7-day diet plan for weight loss

Here’s a 7-day weight loss diet plan designed to be balanced, nutritious, and calorie-conscious. Adjust portions based on your activity level and caloric needs. Drink plenty of water throughout the day, and consult a healthcare professional before making significant dietary changes.

Day 1

Breakfast:

• 2 boiled eggs
• 1 slice of whole-grain toast
• 1/2 avocado

Snack:

• 1 apple
• A handful of almonds (about 10-12)

Lunch:

• Grilled chicken salad with mixed greens, cherry tomatoes, cucumbers, olive oil, and lemon dressing

Snack:

• 1 cup of Greek yogurt (unsweetened) with a sprinkle of chia seeds

Dinner:

• Grilled salmon
• Steamed broccoli
• 1/2 cup of quinoa

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Day 2

Breakfast:

• Oatmeal with almond milk, topped with berries and a teaspoon of honey

Snack:

• 1 boiled egg
• A small cucumber

Lunch:

• Turkey and avocado wrap (using a whole-grain tortilla)
• A side of carrot sticks

Snack:

• A handful of mixed nuts

Dinner:

• Grilled shrimp stir-fry with bell peppers, zucchini, and a splash of soy sauce
• 1/2 cup of brown rice

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Day 3

Breakfast:

• Smoothie with spinach, banana, almond milk, and a scoop of protein powder

Snack:

• A handful of walnuts
• 1 small pear

Lunch:

• Grilled chicken breast
• A side of roasted sweet potatoes and green beans

Snack:

• Celery sticks with 1 tablespoon of almond butter

Dinner:

• Baked cod with lemon and herbs
• Steamed asparagus
• 1 small baked potato

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Day 4

Breakfast:

• Scrambled eggs with spinach and cherry tomatoes
• 1 slice of whole-grain toast

Snack:

• A small handful of pumpkin seeds
• 1 orange

Lunch:

• Tuna salad lettuce wraps
• A side of cherry tomatoes

Snack:

• 1 cup of plain Greek yogurt with a drizzle of honey

Dinner:

• Turkey meatballs with zucchini noodles
• A light marinara sauce

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Day 5

Breakfast:

• Chia pudding made with almond milk, topped with fresh strawberries

Snack:

• 1 hard-boiled egg
• A handful of blueberries

Lunch:

• Grilled chicken and mixed greens with balsamic vinaigrette

Snack:

• A small handful of pistachios

Dinner:

• Baked salmon
• Roasted Brussels sprouts
• 1/2 cup of wild rice

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Day 6

Breakfast:

• Protein pancakes (made with oats, banana, and egg whites) topped with a small amount of maple syrup

Snack:

• A handful of mixed berries

Lunch:

• Grilled turkey burger (no bun)
• A side of cucumber and tomato salad

Snack:

• 1 small handful of sunflower seeds

Dinner:

• Grilled chicken kebabs with vegetables
• A small serving of hummus

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Day 7

Breakfast:

• Avocado toast on whole-grain bread
• A side of sautéed mushrooms

Snack:

• 1 boiled egg
• A few cherry tomatoes

Lunch:

• Quinoa salad with chickpeas, cucumbers, and lemon-tahini dressing

Snack:

• 1 cup of plain Greek yogurt with a handful of raspberries

Dinner:

• Baked chicken breast
• Roasted cauliflower
• A small serving of mashed sweet potatoes

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Tips:

• Stick to lean proteins, whole grains, and lots of vegetables.
• Avoid sugary drinks and processed foods.
• Practice portion control and mindful eating.

Would you like recipes or further adjustments based on specific preferences, like vegan or keto?