What's for Dinner? Week of October 20th by California Trim Rx + 18 Temple

Melissa Duncan
Oct 17, 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 20th – 26th)

This plan focuses on high-protein, low-carb dinners, generally keeping your estimated meal intake in the 400–500 calorie range to support your overall 1000–1200 daily calorie goal. We've maximized protein to support muscle mass maintenance on GLP-1/GIP medications.

Day	Dinner Meal	Trader Joe's Focus & Low-Carb Substitution	Est. Calories
Mon	Stuffed Acorn Squash with Turkey & Feta	Ground Turkey, Acorn Squash (portion controlled), Light Feta, Pecans	460
Tue	Lemon Rosemary Chicken Thighs Sheet Pan	Boneless Skinless Chicken Thighs, Fresh Green Beans, Mushrooms	480
Wed	Pistachio-Crusted Salmon with Cauliflower Mash	Frozen Salmon Fillets, Crushed Pistachios, Frozen Cauliflower	470
Thu	Quick White Chicken Chili (Low-Carb)	Pre-cooked Chicken Breast, Canned Diced Green Chiles, Greek Yogurt	450
Fri	Pork Tenderloin Medallions with Balsamic Glazed Sprouts	Pork Tenderloin, Frozen Brussels Sprouts, Balsamic Glaze	420
Sat	Lamb/Beef Kofta Skewers & Cucumber Salad	Ground Beef/Lamb, Tzatziki Dip, Persian Cucumbers	500
Sun	Cauliflower Pizza with Pesto, Spinach, and Ricotta	Cauliflower Pizza Crust, Pesto, Ricotta, Fresh Spinach	490

Dinner Prep Guide: New Fall Recipes

Monday: Stuffed Acorn Squash with Turkey & Feta

This dish is seasonal and satisfying. The carb count is controlled by keeping the squash portion to about half a small squash per serving.

Prep Squash: Preheat oven to 400∘F. Slice one small acorn squash in half, scoop out the seeds, and brush the insides with olive oil, salt, and pepper. Roast face-down for 20−25 minutes until tender.
Prep Filling: While roasting, brown 4 oz of Trader Joe's Ground Turkey in a skillet. Season with sage, salt, and pepper.
Combine: Once the turkey is cooked, stir in 2 tbsp chopped spinach, 1 tbsp chopped pecans, and 1 oz crumbled Feta cheese.
Serve: Fill the roasted squash half with the turkey mixture.

Tuesday: Lemon Rosemary Chicken Thighs Sheet Pan

A simple, flavorful sheet pan dinner that utilizes high-fat, satisfying chicken thighs.

Prep: Preheat oven to 400∘F. On a sheet pan, toss one boneless, skinless chicken thigh and 1.5 cups of a mix of green beans and sliced mushrooms with olive oil, fresh rosemary, lemon zest, salt, and pepper.
Roast: Bake for 25−30 minutes, flipping the chicken halfway through, until the thigh reaches an internal temperature of 165∘F and the vegetables are tender.

Wednesday: Pistachio-Crusted Salmon with Cauliflower Mash

Frozen salmon at Trader Joe's is convenient and a great source of healthy fats and protein.

Prep Salmon: Preheat oven to 400∘F. Place one frozen salmon fillet on a small baking sheet. Brush lightly with Dijon mustard, then press 1 tbsp of crushed pistachios onto the top. Bake for 12−15 minutes.
Prep Mash: While the salmon cooks, microwave or boil 1.5 cups of frozen cauliflower florets until very tender.
Mash: Drain the cauliflower completely. Mash it with a fork or hand mixer, adding a splash of unsweetened almond milk and a tiny pat of butter (or olive oil) for creaminess. Season with garlic powder, salt, and pepper.
Serve: Serve the crusted salmon over the cauliflower mash.

Thursday: Quick White Chicken Chili (Low-Carb)

A cozy, high-protein soup that uses pre-cooked chicken for speed. Note: We keep this low-carb by limiting the use of beans.

Sauté Base: In a pot, sauté 1/2 cup chopped onions and 1 can of diced green chiles (Trader Joe's) in olive oil until soft.
Simmer: Stir in 1 cup of low-sodium Chicken Broth, 1/4 cup of the chili's white beans (optional, use sparingly for carb control), and seasoning (cumin, oregano). Simmer for 10 minutes.
Add Protein: Shred or dice 4 oz of Trader Joe's Fully Cooked Chicken Breast and add it to the pot to warm through.
Finish: Stir in 2 tbsp of plain Greek Yogurt or cream cheese off the heat for creaminess. Serve topped with fresh cilantro.

Friday: Pork Tenderloin Medallions with Balsamic Glazed Sprouts

This recipe is quick thanks to the easily sliceable pork tenderloin.

Cook Pork: Slice 4 oz of Pork Tenderloin into small medallions (if not already sliced). Sear them in a hot skillet with a teaspoon of olive oil for 3−4 minutes per side until cooked through. Remove and keep warm.
Cook Sprouts: Add 1.5 cups of frozen Brussels sprouts to the same skillet and sauté for 7−10 minutes until tender and slightly browned.
Glaze: Drizzle the sprouts with 1 tbsp of Balsamic Glaze (use sparingly as it contains sugar, or use regular balsamic vinegar) and a pinch of salt.
Serve: Serve the pork medallions alongside the glazed sprouts.

Saturday: Lamb/Beef Kofta Skewers & Cucumber Salad

A fun, flavorful Mediterranean-inspired meal that's naturally low-carb.

Prep Kofta: Mix 4 oz of Ground Beef or Lamb with chopped parsley, garlic powder, cumin, and salt. Form into 3 small sausage shapes and thread onto skewers (optional).
Cook Kofta: Grill, bake, or pan-sear the kofta until cooked through (8−10 minutes).
Make Salad: Dice 1 Persian Cucumber and mix with a squeeze of lemon juice, fresh mint, and salt.
Serve: Serve the kofta with 2 tbsp of Trader Joe's Tzatziki Creamy Garlic Cucumber Dip and the cucumber salad.

Sunday: Cauliflower Pizza with Pesto, Spinach, and Ricotta

A treat that keeps it low-carb by using a ready-made crust substitute!

Prep Crust: Preheat oven according to directions on the Trader Joe's Cauliflower Pizza Crust (or similar low-carb crust).
Top: Spread 1 tbsp of Pesto lightly over the crust. Top with 1/4 cup shredded mozzarella (or Trader Joe's pre-shredded Pizza Cheese blend), 1/4 cup fresh spinach, and dollops of 2 tbsp of Ricotta cheese.
Bake: Bake until the crust is crisp and the cheese is melted and bubbly.
Serve: Slice and enjoy 1/4 of the pizza (one serving size).

This plan gives you a delicious variety for the next week while sticking to your nutritional goals. Would you like me to generate the Trader Joe's shopping list for these new dinners?

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.

Check Out our Partner in supplements www.18Temple.com

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