Only Dinners. Week of October 27th by California Trim Rx + 18 Temple

Melissa Duncan
Oct 24, 2025
5 min read

Based on overwhelming feedback from our incredible patients and followers, we know that dinner is often the hardest meal to plan. Trying to balance a busy schedule with your health goals can be a challenge!

To help streamline your week and ensure you’re hitting your nutritional targets, this week’s meal plan is focused exclusively on dinners. Please see previous Meal Plans posted here for lunch and breakfast ideas.

We strive to assist all of our followers on their weight loss journey, and we know the profound importance of fueling your body with healthy, whole foods while on GLP-1 and GIP medications. Prioritizing protein and fiber at your largest meal (dinner) is crucial for maintaining muscle mass and supporting lasting satiety.

This plan focuses on easy prep, minimal fuss, and using accessible, affordable ingredients from our favorite spot, Trader Joe’s!

California Trim Rx Low-Carb Dinner Plan (Oct 27th – Nov 2nd)

This plan focuses on high-protein, low-carb dinners, aiming for approximately 400–500 calories per meal.

Day	Dinner Meal	Trader Joe's Focus & Low-Carb Substitution	Est. Calories
Mon	Low-Carb Beef & Pumpkin Chili	Ground Beef/Turkey, Canned Pumpkin Puree, Diced Tomatoes	470
Tue	Seared Cod with Brown Butter Sage & Spinach	Frozen Cod Fillets, Fresh Sage, Bagged Spinach	420
Wed	Shepherd's Pie w/ Cauliflower Mash Topping	Lean Ground Beef/Lamb, Frozen Riced Cauliflower	490
Thu	Autumn Chicken Salad Lettuce Cups	Pre-cooked Chicken Breast, Celery, Walnuts, Greek Yogurt Dressing	400
Fri	Shrimp Scampi with Zucchini Noodles	Frozen Shrimp, Zucchini Spirals, Garlic, Butter	460
Sat	Pulled Pork Lettuce Wraps (Controlled Carbs)	Pre-cooked Pulled Pork, Low-Sugar BBQ Sauce (sparingly), Cabbage	500
Sun	Turkey Meatloaf Muffins & Roasted Asparagus	Turkey Meatloaf Muffins (frozen), Fresh Asparagus	440

Dinner Prep Guide: Seasonal & High-Protein Cooking

Monday: Low-Carb Beef & Pumpkin Chili

A cozy, high-protein twist on traditional chili, using pumpkin puree for flavor and thickness without excess carbs.

Brown Meat: Brown 4 oz of Trader Joe's Ground Turkey or Beef in a pot. Drain fat.
Simmer: Add 1/2 cup of canned pumpkin puree (not pie filling!), 1/2 can of diced tomatoes (Trader Joe's), and 1 cup of chicken broth.
Season: Stir in chili powder, cumin, and a pinch of salt. Simmer for $20$ minutes.
Serve: Serve in a bowl topped with a dollop of Greek yogurt (for protein) and some shredded cheddar (optional).

Tuesday: Seared Cod with Brown Butter Sage & Spinach

A quick, elegant, and highly satisfying dinner utilizing healthy fats.

Prep Fish: Thaw and pat dry one Trader Joe's Frozen Cod Fillet. Season with salt and pepper.
Sear: Sear the cod in a skillet with 1 tsp of olive oil for $3-4$ minutes per side until flaky. Set aside.
Brown Butter: Add 1 tbsp of butter and 3-4 fresh sage leaves to the same skillet. Cook until the butter foams, turns golden brown, and smells nutty ($1-2$ minutes).
Spinach: Quickly toss 2 cups of fresh spinach in the brown butter sauce until wilted.
Serve: Place the spinach on a plate and top with the seared cod.

Wednesday: Shepherd's Pie w/ Cauliflower Mash Topping

A warming comfort meal made low-carb by swapping mashed potatoes for cauliflower.

Meat Base: Brown 4 oz of lean ground beef (or lamb). Drain fat. Add 1/2 cup of frozen mixed vegetables (peas/carrots/corn blend—use sparingly for carb control) and 1/4 cup of beef broth. Season with thyme and pepper. Place mixture in a small, oven-safe dish.
Cauliflower Mash: Microwave 1.5 cups of frozen riced cauliflower until tender. Mash it with a fork or blender, adding a splash of unsweetened almond milk and a sprinkle of Parmesan.
Bake: Spread the cauliflower mash over the meat base. Bake at $375^{\circ}F$ for $15$ minutes, or until the top is lightly golden.

Thursday: Autumn Chicken Salad Lettuce Cups

A fantastic, easy-to-assemble meal that utilizes pre-cooked protein and seasonal mix-ins.

Prep Salad: Dice 4 oz of Trader Joe's Fully Cooked Chicken Breast.
Mix Dressing: In a small bowl, mix 2 tbsp of plain Greek Yogurt (or light mayo) with a tiny bit of Dijon mustard, salt, and pepper.
Combine: Toss the diced chicken with the dressing, $1/4$ cup chopped celery, and $1$ tbsp chopped walnuts.
Serve: Serve a generous portion of the chicken salad in large lettuce cups (or use the Jicama Wraps).

Friday: Shrimp Scampi with Zucchini Noodles

A delicious Italian classic made low-carb using zucchini spirals.

Prep Shrimp: Sauté 4 oz of Trader Joe's frozen shrimp (thawed and peeled) in a pan with 1 tbsp of butter and plenty of chopped garlic until pink ($3-5$ minutes).
Add Noodles: Add 1 cup of Trader Joe's Zucchini Spirals (or the Cauliflower Gnocchi alternative) to the pan. Sauté just until heated through ($2-3$ minutes—do not overcook).
Finish: Squeeze fresh lemon juice over the mixture. Toss and serve topped with fresh parsley.

Saturday: Pulled Pork Lettuce Wraps (Controlled Carbs)

This is easy and high-protein, but the BBQ sauce portion must be strictly controlled due to sugar content.

Prep Pork: Use a small portion (4 oz) of Trader Joe's Pulled Pork (or comparable lean pork). Heat it in a skillet or microwave.
Add Veggies: Add $1/2$ cup of shredded cabbage or a crunchy slaw mix to the warmed pork for volume and fiber.
Sauce: Toss the mixture with only 1-2 teaspoons of your favorite low-sugar BBQ sauce (or use sugar-free seasoning rubs instead).
Serve: Serve the mixture inside large, crisp lettuce wraps.

Sunday: Turkey Meatloaf Muffins & Roasted Asparagus

A simple, pre-portioned dinner to finish the week strong.

Prep Meatloaf: Heat 1-2 Trader Joe's Turkey Meatloaf Muffins according to package instructions.
Roast Asparagus: Toss 1 cup of fresh asparagus spears with olive oil, salt, and pepper. Roast alongside the meatloaf (or separately) at $400^{\circ}F$ for $10-15$ minutes until tender-crisp.
Serve: Pair the high-protein muffin(s) with the fibrous asparagus for a complete, balanced meal.

Don't Forget the Exercise!

While nutrition is paramount on GLP-1 and GIP therapy, remember the importance of movement. Whether it’s a daily brisk walk or your dedicated strength training routine, maintaining or building muscle mass is crucial for boosting your metabolism and ensuring sustainable, long-term success.

We hope this dinner-focused plan makes your week easier and tastier! As always, we are here to support your journey.

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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