7-Day Healthy Food Diet Plan for Weight Loss with High Protein Meals

Ingredients

• 1 lb (450g) lean ground turkey
• 2 medium zucchini, spiralized or diced
• 1 cup cherry tomatoes, halved
• 1 medium bell pepper, chopped
• 1 medium onion, diced
• 3 cloves garlic, minced
• 2 tbsp olive oil
• 1 can (14 oz) diced tomatoes
• 2 tbsp tomato paste
• 1 tsp dried oregano
• 1 tsp dried basil
• 1/2 tsp red pepper flakes
• Salt and black pepper to taste
• 1/4 cup fresh parsley, chopped
• 2 tbsp grated Parmesan cheese (optional)

Instructions

1. 1

   Prep your vegetables

   Heat olive oil in a large skillet over medium-high heat. Add diced onion and cook for 3-4 minutes until softened. Toss in minced garlic and cook for another 30 seconds until fragrant.

2. 2

   Brown the turkey

   Add ground turkey to the skillet, breaking it up with a wooden spoon. Cook for 6-8 minutes until no longer pink. Season with salt and pepper as it cooks.

3. 3

   Add the sauce base

   Stir in tomato paste and cook for 1 minute. Add diced tomatoes, bell pepper, oregano, basil, and red pepper flakes. Let it simmer for 10-12 minutes until the sauce thickens slightly.

   

4. 4

   Prepare the zucchini

   In the last 3-4 minutes of cooking, add the spiralized zucchini and cherry tomatoes. Cook just until the zucchini is tender but still has a slight bite—don't let it get mushy.

5. 5

   Finish and serve

   Remove from heat and stir in fresh parsley. Taste and adjust seasoning. Serve immediately, topped with a sprinkle of Parmesan cheese if desired.

Substitution Ideas

Storage Tips

Store leftovers in the refrigerator for up to 4 days in airtight containers. The zucchini might release some water, so just drain it before reheating. You can also freeze portions for up to 3 months—just thaw overnight before reheating in a skillet or microwave.