Meal Plan for week of September 29th California Trim Rx + 18 Temple

Melissa Duncan
Sep 25
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 + 18Temple Meal Plan

Weekly Meal Plan (September 29th - October 5th)

Budget & Seasonal Strategy:

Lean Proteins: This week's plan uses lean proteins like chicken, ground turkey, and eggs for high-protein, satisfying meals.
Seasonal Produce: We're embracing early fall with recipes featuring pumpkin, spaghetti squash, and hearty greens.
Trader Joe's Hacks: The plan continues to leverage Trader Joe's convenient pre-prepped items like riced cauliflower and pre-cooked chicken sausage to save you time.

Day 1: Cozy Monday (September 29th)

Breakfast (approx. 300 calories/person): Scrambled Eggs with Sautéed Spinach. Scramble 2 eggs per person and mix with a handful of sautéed spinach and a sprinkle of crumbled feta cheese.
Lunch (approx. 350 calories/person): Leftover Stuffed Bell Peppers (from last week's plan, or a batch you make ahead).
Dinner (approx. 450 calories/person): Ground Turkey & Pumpkin Chili. Brown 1 lb of lean ground turkey. Add a can of Trader Joe's diced tomatoes, a can of pumpkin puree (not pie filling), chili seasoning, and a chopped onion. Simmer until flavors meld. Serve with a dollop of sour cream or a sprinkle of cheese.

Day 2: Simple Tuesday (September 30th)

Breakfast (approx. 300 calories/person): Trader Joe's Plain Greek Yogurt with Pumpkin Seeds. Top 1 cup of Greek yogurt with a tablespoon of pumpkin seeds and a light sprinkle of cinnamon.
Lunch (approx. 350 calories/person): Leftover Ground Turkey & Pumpkin Chili.
Dinner (approx. 450 calories/person): Italian Chicken Sausage with Roasted Broccoli & Bell Peppers. On a sheet pan, toss Trader Joe's pre-cooked Chicken Sausage (sliced) with broccoli florets and chopped bell peppers. Drizzle with olive oil and Italian seasoning. Roast at 400°F until tender and browned.

Day 3: Quick Wednesday (October 1st)

Breakfast (approx. 300 calories/person): Smoothie. Blend 1 cup of unsweetened almond milk, a scoop of protein powder, a handful of spinach, and 1/2 a frozen banana (optional, adjust for carb intake).
Lunch (approx. 350 calories/person): Leftover Italian Chicken Sausage with Roasted Broccoli & Bell Peppers.
Dinner (approx. 450 calories/person): Baked Salmon with Sautéed Green Beans. Season and bake a 5-6 oz salmon fillet per person. While the salmon bakes, sauté green beans in olive oil with minced garlic.

Day 4: Thrifty Thursday (October 2nd)

Breakfast (approx. 300 calories/person): Cottage Cheese with Sliced Cucumber. Serve 1 cup of Trader Joe's Cottage Cheese with fresh cucumber slices and a sprinkle of black pepper.
Lunch (approx. 350 calories/person): Leftover Baked Salmon with Sautéed Green Beans.
Dinner (approx. 450 calories/person): Ground Beef & Spaghetti Squash Casserole. Cook a spaghetti squash and shred the flesh. In a separate pan, brown ground beef with chopped onions and garlic. Mix the cooked squash with the beef and a low-sugar marinara sauce. Top with shredded mozzarella and bake until bubbly and golden.

Day 5: Seafood Friday (October 3rd)

Breakfast (approx. 300 calories/person): Scrambled Eggs with Avocado. Scramble 2 eggs per person with a dash of salt and pepper. Serve with 1/2 a sliced avocado.
Lunch (approx. 350 calories/person): Leftover Ground Beef & Spaghetti Squash Casserole.
Dinner (approx. 450 calories/person): Pan-Seared Chicken with Roasted Carrots & Parsnips. Season 5-6 oz boneless, skinless chicken breast per person. Pan-sear until cooked through. Serve with roasted carrots and parsnips tossed in olive oil and herbs.

Day 6: Saturday Feast (October 4th)

Breakfast (approx. 300 calories/person): Low-Carb Protein Pancakes. Use a low-carb pancake mix. Top with fresh berries.
Lunch (approx. 350 calories/person): Leftover Pan-Seared Chicken.
Dinner (approx. 450 calories/person): Chicken and Vegetable Stir-fry. Stir-fry cubed chicken breast with a variety of seasonal vegetables like mushrooms, snap peas, and shredded cabbage. Use a low-carb stir-fry sauce or a homemade blend of soy sauce, ginger, and garlic.

Day 7: Sunday Recharge (October 5th)

Breakfast (approx. 300 calories/person): Greek Yogurt Parfait with berries and sliced almonds. Layer Greek yogurt with fresh berries and 1 tbsp of sliced almonds.
Lunch (approx. 350 calories/person): Leftover Chicken and Vegetable Stir-fry.

Dinner (approx. 450 calories/person): Roasted Pork Loin with Roasted Cauliflower. Season and roast a pork loin. Roast cauliflower florets tossed in olive oil and a pinch of salt until tender and slightly crispy.

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