Lunch: Vegetable Soup And Veggie Burger

Vegetable soup and a vegetarian burger are a hearty, fiber-rich duo that’s packed with plant-based goodness to fuel your afternoon.

Ingredients:

Vegetable Soup:

• 3 tbsp olive oil

• 2 cups chopped onion

• 1½ cups chopped carrot

• 1½ cups chopped celery

• 2 tbsp tomato paste

• 4 tsp minced garlic

• ¾ tsp ground fennel seed

• ½ tsp ground black pepper

• ½ tsp fine sea salt to taste

• ¼ tsp crushed red pepper flakes (optional)

• 1 can (15 oz) diced tomatoes

• 6 cups veggie/chicken stock or broth

• 2 cups chopped potato

• 4 cups chopped or shredded cabbage

• 2 bay leaves

• 1 cup frozen peas

• ½ tsp apple cider vinegar (optional) 

• fresh lemon juice (optional)

Veggie Burger:

• 1 can (15 oz) black beans

• 8 oz mushrooms

• 1 medium carrot

• 1½ cups broccoli florets

• ¼ medium onion

• 2 medium garlic cloves

• 2 tbsp olive oil or avocado oil

• 1 tsp smoked paprika

• 1 tsp chili powder

• ¾  tsp fine sea salt

• ¼ tsp fresh ground black pepper

• ⅓ cup walnuts

• 2 cups spinach leaves

• ¼ cup fresh parsley

• ½ cup panko or homemade breadcrumbs

• 2 large eggs

• 1 tbsp tomato paste

• ¾ cup cooked brown rice

For the soup, begin by sauté the veggies, add the broth, and simmer with all the seasonings until they’re tender. 

For the burgers, roast the vegetables, then pulse the ingredients in a food processor. Next, remove the mixture from the blender and shape them into patties. Drizzle a skillet with olive oil, then fry each pattie for a few minutes, flipping them over until both sides are golden. 

Remove the veggie burger patties from heat and assemble your burger. Lastly, serve the veggie soup and burger together for a comforting lunch.

Loaded with fiber, vitamins, and plant protein, this meal supports digestion, heart health, and sustained energy levels.

A vegetarian dietitian can curate this meal as part of a plant-based diet meal plan tailored to your personal goals.

Dinner: Boneless And Skinless BBQ Chicken Breast

Boneless And Skinless BBQ Chicken Breast is a flavorful protein-rich dinner paired with nutrient-packed sides to round out your day.

Ingredients:

• 4 oz boneless, skinless chicken breast

• BBQ sauce

• 2 cups sautéed spinach

• ½ baked sweet potato

• garlic, olive oil and tomatoes (optional)

Brush the chicken with BBQ sauce and grill it until it’s fully cooked. Next, sauté the spinach with garlic and olive oil in a skillet on medium, then toss in the tomatoes afterwards. Serve the chicken with the spinach, tomatoes, and half a baked sweet potato.

This lean protein, iron-rich spinach, and beta-carotene-packed sweet potatoes promote muscle maintenance, immune health, and glowing skin.

Moreover, a sports Registered Dietitian can adapt this recipe to suit your energy and performance  needs while ensuring optimal nutrition and flavor satisfaction.

Day 3

Breakfast: Apple And Cinnamon Oatmeal

Enjoy a warm and comforting serving of Apple And Cinnamon Oatmeal that’s rich in fiber and naturally sweetened for lasting energy.

Ingredients:

• ½ cup quick-cooking oats

• 1 cup unsweetened soy milk

• ½ sliced apple

• 1 tsp honey

• pinch of cinnamon

Cook the oats in soy milk in the microwave or stovetop. Next, stir in the apple slices, drizzling them with honey and sprinkling cinnamon on top. You can enjoy it immediately for a cozy and nourishing start to your day.

Rich in fiber, antioxidants, and natural sweetness, this breakfast option supports digestion, regulates blood sugar, and provides you with sustained energy.

A ‘dietitian near me’ can include this recipe in a tailored plan to help you reach your gut health goals while enjoying wholesome flavors.

Lunch: Chicken And Red Grape Salad

This Chicken And Red Grape Salad is a refreshing blend of lean protein, sweet fruit, and crunchy nuts for a balanced and satisfying midday meal.

Ingredients:

• 4 oz shredded, skinless chicken breast

• ¼ cup sliced red grapes

• 1 tbsp slivered almonds

• ¼ cup chopped celery

• 1 tbsp mayonnaise

• 1 tbsp plain Greek yogurt

Mix all the ingredients in a bowl until they’re evenly coated. Serve your salad over a bed of lettuce or with a slice of multigrain toast for added texture and nutrition.

Packed with lean protein, healthy fats, and antioxidants, this chicken and grape salad supports muscle repair, heart health, and immune function.

Dinner: Steamed Shrimp With Baked Potato And Spinach

Steamed Shrimp With Baked Potato And Spinach is a light yet filling dinner combination to end your night on a high note.

Ingredients:

• 4 oz de-veined and thawed shrimp

• 1 cup water

• 1 lemon (optional)

• 1 baked potato

• 3 cups steamed spinach

• olive oil, sea salt, and salsa (for toppings)

Steam the shrimp with water and lemon in a covered pot until they’re pink and opaque, then remove and set aside. 

Next, bake the potato in the microwave for 5 minutes. Slice the potato open, and top it with olive oil, salsa, and Greek yogurt. Serve the baked potato together with the steamed spinach.

Shrimp offers lean protein and omega-3s, while the spinach and baked potato provide fiber, iron, and essential vitamins. You can even incorporate this delicious dish into a pescetarian meal plan.

Conclusion

In this article, we discussed what a calorie deficit is, how to calculate the right calorie deficit for you, and shared a detailed 3-day diet plan to help you achieve your weight loss goals. 

From satisfying breakfasts to flavorful dinners, this plan is designed to keep you energized while maintaining a manageable calorie deficit.

That’s why we provide you with personalized advice that’s fully covered by insurance, helping you create a sustainable calorie deficit meal plan. 

So, what are you waiting for?

Get started and ‘find a Registered Dietitian near me’ at Berry Street to take the first step toward achieving your wellness goals today!