Embarking on a weight loss journey doesn’t mean starving or eating bland food. This 7-day meal plan is designed to be nutritious, satisfying, and easy to follow, focusing on whole foods, balanced macronutrients, and portion control.
Each day includes breakfast, lunch, dinner, and snacks, with an emphasis on lean proteins, healthy fats, and fiber-rich carbohydrates to keep you full and energized.
This plan is flexible—adjust portion sizes based on your caloric needs and consult a healthcare professional before starting.
Day 1
Breakfast: Greek Yogurt Parfait
- 1 cup plain Greek yogurt (unsweetened)
- 1/2 cup mixed berries (strawberries, blueberries)
- 1 tbsp chia seeds
- 1 tbsp chopped almonds
Snack: 1 medium apple + 1 tbsp almond butter
Lunch: Grilled Chicken Salad
- 4 oz grilled chicken breast
- 2 cups mixed greens (spinach, arugula)
- 1/4 avocado, sliced
- 1/2 cup cherry tomatoes, halved
- 1 tbsp olive oil + balsamic vinegar dressing
Snack: 1 oz raw carrots + 2 tbsp hummus
Dinner: Baked Salmon with Veggies
- 5 oz salmon fillet, baked with lemon and herbs
- 1 cup roasted Brussels sprouts
- 1/2 cup quinoa
Total Calories: ~1,200–1,400 (adjust portions as needed)
Day 2
Breakfast: Oatmeal Bowl
- 1/2 cup rolled oats (cooked in water or unsweetened almond milk)
- 1 tbsp peanut butter
- 1/2 sliced banana
- Sprinkle of cinnamon
Snack: 1 hard-boiled egg + 1 clementine
Lunch: Turkey Wrap
- 1 whole-grain tortilla
- 4 oz sliced turkey breast
- 1 cup spinach
- 1 tbsp mustard
- 1/4 cup shredded carrots
Snack: 1/4 cup mixed nuts (unsalted)
Dinner: Stir-Fried Tofu with Veggies
- 1 cup firm tofu, cubed
- 1 cup broccoli, bell peppers, and snap peas
- 1 tbsp low-sodium soy sauce
- 1/2 cup brown rice
Total Calories: ~1,200–1,400
Day 3
Breakfast: Veggie Omelet
- 2 eggs + 1 egg white
- 1/2 cup diced bell peppers and spinach
- 1 slice whole-grain toast
Snack: 1 cup sliced cucumber + 1 oz low-fat cheese
Lunch: Quinoa Bowl
- 1/2 cup cooked quinoa
- 4 oz grilled shrimp
- 1/2 cup roasted zucchini
- 1 tbsp olive oil + lemon juice
Snack: 1/2 cup cottage cheese + 1/2 cup pineapple chunks
Dinner: Lean Beef Stir-Fry
- 4 oz lean beef strips
- 1 cup mixed stir-fry veggies (carrots, broccoli, mushrooms)
- 1 tbsp low-sodium soy sauce
- 1/2 cup cauliflower rice
Total Calories: ~1,200–1,400
Day 4
Breakfast: Smoothie
- 1 cup unsweetened almond milk
- 1 cup spinach
- 1/2 cup frozen berries
- 1 scoop protein powder (whey or plant-based)
- 1 tbsp flaxseeds
Snack: 1 medium pear + 10 raw almonds
Lunch: Tuna Salad
- 1 can tuna (in water, drained)
- 2 cups mixed greens
- 1/4 cup diced cucumber
- 1 tbsp olive oil + lemon dressing
Snack: 1 cup edamame (lightly salted)
Dinner: Grilled Chicken with Sweet Potato
- 5 oz grilled chicken breast
- 1 small baked sweet potato
- 1 cup steamed green beans
Total Calories: ~1,200–1,400
Day 5
Breakfast: Avocado Toast
- 1 slice whole-grain bread
- 1/4 avocado, mashed
- 1 poached egg
- Sprinkle of chili flakes
Snack: 1 cup Greek yogurt + 1/4 cup granola (low-sugar)
Lunch: Chickpea Salad
- 1/2 cup chickpeas (rinsed)
- 1 cup arugula
- 1/4 cup diced tomatoes
- 1 tbsp tahini dressing
Snack: 1 oz turkey jerky + 1 medium orange
Dinner: Baked Cod with Asparagus
- 5 oz cod fillet, baked with garlic and lemon
- 1 cup roasted asparagus
- 1/2 cup wild rice
Total Calories: ~1,200–1,400
Day 6
Breakfast: Chia Pudding
- 3 tbsp chia seeds soaked in 1 cup unsweetened almond milk
- 1/2 cup sliced strawberries
- 1 tbsp shredded coconut
Snack: 1 cup baby carrots + 2 tbsp guacamole
Lunch: Grilled Veggie Sandwich
- 2 slices whole-grain bread
- 1/2 cup grilled zucchini and eggplant
- 1 tbsp hummus
- 1 slice low-fat cheese
Snack: 1 boiled egg + 1/2 grapefruit
Dinner: Turkey Meatballs with Zoodles
- 4 oz lean turkey meatballs
- 1 cup zucchini noodles
- 1/2 cup marinara sauce (low-sugar)
Total Calories: ~1,200–1,400
Day 7
Breakfast: Protein Pancakes
- 1 scoop protein powder + 1 egg + 1/2 banana (blended, cooked as pancakes)
- 1 tbsp almond butter
- 1/4 cup blueberries
Snack: 1 oz raw almonds + 1 apple
Lunch: Salmon Salad Wrap
- 4 oz canned salmon
- 1 whole-grain tortilla
- 1 cup mixed greens
- 1 tbsp Greek yogurt dressing
Snack: 1 cup sliced bell peppers + 2 tbsp hummus
Dinner: Grilled Pork Tenderloin with Veggies
- 4 oz grilled pork tenderloin
- 1 cup roasted cauliflower
- 1/2 cup couscous
Total Calories: ~1,200–1,400
Tips for Success
- Stay Hydrated: Drink at least 8 cups of water daily.
- Portion Control: Adjust portion sizes to fit your caloric needs (consult a dietitian if unsure).
- Prep Ahead: Prepare meals in advance to save time and stick to the plan.
- Exercise: Pair this meal plan with regular physical activity for optimal results.
- Listen to Your Body: Stop eating when satisfied, not overly full.
This 7-day plan is a starting point to help you kickstart your weight loss journey with balanced, flavorful meals. Always consult with a healthcare provider before making significant dietary changes. Start tonight and feel the difference!