes.
- Step 6: Serve the meatballs and sauce over the cooked spaghetti.
Saturday
Breakfast
Egg Muffins with Cheese and Ham
Calories: 220
Ingredients:
- Large Eggs 3
- Ham 50g
- Cheddar Cheese 50g
- Salt Pinch
- Pepper Pinch
- Cooking Spray As needed
Cooking Steps:
- Step 1: Preheat the oven to 375°F (190°C).
- Step 2: In a bowl, whisk together 3 large eggs with a pinch of salt and pepper.
- Step 3: Chop 50g of ham into small pieces and grate 50g of cheese.
- Step 4: Grease a muffin tin with cooking spray.
- Step 5: Evenly distribute the ham and cheese into each muffin cup.
- Step 6: Pour the egg mixture into the muffin cups, filling each about 2/3 full.
- Step 7: Bake in the preheated oven for about 15 minutes or until the eggs are set.
- Step 8: Let cool for a few minutes before removing from the muffin tin.
Lunch
Grilled Turkey and Avocado Sandwich
Calories: 300
Ingredients:
- Whole Wheat Bread 2 slices
- Turkey Slices 100g
- Avocado 1/2
- Tomato 1 slice
- Mayonnaise 1 tbsp
- Salt Pinch
- Pepper Pinch
Cooking Steps:
- Step 1: Preheat a grill pan or skillet over medium heat.
- Step 2: Spread 1 tablespoon of mayonnaise on one side of each of the 2 slices of bread.
- Step 3: Layer 100g of turkey slices, 1/2 sliced avocado, and a slice of tomato between the two slices of bread.
- Step 4: Place the sandwich on the grill pan and press down gently with a spatula.
- Step 5: Grill for about 3-4 minutes on each side or until the bread is crispy and the cheese is melted.
- Step 6: Remove from the pan, slice in half, and serve.
Dinner
Shrimp Scampi
Calories: 350
Ingredients:
- Shrimp 200g
- Olive Oil 2 tbsp
- Garlic 2 cloves
- Chicken Broth 100ml
- Lemon 1
- Parsley 2 tbsp
- Salt Pinch
- Pepper Pinch
Cooking Steps:
- Step 1: In a large skillet, heat 2 tbsp of olive oil over medium heat.
- Step 2: Add 200g of cleaned shrimp and cook for about 2-3 minutes on each side until pink and opaque.
- Step 3: Remove shrimp from the skillet and set aside.
- Step 4: In the same skillet, add 2 cloves of minced garlic and cook until fragrant, about 1 minute.
- Step 5: Add 100ml of chicken broth and the juice of 1 lemon to the skillet, scraping up any browned bits from the bottom of the pan.
- Step 6: Return the shrimp to the skillet and cook for another 2 minutes.
- Step 7: Sprinkle with chopped parsley before serving.
Sunday
Breakfast
Pancakes with Maple Syrup
Calories: 220
Ingredients:
- All-purpose flour 100g
- Sugar 1 tablespoon
- Baking powder 1 teaspoon
- Salt A pinch
- Egg 1
- Milk 100ml
- Butter 1 tablespoon
- Maple Syrup 2 tablespoons
Cooking Steps:
- Step 1: In a bowl, whisk together 100g of all-purpose flour, 1 tablespoon sugar, 1 teaspoon baking powder, and a pinch of salt.
- Step 2: In another bowl, beat 1 egg and then add 100ml milk and 1 tablespoon melted butter. Mix well.
- Step 3: Combine the wet and dry ingredients and stir until smooth.
- Step 4: Heat a non-stick pan over medium heat and lightly grease it with butter.
- Step 5: Pour 1/4 cup of the batter into the pan and cook until bubbles form on the surface. Flip and cook until golden brown.
- Step 6: Serve with 2 tablespoons of maple syrup.
Lunch
Chicken Salad Wrap
Calories: 264
Ingredients:
- Chicken breast 100g
- Lettuce 50g
- Tomatoes 50g
- Mayonnaise 1 tablespoon
- Whole wheat tortilla 1
Cooking Steps:
- Step 1: Season 100g of chicken breast with salt and pepper, then cook it in a pan over medium heat until fully cooked. Let it cool and chop into small pieces.
- Step 2: In a bowl, combine the chopped chicken, 50g of shredded lettuce, 50g of diced tomatoes, and 1 tablespoon of mayo.
- Step 3: Lay out a whole wheat tortilla and place the chicken mixture in the center.
- Step 4: Roll the tortilla tightly, then slice it in half.
Dinner
Chicken Alfredo Pasta
Calories: 352
Ingredients:
- Pasta 100g
- Chicken breast 100g
- Butter 1 tablespoon
- Garlic clove 1
- Heavy cream 100ml
- Parmesan cheese 30g
Cooking Steps:
- Step 1: Cook 100g of pasta according to package instructions. Drain and set aside.
- Step 2: Season 100g of chicken breast with salt and pepper and cook in a pan until fully cooked. Slice into pieces.
- Step 3: In the same pan, melt 1 tablespoon of butter, add 1 minced garlic clove, and cook until fragrant.
- Step 4: Add 100ml heavy cream and bring to a simmer.
- Step 5: Stir in 30g of grated Parmesan cheese until melted and smooth.
- Step 6: Add the cooked pasta and chicken back to the pan and toss to coat in the Alfredo sauce.
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