How I Lost 23 lbs in 1 Month: Week 3 Meal Plan

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Keeping the Momentum Going

Hello, amazing readers!

By Week 3 of my weight loss journey, things started to feel more natural. The habits were set, my meals were planned, and I wasn’t constantly thinking about food. This week was about staying consistent, keeping protein high, and continuing to choose meals that fit into real life.

Just like the first two weeks, I stayed close to 1,200 calories per day and aimed for around 135 grams of protein daily. I didn’t chase perfection. I focused on what worked and repeated it.

Here’s exactly what Week 3 looked like for me.

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My 1200-Calorie, High-Protein Meal Plan

Week 3

Day 15

Breakfast:
Greek yogurt (200g) with raspberries and 1 tablespoon chia seeds.
Calories: 200 | Protein: 25g

Morning Snack:
1 boiled egg.
Calories: 70 | Protein: 6g

Lunch:
Grilled chicken breast (150g) with mixed greens and olive oil vinaigrette.
Calories: 350 | Protein: 45g

Afternoon Snack:
Cottage cheese (100g).
Calories: 100 | Protein: 12g

Dinner:
Baked salmon (100g) with roasted zucchini (1 cup) and quinoa (1/2 cup).
Calories: 480 | Protein: 47g

Total for the Day:
Calories: 1200 | Protein: 135g

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Day 16

Breakfast:
Protein smoothie with almond milk, spinach, protein powder, and half a banana.
Calories: 250 | Protein: 25g

Morning Snack:
Greek yogurt (100g).
Calories: 100 | Protein: 10g

Lunch:
Turkey breast (150g) with mixed greens, cucumbers, and balsamic dressing.
Calories: 300 | Protein: 40g

Afternoon Snack:
Handful of almonds (20g).
Calories: 140 | Protein: 5g

Dinner:
Lean ground beef (120g) with roasted sweet potatoes (1/2 cup) and broccoli.
Calories: 410 | Protein: 55g

Total for the Day:
Calories: 1200 | Protein: 135g

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Day 17

Breakfast:
Scrambled eggs (2 eggs) with spinach and mushrooms.
Calories: 250 | Protein: 20g

Morning Snack:
Protein shake (water + protein powder).
Calories: 120 | Protein: 20g

Lunch:
Tuna salad (150g tuna mixed with Greek yogurt) on arugula.
Calories: 300 | Protein: 45g

Afternoon Snack:
String cheese (1 piece).
Calories: 80 | Protein: 7g

Dinner:
Grilled shrimp (150g) with brown rice (1/2 cup) and green beans.
Calories: 450 | Protein: 43g

Total for the Day:
Calories: 1200 | Protein: 135g

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Day 18

Breakfast:
Oatmeal (1/2 cup) with protein powder and flaxseeds.
Calories: 250 | Protein: 20g

Morning Snack:
1 boiled egg.
Calories: 70 | Protein: 6g

Lunch:
Grilled chicken breast (150g) with mixed greens and olive oil dressing.
Calories: 350 | Protein: 45g

Afternoon Snack:
Cottage cheese (100g).
Calories: 100 | Protein: 12g

Dinner:
Baked cod (150g) with roasted Brussels sprouts (1 cup) and lentils (1/2 cup).
Calories: 430 | Protein: 52g

Total for the Day:
Calories: 1200 | Protein: 135g

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Day 19

Breakfast:
Greek yogurt (200g) with blueberries and chia seeds.
Calories: 200 | Protein: 25g

Morning Snack:
Protein shake.
Calories: 120 | Protein: 20g

Lunch:
Grilled shrimp salad with mixed greens and lemon dressing.
Calories: 300 | Protein: 40g

Afternoon Snack:
Handful of walnuts (20g).
Calories: 140 | Protein: 4g

Dinner:
Turkey meatballs (150g) with zucchini noodles and marinara sauce.
Calories: 440 | Protein: 46g

Total for the Day:
Calories: 1200 | Protein: 135g

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Day 20

Breakfast:
Protein smoothie with kale, almond milk, protein powder, and mango.
Calories: 250 | Protein: 25g

Morning Snack:
1 boiled egg.
Calories: 70 | Protein: 6g

Lunch:
Lean beef (120g) over mixed greens with olive oil vinaigrette.
Calories: 350 | Protein: 45g

Afternoon Snack:
Greek yogurt (100g).
Calories: 100 | Protein: 10g

Dinner:
Baked salmon (100g) with roasted cauliflower (1 cup) and quinoa (1/2 cup).
Calories: 430 | Protein: 49g

Total for the Day:
Calories: 1200 | Protein: 135g

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Day 21

Breakfast:
Scrambled eggs (2 eggs) with spinach and whole-grain toast (1 slice).
Calories: 250 | Protein: 20g

Morning Snack:
Protein shake.
Calories: 120 | Protein: 20g

Lunch:
Turkey breast (150g) with mixed greens and balsamic vinaigrette.
Calories: 300 | Protein: 40g

Afternoon Snack:
Handful of almonds (20g).
Calories: 140 | Protein: 5g

Dinner:
Grilled chicken breast (150g) with roasted sweet potatoes (1/2 cup) and green beans.
Calories: 390 | Protein: 50g

Total for the Day:
Calories: 1200 | Protein: 135g

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How I Stay on Track: My Prep Strategy

This Week 3 plan is so important because it keeps that high-protein, low-calorie structure that has been working so well for me. Now that I’m in the “momentum” phase, I’ve found that maintaining accuracy with my portions is exactly what keeps the results coming.

To help you turn this plan into action, here is the organized breakdown and the grocery list I use to get through Week 3.

My Daily Targets & Prep Rules

Across all seven days, I’m maintaining a ratio of about 45% protein. This is my “secret sauce” for keeping muscle while losing weight. Here is how I make it easy:

• The “Batch” Move: On Sunday, I grill about 1kg of raw chicken breast and 600g of raw turkey breast. Once cooked, I scale them out into 150g portions. This makes my lunches and dinners for the week practically instant!
• Seafood Precision: Fish like salmon and cod cook so fast. I always weigh my 100g salmon portions after baking to make sure I’m hitting that 47g–49g protein goal.
• The Smoothie Hack: When I use kale or spinach, I blend the greens with the almond milk first until it’s completely smooth. Then I add the protein powder and fruit. It totally gets rid of that “leafy” texture!
• Busy Day Shortcut: I love Day 17 and Day 19 for my busiest days. Since they use shrimp and tuna, there is almost zero prep time compared to roasting chicken.

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My Week 3 Grocery List

Proteins

• Chicken Breast: ~1kg (yields 750g cooked)
• Turkey Breast: ~600g (yields 450g cooked)
• Lean Ground Beef (93/7): 250g
• Salmon Fillets: 200g (two 100g portions)
• Shrimp: 300g (peeled/deveined)
• Cod Fillet: 200g
• Eggs: 1 dozen
• Tuna: 1 large can (150g)
• Turkey Meatballs: 1 pack (look for lean turkey)

Dairy & Fridge

• Greek Yogurt (Plain, Non-Fat): ~1.5kg
• Cottage Cheese (Low Fat): 1 tub
• String Cheese: 1 pack
• Almond Milk (Unsweetened): 1 carton

Produce

• Greens: 3 large bags/clamshells (Mixed greens, Arugula, Spinach, Kale)
• Veg: Broccoli, Green Beans, Brussels Sprouts, Zucchini, Cauliflower, Mushrooms, Cucumbers.
• Fruit: Raspberries, Blueberries, Mango, Bananas.
• Starches: 1-2 Sweet potatoes, Quinoa, Brown rice, Lentils.

Pantry Essentials

• Protein Powder: Vanilla or Unflavored
• Fats/Seeds: Chia seeds, Flaxseeds, Almonds, Walnuts, Olive oil, Balsamic vinegar.

Week 3 Takeaway

Week 3 reminded me that progress comes from repetition, not constant change. The meals stayed simple, the protein stayed high, and the results followed. By this point, eating this way felt less like a plan and more like a routine I could maintain.

I’ll continue sharing weekly updates here on the blog and across social media. Make sure to check out Week 1 and Week 2 if you haven’t already, and stay tuned for what’s next.

Coming Up: Week 4

By the time I reached Week 4, everything clicked.

My meals were planned, my hunger was controlled, and I finally trusted the process. This final week wasn’t about pushing harder; it was about finishing strong and proving to myself that consistency really does work.

In Week 4, I’ll be sharing the meals that helped me stay on track through the final stretch and ultimately reach 23 pounds lost in just one month. If you’ve ever wondered how to avoid burnout and still see results, you won’t want to miss it.

👉 Week 4 is where it all comes together.

What are your thoughts about How I Lost 23 lbs in 1 Month: Week 3 Meal Plan Please share in the comments below. I really would love to know.

Until next time, shine amongst the stars!

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Disclaimer:

This is my personal health journey. If you want to start your own health journey or exercise routine, please consult a doctor.

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Week 3 of the meals that helped me lose 23 lbs in one month 🤍 High-protein, repeatable meals that made consistency easier. Sharing exactly what I ate to stay on track. Full meal plan on the blog! ✨ ❤️ #LavandaMIchelle