Meal Plan for August 11-17th California Trim Rx

At California Trim Rx, we believe in empowering you on your weight management journey, and that includes providing the tools and knowledge for optimal health. If you're utilizing GLP-1 medications, you're experiencing a powerful aid in managing appetite and blood sugar. But for true, sustainable success and overall well-being, including vibrant hair and skin, what you eat matters more than ever.

GLP-1 medications work by slowing gastric emptying and reducing appetite, meaning you'll naturally be eating less. This makes every bite count! Focusing on nutrient-dense foods becomes paramount to prevent deficiencies, maintain muscle mass, manage potential side effects, and truly thrive.

That's why we have crafted a delicious and practical healthy-carb meal plan emphasizing ingredients that are in season during the first week of August.

Why a Thoughtful Diet is Crucial on GLP-1 Medications:

• Maximizing Nutrient Intake: With reduced appetite, it's vital to ensure every calorie consumed delivers maximum nutritional value. Our plan focuses on protein, fiber, healthy fats, and a spectrum of vitamins and minerals.

• Supporting Hair & Skin Health: Rapid weight loss, while exciting, can sometimes lead to temporary hair thinning (telogen effluvium) or changes in skin elasticity. By prioritizing specific nutrients, we can help combat these effects and promote a radiant appearance. Key players include:

  • Protein: The building block of hair and skin.

  • Vitamin C: Essential for collagen production, a protein that gives skin its elasticity, and for iron absorption, vital for hair.

  • Vitamin E: A powerful antioxidant that protects skin from damage and supports scalp health.

  • Biotin: Known for its role in hair and nail strength.

  • Zinc: Supports cell growth and repair, crucial for hair follicles and wound healing.

  • Omega-3 Fatty Acids: Reduce inflammation and contribute to skin hydration and elasticity.

• Managing Side Effects: GLP-1 medications can sometimes cause digestive issues like nausea or constipation. Our meal plan emphasizes whole, easily digestible foods, adequate fiber, and hydration to minimize discomfort.

• Sustaining Energy Levels: While eating less, you still need consistent energy. Healthy carbs, lean protein, and good fats provide steady fuel without the spikes and crashes associated with refined sugars.

• Long-Term Success: Pairing your GLP-1 medication with a mindful, nutrient-rich eating plan is the foundation for lasting weight management and improved overall health.

Your 7-Day California Trim Rx Family Meal Plan

Printable Meal Plan.pdf

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Day 1: Mediterranean Monday (August 11th)

• Breakfast (approx. 300 calories/person): Greek Yogurt with Peaches & Walnuts

  • Recipe: Layer 1 cup plain Greek yogurt (full-fat or 2%) with 1/2 cup sliced fresh peaches (in season!), and 1 tbsp chopped walnuts.

  • Hair/Skin Boost: Greek Yogurt (Protein, Probiotics), Peaches (Vitamin C), Walnuts (Omega-3s, Vitamin E).

• Lunch (approx. 350 calories/person): Chicken Salad Lettuce Wraps with Cucumber

  • Recipe: Mix 4 oz shredded cooked chicken breast with 1 tbsp light mayo (or Greek yogurt), 1/4 cup diced celery, 1 tbsp chopped fresh dill. Serve in large lettuce cups with 1/2 cup cucumber slices on the side.

  • Hair/Skin Boost: Chicken (Protein, Zinc), Cucumber (Hydration), Lettuce (Vitamin A, C).

• Dinner (approx. 450 calories/person): Baked Chicken Breast with Roasted Zucchini & Corn

  • Recipe: Bake 5-6 oz boneless, skinless chicken breast per person. Roast 1.5 cups diced zucchini and 1/2 cup corn kernels (fresh from the cob!) per person, tossed in olive oil, garlic powder, salt, and pepper.

  • Hair/Skin Boost: Chicken (Protein, Zinc), Zucchini (Vitamin C), Corn (Antioxidants).

Day 2: Seafood Tuesday (August 12th)

• Breakfast (approx. 300 calories/person): Scrambled Eggs with Spinach & Feta

  • Recipe: Scramble 2 large eggs per person with 1 cup fresh spinach and 1 tbsp crumbled feta cheese.

  • Hair/Skin Boost: Eggs (Biotin, Protein), Spinach (Vitamin C, Iron).

• Lunch (approx. 350 calories/person): Leftover Baked Chicken & Veggies

  • Recipe: Enjoy any remaining chicken and roasted vegetables from Monday's dinner.

  • Hair/Skin Boost: Carries over from previous meal.

• Dinner (approx. 450 calories/person): Pan-Seared Halibut with Green Bean & Cherry Tomato Sauté

  • Recipe: Pan-sear 5-6 oz halibut fillet per person until flaky. Sauté 1 cup fresh green beans and 1/2 cup cherry tomatoes with garlic and a drizzle of olive oil.

  • Hair/Skin Boost: Halibut (Protein, Omega-3s), Green Beans (Vitamin C, K), Cherry Tomatoes (Vitamin C, Lycopene).

Day 3: Wholesome Wednesday (August 13th)

• Breakfast (approx. 300 calories/person): Cottage Cheese with Sliced Figs & Almonds

  • Recipe: Serve 1 cup cottage cheese with 1-2 fresh figs (sliced, if available in your local market this week!) and 1 tbsp sliced almonds.

  • Hair/Skin Boost: Cottage Cheese (Protein), Figs (Antioxidants, Fiber), Almonds (Vitamin E).

• Lunch (approx. 350 calories/person): Turkey & Bell Pepper Stir-fry

  • Recipe: Sauté 4 oz lean ground turkey with 1 cup sliced bell peppers (red, yellow, orange) and 1/2 cup sliced mushrooms. Season with low-sodium soy sauce, ginger, and garlic. Serve as is, or with a small portion of cauliflower rice.

  • Hair/Skin Boost: Turkey (Protein, Zinc), Bell Peppers (Vitamin C), Mushrooms (B vitamins).

• Dinner (approx. 450 calories/person): Lean Pork Tenderloin with Roasted Broccoli & Cauliflower Mash

  • Recipe: Roast 5-6 oz pork tenderloin per person. Roast 1.5 cups broccoli florets. Serve with 1 cup cauliflower mash (steamed cauliflower blended with a little unsweetened almond milk and seasoning).

  • Hair/Skin Boost: Pork (Protein, Zinc), Broccoli (Vitamin C), Cauliflower (Vitamin C, K).

Day 4: Thrifty Thursday (August 14th)

• Breakfast (approx. 300 calories/person): Berry & Chia Seed Smoothie

  • Recipe: Blend 1 cup unsweetened almond milk, 1 scoop protein powder, 1/2 cup mixed berries, 1 tbsp chia seeds, and a handful of spinach.

  • Hair/Skin Boost: Berries (Vitamin C), Chia Seeds (Omega-3s), Spinach (Vitamin C, Iron).

• Lunch (approx. 350 calories/person): Leftover Pork Tenderloin & Veggies

  • Recipe: Reheat and enjoy the delicious leftovers from Wednesday's dinner.

  • Hair/Skin Boost: Carries over.

• Dinner (approx. 450 calories/person): Shrimp & Cucumber Noodle Salad with Peanut Dressing

  • Recipe: Combine 4 oz cooked shrimp per person with 1.5 cups spiralized cucumber noodles. Toss with a light dressing made from 1 tbsp natural peanut butter, lime juice, a dash of low-sodium soy sauce, and a little water to thin. Add chopped cilantro and a sprinkle of crushed peanuts.

  • Hair/Skin Boost: Shrimp (Protein, Zinc), Cucumber (Hydration), Peanuts (Biotin, Vitamin E).

Day 5: Flavorful Friday (August 15th)

• Breakfast (approx. 300 calories/person): Omelet with Mushrooms & Bell Peppers

  • Recipe: Make a 2-egg omelet per person, filled with 1/2 cup sautéed mushrooms and diced bell peppers.

  • Hair/Skin Boost: Eggs (Biotin), Mushrooms (B vitamins), Bell Peppers (Vitamin C).

• Lunch (approx. 350 calories/person): Hard-Boiled Eggs with Mixed Greens & Avocado

  • Recipe: Serve 2 hard-boiled eggs (sliced) over a generous bed of mixed greens with 1/2 sliced avocado. Dress lightly with olive oil and vinegar.

  • Hair/Skin Boost: Eggs (Biotin, Protein), Avocado (Vitamin E, Biotin), Mixed Greens (Vitamin A, C).

• Dinner (approx. 450 calories/person): Ground Turkey Meatballs with Zucchini Spaghetti & Marinara

  • Recipe: Form lean ground turkey into meatballs, season, and bake or pan-fry. Serve with 1.5 cups spiralized zucchini "spaghetti" and 1/2 cup low-sugar marinara sauce.

  • Hair/Skin Boost: Turkey (Protein, Zinc), Zucchini (Vitamin C), Marinara (Lycopene, Vitamin C from tomatoes).

Day 6: Saturday Grill & Chill (August 16th)

• Breakfast (approx. 300 calories/person): Protein Pancakes with Berries

  • Recipe: Prepare low-carb protein pancakes (using a mix or recipe with almond/coconut flour). Top with 1/2 cup fresh mixed berries.

  • Hair/Skin Boost: Protein Powder (Protein), Berries (Vitamin C).

• Lunch (approx. 350 calories/person): Leftover Meatballs & Zucchini Spaghetti

  • Recipe: Enjoy the leftovers from Friday's dinner.

  • Hair/Skin Boost: Carries over.

• Dinner (approx. 450 calories/person): Grilled Steak with Asparagus & Bell Pepper Medley

  • Recipe: Grill 5-6 oz lean steak (e.g., sirloin, flank) per person. Grill or roast 1 cup asparagus spears and 1 cup mixed bell pepper strips, tossed in olive oil.

  • Hair/Skin Boost: Steak (Protein, Iron, Zinc), Asparagus (Vitamin E), Bell Peppers (Vitamin C).

Day 7: Sunday Recharge (August 17th)

• Breakfast (approx. 300 calories/person): Scrambled Eggs with Avocado Toast (on low-carb bread)

  • Recipe: Scramble 2 eggs per person. Serve with 1 slice of low-carb bread topped with 1/2 mashed avocado.

  • Hair/Skin Boost: Eggs (Biotin, Protein), Avocado (Vitamin E, Biotin).

• Lunch (approx. 350 calories/person): Large Chef's Salad

  • Recipe: A generous mixed greens salad topped with 3 oz sliced lean deli turkey or chicken, 1 hard-boiled egg (sliced), cucumber, cherry tomatoes, and bell pepper strips. Light vinaigrette.

  • Hair/Skin Boost: Lean Protein (Protein, Zinc), Eggs (Biotin), Veggies (Vitamins & Antioxidants).

• Dinner (approx. 450 calories/person): Baked Salmon with Roasted Sweet Potatoes & Sautéed Kale

  • Recipe: Bake 5-6 oz salmon fillet per person. Roast 1/2 cup diced sweet potato (healthy carb portion) and sauté 1 cup fresh kale with garlic and olive oil.

  • Hair/Skin Boost: Salmon (Omega-3s, Protein, Vitamin D), Sweet Potato (Vitamin A, Biotin), Kale (Vitamin C, K).

AUG 11- Shopping List.pdf

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This meal plan is a testament to how delicious and satisfying healthy eating can be, especially when combined with the benefits of your GLP-1 medication. Remember, at California Trim Rx, our team is here to support you every step of the way. Prioritize these nutrient-dense foods, stay hydrated, and embrace the journey to a healthier, more radiant you!

Ready to take the next step in your health journey? Contact California Trim Rx today to learn more about personalized support and how we can help you achieve your wellness goals.

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