7-Day Meal Plan

Start Your Weight Loss Journey with This Comprehensive 7-Days Meal Plan

Weight Loss

If you are looking for an easier way to lose weight, then you need to implement a healthy meal plan. What makes meal plans effective is that they take into consideration important aspects such as the number of calories as well as the nutrition content. The success rate of weight loss is usually easy to attain if a meal plan has quality, plant-based ingredients. This article provides an overview of a 7-days weight loss meal plan.

What is Weight Loss?

It involves the reduction of body weight. Voluntary weight loss is usually done through dietary changes and carrying out exercises. However, some people may undergo involuntary weight loss as a result of medical problems. Most people who lose weight normally end up burning body fat but some people may end losing other body substances.

What is a Weight Loss Meal Plan?

This is a preprogrammed list of nutritious and healthy meals which can help the consumer to shed lose weight.  A meal plan usually consists of three meals i.e. breakfast, lunch, and dinner. In addition to that, it may also have a mid-morning snack, afternoon snack, and dessert. After creating a weight loss meal plan, the dieter needs to purchase the corresponding ingredients.

Benefits of Weight Loss Meal Plan

Do you want to shed some few pounds? Well, if you plan your meals you will definitely achieve this. A meal plan will help you become more aware of what you are eating and the effect the diet has on your body. If you want to give meal planning a try, below are some of the benefits that you should expect:

Attain Your Weight Loss Goals

The best way to attain your weight loss goals, whether if it’s to gain lean mass or lose weight is by planning meals. A healthier diet is essential for success. Meal planning will help you stay on track and be able to achieve your weight loss goals faster.

Saves Time

A planned menu helps to save time. You don’t need to worry every day about marking food purchases because you already have a meal plan that will help you. In case you have so little time in your hands, you can use a simple meal plan recipe.

Spend Less & Eat Better

Planning your meals will help you to save money.  By creating a shopping list, you will only be able to make purchases about the food products you need. In case you are able to stick to your list, you can save a few dollars.

Reduces Waste

Planning and preparing all your meals beforehand means that you will end up with a few leftovers. You will be able to estimate the amount of food that you need and only prepare what’s enough for you.

Gives You Control

In order for you to achieve your weight loss goals and improve your eating jabots, you need to be in control of your diet. You have to be aware of what you are eating, the ingredients you will be using, and when you’ll be eating.

Best Healthy Meal Plan for Weight Loss

Weight loss can only be effective if you change what you eat. It is therefore important for you to prepare a healthy meal plan that will make the whole process possible. Outlined below is a 7-day guide that gives an overview of a healthy meal plan.

Note: All the snacks and desserts should only be eaten only if you are hungry

Day 1

Breakfast: Coffee or tea. You can add soymilk or nonfat milk if you desire. To add taste, use Splenda, a natural type of sugar.

Mid-morning Snack: 2 tangerines or one navel orange

Lunch: White bean soup (Italian style)

Afternoon snack: A banana plus a cup of nuts

Dinner: half a cup of roasted sweet potatoes, 5 oz. of grilled chicken and a cup of Brussels sprouts.

Use a tablespoon of olive oil to prepare this dinner. Both the Brussel sprouts and sweet potatoes should be chopped and then roasted at around 450F for about 15 minutes. Add salt to taste. Use another tablespoon of olive oil to grill the chicken over medium heat until it’s no longer pink.

Dessert: Mixed berries

Day 2

Breakfast: Orange-Vanilla oatmeal is great for weight loss and its energizing effects make it suitable for breakfast.

Mid-Morning Snack: Hummus and Carrots. Dip the baby carrots into a fresh, salt-free, and oil-free humus. If you like your hummus spicy, add in lemon juice, a jalapeno pepper, or fresh tomatoes.

Lunch: Butter beans served with scallions and lemon. Use half a lemon to get juice. Chop half a cup of scallions. Use a bowl to mix all the ingredients i.e. scallions, butter beans, pepper flakes, and lemon juice. You can add a cup of lettuce greens for taste.

Mid-afternoon snack: A cup of chopped fresh fruit

Dinner: Soba noodles and spicy cucumbers. Other ingredients include paprika, cayenne pepper, freshly ground black pepper, and lemon juice.

Fry the cucumbers as you cook the soba noodles. After drying the noodles, add them to the pan which contains cucumbers. Add the other ingredients and mix them until they blend.

Dessert: A cup of fruit smoothie. This is made by blending a cup of plain non-fat yogurt, a few crushed ice cubes, half a banana, and berries.

7-Day Meal Plan

Day 3

Breakfast: Coffee or Tea. Add soymilk or non-fat milk to your tea or coffee and a serving of sugar to add taste.

Mid-morning snack: an apple and 1 oz. of nuts

Lunch: 2 cups of vegetable soup

Afternoon snack: A tablespoon of hummus, a cup of baby carrots, plus sugar snap peas.

Dinner: A cup of steamed broccoli, a cup of steamed carrots, 5 oz. of salmon, a tablespoon of sesame seeds, and 2 spoons of teriyaki sauce.

Bake the salmon at a heat range of about 400F for about 15 minutes. Steam the broccoli and chopped carrots until they are tender crisp. Drizzle some teriyaki sauce and then sprinkle the sesame seeds.

Dessert: A fruit smoothie

Day 4

Breakfast: Berry smoothie that’s made with a cup of frozen strawberries, a cup of non-fat milk, a cup of frozen strawberries, half a banana, and half a cup of low-fat, plain Greek yogurt.

Mid-morning snack: fruit smoothie

Lunch: 5 oz. of grilled chicken, half a cup of quinoa, a cup of chopped cucumber and cherry tomatoes, a tablespoon of vinaigrette, and two tablespoons of feta cheese.

Afternoon snack: a cup of blueberries and 1 oz. of nuts

Dinner:  5 oz. of shrimp, a cup of steamed broccoli and steamed carrots, a teaspoon of sesame seeds, two tablespoons of teriyaki sauce, and half a cup of cooked rice.

Defrost the shrimp in running water and then pat it dry. Use all-natural cooking oil to cook the shrimp until its bright pink.  Stem the chopped carrots and broccoli till they’re tender then add the sauce and sprinkle some sesame seeds.

Dessert: A cup of cauliflower and broccoli plus two tablespoons of tzatziki.

Day 5

Breakfast: egg white omelet with tea or a cup of hot cocoa

Mid-morning snack: Vegetable salsa tortilla. Grill the vegetables e.g. tomatoes, onions etc. and then steam the tortilla. Do not add salt salsa.

Lunch: Two cups of mixed greens which are chopped and dressed with the aged balsamic vinegar.

Afternoon snack: One banana

Dinner: Baked potatoes with a sprinkling of scallions and two tablespoons of fat –free sour cream.

Note: Potatoes are generally great food for weight loss and they are suitable entrants in the best weight loss meal plan list. Combining them with sour cream, bacon bits, or cheese turns them into waistline busters.

Dessert: Mixed berries

Day 6

Breakfast: Hot cocoa mixed with soy or non-fat milk. You can use a packet of spend as a sugar substitute. Take this in condition to baked potatoes with well-sliced onions.

Mid-morning snack: a bowl of frozen or fresh blueberries

Lunch: A cup of mixed greens, one tortilla (whole wheat), a quarter avocado, and 5 oz. of lean-deli turkey.

Afternoon snack: A handful of grapes

Dinner: Vegetable Burger alongside a whole-wheat bun in addition to roasted red bell peppers.

Dessert: Air-popped popcorn

Day 7

Breakfast: whole grain cereal (polenta, barley, oatmeal, or cracked wheat) alongside a cup of frozen or fresh blueberries. Add a cup of tea if you desire.

  • Mid-morning snack: A cup of diced watermelon
  • Lunch: One corn and vegetarian chili
  • Afternoon snack: A fruit and cottage cheese
  • Dinner: Chicken, brown rice with cherry tomatoes.

Dessert: Berry mousse

Final Thoughts

Before you embark on healthy eating, you have to create a healthy meal plan and use effective weight loss tips. This helps to cut down on costs. Besides that, meal planning helps to save time and reduce food wastage. Using it will help you reach your weight goals faster because you will be able to determine your nutrient and calorie intake.


  • https://blog.fitbit.com/meal-plan-weight-loss/
  • https://www.healthyeating.org/Healthy-Eating/Meals-Recipes/Meal-Planner
  • https://www.hsph.harvard.edu/nutritionsource/2017/03/20/meal-prep-planning/
  • https://www.nutrition.gov/subject/shopping-cooking-meal-planning/food-shopping-and-meal-planning