Meal Plan for week of September 22 California Trim Rx + 18 Temple

Melissa Duncan
Sep 18, 2025
5 min read

Updated: Sep 19, 2025

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 Meal Plan

Weekly Meal Plan (September 22th - 28th)

Budget & Seasonal Strategy:

Lean Proteins: We'll be using lean proteins like chicken breast, ground turkey, and eggs to keep the meals light and high in protein.
Seasonal Produce: This plan continues to use abundant late-summer produce like zucchini and bell peppers while introducing early fall vegetables like butternut squash and cauliflower.
Trader Joe's Hacks: We'll rely on Trader Joe's convenient and healthy finds to save time on meal prep throughout the week.

Day 1: Hearty Monday (September 22nd)

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 Pot Roast (from previous plan or a batch you make ahead of time).
Dinner (approx. 450 calories/person): Pan-Seared Chicken Breast with Roasted Brussels Sprouts. Season 5-6 oz boneless, skinless chicken breast per person with salt, pepper, and garlic powder. Pan-sear until cooked through. Serve with roasted Brussels sprouts tossed in olive oil and balsamic glaze.

Day 2: Simple Tuesday (September 23rd)

Breakfast (approx. 300 calories/person): Trader Joe's Plain Greek Yogurt with fresh berries & walnuts. Top 1 cup of Greek yogurt with a handful of fresh berries and 1 tbsp of chopped walnuts.
Lunch (approx. 350 calories/person): Leftover Pan-Seared Chicken & Roasted Brussels Sprouts.
Dinner (approx. 450 calories/person): Ground Turkey Lettuce Wraps. Brown 1 lb of lean ground turkey. Add chopped water chestnuts, minced garlic, and ginger. Flavor with Trader Joe's Soyaki sauce. Add shredded carrots and cucumber for extra crunch. Serve in large lettuce cups.

Day 3: Quick Wednesday (September 24th)

Breakfast (approx. 300 calories/person): Smoothie. Blend 1 cup of 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 Ground Turkey Lettuce Wraps.
Dinner (approx. 450 calories/person): Zucchini "Noodles" with Shrimp & Cherry Tomatoes. Spiralize 1-2 zucchini per person or use Trader Joe's pre-made Zucchini Spirals. Sauté shrimp in olive oil with minced garlic and red pepper flakes. Toss with the "noodles" and cherry tomatoes.

Day 4: Thrifty Thursday (September 25th)

Breakfast (approx. 300 calories/person): Cottage Cheese with Sliced Tomatoes. Serve 1 cup of Trader Joe's Cottage Cheese with fresh tomato slices and a sprinkle of black pepper.
Lunch (approx. 350 calories/person): Leftover Zucchini "Noodles" with Shrimp.
Dinner (approx. 450 calories/person): Chicken and Butternut Squash Sheet Pan. On a sheet pan, toss cubed chicken breast with butternut squash chunks, sliced red onion, and bell peppers. Drizzle with olive oil and season with salt and pepper. Roast at 400°F until cooked through.

Day 5: Seafood Friday (September 26th)

Breakfast (approx. 300 calories/person): Scrambled Eggs with Sautéed Mushrooms. Scramble 2 eggs per person with 1 cup of sautéed sliced mushrooms.
Lunch (approx. 350 calories/person): Leftover Chicken and Butternut Squash Sheet Pan.
Dinner (approx. 450 calories/person): Baked Salmon with Roasted Cauliflower & Kale. Season and bake a 5-6 oz salmon fillet per person. On a separate sheet pan, toss cauliflower florets and kale with olive oil, minced garlic, salt, and pepper. Roast until tender and slightly crispy.

Day 6: Saturday Feast (September 27th)

Breakfast (approx. 300 calories/person): Protein Pancakes. Use a low-carb recipe or mix to make pancakes. Top with fresh berries.
Lunch (approx. 350 calories/person): Leftover Baked Salmon with Roasted Cauliflower & Kale.
Dinner (approx. 450 calories/person): Loaded Ground Turkey Chili. Brown 1 lb of lean ground turkey. Add a can of Trader Joe's diced tomatoes, kidney beans, chili seasoning, chopped bell peppers, and diced carrots. Simmer for 20 minutes. Serve topped with shredded cheese and a dollop of sour cream.

Day 7: Sunday Recharge (September 28th)

Breakfast (approx. 300 calories/person): Greek Yogurt Parfait with berries and almonds. Layer Greek yogurt with fresh berries and 1 tbsp of sliced almonds.
Lunch (approx. 350 calories/person): Leftover Loaded Ground Turkey Chili.
Dinner (approx. 450 calories/person): Stuffed Bell Peppers. Cut the tops off 3-4 bell peppers and clean out the insides. In a bowl, mix cooked ground turkey or chicken, Trader Joe's Organic Riced Cauliflower, chopped mushrooms, zucchini, and some shredded cheese. Stuff the peppers with the mixture and bake at 350°F until the peppers are tender.

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