Meal Plan for week of September 1 California Trim Rx + 18 Temple

Melissa Duncan
Aug 27, 2025
5 min read

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.
We also recommend supplements at www.18Temple.com - Daily Habit is the perfect pairing for your GLP-1 medication

Your 7-Day California Trim Rx Family Meal Plan

Weekly Low-Carb & Budget-Friendly Meal Plan (September 1st - 7th)

Budget & Seasonal Strategy:

Focus on In-Season Produce: Late summer/early fall in Encinitas means an abundance of zucchini, bell peppers, corn, tomatoes, and eggplant. Buying these fresh will save you money.
Affordable Proteins: We'll rely on budget-friendly proteins like ground turkey, chicken thighs, (we suggest chicken thighs to stay budget friendly but you can use breasts, or other chicken parts as desiered), eggs, and canned fish.
Smart Trader Joe's Buys: We'll use specific Trader Joe's products to simplify meals and add great flavor without a high cost.

Day 1: Hearty Monday (September 1st)

Breakfast (approx. 300 calories/person): Scrambled Eggs with Avocado. Scramble 2 eggs per person with a dash of Trader Joe's Everything but the Bagel Seasoning. Serve with 1/2 sliced avocado.
Lunch (approx. 350 calories/person): Leftover Turkey Chili from a previous plan (a great way to use up leftovers and start the week strong!).
Dinner (approx. 450 calories/person): Ground Turkey & Zucchini Boats. Hollow out 3 medium zucchinis. Mix 1 lb of browned lean ground turkey with 1 can of Trader Joe's Diced Tomatoes (drained), garlic powder, salt, and pepper. Spoon the mixture into the zucchini boats and bake until tender. Top with a sprinkle of parmesan cheese.

Day 2: Simple Tuesday (September 2nd)

Breakfast (approx. 300 calories/person): Trader Joe's Plain Greek Yogurt with Peaches & Walnuts. Top 1 cup of plain Greek yogurt with 1/2 sliced fresh peach and 1 tbsp of chopped walnuts.
Lunch (approx. 350 calories/person): Leftover Zucchini Boats.
Dinner (approx. 450 calories/person): Sheet Pan Chicken Thighs with Veggies. On a sheet pan, toss 1.5 lbs of boneless, skinless chicken thighs with 1 diced red onion, 2 diced bell peppers, and 1 head of chopped broccoli florets. Drizzle with olive oil and a seasoning blend of your choice. Roast at 400°F until cooked through.

Day 3: Quick Wednesday (September 3rd)

Breakfast (approx. 300 calories/person): Cottage Cheese & Tomato Slices. Serve 1 cup of Trader Joe's Cottage Cheese with fresh, in-season tomato slices, salt, and black pepper.
Lunch (approx. 350 calories/person): Leftover Sheet Pan Chicken & Veggies.
Dinner (approx. 450 calories/person): Tuna Salad Lettuce Wraps. Mix 2 cans of solid white tuna (in water) with 3 tbsp light mayo, diced celery, and salt. Serve a generous portion in large lettuce cups.

Day 4: Flavorful Thursday (September 4th)

Breakfast (approx. 300 calories/person): Smoothie. Blend 1 cup unsweetened almond milk, 1 cup of Trader Joe's Organic Frozen Berry Medley, a scoop of protein powder, and a handful of spinach.
Lunch (approx. 350 calories/person): Leftover Tuna Salad.
Dinner (approx. 450 calories/person): Low-Carb Eggplant Parmesan. Slice 1 large eggplant into 1/2-inch rounds. Brush with olive oil and bake until soft. Layer the eggplant with a low-sugar marinara sauce and fresh mozzarella. Bake again until the cheese is melted and bubbly.

Day 5: Seafood Friday (September 5th)

Breakfast (approx. 300 calories/person): Scrambled eggs with Bell Peppers. Scramble 2 eggs per person with 1/2 cup of diced bell peppers.
Lunch (approx. 350 calories/person): Leftover Eggplant Parmesan.
Dinner (approx. 450 calories/person): Shrimp with Roasted Asparagus. Thaw 1 lb of Trader Joe's Frozen Raw Shrimp. Toss with olive oil, minced garlic, and paprika. Roast with 1 large bunch of asparagus spears at 400°F until the shrimp is pink and asparagus is tender.

Day 6: Saturday Grill (September 6th)

Breakfast (approx. 300 calories/person): Trader Joe's Plain Greek Yogurt with sliced peaches and a sprinkle of chopped walnuts.
Lunch (approx. 350 calories/person): Leftover Shrimp and Roasted Asparagus.
Dinner (approx. 450 calories/person): Grilled Steak with a large salad. Grill 3 lean sirloin steaks (approx. 5-6 oz each). Serve with a large mixed greens salad topped with sliced cucumbers, corn (if desired), and a light vinaigrette.

Day 7: Sunday Recharge (September 7th)

Breakfast (approx. 300 calories/person): Omelet with mushrooms and Trader Joe's Organic Feta Cheese. Make a 2-egg omelet per person and fill with sautéed mushrooms and a sprinkle of feta.
Lunch (approx. 350 calories/person): Leftover Grilled Steak on a salad.
Dinner (approx. 450 calories/person): Turkey Chili. In a pot, brown 1.5 lbs of lean ground turkey. Add 1 can of Trader Joe's Diced Tomatoes, 1 can of Trader Joe's Black Beans (rinse and drain), and a tablespoon of chili powder and cumin. Simmer for at least 20 minutes to let flavors meld.

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.

Check Out our Partner in supplements www.18Temple.com Their Daily Habit pairs well with GLP-1 Medication

18 Temple